I didn’t realize today how many more stressors have impacted me within the past two weeks since the start of the CrossFit Open. especially since I’ve taken many measures in my life to reduce stressors and practice good self-care and recovery…
but I’m human.
and I’m not invincible.
Today I’m going to start a practice that helps me evaluate my key performances as an attempt to do so–void of emotion.
It’s going to be difficult, but it’ll help me.
I’ve always been a person naturally driven by emotion, but I’m learning more and more that there are times where this is applicable (e.g., working with people, showing compassion/empathy, growing relationships, pursuing a passion) and times where I need to remove myself from these emotions (e.g., evaluating a performance, analyzing data, making major decisions).
The method is called “Good, Better, Best” – I read about this practice in the book called The Champion’s Mind: How Great Athletes Think, Train and Thrive. It’s an objective way to debrief your work: “1) What did I do that was good? 2) What can I do better? 3) How can I change so I can perform at my best?” It’s not a new-age practice–we’ve probably done this many times in our lives. My challenge is keeping it objective.
With that, here’s a personal debrief of my most recent Open workout: 18.2 & 18.2a (second attempt, after self-reflection and analysis of first performance)
18.2: On a 12 minute clock, For time:
1-10 of each movement:
Dumbbell Squats (35# each hand)
- Saved time on transitions by not hesitating to pick up dumbbells after each round of burpees
- Paced the beginning of the workout better; did not start too fast & burn out in round 7
- Took RISK to reach “red line” level, despite the pain building up
- Improved overall time by 35 seconds
- Improve “snappiness” of burpees off the ground for efficiency
- Improve burpee jump when tired–make every rep the same–no questionable reps
- Continue to surround self with positive energy and people–start with self.
- FINISH every rep of every workout strong, and not sloppy. This could be the difference in several seconds. This needs to change in training.
18.2a: In remainder of 12 minutes, find 1 rep max clean
- Utilized squat clean from the start, rather than switching mid-way through attempts (from power to squat)
- Executed 90% of 1 rep max after sprint workout WITHOUT dead stopping at the bottom of the squat
- Be more conservative with lift jumps in the future, over 90%
- Be prepared to ADAPT to the failed lifts and continue to attempt, at more conservative jumps
- FINISH hip extension in clean, and get out of the bottom of the squat quickly on every clean; utilize “bounce” if needed
- Come up with a game plan that is a back up to the game plan when things don’t go according to planned
- Place focus on building squat strength in the off-season
- Choose 1 technical aspect of the lift to focus on in each training session–overloading focal points may rush the process and prolong technical improvements
Looking forward to 18.3 and hoping for some gymnastics for us featherweight athletes! You can expect a post regarding my good-better-best from this next one too.
How’d you do?