Thursday, March 24

As we prep for the final Open workout we can begin to think and make our plans for the 2017 season. Nothing needs to be decided now, or soon -- You are free to take what time off you feel you need, and you are ALL always free to simply follow this blog and the extra work for fun if you like.  Below is mostly written for people who have aspirations to make the CrossFit Games Regionals or beyond - which means they have a specific training off-season, macro and micro cycles, etc. If that is not you, enjoy your rest day today and relax as needed (the bottom links are still worthwhile IMO). 

Today's reading and homework is meant to give you a better idea and mental approach to the first cycle of the off-season. Hopefully you all are looking forward to this, I know I am to program it, and work intensely to 'fix' you all - I am also already looking forward to whenever my off-season begins because my list of things to implement is massive, and you all get to have the fun earlier than I do.  I have worked (and will continue to work) hard to explain the WHY, to help create educated athletes that own their own training, and prepare you for your upcoming journey.  Your involvement and approach to this will determine your success. If you require hand-holding, skip out on the homework's I assign to help you mentally, don't work to educate yourself on new exercises, seek help from professionals, etc. your success will be limited.  As always - effort wins - but don't mistake this with "But I come to the gym everyday you say to and do the extra work" -- It is so much more than that to be great. 

There are a few things that I will ask athletes who want to continue in a competitive element moving forward to do. *Write these down*

1. Evaluate your performance in each Open workout, frustrations throughout the Open and what you feel limited you from finishing in the Top 100 or Top 50.

2. Set 2 goals for next year: a) A placing, a workout placing, a team placing, etc. - b) One movement that hindered you, or that you want to make a noticeable change before next years Open.

3. Make a list of your most common hurt body part(s). It is not normal, or okay to always have back issues, or shoulder issues/pain. 

4. Make a list of movements that consistently give you physical struggles.

5. Make a list of movements that consistently give you mental struggles. 


The number 1 most important thing leading into the off-season is knowing your purpose, and guiding everything you do to your purpose. Strength is one of, if not the most important component of the off-season, but it is not JUST raw strength that we need to build. It is also positional strength, this requires an increased focus on HOW you do something, not just doing it. Some of this will be programmed in, some of this will be on YOU to know what you need to get better at.  Strength takes time, that is why we need to focus it so much now -- intensity, cardio, endurance, etc. comes more quickly (and will still be something we hit everyday).  Due to the fact that we will be hammering Strength and positional strength, the volume needs to drop drastically from the conditioning work we do between December-March. This will do the following:
- Provide our body and CNS time to recover and build muscle.
- Provide you the opportunity to go as hard/heavy as you can on one or two pieces for the day, with nothing lingering (no excuses) to slow you down. 
- Allow you to focus on 2 or 3 things to make a noticeable change on, rather than 75 things to get marginally better at. 

Understanding that removing the distracting obstacles of competition, and all of the components it entails will provide you the opportunity to focus on the fundamentals you desperately need to improve on. If you think that you need 5 workouts a day, competition workouts, and 'harder, harder, harder' then you don't understand the sport yet, and that's perfectly fine, it's why you have a coach and a great gym that has a proven system for getting you there.  

My favorite coach, programmer, mentor in CrossFit is Ben Bergeron. I had him for my L1 and went to his seminar in Vegas, his knowledge and ability to work with athletes is second to none.  One of my favorite parts of his online "general" programming is that he offers a group called "Open Athletes" - which is basically anyone who wants to maximize their performance solely for the Open each year, in hopes of making it further. Take some time to look through what it entails at the beginning of last off-season: http://competitorstraining.com/2015/04/  -- It is THE simplest training you will find. It is that way for a reason, so that you can focus all of your energy, all of your intensity into ONE thing (just like the Open) and giving that one thing a true shot at getting better.  I feel as though many of you are getting caught up in the "Magic Pill" dilemma, where you feel like you're missing some piece, or not doing enough to get "ahead."  In almost every sport, and in almost every life situation, the most common answer to fix this is to go back, and shift the focus entirely to improving on the fundamentals. 

Basketball coaches don't cut kids for not being able to do a 360 through the legs dunk...they cut kids for not being able to shoot free throws, or for turning the ball over. Give me a point guard who can go left and never turns the ball over any day over the kid who chucks up 3/12 from 3-point line, scores 20 and turns the ball over 8 times (I know some of you won't get that). 

I feel like if I programmed for you all some of the days Ben programs I would get a lot of "That's it?" and I find that to be a fundamental problem within our developmental athletes. Anytime something is not enough for you, then you lacked the proper focus, intensity and purpose for that day. 

Let your bodies heal up over the week following the Open, do your homework (listed above), along with reading these:
Convo 1
Convo 2
Watch/listen to these: 
Julian Pineau 1
Julian Pineau 2

I will not take conversations, discussions or meetings with anyone who has not done their homework in their entirety. If you are willing to spend 2-3 hours at the gym each day, you need to take the time to read and listen, learn, goal set, and come into 2017 with the right mindset. I have sacrificed a lot of my time, energy and effort this entire past year, and I will continue to do so provided that I get met half way with all of this -- I appreciate everyone's hard work, dedication and time spent in the gym, but realize that being competitive is more than just coming in and logging some workouts. 

Or, as Doug Chapman says: 

" Think about it. Do you REALLY want to go to that level? You can be really fit and healthy without training for the games. It is a lot of fun to workout and do the open and test your fitness. Local comps are fun and great social events. You don’t have to kill yourself to train for the games to get a lot of benefit from that. Doing fitness as a job is different than doing it for recreation and good health. Why don’t you really think about it and get back to me. "


I am very much looking forward to having everyone back into regular classes, enjoying the social atmosphere and having fun again! Meet some of the new people, engage them and help them -- I'm sure when you first started some of the "Beasts" seemed intimidating, it is always so nice to see that they are just great people who are willing to help.  Remember before this season Jade, EVE, Jen K., ARaph, ACon, etc. weren't a major part of competition group - now they are a more closely knit part of our family.  You never know who might join us, and you never know the friendships you might build from just inviting someone to work with you. Be open to anything, talk with me about your decisions and let me know if/when you're ready to sit down and discuss.  I will schedule meetings once the Open is over, provided my requirements are met!