28/04/2024
The decision whether to show up to the gym based on what the WOD is, is commonly referred to as “cherry-picking” -- well known to trainers, and athletes alike. Sure, we have our preferences and some workouts make us feel more energized to come into the gym than others--one athlete’s jam is Overhead Squats and another loves 5K day.
Let’s dig into why exposure to well-rounded programming benefits us--and the workout of the day that we’re most likely to avoid quite possibly could be the best day to come into the gym.
CrossFit and True Fitness
CrossFit programming should be the practical expression of its definition; Constantly Varied Functional Movements, Executed at High Intensity. Every day is different, and as such offers a vast array of physical challenges to the skills and abilities of the practitioner. This varied stimulus offers an adaptation that best prepares us for any physical contingency - prepares them for the unknown and the unknowable. This requires a fitness that is broad, general, and inclusive. This is the primary characteristic of a good GPP (general-physical-preparedness) program. We fail at the margins of our experience as a result of a prescription that is NOT broad, general, and inclusive, but in fact narrow, specific, and exclusive.
3 Big Reasons Cherry Picking occurs
“It’s too hard for me”.
This is generally due to lack of a particular skill or physical attribute (eg, gymnastics, olympic lifting, aerobic capacity or strength). Often we fear failure, appearing vulnerable, or simply the belief that if we can’t perform the skill at all...there won’t be anything for us to do.
“I don’t like that.”
Sometimes we avoid certain workouts simply because we don’t like a particular movement, time domain (long or short), or format (heavy day), even when we possess the ability to do so. Maybe we’re good at burpees, but we hate them because of the discomfort. Perhaps we have the ability to perform L-sits, yet we find them boring. We can do strict muscle ups, but they’re not as fun as kipping. Wants and needs are two different things.
“I’m not going if it’s just that.”
This is perhaps most often seen on focused-effort single modality days such as a 5k run or 5x5 Back Squat. Those of us who have given our all in a 5k race, or performed 5 sets of 5 reps above 80% of our 1RM understand that “just that” can be an incredible dose of intensity, and an opportunity to put all of our focus into one skill.
4 Tactics for Trainers to decrease Cherry Picking:
For us coaches, this starts with educating our athletes on the value of “showing up.”
Tactic 1: Educate about Variance
Athletes must know upon joining that regular variance is at the core of the programming. Additionally, they must know that these classes are a welcome environment composed of a group of like-minded individuals and passionate coaches who are committed to a singular goal of getting better.
Tactic 2: Paint a picture of the future
Consequences abound, both positive and negative, based on athlete’s attendance. Explain to your athletes why you are programming the workouts they may tend to skip, highlight the benefits to be gained from them, (increased skill over time) and the consequences of avoiding these workouts (stagnation, regret).
Tactic 3: “Meet them where they are at”
More often than not, devote the largest portion of the class lesson plan to skill acquisition, practice, and refinement. Athletes who lack certain skills, appreciate when scaling options are in place to both address these weaknesses, and simultaneously allow them to have success each and every day.
Tactic 4: Educate on the importance of skill focus
For those who believe the single element days are “not enough,” the trainer must explain that specialization has its benefits for the generalist, as a carry over concept. We all know athletes who’s backgrounds in various disciplines greatly benefit them in many of our multi exercise WODS. Weightlifters, gymnasts, and runners for example, may often do quite well in workouts that include all of the following; weightlifting, calisthenics, and running. Our 4x400 days and 5x5 overhead squat days will ultimately improve our “Nancy” scores (Nancy is 5 rounds: 400 Meter Run and 15 OHS ) due to the increased pace, loads, and focus of these single modality examples.
Every day is an opportunity to get better. Every day.
We’d love to hear from you in the comments section.
Anything we missed?
Any tips for your cherry-picking friends?
