The 2014 CrossFit Open has come to an end. We had so much fun in our Friday Night Lights when our competitors came out to perform, judge, and cheer on the Open WODs. I’m so very proud of all of our competitors for putting themselves out there and posting their scores for the world to see. Most of you, even if you didn’t officially participate can see how you fared amongst the best in the region as well as the world. Did you perform as you expected or hoped? What were your greatest weaknesses? What demons did you encounter?
For those of you who are looking toward the 2015 Open, what are your goals? Do you want to place in the top 50th percentile, top 100 men, or qualify for Regionals? It’s one thing to just participate in the Open and “see how it goes,” but another thing entirely to declare “I want to qualify for Regions next year.” A declaration of that kind takes cajones. It holds you accountable. Your whiteboard expands now beyond that of the gym and into the gyms of all the other regional athletes who share the same goal. Your benchmark isn’t just your 1RM deadlift or Fran anymore. It’s now also where you place in regional level competitions such as Legendary Competitor. Look at the Leaderboard. Pick an athlete who placed where you’d like to place. Click on their name and see what their stats are. Are your lifts close to theirs? What about your benchmark WODs?
This week will serve to taper down and reset your bodies. Tend to any nagging mobility issues or tightnesses. If there is an area that is over-trained, rest a little. For those of you with specific goals for next year, speak up now. Put it out there on comments. Include what weaknesses you discovered this year. When evaluating your fitness level as a CrossFit athlete, don’t allow excuses to creep in or focus on how life threw curveballs at you. Look at the facts: I’m good at A. I suck at B. I hate working on C, but it will significantly make me a better athlete.
I’ll go first: I love heavy lifts. I suck at light weights at high reps (that “burn”). I need to work pull ups and muscle ups, and be able to do them in high volume when I’m tired. I hate aerobic work (run 5k, row 2k) but it will help me recover during an anaerobic workout better and significantly make me a better athlete. Unless we end up giving Cade a sibling, my goal is to be on a qualifying team in the 2015 Open and place at least in the top 80 women of the SoCal region next year.
Press 3×5 or Wendler
7 Muscle Ups
100 Double Unders
7 Muscle Ups
15 Pull Ups
60 Double Unders
15 Ring Dips