Actually, I should’ve posted this before the Opens hit the world a couple of weeks ago, but with 14.3 out it became about a thousand times more relevant overnight.
During the season (however you define that) training should always be centered around the sport itself. You should never leave the gym all beat up and feeling mashed. Prioritize your energy and make sure you’re leaving something in the tank all the time. Leave the gym feeling fresh and make sure your normal training is focused on maintaining strength and conditioning.
Furthermore, if you’re a crossfittian doing the Opens, your “sport” will change on a weekly basis, it is therefore advised to do the same in your programming.
This week for example is a ridiculous low-back smasher from hell. Does it make sense to stress the lower back a lot in your other training? NO! Does it make sense to do everything in your power to minimize the stress on the lower back throughout the week? Hell yah!
Side note: whatever happened to CF workouts where the exercises would compliment each other and work the entire body like for example Fran? Drawing up a “bottleneck”-type workout is one thing, but when that bottleneck is the shoulder girdle or the lower back you’re asking for trouble.
Especially if your competitive season is short, always go for “less” instead of “more”. You’re not gonna get weaker by taking the foot off the gas for five weeks.
Just a quick Friday reminder to keep the goal the goal and on that note, I’m gonna finish up my resume. <3
And we’re rolling…
This year, I’m gonna be a bit more general in the breakdowns of the weekly workouts, as I simply don’t have the time I did last year. Also, you’re gonna have to figure out 14.2 by yourself since I’ll be in NYC. 🙂
First of all:
All of the workouts in the Opens will be longer cardio-based workouts. That’s just how it is. There are also specific exercises and pieces of equipment that’re more likely to pop up, and we can already cross two of those off the list. Snatches and DUs.
One of the most important aspects of a workout like this weeks is gonna be pacing. Imagine you’re doing a “run for ten minutes test”, and I’m pretty sure you’re not gonna see anyone stop to take off their shirt or stop and catch their breath. The key is finding a good rythm that you can keep up for 7-8 minutes, then turn it up a bit towards the end. Nobody cares how quickly you move for the first two minutes. It’s all about the end result. A heart rate monitor is perfect tool for this. I recommend you use one.
Second of all:
This weeks workout is a grip killer. Mashing out your forearms with a lacrosse ball or your hands a day or two before doing it is probably gonna be a good idea. Also consciously try not to tighten up too much while doing the DUs. Oh yea about those – try to maintain a good posture throughout and avoid rolling the shoulders forward. Getting too comfortable in that position will set you up for some really bad snatches.
Thrid and final point:
Test the workout out at 75-80% as soon as possible. Rest at least one full day before doing it and make sure you’ve been eating well. Your other training should be easy during the Opens if you’re serious about giving it a shot. If you’re not, then you probably wouldn’t be reading this. 🙂
Oh and remember to have fun – there are about 200.000 participants and only about 200 at the Games. That means you have to be in the top 0,1% to get to the Games. If you’re not, you can still compete against yourself and friends – but don’t take it too seriously. After all it’s supposed to be recreation. 🙂
Have a great weekend. <3