I was talking with Dan before the “Chief Umberger” 1 year anniversary workout and I mentioned to him how there was so much mystique around the workout because it wasn’t posted on the website. Dan said it is probably why so many of us showed up; we didn’t know what forms of pain were planned for us when we arrived. He even mentioned that he was considering not posting the WOD until nighttime so people wouldn’t avoid coming based on the exercises listed. I hope I convinced him otherwise but this definitely got me thinking. How many of us avoid certain WODs because we are bad at a certain skill or exercise? Furthermore, how many of us avoid certain life situations because they challenge us above and beyond our comfort level?
As humans, we are wired to behave in certain ways. Evolution has conditioned our minds to instinctively take the path of least resistance and avoid those things that are more difficult. When faced with an uncomfortable situation, we have a “fight or flight” response to which most of us are hardwired to the “flight” side. Only through a conscience effort do we face these situations head-on and find the strength to plow through. The same goes for your body and this is why you will lose muscle if you stop working out. Your body no longer has the stressors (i.e. CrossFit) to justify keeping the muscle so you begin to catabolize it. This allows for greater efficiency because there is less muscle, which requires less calories and oxygen to fuel it. Your body only works as hard as you push it and will always try to find the easiest, most energy-sparing way to function.
But what happens when we make that decision to shelf the “flight” response and go into “fight” mode? More often than not, we accomplish things that we never thought we could. You essentially do a complete reversal, going from fear and trepidation to that feeling of invincibility where nothing or no one can stop you. In our sport, it is referred to as the “CrossFit high”. I have even seen some of you post about it on Facebook (sorry Rich, I know you hate even the mention of CrossFit-related Facebook posts).
We all have those exercises or skills we aren’t proficient in. Mine include running, wall ball and handstand push-ups. In full disclosure, I used to avoid WODs that included these and only did ones that included skills I was strong at. Maybe it was for an ego stroke (as I put up some pretty good times) or maybe it was because I was a pussy. Either way, avoiding my weaknesses and giving in to that “flight” response definitely hurt me more than it helped.
It wasn’t until the opportunity to compete in the Mid Atlantic Hopper Affiliate Challenge did I make a real effort to change. With the prospect of each WOD being randomly comprised of exercises that are pulled from a Bingo hopper, I realized that I better get good at everything or get embarrassed. And getting embarrassed is not an option. To be honest, this is the best thing that has ever happened to my training.
Once I started focusing on my weaknesses, they rapidly improved. I dropped my mile time by over a minute. What used to be my 5-rep max overhead squat quickly became my 20-rep max. In WODs where I used to break handstand push-ups into small sets I could finish them all unbroken. I even noticed that improving on these skills benefitted me in a way I never anticipated. Because my weak links became stronger and more efficient, I was stronger throughout the entire WOD because I was expending less oxygen to accomplish the same amount of work. Exercise transitions got easier and rest times decreased, effectively bringing my overall WOD times down. For someone who has always been terrible at endurance-based workouts his whole life, this was that “high” that I needed.
This is not just my experience, it has been happening to others at 717 as well. Just yesterday I watched Jamie Chrispen dominate the WOD in the 5:30 AM class. Her overhead squats looked smooth and controlled, making the transition to burpee box jumps that much easier. After she finished, we were talking about the WOD and she told me how a month ago, her one rep max on the overhead squat was 60 lbs. Since she began focusing on improving this skill, her max has almost doubled and the WOD Rx weight of 55 lbs. that would have been very difficult in the past was no longer intimidating.
The great part is, this “fight” mentality doesn’t have to just be limited to CrossFit. Been wanting to ask that girl or guy out on a date? Fight past your fear of rejection (or getting pummeled by their significant other) and do it. Sick of your unfulfilling job? Break out of your comfort zone and take a chance on a new opportunity. Stuck in a nowhere relationship? Drop the dead weight and take a chance on a fresh start. All of these are common scenarios where humans normally take that path of least resistance and often times end up living with the regret of never making the leap.
So take time to do some self-reflection. Are you avoiding those situations that make you uncomfortable, either inside or outside of the Box? If so, I challenge you to make an effort fight the flight response and take them head on. And next time an exercise you hate shows up in a WOD, get to the Box and bust your ass to improve it. Once you break through these comfort zones, I bet you will be surprised at what you can achieve.