Why Picking Cherries Can Be Bad For You…

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Why Picking Cherries Can Be Bad For You…

Who looks at tomorrow’s WOD before going to bed at night? If so, why? To see what gear you’re going to need the next day or to wrap your head around the movements your body will complete? Has anyone ever checked out of a class after knowing what the CrossFit WOD will be? We’re betting on quite a few nodding heads here.

Cherry Picking…we’ve all eaten a few in our time. But continuing to cherry pick can eventually leave a sour taste in your mouth and worms between your teeth! So let’s look at the ‘whys’ behind deliberately skipping a WOD and why it’s not a good idea to make it a habit…..

You know you’re not good at the movements

This is a no brainer for not showing up, right? You’re not good at burpees for example. They take you forever to complete – it gases you having to haul your arse down and then up again. And again. And again….You find yourself a gasping, sweaty mess by the end of the first round and know you’ll probably be one of the last to finish. Why bother going to class? Just save yourself the embarrassment and stay home, there’ll be something you’re good at in tomorrow’s WOD. Substitute burpees for Clean and Jerks, Snatches, Running, Push-ups, Pull-ups….. whatever you feel you suck at  and you can easily talk yourself out of showing up.

Melina working on her HSPU

Do yourself a HUUUGGE favour. Check back in for that WOD. Leave your ego beside those damn cherries and get to class! The only way to get better at something you suck at is to practice that very thing. The more you practice, the more your brain sends pathways to the muscles required to perform that movement. Create muscle memory through good technique and repetition. You may never be amazing at that movement, but perseverance means you’ll be a damn sight better at it than if you just sit your arse under that cherry tree.

CrossFit 4504 members are noticed if they book in and don’t show up to class. They are missed… and they are encouraged to turn up next time something that’s NOT in their wheelhouse turns up in a WOD.

You’re scared

Overcoming fears is one of life’s greatest achievements. Usually though, your brain gets in the way and tells you that you can’t do it, you failed last time you tried, you hurt yourself…blah, blah, blah.

A lot of CrossFit athletes fear overhead barbell movements or upside-down movements more than others. “My arms aren’t strong enough to hold me”, or “The barbell is going to hit me on the head.” Movements such as HSPU and Overhead Squats bring these thoughts to the forefront of many CrossFit athletes’ minds. And they get scared. They don’t come to classes which focus on such movements so they don’t have to experience that fear…which means their confidence to even attempt them lowers with each no show.

Scaling, people! Progressions!! Our CrossFit 4504 coaches understand that some movements can be a little scary… or a lot scary. And our members understand that while they’re going to be pushed to have a go and progress a little further each time, they will never be forced to perform a movement until a coach agrees that they have the confidence, strength and ability to do so. HSPU, OHS, pull-ups, push-ups, box jumps – just some examples of movements which can be scaled to a progression movement during a WOD. Our athletes still get the same skillset and work the same muscles, but at a level which makes them feel confident with the technique they’re using.

Tony scaled to a Broomstick for Overhead Squats

The WOD looks too hard – I’m not fit enough to finish

Not fit enough? WTF is fit anyway?? Fitness is a relative state and should only be compared to yourself. There is no single definition of fitness for sports. There are many components to fitness which slot into 2 categories –


  • Cardiovascular
  • Muscular strength and endurance
  • Flexibility
  • Body composition


  • Agility
  • Power
  • Co-ordination
  • Speed
  • Balance
  • Reaction time

All components of the above points can overlap – and different movements in CrossFit require different levels of ‘fitness’. Take Cleans for example – they require movements based on power, muscular strength and speed. Burpees on the other hand require agility, balance, flexibility and reaction time.

CrossFit is a training method which encompasses all of these fitness stages. How can you improve these levels? Show up to classes of course! During a particularly tough WOD, you will be training more than 1 or 2 of these components. This will not only increase your fitness levels of movements used during the WOD, but will also flow through to other aspects of your training. CrossFit 4504 encourages their members to push their current fitness levels in a safe and supportive environment. Reducing weight, distance and number of reps or rounds are just some of the ways our athletes can scale a WOD yet still allow themselves to push further and increase not only the physical components of their fitness, but their mental capacity as well.

I panic and can’t breathe when WODs are tough

Learn to control your breathing and you will learn to control your mind and your movements. If your focus during a WOD turns negative (i.e. “I can’t do this, I’m hurting, I’ve got nothing left”) – turn your focus to your breath. This is something that will ALWAYS be in your control. Put the barbell down. Take a long, deep breath – and another. Then tell yourself to pick up the barbell again. Controlling your breathing when things get tough takes a bit of practice – but over time can be one of your most powerful weapons in completing a tough WOD.

Joy fighting hard to get her push ups

All of us have CrossFit goals we work towards. The members of CrossFit 4504 know that being the best at something is not necessarily the type of goal we want them to focus on. The type of goal we want for our members is not to be the best – it is to be THEIR best. To work hard on improving their fitness levels across many different components of fitness. To take pride in knowing that they achieve something every time they show up to class. To build that mental character by picking out those cherries from between their teeth and picking up their CrossFit shoes. Don’t look at a challenging WOD and say “I can’t do this” and not show up. Look at that WOD as a challenge and get excited. It’s your chance to make improvements. To be better than last year, last month, better than yesterday!

Shea one of our newest crew doing her 2nd Open WOD

Practice doesn’t make perfect – but it sure as heck makes progress.

If you’d like to experience the CrossFit 4504 Difference register below for your FREE 7 Day Trial

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