Over the past month or so, we’ve tried to place more emphasis on the context of every workout. Coaches should mention each day’s context at the beginning of class, and context is the very first thing you see when you view a WOD in the weekly overview or each day in Wodify. It’s placed at the top for a reason!

The programming we follow uses three different options for workout context: practice, competition, and mental toughness. Each of these tell you how you should approach a workout in regards to mindset and intensity.

Believe it or not, we shouldn’t go into every lifting session intending to move the heaviest weight possible. Likewise, we shouldn’t start every metcon thinking “I’m about to kill this!” Yes, there are days we have that approach, but our goal should be to get the most out of our time in the gym each day while keeping our long-term health in mind. That doesn’t mean we should be lying on the ground in a pool of sweat after every single workout. If you’re pushing yourself that hard every day, you likely aren’t improving your technique and skill level and you’re over exposing yourself to risk of injury.

This is the most common context you’ll see is practice context. We should always focus on correct form, but this is especially true on practice days. If you know your reps aren’t great (or if a coach is telling you they aren’t), slow down, modify the movements, and/or scale down the weight and focus on PERFECT MOVEMENT ON EVERY SINGLE REP.

Remember what note was included with the context. There is usually an overall technique that needs be emphasized for the day. Keep it in mind and think back to it as you’re working out.

Competition context is the mode we use when we “attack” workouts. We may see this as a day to battle the workout and “leave it all out there”. While, yes, that’s sort of what we’re doing, the real goal here is to test yourself to see how much your fitness is improving.

There’s nothing wrong with earning the best score possible and seeing where you end up on the whiteboard, but the real competition should be with yourself. You’re competing to do better than your past self and to set a high mark for your future self to have to work hard to beat.

These are days that you want to take time and “strategize” before starting the metcon. Think about how you want to break up your reps and how you’ll transition between movements so that you get an accurate representation of your current fitness level. And of course, be sure to record your weight and/or metcon score!

Mental toughness context accounts for about 10% of our workouts. In these workouts you should come out hard and then slog it out to the finish even though you want to quit. This is when you dig deep and find that extra motivation to help you make it to the end.

Keep in mind that the context of a workout is not necessarily a requirement. Just because it’s a competition day or mental toughness day doesn’t mean you have to go hard for that workout. Maybe you’ve had a long day at work, you didn’t get much sleep the night before, you’re dealing with some nagging soreness or an injury, or you just aren’t really feeling it that day. By all means, listen to your body and take it easy if necessary. As always, don’t hesitate to talk with your coach about context and how it applies to you.

Announcements

• In observance of Labor Day, we’ll only have one 9 am class next Monday, Sept. 3. No other classes that day.
• Please consider supporting North Jax CrossFit’s WOD for Miracles event on the morning of Saturday, Sept. 15. There’s a competitive workout suitable for all skill levels along with other challenges and prizes. It’s a $35 entry fee and you must sign up for a heat time. Click here for more info.
• The CrossFit Team Series is coming up Sept. 19-Oct. 1. This online competition is similar to the Open, except you compete with a partner and it’s completed over two weeks. Each Wednesday, CrossFit will release 4-5 WODs. Competitors have until the following Monday to complete the WODs and submit their scores. We will do our best to include as many of the WODs as possible in our regular programming, and we’ll likely add extra open gym time for competitors. Click here for more info and/or to sign up.

Upcoming Lifting Days and Notable Metcons

*subject to change