We came. We saw. We conquered. (Or maybe we got conquered, work with me here…) The Open is over, and probably for everyone that’s reading this, you won’t be participating in Regionals. So, what now? Do we leave it at well that was a fun month of competition or can we carry the momentum of the Open with us for the next 11 months? Do we even want to continue with the same sort of competition-laced mindset we have carried these past five weeks? Yes… and no. But mostly yes.
In case you missed it, I got some of my friends’ feedback from their Open experiences and you can read about that here. That was all about looking back and reflecting on the Open. Now it is time to change reflections to projections. How will we take what we learned during the Open and apply it to the rest of 2014?
That answer will be personal to everyone, but I think I can offer some general guidance on how to rock your remaining 2014 WODs like a full-scale Level-5 Sharknado.
This part is easy. Take what you couldn’t do in the Open… and make it a goal to do it! So you couldn’t get a chest to bar pull-up in 14.2? Well now you have 11 months to get one! Did you have to scale some of the weight in order to do the workout? Work your way up to those heavier weights!
Goals give us something to focus on and push for. Goals offer something concrete amidst the haze of intense workouts. Why am I ripping my hands open trying to do 21 unbroken pull-ups? Oh yeah, because I want a sub-5 Fran time. I wrote about goal setting here – sure it might be cheesy but making a strong, SMART goal can be one of the most beneficial things you do for yourself regarding training.
What are my goals going to be?
- I’m going to get a muscle up sometime this summer.
- I’m going to do 21 unbroken pull-ups this year.
- Double Unders? Yeah I think stringing 10 together in a row is doable this year.
- Take less rest during a given WOD and push myself a little harder.
Wow you know, there are a lot of goals I want to accomplish now. Here’s what I’ll do, I’ll create a page with all of them on it. That way you can see them and also help hold me accountable to them, motivating me along the way.
Compete Every Day
I don’t mean an aggressive all-out scorched earth battle between you and your wod nemesis. In fact, I’d recommend that the majority of the competitions be between you and… you. And maybe the clock. With CrossFit, we have plenty of benchmark workouts where we track our progress through the sport. You are keeping track of your times on those WODs, right? Of course you are. So the next time Karen comes calling, beat your previous time. Or maybe you didn’t quite do the workout Rx; this time do it with the weights called for and get a new benchmark time to improve on next time. With the scalability and tweaking allowed with CrossFit, we can always find a way to focus on training on improving and doing better than last time. Make your workouts count!
Now take what I just said and forget it all. Not really, but rest is important too! This week has been a super deload week for me. I’ve worked on mobility and getting my body back to “normal”. Constant competition will wreck you, body and mind.
So how do we remedy these conflicting ideals? We do both! Compete everyday you go into your box. Push yourself. Do this for weeks in a row. And then take a week off. Rest. Scale your weights back. Focus on doing the movements perfectly with light weight. Stretch and really get in touch with your body. Take an epsom salt bath! Ready yourself to come back for another few weeks of competing with yourself. This is the cycle to CrossFit success.
I hate the word diet. Diet really is a four-letter word. Your food choices should be your lifestyle, not some trend where you go on a 30 day challenge or whatever. Do you feel sluggish on days when you eat a poor lunch before going to your box? Perhaps your work bought pizza for the group and now you have a nice greasy pile of crap in your stomach? You don’t perform as optimally when bad food enters our temples huh?
Take time to really assess your nutritional goals and habits. I know I need to eat more calories throughout the day. I also know I need to eat more protein and healthy fats. Use this time to make small changes at a time. When you go to the grocery store, buy some avocados and put them on your eggs in the morning. Make sure you drink enough water throughout the day. Make little changes here and there and they will all add up. Come back for the 2015 Open and you’ll be one lean mean super fueled athlete ready to take on Dave Castro and his evil creations!
It’s absolutely a scientific fact that if you look good you will perform good. Go out and get some killer neon socks to wear. Purchase that tank with the awesome saying that let’s everyone know you mean business. If you want some official Reebok CrossFit clothing, you can use my affiliate link to shop their entire line of goodies. Wherever you get it, make sure you are comfortable in your attire. Look good, feel good, do good. I’m not talking about a fashion show here, just make sure what you wear to workout in never distracts you from giving your optimal performance. And trust me, a little neon goes a long way towards awesomeness!
The most important aspect! If the Open didn’t offer at least a little bit of fun while beating you down repeatedly, then you did it wrong. Don’t take yourself too seriously. Train hard but have fun with it! Don’t forget to laugh at yourself at least some of the time. We are a community after all.
Thank you to everyone that shared in my 2014 CrossFit Open journey. I’m looking forward to all the amazing things we will accomplish together in the coming year!