Bad WOD?

There are days that we walk into the box, look at the board, and automatically know that we are in for a rough day.  We think positively, we try our best to do every move correctly, and set a new PR, but no luck.  We still don’t do as well as we think we should have.  Especially now that the Open is going on, a lot of rough WODs have been sent in our direction (and a couple more are on the way!).  Out of the three we’ve had, you possibly feel like you could have done better and gotten more reps.  If that’s the case,  how do you plan on coming back stronger for the next WOD?  How do you shake off a bad day?  Post your tips in the comments section!

In the meantime, here are a few pointers from Katie Hogan:

-Stop looking at the leaderboard

If you can’t help but check and re-check where you are ranked in the world or the region then you need to stop.  Now.  Seriously, close the other window with the Crossfit Games website on it.  Move on.

Mulling over the standings won’t change them and it is driving you insane. The best you can do is to focus on the remaining weeks and the easiest way to do that is to stop focusing on the past.  No more calculating what place you need to come in on Week 3 in order to move you back up where you want to be in the rankings.  If it is preoccupying your mind then you are not able to concentrate on what is important which is your current training…and your happiness. 

-Focus on your week of training

Remember: we train THROUGH the Open, not around it.  Have you been keeping up on your extra skillwork?  Strength training?  Track days?  Or did you push these aside in order to make 5 separate attempts at the Open WOD? Make this the week where you re-prioritize your training and schedule so tough workouts and lots of extras throughout the week.  You’ll be putting your energy into improving yourself and not beating yourself up for a less than optimal performance in the Open.

-Create a strategy for WOD 3

This can be done once you see the workout posted on Wednesday and you get a chance to discuss and practice a bit with your teammates and coaches. However, you can also do this right now, without even knowing what the workout is.  Make your game plan by deciding how you want to feel during and after the workout.  Do you want to push to a limit you have been avoiding in previous weeks?  Do you want to pace yourself better than you have been and feel a surge at the end?  What makes a workout FUN for you regardless of what exercises or time domains in entails?  I remember last year I was feeling a lot of pressure during the fifth week and doing the long 20min AMRAP a second time was daunting.  So on the day I re-did the workout I decided to wear one of my favorite t-shirts from Japan that always makes me smile.  It says “Happy go lucky. Myself. Take your time.  My own course.”  Obviously the real message they were going for was lost in translation, which makes the shirt that much more hilarious to me.  Anyway, it reminded me to have fun and enjoy the experience of it all.

-Make goals for the remainder of the Open

Don’t be a victim and get active in deciding what you want to accomplish in the next 3 weeks.  Be realistic, specific, and positive when you set your goals. No “I don’t want to suck so bad” – that’s not going to work for a goal.  This way you are a part of the journey and taking control of how you want things to go. Look at where you’re at, not just from the perspective of the Games site rankings, but from your coaches and teammates and your own psyche.  How are you doing?  How could you be doing better? 

-Find the fun again

What did we say on week 1??  That this was supposed to be fun!  If you can’t have fun with 7min of Burpees and 10min of Snatches, then you can’t call yourself a crossfitter!  (oh my gosh, please no more snatch jokes, I’ve heard them all thanks to last week)  You are a part of something much bigger than yourself or your gym or your region.  Who knows what the Crossfit Games will look like 3, 5, or 10 years from now.  Make it a memorable experience for yourself, not just because of what your scores were, but because of the moments in the gym when PRs were hit or athletes gave their all.  Remember why you’re participating in the Open and why you crossfit. 

Don’t forget to click on the comments section to find out Tuesday’s WOD!

Monday’s Skill

Front squat 5 – 5 – 3 – 3 – 3

Workout of the Day (WOD)

’10 Minute Capacity Test’

4 minutes of max calories on rower
1 minute rest
3 minutes of max pull-ups
1 minute rest
2 minutes of max back squats (bodyweight for men/75% bodyweight for women)
1 minute rest
1 minute of max shoulder to overhead (135# for men/95# for women)

Beginner’s Skill

Back Squat

5 – 5 – 3 – 3 – 3

Workout of the Day (WOD):

14 minute AMRAP of:
7 goblet squats
5 pull-ups
7 burpees

Post times to comments

12.3 Open WOD - box jumps!

Mateo with an excellent push press during 12.3 Open WOD.

Toes to bar for the Open 12.3 WOD!


3 responses to “Bad WOD?

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