2014 CrossFit Open

Here we go Again!

Here we go Again!

Better late than never! i thought i had posted this last week!

It was here and then it was gone….The 2014 Open is over and thankfully we didn’t have 150 wall balls again!  Hard to believe the five weeks flew by so quickly. I thought this years’s WOD’s were great. The first two were challenging to say the least however they were scalable and doable for those who don’t have double unders or chest to bar pull ups. I didn’t get a chance to do 14.3 however a box jump is the quickest way to kill a dead lift WOD. Not all agree obviously, as folks from the box absolutely annihilated it. That’s you Luke Espe. We done. 14.4 was also great, I scaled it as well, however I completed all 200 reps and got a great workout. That is what it is all about. Don’t Rx if it will take an hour to complete it. Scale it so it is challenging and you wind up in the fetal position on the floor, looking for Mommy to give you an ice pop and make it all better. 14.5 was a great way to end the Open. No time cap. You. Had. To. Finish. It. Somebody scheduled burpees for Tuesday’s WOD. That wasn’t right.

Pretty sick that  much hat 209,000 people signed up for the Open this year. (http://games.crossfit.com/article/209585-rise-open) Multiply that by $20.00…and well somebody is happy. Cha Ching! Usual names in the top spots, no shock there. They are robots. Sick, sick robots who don’t stop. Great to see folks from CrossFit BWI and Syndicate excel and I know several people are headed to regionals, which means a lot of us will be going as well to cheer them on. It’s all about the community with CrossFit. It is a team sport and the home team always wins.

So, what did I learn from this year’s Open?

Burpee Bar Jump Overs:

Those are quite possibly worse then TGU’s. That was a huge achilles heel for me and why I didn’t do Rx. Need to work on those big time. So what did I talk about after our experience at The Capital Throwdown? Train like you are going to compete. Do everything to the standard. What this means is any time burps come up, do them over the bar. Might as well since they will come up again I am sure!

Double Unders:

I need to finally get these. Of course I have no idea why I don’t have them yet. I never practice them and always jump right to two to one or three to one anytime they come up. You know how that ends. I am really good and efficient at single unders and can rip off 100 unbroken without issue. Of course that also means I still don’t have double unders. This is the year!

Overhad Squats:

Need to work these more because they are hard….and they suck….a lot. Practice makes perfect.

Make the Reps Count:

Power Snatch doesn’t only mean snatch. it’s a good way saying shoulder to overhead as well. Saw a lot of people using this in the first WOD and I made them all snatches. That means I got less reps. Sometimes it’s not about the name, it’s about finding the best LEGAL way to get the most reps. Same here for step ups vs box jumps. Save the shins and step up on that puppy!

All in all it was a great open. I am happy I did it again this year and I’ll do it again next year!

 

 

 

 

 

 

Level One Certification Weekend

CrossFit

CrossFIt has been a part of my life for almost three years and I am still drinking the Kool-Aid full blast.  Lately I have been in a funk and have not been going to many classes, and not going all out when I did attend class, so it was definitely time for a jump-start. I decided it was time to obtain the $1,000 T-shirt! Level One Trainer Certification. Luckily CrossFit Federal Hill was hosting a seminar so I didn’t have to travel far. Surprisingly it took a few weeks to sell out, which I thought was odd, considering it was the first one in this area. I signed up early and got in the proper mode for studying! Procrastination.

Shortly after I paid the fee I received the Level One training guide. I read through it twice before the class. It is pretty basic and a lot of it is pictures which always helps the reading go faster. I saved it to ibooks which made it easier to read. A lot of the things I already knew, maybe I just didn’t practice. Some of us squat below parallel and some of us don’t. I definitely suggest you read through the guide a few times. 

I got there early Saturday morning and there were already several people there ahead of me. Everyone was still in their car in the parking lot, reading the training guide or just waiting. Anticipation was in the air, as was caffeine, beards, and black sports cars.  The trainers arrived in a minivan and all piled out…and it was game on.

The class was definitely organized. Everyone lined up, and filtered through the sign in table. Within twenty to thirty minutes, everyone was signed in and was seated and ready for class to begin. The trainers were very engaging, from the beginning they were quick to introduce themselves and let everyone know what would happen next. I would encourage any corporate trainers or event organizers to attend a Level One Cert. They trainers made sure to talk to people who were seated on the outside and it was clear it was to keep people seated, and keep anyone from wandering off. Really well done. 

The first day was a mix of one hour lectures and then small group work. Ten people to a trainer. The heaviest thing we lifted was a PVC pipe, however I was wiped out and sore as hell the next day. The trainers were all very passionate about correct form and made sure everyone got some one on one time, pointing out opportunities and ways to get better form and maximize efficiency. The lectures were all very informative and the format followed the training guide. My suggestion is to take notes on what the trainers write on the whiteboard, and what they repeat. If they say it twice, it will be on the test.

The WOD the first day was pretty tough. Thrusters and Burpees, nobody likes either of them, except sick people, and together they are even worse. But hey, we don’t pay the dues to lay up. I went in the third heat which was a mistake. Should have gotten it out of the way. I think was the last to finish, which was totally not what I wanted, but it happens. Definitely a lot of people cheering, which is nice. it is what it is. Move on. Everybody stuck around for a few beers afterwards. I have yet to attend a dry CrossFit event! 

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The second day was similar to the first. Lecture, group work, lecture…etc. The format followed the training guide. Sunday’s WOD was a little better. Med ball cleans, push ups, and sit ups. We covered nutrition and programming in the afternoon. I would have liked more time on the programming aspect of CrossFit. I’ll have to check and see if there is another seminar on that topic.

The test was challenging. Read your notes and read the manual. I would also suggest doing a quick Google search on CrossFit Level One Cert flash cards. There are several sites that offer flash cards. It would have been nice to have thirty minutes before the test to read through everything.

I would definitely suggest the course to anyone who needs a jump-start or is looking to expand their CrossFit knowledge and understanding. I don’t think you will find a better group of trainers. James, Joey, EC, Cameron, Dave, Melody, and Sarah were all very knowledgable, motivated, and engaging. Definitely looking forward to staying in touch with all of them. 

Tips; 

* Read the manual

* Write it down when the trainer repeats it or when they write it on the whiteboard

* Search for flash cards

* Read all of your notes Sunday morning and Sunday during the lunch break!

Trying and finishing last beats not trying every time!

Trying and finishing last beats not trying every time!

Thoughts Going Through the Mind of a CrossFitter

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CrossFitters are goofy. Our gym dues are the equivalent of a car payment and we’ll tell you how Paleo we are while we are pounding our third beer and eyeing up a bottle for a shot. We’ll drop forty bucks on a T-shirt which is only meant to be worn working out, and we’ll rip it off eighteen seconds into a thirty minute AMRAP.

It would be nice to tell you that the only thing we think about during a WOD is being focused on proper form, doing the movements correctly, and listening ever intently to the wonderful tips and coaching provided by our trainers. That would be a lie. This is a list of thoughts that go through my mind, as well as additives from extensive interviews of other CrossFitters. Three actually. While we were having lunch at Five Guys after dropping some serious coin at the dollar over liquor store sale.

The WOD doesn’t look that bad:

They rarely do! That’s the trick. People wouldn’t come to class if the WOD looked ridiculous. Sure, some you know will straight up suck, like three rounds of 500M row, 21 burpees, and 400M run. I don’t know who came up with that one, you are evil. The 20 minute AMRAP of farmers carry, ring rows, GHD sit ups, and wall runs did not look bad. However it was. Damn. Fooled me again.

I am going to smoke this WOD:

Similar to the previous thought. Usually the response when it is what appears to be a short AMRAP. The truth is we come out of the gate like a thundercat and blow the doors off the first round and then wonder why we can’t breathe. Save a little in the tank for the remaining rounds. You can rest when it is over, however you have to get through it all for it to be over.

Get off my rower…or that’s my spot:

We are territorial and most of us are superstitious. We have the shorts that make us run faster, well maybe some people do. All of mine are like running through mashed potatoes in snow shoes. We all have a “spot” in the gym where we are stronger, faster, and perform our absolute best. Stay out of our spot….please.

WTF, What the….?:

Usually the response when the coach puts 800 meter med ball runs in the warm up. No logical reason for those to be included. Can also occur when somebody puts 5 rounds of 50 walking lunges in a WOD. You know who you are. Hang your head low…very low.

What the….?

Didn’t we just do this…?:

We all like to think those in charge of the programming spend hours meticulously going through past WOD’s and thinking up new ways of torturing us, however they are people with other obligations and once in a while we do repeat WOD’s, which aren’t the hero or the named girls. It happens. Get over it. Better have a better score than last time or it’s off to Jazzercise.

I can do this Rx (Prescribed for you non cult followers):

21-15-9 of 225lb. Dead lifts and pull ups and your max dead lift is 230lbs. Probably not a good idea. Go for it! Stud.

Those aren’t real…

Three pood Kettle bells, yes they are and they are awesome! Burpee box jump over pull ups! Yes, they are real and they are not awesome. What did you think I meant?

That is a nice Snatch:

Some people can catch it low and the rest of us rely on the tried and true reverse curl to the forehead followed up with a shoulder press. What? It’s overhead. Thinking about this lift will only make it worse. Lift the barbell, while keeping your back at the same angle, open your hips, while shrugging  and getting bar high enough for you to jump under the bar. How do you jump low? Don’t know. I stick with reverse curls and my max weight hasn’t moved in over a year. That sucks, time for a beer.

Somebody went to Lulu:

Decked out from head to toe, including the headbands. I hear their clothes are great. They don’t make it in my size. Maybe I could buy two and sew them together? I have only heard good things so have at it! They are a great company and have great messaging.

Holy crap, I want those shoes:

I am a shoe whore and proud of it. Currently I have enough shoes to fill a closet however I am eyeing up the Reebok Lifters because obviously they would make me stronger….and as it turns out I got them for Christmas. Time for some more shoes. Maybe a pair of the Nano Speed….yeah, that’s the ticket. Those will help.

What is that smell?…Shoot it’s me.

CrossFit = SWEAT. Lots and lots of sweat. Sweat = Stink. Yep, you stink. All the moisture wicking fabric in the world won’t do a damn thing. I make Under Armour a liar every damn day. It looks like I jumped in a pool with my clothes on. I have a beach towel in my Jeep to sit on during the ride home. I may have to change seat belts….it’s that bad.

Still some dry tank top….

When will this be over…

It will be over when you finish. NO REST! Get going already. You won’t die. Biologically proven you’ll pass out first. You can’t catch your breath so don’t stop. Just keep moving forward.

Doesn’t everybody want a piece of this action? Sounds like fun, right? Tell your friends. The cult always needs new members. It’s like a human ponzi scheme. You can’t leave until you bring forth your replacement!

Have a great weekend!

CrossFitRook

Why Run When You Can Dead Lift?

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Based on the title alone, I am sure you can deduce which of the two I would prefer. I am not a fan of running. It is ok by itself and it’s a great way to get outside when the weather is nice. I actually prefer the assault bike or rowing to running in a WOD. It’s the quickest way to kill a good WOD and I am pretty sure I am not the only one in that camp. I see your faces and hear your groans when the rest of you walk in and see it on the white board! Dead lifts, YES! Squats, YES! 400M run…yuck.

Where am I going with this? CrossFit offers running for those who like to run and dead lifts for people would prefer to pick heavy and then put them back down. Sometimes it’s even in the same WOD which is always fun. Thought you were strong? Not after a 400. You are winded, which makes everything heavier. Weak, weak, weak…..

CrossFit offers variety which is one of the reasons it is so popular. ALL of us have dreaded going to the gym when we were doing the same routine we had done the previous Monday and Wednesday. That is not the case with CrossFit, the WOD”s are always different and there is always something in there to hate. Like burpees, or an 800m med ball run…in the warm up. Evil.

I started CrossFit over two years ago and have enjoyed it. Have i made all of the strides and changes I thought I would when I first started? Absolutely not. I am ok with that. I am not built to be fast or to climb a rope. I am built to pick things up, put them down, push things up and llet them come back down. I should move to the dark side, strength..however the way I see it, I am already pretty good at that stuff and need to work on the other stuff like pull ups, rope climbs, box jumps,..you know, the hard stuff.

My point is to enjoy the things you like about CrossFit, whether they be the Metcons or the strength portion of the WOD’s. We are all good at something and have our favorites. Enjoy those favorites and the wins that come with them like PR’s. Don’t focus on the things which are still challenging, or that you have not yet attained. You will get there! We all can’t be like the pros who are great at everything. Mostly because that is there full time job and the rest of us other full time jobs and families and responsibilities outside of the box.

CrossFit will pay some incredible dividends, however it takes the investment up front, each and every day. Control the things you can, like nutrition, giving 100%, positive mental attitude, and taking rest days. Continue to work on the parts you have not yet gotten, but don’t obsess. That leads down a dark path….not a good place. Don’t allow those things to take away from the positive experience that CrossFit can provide.

I am sure many of you have already read this information, however it’s definitely worth another read:

http://agymlife.com/get-better-at-crossfit/

Have a great week!

Getting Ready for Competition

It seems like there is a CrossFit box on every corner with more scheduled to open. This results in many choices for CrossFitters as each place is a little different. It also seems to result in more “competitions”. It’s a great day. Pay $50 – $100, get a few WOD’s in, compete against your friends, get a T-shirt. ALL SET!!!

Competition is important in advancing your growth both in CrossFit and your personal growth. I am a big advocate of competing with yourself in each WOD and also competing with other members who are of similar physical state or a little better. How else would you get better? Organized competitions are part of the CrossFit Kool-Aid. It doesn’t feel like a cult when we are around a bunch of people who are just like us! There are multiple options so be sure to search the net for any in your area. Kylie and I finished our second competition last week and below are some of my suggestions based on our experiences.

First off, I would to thank the folks who put together the competition, http://www.capitalthrowdown.com. Everything was started on schedule, or early and all of the volunteers were very helpful. It was a perfect example of how a competition should be run.

Research:
Visit the website for the competition. There will be different groups such as Scaled, Rx, and Elite. Look at the requirements for each and see which best suits you. Be honest with yourself and your skill level and pick the right group so that you are challenged. Winning isn’t everything, getting better and doing something you haven’t done before is more important.

Check out the WODs from the last competition. Chances are there will be some similarities. I think it is safe to say you can count on wall balls, some sort of sit up, pull up, rowing, burpees, single unders or double unders and some sort of strength movement like a deadlift or cleans, if you are doing the scaled version.

Train for Competing:

Be ready to be judged! It is not like a regular class where the trainer is watching another 8-12 people. A judge will be assigned to you and will watch every rep! No “good enough”. Either you squatted below parallel or you get the feared “NO REP!”. I got dinged on thrusters so Kylie got to do all of them! Sorry honey.

Watching, judging, judging some more.

Watching, judging, judging some more.

Where am I going with this? Wall balls will be in a WOD for the comp, so make sure any time you do wall balls you squat to full depth, get the ball over the line, and make sure the ball touches the wall. Aim small, miss small. Don’t aim for the line, aim for a crack in the concrete block just above the line and try to hit that crack. You may miss the crack; however, you’ll hit the wall every time. Another one is Ab-mat sit ups. Hands go on your your shoulders, back and head touches the floor, sit up and your elbows have to touch your knees. Hands do not leave your shoulders, otherwise,…NO REP! Do them this way every time.

Be Prepared:

Bands, rollers, lax ball, yoga mat, chalk, Oly shoes, jump rope, and tape. Bring them. Progenex, shaker bottle, coconut water, food, regular water, and beer. Bring them too. Camp chair, towels, Bio Freeze or Ben Gay, TP, and hand sanitizer. Be prepared for a port-a-potty. A tent isn’t necessary but does help if the sun is out. We take one and I recommend it. My point is, you have been doing CrossFit for a while if you are doing a competition so you already have a good idea of what you may need, so bring it. No such thing as over packing.

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EAT!

I screwed up on this part. I don’t like to eat much before I work out so, of course, I didn’t eat much during the day. Our heats went at 8:30am, 11:30am, and 1:00pm. We left our house at 5:45am, met up with everyone, and got on the road about 6:20am. It took an hour to get there. By the time we got there, got unpacked, and set up the tent, it was just about time to go in for the orientation. Next thing you know, it’s 8:30am and I hadn’t eaten much or warmed up, so the first WOD sucked.

My point is make sure you are well fueled. Otherwise you’ll be flat all day and perform poorly. We brought food, I just didn’t eat much of it. I had a couple of Progenex shakes throughout the day however they are not the same as real whole food.

Warm Up:

Going in to a WOD cold leads to bad performance and injury. Use the down time to stretch and roll everything out. The Box had a nice warm up area set up with weights, Airdynes, a rower, kettle bells, etc. Use the stuff that is provided or bring your own. Most of the competitions I have been to also have massage therapy on-site and maybe somebody who uses kinesology tape, so take advantage! It’s free and if you like the service you can spread the word on Social Media.

Cheer Everyone On:

For many people it may be their first competition so cheer them on. Not all of us are elite and it’s still like the first day of school out there. How many people do you know who like to have strangers watch them sweat? Not many probably. Some cheers of encouragement go a long way.

Be Nice to Everyone:

Thank the volunteers. They gave up their day or weekend so you could compete. We are all part of the same cult so introduce yourself to others. Stick around afterwards and have a few cocktails. Ever been to a dry CrossFit event? Nope. Me either. Always a good time afterwards.

SO, what competition are you signing up for?

CrossFit Rook

Playground Etiquette

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Yes. That’s right. I called it a playground. We jokingly refer to the gear as “toys”. We all have our own favorite “spot” on the playground where we are stronger, or gravity is weaker, or it gives us a better look at the clock…or some of the other members. Beware. I’ve had a little too much coffee today and I’m hungry. Those of you who know me, know that is not a good combination.

I think it is time to instill some eitiquette guidelines….actually, no,…straight up rules. You break them. Burpees, followed by more burpees, with a cash out of pistols and TGU’s. Seriously, your Mom doesn’t work there and if she does you are old enough to clean up after yourself. Turd.

CrossFit Rook’s Rules of Conduct:

Show up on time. “On Time” means ten to fifteen minutes early so you can fill you water bottle, tape what needs taped, get your shoes, wraps, bands, chalk, and whatever else you need in order to kick the WOD square in the tail. Class starts at the posted time. That doesn’t mean you waltz in at that time and then do your stuff.

Do the Whole Warm Up:

I am guilty of this, big time. Starting October 1, it is a short term goal to do the whole warm up. Even it if is an 800M Indian Run which in my opinion have no place whatsover in a warm up. Anything more than 400 is too much. It’s a warm up for the workout, not a workout before the workout.

Introduce Yourself:

Say good morning or hello to people whom you do not recognize and introduce yourself. Good rule of thumb is if you don’t know them, they probably don’t know you either. See how that works? In most cases they are fellow torture lovers who usually attend different class times. In other cases they may be a drop in which means they are traveling, staying in a hotel, eating crappy food, and are away from their friends and family. A cheerful greeting and handshake go a long way.

Don’t Complain:

The WOD’s are challenging and generally suck. We don’t pay a sum of money equal to a car payment in order to be instructed on how to complete cable curls and the pec deck. Of course they are hard. Of course they are going to be difficult. That’s the point.

Depending on who does the programming, and what model they are following, there may be some repetitive stuff. Now you’ll get better at it. A good example was earlier this week. We had J.T. which is a hero WOD, and could mean just triceps. Two days later we had close grip bench and wall runs. My shoulders and tris were jello. Now they’ll come back stronger, probably in three to six weeks.

Listen, then ask Questions:

The Coach will go through the WOD, the movements, the rep counts, the whole thing. At least give them the courtesy of being quiet and attentive. Let them go through everything before you ask questions, unless of course, they ask if anyone has questions. That would be a good time to ask.

Give 100% and be Honest:

Don’t scale to get a faster time and don’t short count reps. That’s B freakin’ S. Scale if you really can’t do the movement or the weight, or if you have been hitting it hard and need more of an active rest WOD than a beast maker. Talk to the Coach, they will be able to help you determine what is the right substitute. Short counting reps is the equivalent of taking money out of the collection plate at church. Don’t cheat!

Cheer on your Fellow Twisted CrossFitters:

What is the best way to cool down after a WOD? Cheering for those who are not yet done. Awesome work, you killed it, now go talk the new person or drop in through the rest of their WOD.

Put Away Your Toys:

The primary reason I don’t do the whole warm up? I go to 6:00am class and I spend the first ten minutes or so cleaning up the stuff that was left out from the day before. Bands still hanging from the pull up bars. Bumper plates left against the wall from HSPU. Barbells left on the rack from squatting. Rollers, ab mats, water bottles, weight belts……

Clean up after yourself. Put your stuff away where it belongs when you are done. If something was where it wasn’t supposed to be when you got there, and it’s still there when you are ready to leave, guess what? Put it away. Please. With Progenex on top. And maybe a pair of Hylete shorts on the side. Come on people. Legally, you are adults. Give others a hand in putting their stuff away as well.

Ring the Bell:

We have a bell that hangs from the wall. Ring it when you hit a PR or hit a “first”. Celebrate the win. Good attention is good. Miley Cyrus attention is bad. Really bad. No twerking.

Stretch/Roll/Cool Down:

You just spent 20 – 40 minutes tearing muscle fibers, driving your heart rate through the roof, and all in all, beating the total hell out of your yourself. Take five to ten minutes and cool down. Get a roller and hit the quads and upper back. Grab a band and hit the lats, chest, shoulders, hamstrings and calves. Hips are probably a good idea as well. Water or coconut water works wonders.

Drink the Kool-Aid:

Go all in. Give 100% if you expect to get 100% in return. That does not mean you have to drop $150 on strength shoes or buy out Lululemon before your first class, however it does mean you should become a student of the game. Countless websites offer a veritable cornucopia of free information about CrossFit and everything that goes into it. Spend fifteen to thirty minutes a day reading about CrossFit and all of the fun stuff that goes with it like Trigger Point, Paleo, Zone, Olympic LIfting, etc. and of course, reading CrossFit Rook.

Hit it hard today.

CrossFit Rook

It’s not About Throwing Darts and Hoping

“So Champ what was going through your mind when you were getting ready for tonight’s fight?”

“I just got in the ring and did’t have a plan. I winged it and it worked out. I also focused on every missed opportunity and failure and knew I would lose.”

Seem strange? It should. This interview would never happen. Ever! High level athletes, CEO’s, titans of the universe, successful soccer Moms all share the same mindset. Positive mental attitude. They talk about visualizing success and being in the zone. They see good things happen ahead of time and focus on the positives. There aren’t problems. There are only solvable challenges. We didn’t get all caffeinated and dressed up for a walk in the park.

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Tips to Maximize Your Performance:

Tracking:

I work for a financial services company and we track every possible metric known to man. Many times we experience paralysis through analysis. It’s easy to go overboard; however by minimally tracking your performance for repeated lifts and met-cons you will have a baseline for comparison. Take notes on each WOD, listing both your weakness and your strength. Also take notes on what you think you could have done differently what would have improved your performance. For example, $5.00 bottomless margaritas and hitting the nacho bar the night before may not have been a great idea. Another example might be skimping on the warm up. And no, I don’t know anywhere local who has $5.00 bottomless margaritas.

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Goal Setting:

Keep your goals realistic. A sub three minute Fran is not realistic for a beginner, or for someone who is weak on pull ups and thrusters. Educated goal setting is possible when you keep track of your WOD’s and weights. Pushing for a PR should be a goal for just about every class. Remember that it doesn’t have to be ten or twenty pounds either. Two pounds is still a PR. The little plates are there so use them. Most importantly, talk to the coach. Ask them what they think. They aren’t there because they were bored an needed something to do. Good coaches want to see you succeed.

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Planning your Performance in the WOD:

Don’t wait for class to figure out how you will attack the WOD. Most boxes post the WOD the night before. Read through it and compare it to other WOD’s you have done. Constant variation is the foundation of CrossFit, however a clean is a clean and pull ups are pull ups. Put together a plan. Say it’s Grace. Are you capable of cleaning and jerking 135lbs thirty times unbroken? Probably not. However, are you able to do three sets of ten unbroken, with ten to fifteen seconds of rest between sets? How about five sets of six? Break them up into smaller sets so you do not get burned out. Doing Olympic lifts when you are overly fatigued equals crappy form and injuries. Do it right or drop the weight. Do not sacrifice form for time. Your chiropractor enjoys the business but your Box still collects the dues and you won’t be there to enjoy the class.

Competition:

Find someone who is of equal or slightly higher caliber than yourself and has the same schedule. They are now your workout buddy. It is a good idea to make sure they are ok with it. Stalking is a chargeable crime in several states. It is friendly competition. Don’t spike their pre workout drink or hide their strength shoes. That ain’t right! You will push them and they will push you. In the end you both win. Partner up on strength WOD’s and expect big increases in weights.

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Mental Attitude:

You’ve got the gear and are all warmed up and ready to go. Don’t let the muscle between your ears be the weakest muscle. Too many times people can take a trip to negative town, focusing on how much something will suck or only focusing on the part of the WOD which will be very difficult for them to complete. Try not to talk yourself out of it before you even try. No negative Nancy’s. Visualize yourself being successful on every lift and getting through every met-con.

Post WOD Planning:

Cool down. Stretch. Hydrate. Eat. Try to plan your exit strategy to include these four items. You just beat the hell out of yourself and more than likely will be on your way to work, a meeting, running errands, kid’s games, etc. Ideally we would be able to do all of this stuff, then go home and take a nap. Probably not going to happen, so plan to do these before you leave the box. Come prepared with coconut water and a solid post WOD meal or a protein shake. Mix it up and determine what works the best for you: solid foods, protein shake, regular water, coconut water, etc.

Rest Days and Yoga:

One of the dumbest phrases every uttered by knuckleheads. “Yoga isn’t a workout.” Yes it most certainly is. Definitely do it once or twice a week if your box offers the class. If not, find a place that does and pay for the classes. We spend three to five days a week beating ourselves to a pulp. Yoga works out the kinks, releases tension in the muscles, and gets things back in line so you can beat it up again the following week. It is great to do on your rest days. Make sure you take one to two a week as needed. If you feel like crap you’ll perform poorly. Fact.

The dues are expensive. So is the gear. Embrace the suck by being prepared for the WOD and being ready to go. Post WOD is as important as pre WOD. How you feel has a direct influence on how you perform. Don’t short change yourself and lay off the margaritas.

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