#DIESEL: Rashida at the 2013 Fittest Games – Austin, TX. Photo by Anne Talhelm
A great first week of the 2013 Open.
Great WOD – great energy on Friday and Saturday – lots of great scores. Great.
Team Central sits in 2nd and Team RBG sits in 34th. We need everyone on point and ready to train week in and week out for the next 5 weeks. Remember: We are in this for the long haul ie: Regionals and Games. The Open is only the first stage of 3.
It’s easy to get caught up in “leaderboarding” — that thing you do when you refresh the scoreboard 30 times a day to see where you, your team, everyone else and their teams all line up. Chances are you will be incredulous at some of the scores that show up… Your worries and concerns may or may not have merit. Either way, the best thing to do is: 1) Let go of your ego and 2) Stay focused on the big picture.
Last week, I had some serious heart-to-hearts with several of my athletes. I begged them not to redo the workout. Alas, they did. While I was not initially happy with their decision, I was pleased to see that they did improve and that their scores helped move RBG up in the standings considerably.
My revised stance on “Redos”:
I still disapprove of them.
That being said, I do think that in specific circumstances, they may be beneficial. I believe this to be the case IF:
1) You are an individual athlete who NEEDS (absolutely needs) to redo the workout to ensure your place at Regionals. There are few, if any people that fall into this category.
2) You are a team athlete who screwed the pooch on your workout AND your workout will significantly (significantly) improve your teams score/ranking. This will have to be evaluated on a case-by-case basis and is reserved for very few people at very definite times.
The case against Redos:
1) They’re bullshit.
2) You will not get the opportunity to redo any workouts at Regionals or the Games. Get your mind right and realize that you get one shot to make your mark. Practice like you will play.
3) Training is hard enough as it is. If you plan on doing every workout twice, your weekly training will most likely suffer. We need our athletes to focus on the BIG PICTURE and be ready to train on Monday morning without having to take off any days *OR* take Monday light as a result of having physically smashed their face into a brick wall all weekend trying to squeeze in a few more reps and mind-f**king themselves into a stupor…
REALITY: Yes, if you do a workout twice or even three times you will most likely improve your score. That is the nature of CrossFit workouts. Back to my point: We need to stay focused on Game Day — not the Open. We should not waste any more time on these WODs than we have to. Get back to your training, dammit. Stop worrying about your individual place on the leaderboard and who did better or worse than you. Get out of your own head and let yourself develop over the next 5 weeks.
Skill/Midline (To be included in the Warmup)
1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
1) 7X1: 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps
9 C2B Pull-ups