Work your weaknesses


Work your weaknesses

  April 1, 2018

Is there anything worse (within the gym environment) than to look at the WOD and realise that we cannot do a movement? Not because we have not been taught this particular movement but because we have decided to skip it?

Preference, ability, and mood, all were good reasons to deny the fact that we didn’t feel like repeating the drills, endure frustration and spend extra time at the gym.

If we do not feel any guilt and resentment towards ourselves for not having put in the effort to work on a movement, it’s absolutely fine. But if upon reading one of the Open workouts this year we regretted not having worked on a weakness of ours, then it’s time to change a thing or two!


What happens if we rely on our strengths?

An article from the CrossFit Journal schematises the following skills of fitness, cardiorespiratory endurance, stamina, strength, flexibility, power, and speed on six axes. All these different components determine an athlete, one who shouldn’t rely on how comfortable they are at weightlifting, gymnastics or metcons but works towards balancing all skills.

Unless we are a CrossFit teenager or kid, we use our fitness background in training. For some, it’s endurance (10k, marathons triathlons), for others it’s pure strength (bodybuilding). Other individuals have developed other types of skills by excelling at a specific sport in their career but rarely will someone begin CrossFit with all six fitness skills cited above.

The figure below is what the author of this article calls the “criteria for progression: a round wheel”. Our attempt to even out the wheel is executed by working on each component simultaneously. Improving a weakness doesn’t mean we have to give up everything else until we master that skill. That is the reason why it’s usually a long strenuous process only destined for the motivated, goal oriented athlete.

Stay away from bitter feelings

After a certain time post Open, frustration and remorse fades. We probably already have forgotten how much it would really means to get a set of HSPU or a C2B pull up next year. The most effective method to remind ourselves that we never ever want the taste of bitterness during the Open:journaling, writing down our thoughts and goals every day. 

How to improve until 2019?

There are so many movements to master it would be impossible to achieve them all at once! Prioritising here is the key to success. One skill at a time, within a realistic time frame. Gathering drills would be task number one, and setting up a weekly programme for ourselves would be the following step. It is a time investment. It means adding more hours at the gym while attending the classes (see first paragraph and the wheel).

If we need help coming up with a plan, the coaches at the box are always eager to help out. Even better, prepare a plan of attack tailored to our needs and availability at the gym!  


Tamara Akcay


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