Warm-up: 3 Rounds – 15 Kettlebell swings (35/20), 15 air squats, 50 jump ropes
Jerk: (Split) 1-1-1-1-1
Push press: 5RM
MetCon – 3 Rounds for Time:
20 Box jumps (30/24″)
20 ring dips
CrossFit Ktown is starting a new thing for blog posts every other Tuesday night. We are asking clients to write a guest article about whatever topic they so choose, but related to CrossFit in some form or fashion. It’s kinda like “Tuesdays with Morrie,” but much more entertaining. So without further adieu, here’s our first guest post by Doug Coffin, one of the hardest working members at CFK.
Oktoberfest or: How I Learned to Stop Worrying and Love the Squat
With the MLB Playoffs in full swing (pun definitely intended), it’s a perfect time to throw a curve ball into the normal blog posts. This isn’t Coach G, J, or CBo, but instead one of your brothers in sweat. I’ve wanted to write a guest blog for some time now, but I didn’t have the inspiration until the Oktoberfest games last weekend in Middle Tennessee. I went to the games not as a competitor, but a spectator, friend, and strikingly handsome motivator. Okay, maybe I got a tad out of hand, but you get the idea. What I experienced was another level of love of Crossfit, but more importantly, an entirely new level of respect for our coaches. I’m going to talk about my two biggest takeaways from the weekend.
As we arrived to the sports complex that hosted the games, we immediately saw two men who would be characterized as “bigger” or “more ripped” than any of our male competitors from Crossfit Ktown. As you’ll see later, that’s not an insult; it’s just the reality of what people would say. A lot of people, myself formerly included, thought bigger meant better and stronger. As our ladies and gents registered and were given their numbers, more and more athletes poured in, some who were again “bigger.” I started to wonder if the Ktowners were at a disadvantage. Some of these people were stacked.
However, after Friday’s strength-based WOD and Saturday’s early morning WOD, my eyes were dramatically opened to the truth and reality behind Crossfit: size means nothing. Granted, it technically does mean something in terms of range of motion and how far you’re moving weight, but in competition, it’s a theoretical zero. Event after event, our group of athletes outperformed many of their “bigger” counterparts, sometimes without it even being close. Coach G, probably the lightest competitor in the games, finished ahead of countless “bigger” athletes in the strength WOD on Friday. Coach CBo scored better in the strength WOD than Mario, a compact, bulldog of a man with muscles bulging at the seams. Every single one of our athletes defeated a “bigger” athlete at the games in one or more of the workouts.
Why does this mean anything? Because it made me buy in even more into Crossfit! I wish everybody could have watched our athletes grind through 4 grueling workouts while others fell by the wayside. I was all-in before with Crossfit, but going forward, I won’t be wondering if it’s the best way to do things.
How did our athletes fare so well? Easy: coaching. I know what you’re thinking, “Great, Doug’s going to brown nose the coaches.” “No,” says I. The only disappointment from the weekend was the complete lack of a standard from not only the judges, but some of the competitors. Don’t get me wrong, the organizers told everybody the standard, but a handful of athletes didn’t hold the standard and got away with it. Pushups weren’t locked out, squat cleans weren’t parallel, deadlifts weren’t complete, etc etc etc. Did it help some athletes get better times? Absolutely! In fact, one competitor we watched tried to cut corners in every movement, and he got away with it.
This epiphany created such a huge a respect for our coaches from me. Their reps were quality, their work was legitimate, and their scores were honest. It made me so proud to see Megan and Jess power through box jumps the right way, while the winner of the female games never once opened her hips on the same movement. It opened my eyes! I’m a big believer in doing things the right way, and our coaches, without a shadow of a doubt, have taught us the right way to do things. If you’re frustrated about not losing enough weight last week, or your time on Monday stunk, don’t get frustrated. Our coaches are incredible teachers with serious discipline. They will take you where you need to go. They make us work for every rep and every second counted. In the end, if your survival is at stake, would you rather know the right way or the wrong way?