13 Thoughts on the 2013 Open

This year was the first time I participated in the Open. Last year I had just started CrossFit a couple weeks prior and had no idea what this "Open" thing was. All I know, is that when I saw the WOD was 7 minutes of burpees...I decided to take a rest day!

This year it was my goal of completing the Open Rx and making one of the teams that goes to Regionals. I can proudly say that I accomplished both goals and will be representing CrossFit 7 Mile on the 7 Milers team in Guayaquil, Ecuador!

Below is a list of 13 things (of the many) that I learned during the Open:

1. Know which workouts to test out and which to do only once (hint...wall balls)
2. Tape up hands or wear gloves for WODS with lots of snatches
3. Never underestimate the power of yourself
4. Never underestimate the power of the community around you
5. Wall balls suck.
6. Don't judge your significant other...under any circumstances! Its just better that way!
7. Try new things - no matter what, stop making excuses
8. Step ups are faster than box jumps if you can't do the rebound jump (who knew???)
9. Multiple Fran's could possibly be the worst thing ever...I only know from watching, not experience
10. Telling yourself "I can do this...I am going to dominate this workout" can make all the difference in the world
11. Don't try to change things last minute - go with what you know and what works...just because one person says it works in a Youtube video, doesn't mean it works for everyone
12. Don't "over study" online videos - trust yourself and your abilities
13. A beer tastes 10 times more refreshing after you finish the Open

13.4 - Mental Game

You know that voice inside of you that say "you can't" or "just quit?" In CrossFit we have to keep telling that voice to shut the hell up and carry on with our WOD. Unfortunately, I succumbed to that pesky little voice!

I was anxious about the 95 pound jerk...I knew I could clean it no problem, but kept worrying that it would get heavy or that I might have to switch to a split jerk. So, I started off the workout and found a pace and kept that comfortable pace..

When time was called I was left sitting on the floor knowing that I could have given more, that the bar never got too heavy, that I paced myself too much! Right at that moment I decided I was doing the workout again.

I did the workout again...6 hours later. A little crazy, I know, but I had to work on Sunday and I knew there was no was I was going to be in the right frame of mind then. This time I was going to give it my all...and I did. I got 14 reps more (46 to 60 reps)! And moreover, a sense of accomplishment.

As a coach, I tell people everyday that you are stronger than that little voice in your head...I guess it is time to take my own advice.

After that one, I really don't want to be repeating any WOD's over again!

Check out this article for some great motivation, "10 Tips to Breaking Through Mental Barriers"...I know I will be rereading it before 13.5!

http://sealgrinderpt.com/navy-seal-workout/tips-to-breaking-through-mental-barriers.html/

F*ck Wallballs X150

I will keep this one short, because the title really says it all.

While the CrossFit gods were on my side for 13.2 - the devil created 13.3!

At the time of this posting (5 days after the WOD) my legs have still not returned to their normal state! Not sure if the ever will...okay a bit dramatic, but they did hurt!

My goal on this one was 240 reps - to finish the wallballs and the double unders.

Those wall balls took me longer than I hoped, I ended up with 207; but in the end I was just happy it was over and I could lay by the fan.

I think the majority of the CrossFit community is with me in my hopes that there will not be deja, deja vu in the 2014 Open.

13.2 - Twice is Better with Loud Noises

So, 13.2 was announced and I have to say the CrossFit gods were on my side. I hoped and prayed for something with light weights and nothing that would cause further damage to my hands after 13.1.

And voila...there it was!

From the minute it was announced I decided to try this WOD twice for 2 reasons:
1. I wanted to see where I could be more efficient
2. I feel I can coach better having the first hand experience with the WOD

The first time I attempted the WOD it was just me, my judge and one other person in the gym. I got 227 reps...respectable, but not my goal of 240.

Saturday came around and the box had all sorts of loud noises going on from cheering, barbells dropping, screaming, the timer...you name it!

3, 2, 1...GO! And I was off! At around the 3rd round my hamstrings were hating me and I took a second to shake my head, which did not go unseen by my fellow athletes and was followed by words of encouragement and more loud noises. Let me tell you, if everyone wasn't there, I probably would have given up, taken the 227 and called it a day.

I ended up with 255 reps.

I have to attribute a great deal of this to the amazing community of CF7M! Its astonishing what you can do when you have the support of others!

13.1 & Mike Tyson

13.1

WOD

17 minute AMRAP (As Many Rounds as Possible)

40 burpees (touch target 6 inches above reach)

30 snatches (75/45)

30 burpess

30 snatches (135/75)

20 burpees

30 snatches (165/100)

10 burpees

AMRAP Snatches (210/120)

My first Open WOD…

So, I have to say when I first saw this WOD I was pretty excited. I have this odd love for burpees and I love snatching. In addition, I have been doing barbell club for a while as well as attending what I like to call “Chinese School of Weightlifting” (aka Kirk, who is a friend that I consistently harass to teach my to lift like a Chinese Olympian) so I felt pretty comfortable with the snatching.

My goal was to get to 150 reps (through the 20 burpees)…but that didn’t happen…

I ended up getting 130 reps, which I was really proud of! I had a solid 7 minutes to finish those snatches at 75lbs and I used up almost every second of it! I finished my last snatch at 16:59.

However, I have to say the most memorable part of 13.1 was hearing people say, “There is no way I can lift that weight!” Although not everyone that said this was able to lift the weight – everyone tried; and that is a win in my book!

I like to chalk this workout up to experience (pun intended). I need to better prepare myself as well as my athletes, both mentally and physically for these Open workouts. Looking back I realized that had I really known what the 75lb barbell was going to feel like at that moment…I probably would have gotten to at least some of the burpees. But then again you can’t plan for everything!

I will leave you with a quote that resonated with me through this workout and I am sure will continue to do so throughout the Open:

“Everyone has a plan - until you get punched in the face,” Mike Tyson.

That snatch really laid a nice right hook to my face! (pun intended again…)

again…)