Your Season Starts NOW
It’s mid August.
There are 200 days until you compete in the CrossFit Open. (gulp)
If you train 5 times per week that is 150 sessions.
If you need to improve a significant amount in a skill like MU’s under fatigue that is max 60 sessions, with recovery included.
Now all of those MU sessions won’t be fatigue based, so you can really only test them 30-35 times in a year under fatigue at high effort.
And let’s be realistic, you know that you might miss a few times, as well as not peak at those times effectively so it’s really only 20 times in 200 days where you can practice it.
Don’t have a MU?
Can’t perform them under fatigue?
20 sessions you said????
This is just one example where time is NOT on your side.
You have to appreciate the many skills that are required to compete in the sport of CrossFit.
A few things to understand as you now have some anxiety around those 200 days and know that time is NOT on your side right now.
Get after it, but remember these things as you start:
1) Fitness Characteristics Change
Know and understand that fitness characteristics change at different rates.
Know this WELL!
Holding back or maintaining some characteristic in order to balance others is key as you begin the trek on your season.
Know that you CANNOT balance all balls at once – the strength, power and aerobic capacity balls.
Pick and choose what you need changes on – direct your attention there – BUT ensure you are maintaining all other pieces along the way.
2) Own Your Essence
We all have various rhythms and loves and reactions and “ways” of doing things.
Own the fact that there are positives to knowing what your essence is.
- How you train in volume vs. intensity
- How you respond to power vs. endurance
- How you recover after high breath work vs high muscle endurance work.
We all have various things about us that make us UNIQUE, that is our individual POWER.
When I say own it, I know you have to be good at a lot of things – but know what you are BEST at and “own that.”
Realize it’s in your pocket when you need it. Don’t let anything pull you away from that.
Sure you have to train discomfort and outside your zone BUT, ensure you realize how you respond to physical stimuli.
3) Metabolic vs. Mechanic
As you begin the season, know where your CNS stands.
You can begin to understand this by reviewing times of training when the metabolic demand was high alone and see how you recovered.
Then review when the mechanical demand was high and see how you recovered.
Know your limitations on what you need work on, metabolics or mechanics. Know the effect of each of these and how they rollout in your recovery so you can progress and also drop the needle when you need.
4) Max Height in Peak vs. Ups and Downs
As you begin the off season, put your energy into time in the gym, TRAINING, not COMPETING.
The more and more the sport progresses, we will see less and less better athletes competing in the off-season away from the Opens.
This is due to the demand that is required for the overall volume of the Open.
It’s NOT just the volume that you can do, BUT how you recover from that volume that determines moving on or packing up the bag for the next season.
Ensure you know as you start the season, that linear progressions that get you to a max peak that can last for a few months are better, than ups and downs in the season with varied competitions that pull you away from the overall top peak of the year, March 1st onward!
Leave your ego at the door and keep training to get the highest possible peak this season.
5) Know your Long Term Goal, Priority A vs priority C
As you begin this SINGLE season, also know your long term goals.
Its ok to think about what the BIG goals are.
The reason for this is that it allows you to write plans and designs that are career based and NOT week to week based.
For example, there are things that can benefit you every few days in absolute strength and aerobic work that have to be done to build a career that lasts.
If you design ideas around working against someone else and doing everyone else’s COOL program, you can get caught in that trap of never really realizing your career long MAX potential. You are SO caught up in the day to day of Facebook and Instagram posts of people getting bigger, faster and stronger than you.
Ensure you plan the big ones out LONG TERM! Knowing your training age, biological age, and how fast you recover can be simple ways of looking at what progression for you MIGHT look like.
When you see this progression possibility charted, lay it out and follow it with the long term plan in mind.
We all KNOW how to eat, when, what kind, etc…it IS pretty simple, but marketing and sales make it complex as they want to make you feel more inferior if you don’t do it their way.
Those times have changed more recently where we all agree on some things as a fitness athlete; carbs are good, sugars are required, being ripped is NOT the goal but might happen, and carbs are good.
For lifestyle, there are still some folks living off cortisol and “managing” and still making some progress for 2 years, but then after 2 years they are simply pale, lack libido, are stronger but don’t have drive for recovery or aerobic capacity.
This is due to believing that they can live like a rock star and still make it, cause others do.
Well, let me tell you a little secret: They DON’T make it.
Those that live long and prosper, sleep “well,” eat to fuel and recover and follow some good lifestyle guidelines.
So as you begin the season, get the schedule out, mark off the training sessions IN this calendar as well as recovery sessions, food sessions, down time session, THEN AND ONLY THEN, can you add in plans for family, work, video games, Facebook, Instagram thumb flipping, etc… These need to be scheduled AROUND your training schedule, not in the middle of it.
Are you serious and want to improve? PLAN the stuff out that is important and make it happen.
Don’t have the time to do this? Then you simply don’t want it bad enough.
Sorry, I know it hurts, but its the truth.
The season begins today.
Are you starting your training for the open?
Warm- UP 20
1 minute Double Under practice
3-5 Pullups (determine scale for workout)
Metcon (6 Rounds for time)
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 20/15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Ball Shots (20/14 lbs)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800 Meter Run
NOTE: Mark how long each event takes
Cut Season Cash Out
Tabata Push Ups
Out of Town WOD
FOR TIME: 50 WALKING LUNGES 800M RUN 50 WALKING LUNGES