Competitor’s Meeting: Notes.

paul

Paul, one of CFCC’s newest Competitor’s cheers on a fellow athlete at the Regional level of the CrossFit Games.

Competitions aren’t only really fun and a good example of the highest level of CF – anyone who has been to Regionals can tell you that it’s one of the most motivating things you can do for yourself as a CrossFitter. Watching what people are actually capable of when they are working to win is incredible. [Hint: the more competitions you can go to, even as a spectator, the better – especially Regionals!]

Going to Regionals in 2010 instilled in me a need to “fill in the gaps” in my own training and to do as much “RX’d” as possible.  The most fulfilling aspect though of training for both large and small competitions is the sense of community that’s bolstered by “nearly dying together” on a day to day basis.

For whatever people may say about the “sport” of CrossFit – any small group competition matters for the same reason that a club soccer team will cry when they win, an ultimate frisbee game is the stimulus for an unreal play, and even a game of darts at a bar can get a little out of hand: it matters because of the moment that you achieve something that you formerly thought impossible, and it’s MEASUREABLE.  The harder that moment is to achieve, the more sweet the victory.

THE PURPOSE OF “TONIGHT’S” MEETING: Let’s talk about last year, get some thoughts about what should happen next year, and how programming will make that all happen.

*In order to be a competitor at CFCC, the only thing you need to do is WANT to compete.*

Everyone that competes in CrossFit has crazy lives or feels inadequate in some way, and they all get out there and put everything they have on the floor.

The most important aspect any athlete can have is RESILIENCE. Not the ability to win, but the ability to come back if and when (because you will) fail. 

THIS PAST SEASON (2013):

We were all better than 2012, but we weren’t “BETTER ENOUGH.”  Our programming wasn’t built to foster intensity enough.  We weren’t as bonded together as a team as I would have hoped.  For both of these things, I will take the blame, but I will also say, that I know I can do better and I know we can do better.  I know we will continue to get better as a team as we all learn to play the game better.

The structure of last year in scheduling and in format may not have been the best that it could be.  Thus, last year was last year and this year is this year and we’re going to move forward with input from everyone.

The below, is a sample of some of the input we’ve received, and some of my responses and plans so far.  Meg took these notes, so where it seems weird that I’m talking in the third person – that’s why :)  Thanks, Meg!

WHAT ARE SOME INDIVIDUAL GOALS? Call ‘em out.

Danny – CFCC fields a team at Regionals, placing top 10.

Paul – wants to go to the games

Record – wants to go to the games

SCOTTI WANTS TO GO TO THE GAMES!

Meg – rally around the people that want to compete and support them in a season of leading a competitive lifestyle (For example – supporting them more nutritionally. Knowing that everyone needs to be prioritizing overall wellness and not purposely trying to derail people. Do we write team names on the board? Who is our team? Do we know who they are?)

Shana –  wants to back up people going to the games, training with them and seeing them compete

Gwen – plus one on the team roster awareness, holistic handling of the competitive season, etc…knowing what team members are capable of

When you train with people who are “better” (not necessarily in skill but maybe in work ethic) the inclination is to chase them and better yourself.

ERIN wants there to be a time during the week where people who are invested in competition can move and train together. 

Question:  Could we possibly have more training sessions for the JV squad? Those workouts were so fun and so amazing but it was hard with only one session available per week?

Limitations: space, how do we make the neighbors not kill us, structural, etc.

Erin talked to Ben Bergeron on how he works with his advanced team – they ALL do the regular programming in the regular classes and then do extra work IN ADDITION to regular classes, both in and outside the gym.

What she’s been doing differently:

  1. Flooding each session with coaches
  2. Making programming more comprehensive, (not necessarily more COMPLICATED). Adding in more skill work and incorporating different specialties into regular programming – like strongman and gymnastics and olympic lifting as often as possible.

IF YOU WANT TO SUCCEED: TIE YOURSELF TO ANOTHER ATHLETE AND SHOW UP WHEN THEY DO, NO MATTER WHAT. DO WHATEVER THEY DO, DON’T ALLOW YOURSELF TO SAY “IF THEY’RE FAILING, I’M GONNA FAIL.” PUT YOUR FATE IN THEIR HANDS, PUT THEIR FATE IN YOUR HANDS. NOTHING WILL PUSH YOU HARDER THAN KNOWING THAT SOMEONE IS WAITING FOR YOU.

There will be a session once a week (probably on the weekend) where we can ALL train together.

There will be a workout once a week that you’re REQUIRED to post a score for, that isn’t necessarily going to take place in the gym (For example, on the track: 5 rounds 400m run/20 burpees) What Record had to do last year before Regionals since long burners are NOT her strength

Question: I know I’m not going to Regionals in 2014 but am really good at some stuff, would it make sense that we develop “specialists” that we know can blow certain WODS out of the water to help the team?

Answer: No. Everything is everything. There is no such workout :) See the pyramid

CF LEVEL 1 PYRAMID (I can’t draw a triangle):

SPORT (top)

Weightlifting/Throwing

Gymnastics

Metabolic Conditioning (all pathways, not just long endurance and not just short endurance)

NUTRITION (base)

If you are not addressing ALL OF THESE YES THAT MEANS NUTRITION, you are not going to be the most skilled CF athlete you can possibly be.

NUTRITION: Ahem

METCON: In all metabolic pathways, not just the short burners  – must include long light stuff like long runs, short heavy stuff like tire flips, short light stuff like Fran, long metcons like Murph.

GYMNASTICS: IF you can’t move your own bodyweight around, you won’t be able to translate it effectively to the bar (aka Barbell Gymnastics) – this is why gymnasts are naturally good at oly

Weightlifting/Throwing: We’re pretty good at this collectively. Some could be better. It shouldn’t be our sole focus no matter how fun it is.

Sport: We can do this better closer to the time of the Open.

CHALLENGE: Pick a VERY specific  goal in any one of those areas for you to be better in a year – even if it’s challenging and scary to  you.

–        Last year, Erin was nervous about alienating anyone (no pictures were really posted of the advanced team because she didn’t want anyone to feel that it was her priority). She wants to make everyone happy. But now she feels like she’s given everyone the opportunity who wants to participate and no one should be alienated, so now it’s time to give the advanced community who has expressed interested AND desire a voice and a forum.

  • PLUS, it would be inspiring to a lot of people to see what the advanced folks are capable of. The advanced team isn’t political, it’s entirely based on what you’re able to DO. Crossfit isn’t about luck, it’s hard work – a spot you’ve EARNED.

–        SO, the new programming is designed to give the same opportunity for advancery (muscle ups, strength, HSPUs, you name it, it’s ALL in the regular programming).

 

Member Concern: Caution against allowing the vibe to build that even though varsity requirements involve hard work – it doesn’t mean that anyone is working any LESS hard if they’re not on varsity team. Don’t discount the people that still work really hard.

Question: I don’t know when I can come in and practice (when am I allowed to work on skills outside of class?)

Answer: Things like strict pullups are always allowed to be practiced but PLEASE be the most respectful, polite person in the whole world when you are practicing at the same time a class is going on. Not the time to chat with friends over coaches in other sessions, just get your work done quickly and quietly ;) But you can do bodyweight stuff on your own if you’re looking to make the team (use the back area where it’s quiet and private) but NO FLIPPING TIRES. BODYWEIGHT STUFF ONLY.

Everyone who you look at and think “How the eff did you DO that?”  they all started at some point. And they had someone who said “you can do it!” when they didn’t think they could.

CAUTION: Being on the advanced team is a PRIVILEGE! And Erin reserves the right to scold you for not living up to your potential and your OWN goals for yourself by being rude or disrespectful of the efforts of others. She doesn’t like to do this! But it’s her responsibility as a leader and a Coach to be the person that calls a team member out for selling themselves short. And it’s your responsibility when on the advanced team to be the biggest cheerleader in the gym.

–        Question: Since gymnastics and conditioning are on the pyramid, are we getting the gymnastics classes back (and maybe conditioning?)

  • Answer: NO. I need people to FOCUS on the hour that they’re here. I need them to make that hour the best ever. Putting the specialty classes everywhere just diverted attention and caused potential overtraining. Gymnastics skill work isn’t a BAD idea but we have to see how that could fit in to the ability to do extra bodyweight skill work in the back area for members of the JV and Advanced Team.  Erin will definitely be posting about this possibility.

SOME REQUIREMENTS: (set by the coaches)

FOR THE JV TEAM:

Female: 1 bodyweight pull-up, C&J 75% bodyweight

Male: 1 muscle-up, C&J 100% of bodyweight

FOR THE ADVANCED TEAM:

Female: 1 muscleup, C&J 100% of bodyweight

Male: 3 consecutive muscleups, C&J 125% of bodyweight

*These requirements allow Erin to know what she can program and what she needs to program as skill work to develop everyone.

A WORD ON PROGRAMMING:

CF Benchmarks: Christine, Cindy, Diane, Elizabeth, Fran, grace, Gwen, Eva, Helen, Isabel, Jackie, Karen, Kelly, Hero WODS

Look at the movements required for each. Is there anything on that list that you are NOT physically capable of doing? Then it doesn’t matter how fast or conditioned you are. If you know that the MENTAL capacity to finish is something that you’ve persistently avoided – that’s where you need to improve.

It’s not hard to prioritize the things you suck at. What’s hard is to come in and put your best into it when you don’t feel great – for an entire year. Mental endurance, y’all.

If you don’t have something RX’d – you can still do the other stuff that you like and you’ll still get a muscle up at some point, as long as you prioritize it. If there’s muscle up day/gymnastics day, rearrange your schedule to make it. If you can’t make it, GET PERSONAL TRAINING. Don’t forget – the oly apprentices can coach you at a way reduced rate AND they are working on adding more intro to oly classes on the schedule. Don’t skip the things you’re terrible at!

****HOMEWORK: DEFINE THREE THINGS THAT YOU WANT TO ACCOMPLISH BEFORE THE END OF THE SUMMER (September 1). THREE THINGS YOU WANT TO ACCOMPLISH BEFORE THE END OF THE YEAR (December 31). ****

For Example: *Erin – running a 5K in 27 minutes, consistently snatch 60kg, be as good as Record at muscle-ups :)

NOT JUST “BE BETTER.” BE SPECIFIC. Erin is happy to meet with you to help you specify this. Email her at erin@crossfitcc.com to meet up for specific programming advice.

Now, back to my (Erin’s) voice :)

The JV and ADVANCED TEAM (and seriously, we can totally call them something different) will be starting to form officially THIS WEEK.  If you find that you meet the performance requirements now, please submit a request to be given access to the team’s programming and privileges.  If you find that you meet the performance requirements later, that is also a perfect time to tell me that, so that you can join in on the fun!  I’d like to form the Competitive Practice Schedule for the remainder of the summer by July 1.  Please apply for the team by the end of this week by emailing me at erin@crossfitcc.com – and just let me know if I can answer any more questions, guys!

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