The CrossFit Open is only a few weeks away. Time to get signed up and work on those weak spots, (goats). I am the eternal “goat herder” with so many weak spots. You can prep yourself a little better with a few suggestions below. Get signed up and get ready to “test your fitness” against probably some 300,000 other CrossFitters. You will be in good company.
I have been remiss on getting a post out each week. I have little energy and lots of time on my hands. I am down to only 1 doctor appointment per week and Feb 29 is my last one. I also get a bone marrow biopsy that day also, lucky me. I am getting a little stronger each day but it’s a slow process and trying to get my nutrition back to normal has been a struggle. I am starting to walk daily and even that takes a lot out of me. I didn’t realize how weak I was going to be going through this. Lost about 20 pounds in the process too. I hope to be there for you first Open workout but we will see how it goes.
IT’S 2024 AND YOU KNOW WHAT THAT MEANS: A NEW CROSSFIT® GAMES SEASON!
As the CrossFit Games Open 2024 approaches, athletes worldwide are gearing up for one of the most iconic CrossFit® events of the year. Whether you’re a seasoned competitor or a newcomer, preparing effectively is key to success. Let’s dive into essential tips to help you deliver your best performance yet, drawing lessons from the 2023 Open and simple planning.
1.ANALYZE YOUR 2023 PERFORMANCE
Start by revisiting your CrossFit Games Open 2023 results. What were your strengths and weaknesses? Understanding your past performance is crucial in setting realistic goals and focusing your training effectively for the 2024 Open. If you already did this analysis, go back to it identify the key points that came from it.
2.REFLECT ON YOUR TRAINING PROGRESS
Take a moment to then reflect on your training since the last Open. Acknowledge the areas where you’ve improved and identify aspects that still need work. This reflection will guide your training strategy moving forward and allow you to set reasonable expectations. There is still time to practice your weaknesses before the Open but you can’t pommel yourself.
3.FOCUS ON DAILY IMPROVEMENTS
Some of the most confidence shaking times in our process is the time before a competition. Remember, the journey to the 2024 Open is a marathon, not a sprint. Keep your focus on daily incremental improvements. Setting goals in each session whether it’s going unbroken sets of a movement in a metcon or having dedicated technical lifting sessions, improvent can still happen but you must set goals.
4.RECOVERY IS AS IMPORTANT AS TRAINING
Recovery is the reason you become better. Good training means you’ve triggered a stress, your body then recovers and you create adaptation. The key is the rest/recovery. Anxiety form an upcoming competition can easily lead us to do more (like cramming for an exam you’re really nervous about). If you don’t prioritize recovery at this time, you may be disappointed after the competition and not even realize that it’s because you didn’t rest! If doing nothing stresses you out more, check out this article we wrote to help you understand more about active recovery and it’s benefits.
5.DEFINE WHAT SUCCESS LOOKS LIKE FOR YOU : SET YOUR GOALS
Success in CrossFit is personal. Set your own goals for the 2024 Open. If you analyzed your previous performances right and reflected on what you’ve worked on and improved, you’re well equipped to set goals that are achievable and not overly ambitious. You need two types of goals: end goal and specific goals. The end goal can look like achieving top 25% to make it to QF or trying to break into the top 40 of your region. Specific goals are specific to each individual workout, example: hitting a round every 2 minutes, etc.
6.PLAN YOUR WORKOUT SCHEDULE
Strategize your workout schedule. Decide when you’ll tackle each Open workout. This is a really small tip but hugely beneficial. When you have something in your schedule, you will be able to set everything in line to be at your best.
7.CAREFULLY SELECT YOUR JUDGE(S)
Having someone to help you through the Open process is a game changer. You need someone you’re comfortable with and that you trust to keep the standards while being a comforting presence. Don;t forget that if you are looking to compete in the QFs and on, you’ll need a team to help you setup your equipment, camera and timer.
8.PRACTICE MAKES PERFECT
If you’re uncertain about a workout, don’t hesitate to practice it beforehand. Familiarity with the movements and strategy can significantly boost your confidence and performance. It can also save you time and reduce soreness that can impede your redo, if you chose to redo it.
9.ALLOCATE TIME FOR REDOS
Sometimes, a redo is necessary. Budget time in your schedule for a second attempt, if needed. This allows you to learn from your first attempt and approach the redo with a better strategy. In addition, you should be asking yourself the question: Is my result a strategy flaw or a fitness flaw? The former can be redone, the ladder will be part of your plan to improve for next year.
10.KNOW THE RULES
The CrossFit Games Open if a sport and as such there are rules to respect in order to play fair. Read the rulebook and all the workout details, movement standards, set up requirements and submission deadlines. If you don;t, you run the risk of working an entire year towards a goal only to have it disappear because of a technicality. Don’t do that to yourself.
BONUS: REMEMBER TO HAVE FUN
The 10 tips are simple and easy to apply. Remember that although we all want to improve and be at our best, in the end, we are doing this because we enjoy CrossFit® and competition. The Open is a celebration of not only the work we’ve done but the work all of our peers, friends and communities have worked on. Be proud of your accomplishments and of others.
Have an excellent Open season,
Sincerely, Coach Michele
Have a great week and hope to see you soon.
3,2,1 GO!!
Dean