It is beginning to feel like the worm is featured in team competition finals as consistently as thrusters are in the Open. At CFG we are in a unique position. We have 50 competitors, all eager to learn and make use of our three OG 6-person worms. The purpose of this article is to offer some advice and make some suggestions so your time with the worm is as efficient and productive as possible.
Training:
Perhaps a bit obvious, it is still worth noting that we are training. This is a safe space to experiment, an environment to learn from our mistakes as well as our successes. We are preparing for the unknown, as such it helps to approach each session with the goal of finishing a little wiser than when we started.
Oakley: Try switching up positions and height orders. For example being on the front is much harder than being in the middle. If you have a small female between two larger males it is an issue for the two larger males.
Chain of command:
Establishing a leader before the workout can make for a much smoother execution. This individual’s roles could include dictating when to lift the worm and when to take breaks. In training it would be ideal to have everyone attempt this role, you never know when you may be required to take charge. If you are not the leader, your time will come, playing your part as a good teammate means we can reflect objectively on the pro’s and cons of that training session.
Oakley: It’s usually best being the person at the back as they can see everyone.
Safety first:
Move as fast as the slowest person. If one person burns out early the whole team slows, if one gets injured the workout is over. Establish a word to keep everyone safe, if it’s ‘Stop’ then someone is clearly not in the correct position and if the worm is dumped it puts at least one person at risk.
Oakley: This is really important, when you use your safe word do not drop the worm until someone calls DROP- it reduces the risk of the worm spitting someone out.
Reduce the variables:
This can be undertaken by any proactive member of the team. Reiterate the workout, ask each team member what they are doing and where they are going. Make sure everyone is on the same page before the workout begins, so if you do get it wrong, you get it wrong together.
Oakley: Watch yourself and your team’s movement before using the worm, for example some people may squat with their chest far forward which means the person behind or in front will take more of the brunt work- as it’s easier for the person with the chest lean, so you’re best to squat or lunge or whatever you are doing similarly, meet in the middle.
Ensure the whole team is always counting the reps, when in a team it’s easy to switch off and think that someone else is counting the repetitions however with the worm you all need to know exactly where you are at in case something funky goes on- It saves time having to converse.
Know the cues:
Establishing an order of cues for the movements will save time and reduce stress. ‘1-2-3 lift’, ‘ready, lift’ the cues you use should ideally be consistent throughout the workout however establishing these before it begins is key. It’s a fine balance, too many cues will make the movement slower and increase time under pressure. Too few and you may struggle to move in sync or get no-reps for things like not hitting the bottom of a squat at the same time.
Oakley: Start slow. Even if in training before you have done the same workout and smashed it QUICKLY, whichever movement you are doing make sure your first five reps are slower to ensure you are all in sync.
When the going gets tough, get positive:
Sometimes it just goes wrong, athletes face the wrong way, you’re struggling to hear the calls, the count is lost and then frustration creeps in. This can all lead to a healthy dose of the ‘quits’. It’s common to see coping tactics like an athlete going ‘dark’ and charging ahead only to be left waiting at the worm on the next round. At times like these it’s important to remember that getting angry makes no difference to the number of reps remaining. Avoid despair by cajoling teammates and maintaining focus on the task at hand. Eventually the day will come where you will be the one that holds the team back and you will be appreciative when the team treats you with patience, respect and empathy.
Oakley: Be nice to each other, as you said, something going wrong is not the end of the world. The worm workout itself is not the end of the world. Be known as the nice person that walks off the floor, not an ass who screamed at his teammates- as that’s what people will remember. On top of that, shouting and falling out won’t get you through the workout faster… Converse with one another when you can if your game plan isn’t going to plan, but relax.
Mix it up:
With such a large athlete pool we can’t expect to work in perfect harmony. Learning the different ways people handle stress/discomfort and knowing how to act to get the best out of each other isn’t just useful in competition but will prove an invaluable life skill. Training with different people will make you a better rounded athlete and more considerate leader. It’s also worth considering that nobody has the same holidays, gets the same pay nor has the same availability to make the same competitions year on year so you can expect some teammates to change from comp to comp.
Oakley: DO YOUR PART. It’s easy in a workout to find whatever feels easiest, especially when it’s a hard workout. However when working with the worm you have to realise that if something all of a sudden becomes easier because you maybe changed your foot position, it is likely harder for someone else on the worm. So hold strong and take your part.
Oakley Woodhouse is a CrossFit Games Competitor with Team JST in 2017. She is also a L3 certified trainer and is a member of the CrossFit Seminar Team.