For those of you who like to geek out, CrossFit style, you may have seen that the Exercises and Demos page on the main site includes a section on self-defense and tactics. This is a topic we don’t post about much (or at all) but it’s just as high on the health and wellness priority list as nutrition, strength, metabolic conditioning, and recovery (especially living here in LA). Now, I’m not saying that you should all immediately go out and get black belts in a martial art (though a minimum understanding of self-defense is a must), but you need to all train your mind set to be ready for anything.
In my line of work, I get a chance to interview victims of crimes ranging from burglary to domestic battery, bar fights, car jacking, and far worse. Watching the news affords us to keep a safe distance from the grisly and sensationalized crime that occurs around us. However, it also allows us to stay in a complacent bubble until a fateful day someone pops it. Most of the time, the common thread with victims is that they ‘never expected it to happen to them.’ In the first few seconds of the assault (which can feel like an eternity) their minds processes the following thoughts: “I can’t believe this is happening to me. WHY is this happening to me?” Only after the shock and surprise do their brains start to process how to get out of the situation as safely as possible. Those first precious milliseconds that often determine the outcome of the situation are wasted.
In CrossFit, we prepare for the unknown and unknowable. So, I invite you all to play a game this week. The name of the game is Tactical Tic Tac Toe. Basically, there are four frames of mind that we find ourselves in with respect to our safety:
White: Completely relaxed, guard down. Most often this mind set is adopted when you’re at home, though sometimes at your work place.
Yellow: Alert and aware of your surroundings. Neither paranoid nor complacent.
Orange: This is where your spidey senses tell you something is wrong. The hair of the back of your neck stands up. And your senses start to sharpen. Imagine walking in a dark parking lot and you hear footsteps behind you.
Red: Full on fight or flight. Those footsteps behind you catch up to you and a voice demands your wallet. This is where your adrenaline is pumping hard and everything becomes slow motion and you are able to assess a trillion things at once. Alia and Mike encountered this zone not too long ago.
Rules of the game: Constantly assess yourself during the day. Every time you find yourself in the white zone when you are not at home or work, it’s a strike. Three strikes, and you’re out for the day. Given that some of you guys may work in higher security locations at work, we’ll include work with home as a safe zone for the first week. However, given that workplace violence has increased exponentially in the last few years, don’t make this a habit. Starting tomorrow, let’s see who can stay “alive” the longest. Post results to comments.
These zones are fluid and you will be constantly (and most of the time subconsciously moving back and forth between white, yellow, and even orange zones). In the beginning this will be an exercise in self-evaluation to see how often you are alert and how often you are not. Later on, it evolves into a way of life, just like how paleo started as a conscious effort for most of you.
Cash Out: max consecutive double unders or 40 double attempts