A recent post on the site of the month (insult maybe, site of the year? potentially ground breaking site?) The Outlaw Way mentioned something that, paraphrased is as follows:
If you alter your training for local competitions and you intend to win the games, you have messed up your priorities.
Boom. Let the knowledge settle a little. Yes this seems easy to agree with, but how many actually do it? I know that I have been at fault for this a few times where Im hoping to peak at a competition instead of just training and having it be a training day. The worst is when you let it get in the way of your deeper programming. Awesome, you have a great new strength program you want to try.. but.. you stop to work on your engine for (Insert Local Competition Here) and all the progress goes to shit. Dont let it. Establish your goals based on priority if you want.
1. Win the CrossFit Games. when? when i am ready
2. do whatever training it takes to do to win the crossfit games. when? all the time
3. Stay healthy, continue to make progress
4. Do well in all other competitions
Those are my goals. So that means my planning for an indefinite time until i am ready. Does that mean i am not going to enter until I feel i am ready? No. But it does mean that i wont focus my peaking too early if it messes up my long term planning. Case and point is the open. I didnt do as well as i liked in the Open last year but come end of summer when i continued to get better by focusing on getting better, not on the open, i ended up doing pretty well at Summer Crush.
Maybe your goal is to be top 60 at the open. This is a very respectable goal and will take a lot of hard work to achieve this if you werent in the top 60 last year. So plan for it. make it goal #1. You will see that you get better really quick. When this goal is achieved, maybe your goals will become more long term. Just stick with the plan.
discussion: does crossfit.com have a plan?
Monday Training:
Warm Up
3 x 10 KB squats with 2x32kg KB
2 x 30m Lunge forward/backward with 2x32kg KB
2 x 30m Craw forward/backward with 2x32kg KB
Complex:
10 Swings
10 Figure 8s F-B
10 Figure 8s B-F
10 Goblet Squats
10 Swings
10 Halos
10 Halos other way
10 Right Hand Swings
10 Left Hand Swings
32kg KB
had to set it down and use a 24kg for the halos
Fixing Shit:
4rnds
50 Step Ups w/2x40kg KB
2min Hold in Rack w/2x40kg KB
I got 3 rounds before it was time to move on.
Finisher:
10x100m Row
1 min rest
Kept all below 20seconds and about half below 19 seconds. Tried to get to a 1:28 pace as quick as i could and hold it. Damper in the high 4s
Overused phrase: learn and play new sports. this is my favorite sport
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