Junior on 13.5.[/caption] Scenario 1: you take a math test and fail that test or don’t do as well as expected. Do you: A. Re-do the test immediately and hope for a better mark? B. Study harder and redo the test when you’re more prepared? Scenario 2: you run a 5-km race and are not satisfied with your time. Do you: A. Run the race again immediately the next day while disregarding fatigue from the first effort? B. Rest and recover, then train to do better in the next race? The answers are obvious. So with one week of the Open in the books, we are issuing the hard and fast rules of re-dos, and we’ll explain the philosophy behind these rules. Ultimately, this philosophy was created to support your long-term fitness. We believe in you and we are invested in your success. But we are not invested in you for 5 or 10 reps on any given day. We are invested in you for the long haul, for 100,000 reps, for a period of years. We do not evaluate you on one workout, nor do we ultimately care about your success in one workout. Could you get more reps by redoing an Open workout? Maybe, but maybe not, and rather than fret about it, we recommend that you address the issues that caused you to produce an unsatisfactory score in the first place. Did you hold something back–and why? Did you have a poor strategy–and how can you plan better next time? Do you need to work on your skills–and will you? Is your strength or conditioning not up to par–and how can we address that? These are questions we will ask and answer in regular training. [caption id="attachment_3940" align="alignright" width="300"] Vs. wall-balls in 13.3.[/caption] In a few select cases (see below), those athletes with a shot at Regionals might need to re-do a workout because competition for spots is tremendously fierce. But what will be avoided at all costs in all cases is redoing a workout when the time would be better spent recovering, training or preparing for the next test. Again, this is about long-term fitness. What will ultimately make you fitter and better at CrossFit: redoing a workout or moving on and training? The answer is different for each athlete, but 80 percent of the time, it’s moving on and training. Because we care about long-term fitness, health and performance, we are working to develop you as complete athletes, so rather than have you take a test again before you’re ready, we’re going back to study hall so you can ace the next exam. Remember: we love you and are invested in you for the long term. Rules of Re-Dos 1. You may re-do a workout with permission if there is a judging, video or scorekeeping error that cannot be rectified without a re-do. 2. You may not request to re-do a workout if you are not on Page 5 or higher on the Canada West leaderboard or within striking distance of the top 200 worldwide in a Masters category. This is not because we don’t believe in you or because your scores don’t matter. This is because if you are below Page 5, you will only get to Page 1 with additional training, not with a do-over and a new strategy. Moving from Page 9 to Page 8 on the strength of one workout is not as important as your continued development and exposure to new workouts. We suggest you come to group workouts and keep training rather than worrying about a past workout. Look to the future. If you want to prove something to yourself, re-do the unsatisfactory workout after the Open in a skill session. Keep things fun and think long term. 3. You will not be allowed to do the same workout without adequate rest, to be determined by coaches on a case-by-case basis. Open workouts are intense and take more out of you than you think. Recovery is important. 4. If your request to re-do a workout begins with, “X got more reps than me and I know I could beat him/her,” you will not be granted a re-do. Other people’s performance is irrelevant. If someone outworked you, make peace with it and vow to try harder. 5. If you re-do a workout, you may not do additional workouts that day, and you might be given a mandatory rest day after the re-do. 6. You may not request a re-do until a minimum of 4 hours have passed from your first attempt. Reflect on your results after you’ve calmed down. Reactive reasoning is seldom productive. [caption id="attachment_4444" align="alignright" width="300"] Because we love you all.[/caption] A coach may suggest specific athletes re-do a workout with appropriate rest for the following reasons: A. He or she performed well below capabilities due to sickness, equipment failure or obviously and tremendously poor strategy. Ideally, we will prevent you from doing the workout in the first place if you are sick, and we will offer you any strategy advice you need at any time in advance of your attempt. Talk to us ahead of time. Lean on our experienced competitors. B. He or she is very close to the Regional/Masters cut-off and a coach believes the athlete is very capable of getting just a few extra reps that will solidify or earn a spot. If you are in a fight for Regionals, a few reps can make a difference that might warrant a re-do. For athletes in this position, a year of work could come down to five reps, and they will be given the opportunity to get them if they have adequately recovered from their first attempt. C. A carefully planned do-over could greatly help our team score and the athlete’s level of fatigue would permit it. Advice If you need to test-drive a version of a workout or play with strategy, you can do so on Friday in group classes. We will program the Open workouts for the entire gym. We suggest you work out the kinks and then hit the workout on Sunday. Open competitors who train Friday and plan to do the workout on Sunday will do a scaled version of the workout and extra work designed to maximize results on Sunday. If you plan to do the workout Sunday, watch people do it Friday and learn from their performances. Talk to them and ask for tips. Shift workers will get special allowances to help them get good results, but we encourage them to play with the workout ahead of time and make an arrangement to do the workout at a good time for best success. Do not evaluate your workout in relation to the leaderboard. The leaderboard often shows us that others are fitter and makes us think we could have done better. Evaluate your effort, not your placing. Did you give 100 percent? Then own your score. Are you unhappy with your place on the leaderboard? Then train harder to earn a better spot. [caption id="attachment_4561" align="alignright" width="300"] You will get another run at double-unders in a class sooner rather than later.[/caption] Remember it is a five-week competition, not a one-workout competition. You do not have to win every workout. You must be consistent across all workouts. The complete athlete succeeds because he or she lacks weakness—and missing the forest for the trees is most definitely a chink in the mental armor. Be mentally strong and patient and evaluate your results after five weeks, not five seconds after Week 1. Finally, remember that we care. A lot. We want you to achieve your goals as much as you do. The gym is founded upon that principle. We always, always have your best interests at heart and will do anything we can to make you better, including telling you not to re-do a workout if your time could be better spent.
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CrossFit Games Open 2014: The Rules of Re-Do
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