A large part of what people like about CrossFit is the mental challenge that the metcons provide. Some prefer the long, drawn-out beatdowns like Filthy Fifty while others prefer to get it over with quickly a la Fran. What both of these types of workouts have in common is that they are designed for you to maintain a steady work output throughout.
What exactly does that mean? Sean gives some great advice on how to game your workout with tips like breaking it up into manageable chunks and planning short rest periods. By minimizing your rest, you will keep your work output high and that is the goal for those terrible metcons, ladies and gentlemen.
Sure, there are some workouts that are just plain rough and you feel lucky to even finish. Those occasional gut checks will make you a mentally tougher athlete. But there are also circumstances where people slow themselves down via mental crutches. They often unconsciously stall and take breaks when they physically could still be working. See if you recognize any of these:
Polly the Parched Palate — always has their water bottle within easy reach and stops every few minutes to take another sip mid-workout
Charles Chalks-a-lot — takes frequent trips to the chalk bucket, no matter what the WOD may be. This person could be doing pushups and will still hit the chalk, often leaving Lebron-like clouds of dust in their wake
Percy Pacer — instead of just taking a couple breath rest, this person walks away from the bar/kettlebell/etc. and does a couple laps of the gym before resuming their workout
What all these have in common is that they are stall tactics. Often people may even be a combination of the above. Do you recognize any of these in yourself? Think if you really need that sip of water mid-workout. Odds are, if the workout is under 10 minutes (as most are), you can hang on until after the WOD to quench your thirst. Likewise, a light application of chalk goes a long way and can help prevent tearing your hands open. And the pacing? There’s really no excuse for that. The further you get from your bar, the longer it takes to get back to work. Stand your ground, and as Ruth is fond of saying — Embrace the Suck.
Back Squat 3×5 or Wendler
2 Muscle Ups (or 5 Ring Dips)
25 Double Unders