Week 3: Good | Better | Best

18.3: with a 14 minute time cap:
2 rounds
100 double unders
20 overhead squats (80#)
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatches (35#)
100 double unders
12 bar muscle ups

(second attempt on 3/12: debrief below)

Good

  • Approached with less nerves than the first time, which helped muscles to relax in first and second set of double unders
  • Knew first attempt’s time benchmarks, and paced ring muscle ups appropriately in quantity and speed to manage both shoulder fatigue and pace
  • Stuck to one method of dumbbell snatches (except for when taking short break) – helped control breathing going into 4th set of double unders
  • Didn’t count my own double-unders, left the job to the judge… tried to zone out as much as possible and go into “auto pilot” with these, even when tripping in rounds 1-3.
  • Did not take 30 seconds to put on hand grips for bar muscle ups.
  • Placed plates directly under rings and bar to decrease jump height for muscle up attempts
  • Worked until the very last second of the workout with a strong finish
  • Improved overall score by 47 reps — got into 43 double unders in round 2

Better:

  • Utilize proper and practiced technique on bar muscle ups for efficiency: push down on bar with straight arms as toes come forward for the kip.  DEEP “chest to bar” + turnover did not maximize efficiency and increased grip and tricep fatigue.  Also landed on my upper abdomen on a few reps, which affected good breathing…. and then made me feel like I was going to puke or have my heart pop out of my abdomen afterwards for 5 minutes straight!…
  • Utilize the kipping rip dip more effectively.  A few muscle up reps landed in a “dead” hang at the bottom of the dip, which caused extra tension, again, in triceps and shoulders… no looking like a dead fish–look like a gymnast!!!

Best

  • Improve SINGLE jump roping technique in order to…
  • Improve high volume double-unders at any time
  • Improve double-under movement pattern to focus on relaxing shoulders and using wrists to rotate rope, rather than forearms
  • Continuously mobilize ankles and calves (which get the least amount of mobilization currently, especially in the winter!)
  • COMMIT to strengthening high-skill gymnastics skills in accessory work sessions throughout the week (3hrs/week * 52 weeks = 156 extra hours of practice for maximum achievement output) – need to re-prioritize this!

It’s Open Season!: What’s different this year..

No, I don’t hunt.  The CrossFit Open is summed up with this infographic:

IMG_5770.PNG

Basically the reason why I “do” CrossFit all year long is for the sole purpose of competing in the 5-week “Open” competition season.

It wasn’t always like this; I used to just do the Open for fun, and for the mere fact that everyone else in my box did it too; it was just a norm.  After the first year, I got a feel for my competitive side again, and I started to take it more seriously… almost TOO seriously.  I placed lots of pressure on myself–really confident about what I was good at, really scared of what I wasn’t… and it was a pretty immature mindset towards CrossFit as a sport.

Though I’m not veteran, I’d have to say this year is much different than others.  I’ve evolved both physically, and simultaneously, I’ve invested lots of time and practice in also developing my mental and emotional intelligence regarding training and competition.

I know where I stand in terms of my strengths and weaknesses; I’m far from the “outcome” goal I’d love to achieve one day a few years from now… however, I’ve never felt more prepared.  So like… if I were thrown into the Hunger Games tomorrow, would I win?  Eh… but at least I’d be more fit than ever to do the damn best I can to make sure I thrive for as long as my body and mind allow me to!

Here are a few highlights of what’s different for me going in to the Open this year:

  • General Physical Preparedness is… mostly prepared!
  • Nutrition has been dialed in with over 90% compliance for months now
  • Not “afraid” of certain movements or lifts
  • Not “cautious” to “overeat” (eating so much that it’s literally a job! #payher)
  • More positive, self-affirmations – yes, sometimes even OUT LOUD (when no one’s around)
  • Reading a lot of mindset/ achievement literature lately
  • Sleep has been a consistent 8 hours 90+% of the time and my body is noticing its effect (lower body fat retention, better recovery, sharper mind & focus)
  • I’m actually excited and not as nervous (I say this now, and tomorrow the butterflies will be sure to show up) for an Open season and all its got to challenge me with
  • I won’t be having a beer after my workout — too many other nutrient-dense calories I’ll have to have
  • I will likely be re-doing the workouts on Mondays. *cue the positive self-affirmations*
  • This year’s placing will tell me a lot about the next 1-2 years

Hopping off now because I’m so wired and need to disconnect, chill out and sleep goood.  After eating some more, though.

Keep you all posted…