CrossFit Auckland | Forging Elite Fitness, Established 2008

Mobility WOD: Fight Club Social Pressure Drill

I’m re-posting this one just because I like it!  Enjoy … Lisa

“Today’s episode is homage to the fact that we are in this thing together.  You’ve got to have a coach, training partners, or a training community.  It’s really hard to coach yourself all the time.  Seriously, even all the major religions share the same idea; praying alone is great, but you’ve got to also do it with some other folks.  As it turns out human beings are wired as social animals.  And no matter how much of a lone wolf (solo weight lifting running ninja) you are, you can’t help but be influenced directly and indirectly by the people around you.  Seriously, look at all the goal setting literature.  Want to accomplish something, tell everyone that you are doing it.  Good luck trying to bail on that commitment.  I’m waaay more likely to follow up on something if I’m accountable to someone, say, like Jstar my wife.  And although my wife is likely to make the comment that I should just  ”care” about taking the recycling out, it certainly helps when I know someone else “cares” that I “care” about taking out the recycling.  Social pressure is strong.  Just ask the Mo-vember folks out there growing very, very silly mustaches for charity.  They can’t shave those things now, everyone will know they couldn’t hack it.  We use the social pressure model all the time in our gym.  If we agree that the movement standard of the day is to not chicken neck at the top of the pull up (head fault), every time someone does it, we call out that person’s name and everyone owes a penalty movement (burpee, run, etc).  As you may guess, the behavior changes quickly under these conditions.  Negative reinforcement of noxious behavior works.  Want to quit drinking?  Take some antibuse and enjoy the vomiting when you drink that Nor-cal marg.  You get the idea.

So let me introduce the MWod Fight Club drill.  Agree on good movement, then kill and banish someone when they fault.  It’s not  your fault you had to kill them.  They: 1) asked you to do it 2) decided it was easier to be in a crappy position than it was to stay alive or not be banished.

You need a coach and training partner. Do you really think that guy in “Fight Club” went back to working at that crappy job?  I don’t think so.” – Kelly Starrett

“As Jstar says, “make a better decision”.  You just may need super friends to do it.” - Kstar

Skill Practice
Spend at least ten minutes practicing each of the following, suitable to your level:

• Handstands; against a wall, with no wall, or walking.
• Tumbling; cartwheels, forward rolls, somersaults or flips.
• Snatches and Jerks; Burgener warm-up and other drills with a wooden dowel or PVC pipe, or working an empty barbell.

Post thoughts and feedback to comments.

CrossFit Games 2010 Australasian Regional – 1st place amongst 14 Affiliate Teams.

CrossFit Games 2011 Australasian Regional – 13th place amongst 27 Regional Affiliate Teams, and 37 Open Affiliate Teams.

CrossFit Games 2012 Australasian Region – 33rd place amongst 129 Open Affiliate Teams.

NEXT PROGRAM
8 February 2011
Tuesday & Thursday 6am, and Saturday 7am

Registration strictly limited to 18 ladies!

CrossFit Auckland Women is intended as a fully comprehensive 8 week training programme for women new to CrossFit.  A great place to start, improve your strength and fitness, and learn all the fundamentals that will set you up with solid CrossFit foundations and deliver amazing results.

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