Quite frequently I’m asked by athletes who are trying one of my training programs what to do about missed lifts and reps in CrossFit. If they see (80%/3)3 which means 80% lifted 3 repetitions per set for 3 sets, they believe that it means they must successfully lift all 9 reps. Some of them will keep on trying, fatiguing as they go, attempting to successfully lift the prescribed reps.
What needs to be understood is that a training program is a prescription for what is to be attempted. The following points need to be comprehended if the training program is to be successful.
- A missed lift (if it is close) is just as exhausting as a made lift and therefore serves the same purpose as far as the endocrines are concerned.
- Consistently succeeding all of the prescribed lifts in a training program means that (most likely) the intensities are too low.
- Consistently missing the majority of prescribed lifts in a training program means that the intensities are too high or the technique needs correction.
- The training program is in need of re-design or the athlete needs to regulate life outside the gym.
- Re-taking a missed lift is teaching the wrong psychological point. Missing an attempt in competition does not allow for a do-over. If you miss a lift, you miss it.
- You have failed. The same approach needs to be applied to training lifts.
- You are not going to make all your training lifts nor all your competition lifts. How well you put a failure behind you and focus on the next lift is most indicative of the proper psyche.
- Some missed attempts at heavy weights will only serve to develop hunger and enthusiasm for the next session.
The only lifts that really matter are those that are made in competition. Some lifters simply do not get altered sufficiently in training to make big lifts in training, but come alive in competition. Sadly for others the reverse may be true.
So the point to be taken away is that if you have a good training program (plan), follow the plan. Realize that as you attempt each repetition there will be no do-overs, so do your best on each one. Put your failures behind you quickly and plan on executing very well those six precious attempts you get in the next competition.
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Image courtesy of CrossFit Kandahar
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