The 2018 CrossFit Open just closed and it has been a fun and intense five week for all our members at Innerfight. If it was your first time competing in the Open: congratulations, you have made it through. For those who have competed before, you now have a ranking to compare to previous years and see how you stacked up against your competition (friends from the gym, the whole country, the region depending on your level and aspirations).
Like with all challenges that you undertake, I invite you to do some inward reflection about where you ended up, what went well, what needs to improve and how to begin training for a different outcome next year.
So let’s take a closer look at what could have happened:
- You started off in the RX division because you can handle the weights, but as soon as toes-to-bar, muscle-ups and handstand push-ups made their appearance, you moved to scaled.
- You are able to do all the CrossFit movements but high repetitions pulling or gymnastics got the best of you.
- Your strength was not where you want it to be. If you did a PR on your clean at the end of 55 DB squats and 55 burpees, congratulations, but you need to figure out why you can’t lift more during classes.
- Your aerobic base was not enough to recover properly during each workout and don’t have the muscle endurance built up.
- You couldn’t produce power at a quality, cyclical rate (17.5 thruster and chest-to-bar pull-ups).
- You did not address your specific weaknesses while building onto your personal strengths.
- You did not have a plan, a program centered around your personal weaknesses, or a coach helping you attack the Open.
If you want to set yourself a goal of doing better at next year’s Open:
- Evaluate your performance on each workout and see what are the areas you need to focus on: gymnastics wasn’t your forte? Join Andre every Monday morning for specialty gymnastics class. You could not clean as heavy as you hoped? Get stronger in weightlifting and get used to lifting at an elevated heart rate.
- Tackle your weaknesses with a specialized program or individualized sessions (PT) to learn and master the movements that are challenging for you.
- Start planning now: the work for the Open does not begin two to three months before the first WOD is announced in February. If you want to improve and be successful, it takes a full year to continue to build up your foundation (upper body pulling strength, pushing strength, midline stability, mobility, etc.)
- Get your lifestyle sorted with sleep, mobility, nutrition, stress management, and proper recovery. These all need to be aligned. Inconsistencies in any of these areas will greatly impact your training and your result. What you do outside of the gym counts as much if not more than what you do in training.
For now relax and enjoy a week or two of fun training and get back to work.
The Open 2019, see a fitter you there!
By: Amanda Dutko, Performance Coach