“The Open is over… what now?”
Just like that the Open is done! The past five weeks have come and gone by fast. We all have experienced some highs and some lows. The stress of having to put together our best performance once a week while living our lives with a job and a family is done for now. The stress and challenge of the Open leads many of us to question why we signed up in the first place but when it’s all said and done we are left with an experience that leads to growth if we let it. We should use the experience of the Open as a way to gain a better perspective of where we are at physically and mentally and use it as a way to direct our focus when it comes to our daily workouts. So, what do we do now? Here are three things we can do next:
- Identify strengths and weaknesses- The Open consisted of five tests of fitness. These tests are broad and cover many aspects of fitness. Through these tests we can identify areas where we excelled and areas that need more work. For example: Some people were able to kill the wall balls and rowing in 20.5 but couldn’t get a muscle-up. Time to practice skill work. Some people were able knock out the box jumps and pistols in 20.4 but that heavy barbell held them back. Time to get stronger. Once you have become aware of the areas that need improvement you can start the slow process of getting better. Simply knowing what needs work allows us to put more focus and effort into those areas when the show up in a WOD. If you struggled on the burpees for 20.1 then every time they show up in a class workout you might put in more effort and focus in an effort to get better at burpees because they are guaranteed to show up again. By identifying our strengths we can see areas where we have improved. This is a great confidence boost when we see our hard work pay off. Areas where we excelled also show us that we are capable of more than we thought. Some got their first muscle-up or pistol and never knew they were capable of doing so. This builds confidence and that is another thing we can bring back to training as a way to continue to improve.
- Improve our character- The beauty of CrossFit is that it gives us an opportunity to develop our character. The legendary basketball Coach John Wooden said, “Sports don’t build character, they reveal it.” Our character doesn’t grow by simply participating in a sport. Growth of character is a deliberate process. During sports (like the CrossFit Open) we are put to the test physically and mentally. During the stress of the Open our character is exposed. How do we react when we fail to meet our expectations? Do we pout and get angry? How do we react when we succeed and “beat” someone else’s score? Do we become arrogant prideful? Once our character has been revealed through the challenge and stress of the sport we are given an opportunity to see the good and bad. Only then we can begin the process of improvement. If we notice character traits we don’t like we can begin the practice of improving those areas. Sports like the CrossFit Open are the perfect forging grounds for this type of growth.
- Remember our priorities- CrossFit is fun. Just because someone else did better than you doesn’t make you a bad person. You are not your scores. It is easy for people to get priorities twisted during the Open because our capabilities are being compared to others. Your abilities are not fixed. Your abilities don’t define you. Your attitude towards your results are what really matter. Use the Open as objective feedback to continue to improve. Focus on improvement and always remember this is a hobby meant to be challenging in many ways but also fun.
This week’s programming:
Monday 11.11.19
Strength
A1: Deadlift (3,3,3,3)
Tempo@30×1 (3 seconds down, 0 seconds at bottom, x= fast up, 1 second pause at top). Start at 70% and build to a challenging weight while maintaining the tempo.
A2: Back Rack Reverse Lunge (12,12,12,12)
https://www.youtube.com/watch?v=uSg4ujukkGc
Alternate legs (6 reps each leg).
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx7:00
7 Push-ups
7 V-ups
Cool-down
C: Metcon (No Measure)
2 Rounds:
Ski 1:00
5 Inch Worms
Tuesday 11.12.19
Strength and Endurance
A: Metcon (AMRAP – Rounds and Reps)
AMRAPx30:00
1000m Row
4 Wall Walks
100 Single-unders
4 Squat Snatch @70% of 1RM
Snatch (Use this to reference and record weights used.)
Cool-down
B: Metcon (No Measure)
2 Sets:
1:00 Couch Stretch each side
1:00 Banded Shoulder Stretch each side
Wednesday 11.13.19
Strength
A1: Bench Press (3,3,3,3)
Tempo@30×1 (3 seconds down, 0 seconds at bottom, x= fast up, 1 second pause at top). Start at 70% and build to a challenging weight while maintaining the tempo.
A2: Single Arm DB Row (4 sets x 6 reps each arm)
Use the bench for support.
Metcon
B: “Thor’s Hammer” (Time)
For Time:
Air Squat
60-40-20
Alternating DB Snatch 50/35
30-20-10
Cool-down
C: Metcon (No Measure)
5:00 Row
Thursday 11.14.19
Metcon
A: Metcon (2 Rounds for time)
Every 4:00 x 6
Rounds
400m Run
or
1000m Air Bike (Echo or Assault Bike)
*Alternate movements each round
Score for this workout is your slowest run AND your slowest Bike. Make sure to stay consistent on each round. Pace it out!
Cool-down
B: Metcon (No Measure)
Accumulate 2:00 Couch Stretch each side
Friday 11.15.19
Strength
A: Metcon (No Measure)
6 Rounds:
20m Sled Push (moderate load, fast pace)
20-60 second side plank/side
Rest as needed
Cool-down
B: Metcon (No Measure)
400m Walk
Saturday 11.16.19
Metcon
A: Metcon (AMRAP – Reps)
In teams of 3:
AMRAPx18:00
Max Calorie Row
Max Wall Balls
Score is total Wall Balls and Calories rowed. Both movements can be done at the same time. Strategize anyway you would like.
Cool-down
b: Metcon (No Measure)
5:00 Bike
