Open Prep Series: Prepare to be Judged!
Photo Courtesy CrossFit.com
This article is the second in a series of pieces designed to address and demystify the preparation process for the CrossFit Open. You can read the first installment here: Open Prep Series: The 7 Movements to Master Before The CrossFit Open
In the context of training, whether for function or performance, it is important that we operate with clear definitions regarding movements. What constitutes a full squat, versus a half squat, versus a quarter squat, for example. We can go into detail as to the importance of full range of motion in an effective (and safe) training program, but that is beyond the scope of this article. Today we are looking at movement standards in regards to their use in CrossFit competitions, specifically the Open.Any workout that is scored (for time, rounds and reps completed, etc.) must begin by clearly defining what constitutes a "rep" of each movement. This means that each movement has a starting and finishing point, and any movement that falls shy of this is considered a "no rep." In the example of the Deadlift, as seen in Open Workout 14.3, the movement is clearly defined as such:
"This is a traditional deadlift with the hands outside the knees. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout."
This will also be accompanied by pictures, as well as a video demonstration:
As you can see, the explanation is cut and dry; There is no question as to what is required of the athlete when performing the workout. Now, how does CrossFit HQ ensure that these standards are being met on every rep, of every workout, by every person submitting a score for the Open? The answer is through the use of volunteer judges, working either in person or in review of video submissions.For some, being judged on a workout can be a very new and uncomfortable situation. We are all accustomed to being supervised by coaches while we train, and having our peers look on and offer motivation. We are not, however, used to on a daily basis having someone analyze each and every rep of ours, alerting us loudly any time we fail to achieve the precise standard for a movement. With judging and rep standards being an important part of the Open process, here are some tips on how best to handle this sometimes bizarre-feeling situation.
1) Train the way you plan to compete
The single most effective way to prepare for being judged in a workout is to complete every workout as though you are being judged. This means holding ourselves accountable for hitting depth on every Wall Ball Shot, making contact with both of our feet on every Toes to Bar, and fully extending our legs and hips at the top of every Power Clean. Unsure whether or not your chin got over the bar on that Pull-up rep? Don't count it! "No-repping" oneself in a workout is a highly effective way to make sure you make each rep count. Why? Because having to re-do a rep is not only a waste of energy, but also a waste of time. The difference between decent athletes and great athletes, I would argue, is that great athletes waste no energy on something that is not going to help their overall performance (like a partially completed rep).
2) Don't get frustrated with your judge---ever.
If you follow the Sport of Fitness, then you've definitely been exposed to some examples of poor judging in a competition. Judges are, 99% of the time, volunteers that are only looking to help a competition run smoothly, and they are humans that are likely to make some mistakes. What you have probably also seen, if you watch or read about CrossFit competitions, are instances of competitors losing their composure over a disagreement with a judge's decision (infamous examples available here and here). One thing that is invariably true: arguing with a judge DURING A WORKOUT has never helped anyone get a better score or placing. It is purely a waste of energy and, frankly, there is no place for it in any competition of any kind, especially one that is taking place at your own gym (as the Open is).When in high-stress environments, those that can keep their composure and focus on the task at hand will always have an edge on those that are reactive and overly affected by outside factors. While this focus and composure is developed over time, with more exposure to these types of situations, it is also something that we can look to recreate in our day-to-day training. Practice shutting out distractions during tough, tester-style workouts. Worry less about things going on in the periphery, and stay focused on your performance: the efficiency with which you move; the rhythm of your breathing; how you are going to break up your reps. Just as in our first piece of advice, know that getting bent out of shape over a judge's call is wasted energy, and wasted energy leads to poor performance.
3) Be absolutely sure of the standards before you begin
In any endeavor that involves more than one person, one of the biggest causes for failure is a lack of clearly defined expectations for each's role. Knowing exactly what is expected of you before performing a task is paramount in making sure that the task is done correctly, right? So then why would anyone ever start an Open workout, or even their warmup and preparation for said workout, without first knowing EXACTLY what they have to do to get credit for their movement? It sounds quite simple, but we see it all the time: we are about to start a heat of an Open workout, and someone says, "Wait, you can do step-ups for the Box Jumps?"This is not intended to pick on anyone, or even to say that you shouldn't ask that question before you start (because if you're unsure, then you should). What I am saying is that your first priority, upon hearing what is involved in a workout, should be to find out the exact standards of each movement. Every gym that takes part in the Open has an Affiliate Manager (at Full Range this is me, ACM) that is in charge of validating score submissions. If you read the standards or watch the videos, and still are unsure, then it is your responsibility as a competitor to contact your Affiliate Manager (or the Head Judge, in the case of the Regionals or another outside competition), and get an answer. It is likely that other people have the same question, so asking will prompt that issue to be addressed with everyone, and thus avoid further confusion. Again, to bring it back to the idea of not doing any extra work that isn't required, knowing that you don't need to open up your hips on a Bar-Facing Burpee can make a world of difference, especially when you are tasked with doing 94 of them (as in 14.5).Judging and being judged are uncomfortable but necessary parts of the Open competition. As a competitor, it is your responsibility to make the judge's job as easy as possible. Doing this involves knowing the standards beforehand, and not arguing when there is a disagreement. Above all else, know that it is up to you to make sure that all of your reps are legit, and the best way to do this is to practice it every day, with every workout. Holding the standards that are asked of you all of the time will make your performance on game-day much more efficient, and will set you up in the best position for success.
Adam Molano is the Co-Founder and Training Director at Full Range Fitness (home of Full Range CrossFit), in Providence, RI. He is an OPEX CCP Coach, CrossFit Level (CF-L1), Pendlay Barbell Levels 1&2, and a Certified Sports Nutritionist by the International Society of Sports Nutrition (C-ISSN). He moderates the blog for Full Range CrossFit (www.fullrangecrossfit.com), and can be reached at adam@fullrangecrossfit.com