Tips to Crush the Open…

Jingle 6Today is the day a lot of us CrossFitters have been waiting months for.

18.1.  The announcement.  What will it be?

I’m not here to predict (we’ll all find out soon enough).

I’m here to offer up tips and advice so you can “crush” the Open.  We all have different goals for the Open and different ways we’ll crush it.  Some of us it’s doing all the workouts RX (or as prescribed).  Some of us want to beat our score/rank from last year.  Most of us want to test our fitness against others.  Most of us want to do our best.  So read below for tips to achieve your best:

  1. DON’T CHANGE ONE THING!  Keep your workout routine the same and approach this WOD the same.  Eat the same way.  Sleep the same way.  Workout the same way.  It’s just another workout.
  2. DON’T IGNORE THE MENTAL GAME.  Understand what you can control and what you can’t.  You can’t control others.  You can’t control what the WOD will be.  You can control how you perform.  Don’t psych yourself out over this.
  3. BE IN IT FOR THE LONG HAUL.  This is a 5 week competition in essence.  5 workouts you need to do your best on.  That being said, there will be one or two workouts that will play to your strengths.  Maximize these.  There will be one or two workouts that won’t.  Minimize the hurt potential on these.  Go into each WOD thinking you will crush it.
  4. WAIT TILL AFTER WEEK 5 TO CELEBRATE.  Have a beer after week 5, not week 1, 2, etc.  Don’t waste a day or two of training because you’re hungover or ate junk food.  Respect the process.
  5. SLOW AND STEADY WILL WIN THE RACE.  Don’t be so hyped up with the hype that you go all out in the first 2 minutes of the workout and then have nothing left.  Be conservative.  Your score will reflect your patience.
  6. HAVE FUN!  Most of you will do this on Friday Night during Friday Night Lights with the community that drew you to CrossFit in the first place and the reason you keep beating up your body day-in and day-out.  Enjoy the party.  The atmosphere.  The camaraderie.  The magic that happens once a year.

I keep telling myself to breathe and relax because I REALLY want to beat my ranking from last year.  I’m trying to sleep enough.  Eat enough.  And not do anything stupid.

Believe in yourself.  Because in the end that’s all that matters.

Things I Wish I Would Have Known Before I Started CrossFit…

orig_3365eda27d54b0198fd2b4f1d6a66b90a970ac6b1)  Olympic Weightlifting.  Most boxes do a poor job in teaching their members Olympic Weightlifting.  It wasn’t until I took the Olympic Weightlifting Level 1 Certification that I realized how ignorant I was.  Find a reputable coach and learn from the best in your area.

2)  You REALLY do need shoulder strength to kip and to prevent injuries.  I wish someone would have warned me how horrible kipping is for your shoulders and arms.  I wish my coaches would have prevented me from doing kipping pull ups until I could do strict pull ups.  I wish someone would have warned me doing 100 pull ups and negatives were a bad idea the second month of CrossFit.  Finally, after 2 years, I feel strong enough.

3)  CrossFit will trump many other things in your life if it becomes your passion.  I live for CrossFit.  I put CrossFit above many other important things in my life (like sleep for example) because it is an addiction.  A healthy one, but one I recognize nonetheless lest it turn unhealthy.  A fine line to walk!

4)  You’re devoted to your box because of the people, not the workouts.  Some of my closest friends I met at my box and I get to see everyday.  I’ve thought of going elsewhere to other boxes, but at the end of the day it’s the friendships that keep you going!

5)  Rest days are harder than work days.  I live for the box and when I’m on a rest day, it takes all of my might to resist going (especially if the workout is one want to do).  Stick to the plan.  It works.

6)  Eating right is a daily struggle.  Since I have kids having junk food lying around is a given.  Will power takes on new meaning when you’re eating for performance.  Again, stick to the plan, the diet, the nutrition.  It works.  When you deviate, you’ll pay in unwanted weight gain and in stomach cramps!

7)  Ripping is a part of CrossFit that never goes away.  You can shave your callouses all you want, you’ll still rip on workouts such as Murph or Angie.  Do your utmost to prevent it but it’s as much a part of CrossFit as PR’s.

8)  Muscle soreness is perpetual.  It never goes away.  Neither does having something tweaked.  It’s a part of CrossFit I think that drives many to quit after 6 months.  You either accept it or you don’t.

9)  Your body will change.  And drastically.  I never thought I’d have “the CrossFit look” but one look at me and you’ll know.  And I keep getting stronger and leaner and bigger.  If you push yourself, this is inevitable.

10)  Your self-confidence in yourself will grow and you will bloom when you never, ever thought you would.  I can do things most women can’t physically.  I work hard.  I train hard.  And my mind has worked just as hard and harder.  I have grown as a person not just as an athlete.  You will discover that anything in life truly is possible.  You will find your life’s passion.  You will succeed at anything you do.  That’s a promise.  That’s CrossFit.