Defined by Coach Greg Glassman as doing the uncommon uncommonly well. As you have seen in class this past month, we have designed the warm ups to hit the basics, and again, and again. You can find that trend to continue in 2018.
When warming up try to slow down a little and control the body, the position, listen to your body. If the warm up is a 500m row – this is not PR time; this is time to concentrate on technique and make sure your body is doing what you want it to. For example, I row at a 2:30 – 2:45 pace if I am warming up. And just recently figured out my feet placement was too high.
Squats, push ups, sit ups, ring rows, barbell warm up – this is the unsexy part of CrossFit. The detailed positions, fixing positions – this is the time to do it. It’s not practice makes perfect but perfect practice makes progression. Slowing down and really getting into it will translate into everything else you do. You want to make your workouts more intense? Remember FORM + CONSISTENCY = INTENSITY.
January-February-March programming is going to be based this Open in mind. There will be three elements of the programming: Strength, Olympic Lifts, and Stamina. Throughout the year there is a time and place to build each element. During the Open season strength takes the back burner for stamina. Open prep the breakdown will look like this: Strength is will be 20%, Olympic Lifts at 30%, and Stamina 50%.
This time of year is pretty fun for all of us. Trying to predict what movements are coming or what Open WOD will be repeated or what is going to be the new movements. Then on those Thursday evenings we all get our minds blown away. It’s like being new to CrossFit all over again!!
One of the awesome things you can do while preparing for class is come up with an expectation for yourself. For example, you look at the WOD and it’s 3 Rounds for Time of 30 Box Jumps and 30 Double Unders. You have been really getting a handle on those DUs lately. A good thing is to tell yourself that you aren’t counting your DUs unless you do 15 unbroken. Giving yourself a little higher of a standard will not only add intensity to your workout but also help you achieve little milestones within your workouts. For the past 4 or 5 months, I have put myself on the 30 unbroken DU spectrum. Has it whipped me in the butt a few times? YEP! Has it added time to my finish here and there? YEP! But neither of those elements is important – what’s important is getting to the point where repping out a high number of unbroken double unders doesn’t tax me so much that I have to take a long rest before moving on to the next element.
Setting up an expectation will develop a mindset of accomplishing more work before you rest, hitting little goals during the workout, trying something new…but (and here’s the rub) it won’t work unless you stick to the expectation or set one that’s too high. No matter your set up it’s best to talk to your coach about your plan and see what they think.
Here’s to 2018! And see you at the box!