Posts Tagged ‘The Open is coming’

Some people prefer heavy barbells in workouts and others prefer more gymnastics style movements. Workout 18.4 has BOTH of those things!

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Men’s Rx Workout

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Women’s Rx Workout

The workout begins with the CrossFit Benchmark “Diane,” which is 21-15-9 of deadlifts (225/155) and handstand push-ups. Then, it gets turned up to “11” and the deadlifts go to 315/205, while the handstand push-ups turn into handstand walks (50 feet each round).

The main thing to note, is that since there is a tie break after EACH set of deadlifts, athletes should have a clue about where they hope to end, and base the entire workout on getting there as quickly and safely as possible.

Deadlifts

A 225lb. deadlift isn’t that heavy for a lot of male athletes, and a 155lb deadlift isn’t that heavy for a lot of women, but Diane isn’t the primary focus of this workout. Going unbroken because “you can” is not a good idea. Please be sure to keep your chest up and pace yourself during these reps. The handstand push-ups will take a lot longer than usual for most people, so utilizing an alternating grip and trying to relax your arms as much as you can while keeping the bar close will save your shoulders a bit.

I’d recommend most athletes break up the deadlifts into at least 3 sets with short rests for the first half of the workout. If and when you make it to the second half, it’ll need to be a judgement call for how to go about the heavier deads. If you can safely brace and go through quick singles, that might make more sense than trying to hang on for larger sets, but needing to take longer rests.

Handstand Push-Ups

Souls are going to get crushed here today. Assuming judging is done properly, thousands of athletes are going to no-repped for not hitting the movement standards. I recommend having someone video a few of your reps before the workout starts. Play around with staying locked out on the wall and flexing and extending your ankles, seeing how that places your feet in relation to the line, and making sure you know what a “good rep” feels like. Once you get tired, it’s going to be a lot more challenging to get all the way up and over. It’ll almost be a “scap push-up” at the top of the rep for most athletes.

When considering pacing, the only thing athletes should be thinking about is not to burn out. For “regular” Diane, people will often get through the round of 21 in only a few sets, struggle through the round of 15, and then completely crash and burn on that final round of 9 reps. Take that feeling and multiply it by 100 for the feeling most people will likely have here. Small sets, listen to your judge to minimize no-reps, and don’t get frustrated! It’s better to take long rests between good attempts, than to keep getting no-repped over and over again.

Handstand Walks

If you make it to this part of the workout, congrats! That’s going to be a huge accomplishment for this workout. Shoulders will likely be pretty tired, so as long as the main focus is keeping your arms straight, locked out, and strong, athletes with handstand walks should at least be able to make the 5ft increments without too much difficulty. I don’t think it’s necessary to do all 25ft in a row if the likelihood of falling is high. Walk a bit, drop if you need to, shake out those arms, and get back up.

Scaled Version

The weight is lighter (135/95 for the first part, and 185/135 for the second) and the movements are less advanced. But that does not mean the workout is easy! Hand-release push-ups are the second movement in the first half, and bear crawls were introduced in the Open for the second part.

The name of the game for the Scaled version is to just keep moving! On the set of 21 deadlifts, quick sets of 7 should work for a lot of athletes. Remember, just because you can go unbroken on the set of 21, doesn’t mean you should. The weight gets quite a bit heavier for the second time through and you don’t want to blow up your lower back!

The short rest on the ground for hand-release push-ups should allow athletes to keep moving a little faster through those reps. Since the bear crawls will be less stress on the shoulders for the second half of the workout, I would recommend pushing a little bit faster than you might want to on the hand-release reps.

While only a few athletes will likely finish the Rx’d version of this workout, there will be a lot more who make it through the Scaled version. That means instead of viewing this as a “get as far as you can” workout, you should approach it with a “what’s the best way to pace this entire workout” mentality. Smaller sets, short rest, will be the way to control heart rate and relieve your lower back from being under tension for too long.

Just remember that this is supposed to be fun! Put a smile on your face, keep your core tight and chest up, and get after it. Only one more week to go!

Good luck, have fun, I believe in you!

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The CrossFit Games Open is such an incredibly fun time of year! It gives those of us who have been in the game for years a chance to see how far this sport has come. We sit around like alumni back at our old college bar reminiscing about the glory days. “Back when I started CrossFit, you were a beast if you could hit a 225lb snatch!” “Remember when an Open workout was seven minutes of burpees, and that was it?” “I used to be in the top 200 in the Region.” Gosh, those were the days.

Nowadays, some of us look at scores that are submitted during this competition and LITERALLY think, “Nope. That’s impossible!” I chuckle to myself trying to process some of the outlandish things we used to say would NEVER HAPPEN. Today, a 275lb. snatch for guys and a 335lb. clean and jerk rarely even causes an eyebrow to raise, and that is just beyond me. But that’s what this event allows us to see.

Click on a workout, filter by top score, and watch just how many people are capable of incredible feats of human strength. For workout 18.2A, there were over 330 men worldwide that cleaned over 350lbs, immediately AFTER a workout. I remember watching Jason Khalipa fail a 135lb snatch AT THE GAMES a few short years ago. That’s an awful lot of progress in not that much time.

With all of that there is something we all need to remember. All people are not created equal. All athletes don’t spend the same amount of time working out. No two humans have the same genetic makeup. There are always going to be athletes who are better at some things than others. All of that is normal. It is completely alright and expected. And we should never be upset if we’re not the best.

If someone beats you on a strength workout, it could just mean they’re stronger than you. It doesn’t mean that they’re a better person. If someone else score more reps on an endurance-based workout than you, they may just have a better engine. It doesn’t mean that “you wasted an entire year of your life training.” This CrossFit thing has become an UNHEALTHY obsession for thousands of people all over the world. Are there less healthy obsessions? You BET! But it kills me to see people beat themselves up over their ranking in a competition where you don’t even know WHAT you’re preparing for in the first place!

Look, with two weeks left in the 2018 Open, all I can ask of you is that you try your best. If you’ve been busting your butt for the last 12 months, be proud of that! Congratulate yourself for being that focused on trying to make yourself better. Most people do not have the determination to stick with something that hard for that long! If you have NOT been training hard for the last 12 months, then be aware that being a “competitive CrossFitter” is now a part- or a full-time job. And even then, there is ONE PERSON who wins.

It’s probably safe to say now that all of us are more likely to get drafted as a kicker for an NFL team than to win the CrossFit Games. Another fun side note is that the minimum salary for all rookies in the NFL is $465,000. EVERY ROOKIE  in the NFL will make at least that much. In a league with nearly 1,700 players. Now in CrossFit, in a worldwide competition with over 440,000 athletes registered, the OVERALL WINNER (both male AND female) make $275,000. The 20th place person makes $2,000. Two Thousand Dollars. They likely spent more than that to fly TO the Games and on lodging. If not, they very likely spent more than that on supplements and body treatment over the course of the year. The point there is that I doubt very many of us are trying to get better here to make a living doing CrossFit!

I say that to keep this thing in perspective. One of my friends recently said, “Ok, so you made it to Regionals. Congrats! What happened the next Monday? Did you still have to go to work? Yep. You did. Oh, you made it to the Games?! That’s awesome! Did you still go back into the office the next week? Yep, you sure did.” That’s not to knock the efforts, motivation, or inspiration people have to make themselves better. I love that. No, really, I LOVE THAT! And THAT is what I think your focus should be. Are you actually getting better? Are you able to live your life and be healthier and happier and stronger and faster? If yes, then you’re good. Be proud of that!

If you’re sore and hangry and miserable and lonely all the time because you “HAVE TO” train and limit your calories and go to bed early and work out again…. to hopefully be top 400 in your Region… is it worth it? That’s a question that you can only answer for yourself. I just hope that whatever your answer is, it won’t be one that you regret in two, or eight, or thirty years.

I have so much respect for athletes who commit their lives to constant improvement. I’m lucky enough to coach a LOT of them every day. But it breaks my heart when I see them absolutely devastated for not performing better at a random workout on a random day. My heart cries when they comment on their lack of self worth or say how poorly they feel they did, when after MONTHS of hard work, their efforts have improved their performance in so many areas! Imagine working really hard on something, getting SO MUCH BETTER at it, and still not feeling good about yourself? THAT is where this equation goes wrong in my brain.

Please know that your self worth is in no way assessed by your ranking in the worldwide Open. Your family and friends won’t love you any more because of how well you do. If your goal is to get better, then I’m all about it. But constantly remind yourself that all we’re doing is working out and trying to be healthier humans. I hope you can remember that most days.

Two more weeks to go, everyone. Keep your head up, and try to have some fun.

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Many of us predicted that the third week of the 2018 CrossFit Games Open would separate an incredibly high number of athletes from one another on the leaderboard. We were correct. This week’s torture includes up to 800 double-unders… yes, you read that correctly… eight hundred!!! There are also overhead squats, dumbbell snatches, and muscle-ups. What’s that? You’d like to know if the muscle-ups are bar or ring? This week, you have to do BOTH!

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Strategy

For those who can’t complete a particular movement, my advice is to sprint as much as you can to get to that movement as quickly as possible. For those who can physically do everything, pace the double-unders however you need to in order to not burn-out, and break up every other movement prior to failure. While the goal is to get through as much of the workout as you can, if you burn out on any one movement early on, everything else is going to suffer because of it.

The most important set of double-unders will always be the last one that you’ll be able to complete. Get through the final 100 wherever you are to the best of your ability, so you don’t miss hitting that final tie-breaker time for yourself.

In terms of choosing which version of this workout to complete, if you care about your ranking, I think you should 100% do as much of it Rx’d as you can. If that means getting to the Ring Muscle-Ups in an absolute sprint and spending the rest of the workout staring at the rings, that’s what I’d recommend doing. Thousands of places will separate those who get stuck at a movement, but got to it faster than others.

After you get as far as you can and get stuck, you can redo the workout “for fun” with the Scaled options and see how far you can get. In my mind though, if you care about your ranking, doing even three double-unders in 14 minutes makes more sense than going scaled because you’re scared of overhead squats.

Double-Unders

The majority of the workout is spent here. You need to know yourself and understand what makes the most sense for you. If these are legitimately a really easy movement for you and you consider them the “rest,” then you should be really excited. Very few people are going to be able to get through these unbroken. Unfortunately, a lot of people are going to TRY to get through them unbroken because they think they can do three or four sets without stopping. A lot of those people are going to get so tired about halfway through the workout, that every other movement of theirs is going to suffer.

Be smart, rest on your own terms, keep your heart rate down and shoulders as relaxed as you can, and try your best to view these as your time to recover and regroup. Since there’s a tie-breaker after each set of double-unders, I think athletes should push hard and redline on their final set of jumps! Again, there will be THOUSANDS of athletes separated by tie-break times before the following movement. If you don’t have ring muscle-ups, I think the workout needs to be an absolute SPRINT to get to that movement. Finish the jumps as fast as possible, then spend the remainder of the workout trying your best to get one, or as many as you can. Same thing applies if you don’t have bar muscle-ups yet.

If time is potentially going to run out during a set of your double-unders, that’s also a time to absolutely go for it. I don’t care how tired your shoulders are, if you can complete that full set of 100 before the clock runs out, do EVERYTHING in your power to complete them before the buzzer. Otherwise, rest as needed and mess up as little as possible. Being able to complete nearly one hundred reps more than someone else in less than a minute will bump you up big time on the leaderboard. Also, have a second “back-up” rope nearby just in case.

Overhead Squats

If the weight is manageable for you, try to complete slower and comfortable reps and not drop the bar. Consider resting the bar on your back if you need a break if you can, just be sure to completely lock out the bar overhead before continuing onto your next rep. Eyes straight ahead, core tight, and reach that bar up to the sky. If the weight is heavy for you, don’t try to go unbroken, just complete smart sets with short rest between them. Only consider squat-snatching the first rep if you’re confident you’ll be able to catch it controlled and balanced. Otherwise, just power snatch, get set, and then start.

Dumbbell Snatches

Slow and steady wins the race here. If you can keep your heart rate down, and not fatigue the shoulders, just keep it moving. Aim to set the dumbbell down back between your legs a bit, so you can use your hammies and glutes to “swing” the weight overhead rather then pulling it straight up using your arms. Be sure to switch hands BELOW the top of your head to avoid any no-reps, and that both heads of the dumbbells touch the ground each rep. These will be more of a break than any other movement for a lot of people.

Rings AND Bar Muscle-Ups

For the most part, you’ll either have these, or you won’t. In my opinion, the worst thing to do is miss reps on either of these. Hop down from the rings or bar BEFORE you reach failure on either variation.

I can’t say this enough: “If you know that you won’t make it through either of these stations, GET TO THIS MOVEMENT AS FAST AS YOU CAN.” There will be THOUSANDS of people who get TO the muscle-ups, but complete zero (or only a few) of them. The faster you can get here, the faster your tie-break time will be, and the higher you’ll be ranked. And finally, just because you might be able to do a large set of these out of the gate, remember that there’s a lot of work left afterwards. Doing smaller sets with short rest will likely conserve more of your energy to keep you more fresh for everything else.

Good luck, have fun, I believe in you!

Week number one of the 2018 CrossFit Games Open is all but done, and excitement fills the air! Yet, thousands of people all over the world have already started to lose their minds. This happens EVERY year and it gets funnier and funnier to me each time. Here are three of the people you’ll run into over the next month as the competition continues to unfold!

Person Number One: The “Casual” Athlete

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“I don’t really care about the Open this year. I’m just going to do it for fun!”

Yet for some reason, immediately after completing the workout, they’ll obsess over the scores of people they know, comment that someone else got away with no-reps, and how this other person clearly lied to get that high of a score.

You know, sometimes people are just better. They may work harder, could be more naturally talented, and the movements selected may have just been more in their wheelhouse. Also… are there people who cheat and lie when submitting their Open scores? YES, of course! But what is you stressing out going to do about it? Nothing.

Person Number Two: The Failed “Non-Repeater”

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“This year, it’s all one-and-dones for me. No retests!”

This person also downplays how important the Open is to them, and does their first attempt either Thursday night right after the workout is released, or on Friday at some point to “get it out of the way.” They then go home and drive themselves crazy over that one time they set down the barbell when they shouldn’t have.

On Saturday or Sunday morning when they go to Open Gym to cheer on their friends, they decide they’ll just give this one workout another go. After a few more hours of leaderboarding that night, they head into the gym on Monday frustrated that they’ve dropped 1,500 more spots in the last 24 hours. Well…. maybe if they retested ONE MORE TIME at 4:50pm, they could squeak out a few more reps. This pattern repeats itself every week throughout the entire Open.

Person Number Three: The “Target”

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“I can’t believe they redid the workout just to beat my score.”

First of all, that might true. Especially in competitive gyms or regions where people throw down against one another week in and week out. And there’s nothing wrong with that. The Open is LITERALLY a competition! But most of the time, it’s not just about you. Sure, you may be a blip on the radar of someone who decides to retest, but there are probably a lot of other people they’re trying to take down, too! Don’t be upset that your buddy beat your score by 3 reps, be flattered that you pushed them enough to want to go again.

A few years ago, I used to train CrossFit two to three hours per day, five to six days per week. The sport was my life, and my primary goal was to try and qualify for Regionals. Unfortunately, I never accomplished that goal. These days, I work out three to five hours per week depending on availability in my work schedule. Whereas in the past, my motivation for retesting was to try and improve my ranking, these days it’s just fun to see if I can beat myself. I love the challenge of deconstructing my performance, and making up a more effective strategy to try and improve.

Today, I walked into the gym and didn’t want to do the workout that was programmed. After deciding that I thought I could beat my 18.1 score from my first attempt, I decided to retest. That’s all there was to it, and I was fine with my decision. I have stressed out approximately zero minutes about my ranking and simply wanted to give it another go. I would support almost any athlete who made the same decision, assuming their body felt up to the challenge. Just don’t do it if your hands are destroyed, your lower back is blown up, and if you’re motivated by anyone else. You’ll drive yourself crazy!

While I am all about people becoming competitive during this time of year, I never want your self-worth to be determined by your ranking in a random workout. If the Open makes you feel like Jessie Spano while spending two hours straight refreshing the leaderboard, take a deep breath, set your phone on the table, and go for a walk. Don’t pretend to be excited for this annual event, but secretly be a basket case. Just smile, do your best, and have fun. You are so much more than your Open ranking. I promise.

Happy 2018 CrossFit Games Open, everyone! It’s finally here!

The first workout (18.1) was released tonight, and for the SEVENTH year in a row, I’ve recorded my strategy video with my advice for the best way to attack it. First, let’s review the workout:

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To watch my strategy video, click below. Otherwise, I’ll summarize this workout in a few sentences below. Enjoy!

Toes To Bar

There are some people who can do 8 Toes To Bars unbroken all day long. Most athletes, however, cannot. If you know that 8 reps in a row isn’t sustainable for 8-12 rounds, I would recommend breaking them up from the start. Depending on the athlete, that could mean doing sets as 5 reps, short rest, 3 reps… or athletes who do quick singles or doubles. Knowing your own limitations will be key for this, and not relying on adrenaline of the first few rounds pushing you to come out swinging and then crash and burn.

Hang Clean and Jerks

Your motto during this movement should be “No Missed Reps!” Stand all the way up and pause before your first rep. Make sure the dumbbell touches your shoulder after the clean. Control the lockout overhead before lowering the weight from the jerk. There are so many chances to cut a rep short during this movement. Remind yourself that 20 minutes is a long time, and pace your effort and speed accordingly. Push Press may work great for 5 rounds, but if your arms are wrecked after that, are you confident enough with your technique to switch to confident Push Jerks? I hope so! If you’re strong enough, I think hanging onto the dumbbells for all 10 reps should be a goal throughout the entire workout, even if it means pausing with the dumbbell at your shoulders or at the hang for a few seconds.

Rowing

This movement will feel REALLY EASY the first few rounds, and you’ll be tempted to pull at a much higher power output than normal. Resist the urge! My advice here is to be powerful and efficient with your strokes (longer and stronger versus short and fast) in order to conserve energy and keep your heart rate down. Most men will likely average out somewhere in the 1050-1250 calories per hour range, while most women in the 850-1050 range. Remember, you’ll spend half of your time on the rower each round! If you’re gassed by round 4 from sprinting too hard, you’ll probably have a bad time for the second half of the workout. I’d rather you start slower and build as you go, versus crashing and burning.

At the end of the day, I think this is a really good first workout for the 2018 Open. It is really inclusive, and allows for a wide array of pacing strategies based on where our individual strengths may fall. Let me know what you think of this video, and I’d love to hear how it goes for you!

My philosophy on competitions of any kind is that once they’re done, a celebration should follow shortly thereafter. Win, lose, or draw. This is all well and good for most athletes who play on teams, or participate in long events, but sometimes people have a hard time seeing eye to eye with me because of the sports that I’ve competed in most. As a swimmer, I specialized in the sprint events, which means that on a good day most of my races were less than one minute long. At a typical meet, I’d swim a maximum of five events. If you’re as good at math as I am, you’ve already figured out that I’d train 20+ hours per week (oh hi, NCAA official… I mean to say I’d train just under 20 hours per week) in order to compete for less than five total minutes. Even worse, during big championship meets that last 2-3 days, I might swim a total of 10 minutes all weekend long! Swim a race in under 30 seconds. Wait a few hours. Repeat. For three full days!

Some of my friends who were endurance swimmers specialized in events that took anywhere from two to fifteen minutes EACH. That is a pretty big difference in total time spent actually throwing down. Those who played other sports like soccer and football had games that were hours long. Me, five minutes of total work. The worse part, is that even with that difference, I would still be completely exhausted at the end of each meet.

In CrossFit, it’s kind of the same situation for me. I’d sign up for a 2-day competition, compete in 5 or 6 total events, each typically falling in the 6-12 minute range, and feel absolutely crushed afterwards! Saying it out loud seems silly to me. How can my wife compete in Half IRONMAN triathlon where she’s moving for five HOURS straight and not even sore the next day, and I’m hobbling for the rest of the weekend after doing fifteen whole minutes of exercise racing?!

Regardless, when competition day comes and that huge flood of adrenaline kicks in, I find an extra gear that doesn’t ever show up during training. Pushing that hard for each those events takes just about everything out of me, so when I’m done, I feel like I deserve to celebrate surviving. Since so many of us are going to be “competing” in the same events for the next five weeks, I think we ALL deserve to celebrate! My celebration of choice usually involves beer (sometimes tequila) and pizza or burgers. What are your celebration treats to yourself after an accomplishment?

The 2018 CrossFit Games Open starts in a matter of hours. I hope you’re excited, and that you’ve got your post-workout or post-Open meals already planned out! Good luck out there, friends!

It’s almost here, everyone! One week from today the first workout of the 2018 CrossFit Games Open is released. What does that mean for you? Well, here’s a quick list of 5 things you can do to make sure you’re ready for week number one!

1- Start training!

With only 7 days to go, now is probably a good time to get into the gym and start training for this year’s Open! 🙂

2- Take care of your body

I know what you’re thinking, and yes, we’re all busy. Sometimes we don’t drink enough water or get enough rest, but if the Open is really important to you, you need to make taking care of yourself for the next few weeks of a top priority. Since you’ll likely be pushing harder on these workouts, your body will need a little bit more TLC to recover properly.

3- Establish your “Event Ritual” ahead of time

For most gyms, Open WODs will be run a lot like regular CrossFit classes. Coach explains the workout, runs athletes through a general warm-up, then allows time for set-up, finding judges, etc. If you know you’ll want a little bit more time than that to get your mind and body right, plan for it ahead of time. Do you have a slew of pre- and post-workout supplements you take? Figure out how to organize them as efficiently as possible so you’re not distracted before an event trying to find your BCAA’s through a sea of people.

Some people show up early and stay late to cheer for their friends, and I love that about the Open! Keep in mind that you can use that time to be productive, too! Sit on a lacrosse ball to loosen up your hammies, attach a band to the rig and warm up your shoulders while your friends row. You can simultaneously help them and prepare yourself for when it’s your turn to throw down!

4- Breathe.

Hey you! We’re working out for fun, and none of this matters. And I mean that in the most sincere way possible! Relax.

5- Be a good person

You know number “4” above? The one reminding you to breathe? If you’re not one of those people that freaks out over these workouts, you’ll at least see a bunch of them start to creep up over the next five weeks. My advice is to be overly supportive to those around you. Some people need a pep talk before their heat. Others want to be left alone. Some will want a shoulder to lean on after they’re done. Be aware of what’s going on around you, ask people what you can do for them, and then do that thing! It makes the community so much stronger when groups of people just want to help one another.

One week until the madness starts.

And for the other half of you, only five weeks until it’s all over!

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I just registered for my seventh consecutive CrossFit Games Open. Over the last few weeks several people have asked me if I was going to sign up or not, and that question always stirs up these weird emotions. While I haven’t “trained for The Open” in over three years, in my mind registering for this online competition is just a given. I’m not trying to beat anyone, I’m not expecting to place well, but it’s just become a part of what I do.

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It’s not every day that we get to say we’ve been associated with something since the very beginning, but “The Open” is one of those things for me. I clearly remember the first CrossFit competition I ever did (the 2010 Mountain Sectionals), I remember my first year watching the CrossFit Games live-streamed from the Ranch all weekend long and not living leaving the house a single time, and I remember the first time we had to register online for this crazy thing. Somehow, this sport and community of ours continues to grow, and it doesn’t even cross my mind to not cough over $20 every year and throw down with the rest of you.

So as another year passes, my training goals shift yet again, and life continues to change on so many levels, I find myself preparing to join over a quarter of a million people worldwide to put our fitness to the test yet again. Here’s to keeping the streak of consecutive Open participation alive. Good luck to each and every one of you, and I’ll see you on the leaderboard!

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There are five workouts per year where it really helps to be a positive person for those around you. Five. Those are the five workouts of the CrossFit Games Open, where your whole gym comes together to root a little harder for one another than they do the other 360 days of the year. (I feel like they should, at least…)

For some people, this is the most nervous they’ll get for any CrossFit workout. They put tons of undue and unnecessary pressure on themselves, they want to keep up with their friends, and the thought of getting their first “insert movement here” keeps them up at night. I have written other posts, and will likely write more in the future about how this pressure is mostly unnecessary, and pretty unhealthy to be honest… BUT, it still happens. Knowing that, the best thing we can do for one another is provide unconditional encouragement and support.

If you’re someone like me, it’s really easy to cheer for others. I legitimately get more excited seeing others succeed than I do for my own performance. My problem is keeping the pressure on myself to a minimum. What that typically looks like is me sitting alone for a while before events, and then recovering on my own afterwards. While that’s my own way of trying to keep it together, there are other people who are much more vocal and public with their negative emotions before working out. While I might tell myself that “this is going to suck,” or “I’m not good at x or y,” talking like that out loud can really impact others. Your energy can always be felt in the gym, and if you come in spouting negativity and being a crybaby, that will very likely spread to those around you.

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Like I said, I always try to be positive to others, but have a hard time speaking positively to and about myself in these competitive circumstances. Don’t be like me. We’re working out. For fun. With friends. If a workout looks really tough or has movements you’re not proficient doing, use it as a learning opportunity. Make a list of things you want to improve for next year. There are so many ways to channel negative or anxious energy into productive growth.

So when the first workout is released on that Thursday night, try to check yourself right out of the gate. Is it going to hurt? Yep, probably. Will you be nervous going into it? Maybe, and that’s fine. But through all of that, walk in the front door fired up to push yourself, throw down with your friends, and ENCOURAGE those around you. If you have a hard time feeling positive, fake it till you make it! Being the best cheerleader out there and empowering others will have a far more positive impact on your community than you winning an event at the gym, anyways. You’ve got this. Let’s have some fun together!

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Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness- Thursday we hit a Sumo deadlift for the first time in months. I hit 420lbs for a triple. Other than that, had some decent workouts, but nothing to write home about.
  • Missed one goal AGAIN from last week, and STILL didn’t make time to finish the book I’ve been reading. I did, however, read 50 more pages. That makes more than I’ve read in the last few months. So progress, but still not where I want to be. The good news is that I haven’t been reading because I’ve been getting to sleep earlier every night!
  • Went grocery shopping, grilled, and prepped food for a few hours tonight. So between making some salads and rice bowls, I should be good to go on most meals!
  • Spent almost 3 hours working in the garage with Em and put up a good chunk of our drywall. Two more weekends where we decide to work, and the walls of the garage should be done!

This week:

  • Write one “The 2018 Open is Coming” post
  • I WILL NOT finish the book I started by next Sunday and write a brief summary (Discipline Equals Freedom: Field Manual by Jacko Willink) – Trying a little reverse psychology on myself!
  • Go on a run ONE day this week. The goal is at least 3 miles, and I’m not going to sprint. Just get back outside as the weather starts to warm up a bit again.
  • I’d love to write a post talking about the Swim Lessons I give, why they’re so rewarding for me, and why you should let me know if you’d like some!

Alright, your turn. What’s going on out there?