Workout: Sumo Deadlift: 3-3-3-3-3
Accessory: 3×20 Dimmel Sumo Deadlifts at 30% of heaviest sumo deadlift
“Well… What Now?”
As the CrossFit Open draws to a close, and while some of us may be excited to get our Friday nights back, others may be left with a feeling of “well…what now?”
Every year the CrossFit Open brings highs and lows, shedding light to our true CrossFit strengths and weaknesses. Dumbbell lunges may have exposed a weakness in your unilateral lower body strength; whereas insisting on whipping yourself with a jump-rope for 40 minutes is a painful indication that the CrossFit Open is not the time nor the place to practice a new skill that already needed developing long ago. Either way, most of us will come out of the CrossFit Open with goals to conquer for next year’s Open. So that is where the answer to the “now what…” comes into play.
How many times have you set out to reach a new athletic goal, received help from a coach, but three weeks later, you throw it all away because you found something “that looks more fun…” or you’ve convinced yourself that you just don’t have the time (a year is ALL THE TIME you will ever need to develop a new skill).
Well, guess what? Excuses are like belly- buttons; we don’t need belly-buttons after we are born. So you either do it or you don’t. If a coach is going to invest time in helping you devise a game-plan to reach your goals, but after fifteen days you quit, then you just wasted your coach’s time and your time.
Before you plan to conquer 20 CrossFit goals all at once and find yourself overwhelmed, discouraged and ultimately unsatisfied with CrossFit, ask yourself why you started CrossFit in the first place. Did you start CrossFit to become the healthiest version of your current self -or- did you start CrossFit to finish in a specific place on the leaderboard? If you answered yes to the first part of that statement, then trust the process of showing up on the days that you don’t want to, choosing the workout that makes you work on your weaknesses -and- sticking to a plan that your coach gave you to help you reach your goals!
However, if you answered yes to the latter part of that question, then you need to make sure your life is centered around nutrition, training (multiple hours a day with people who are better at CrossFit than you), mobility work (not just a simple warm-up and cool down), as well as strategic recovery in the form of adequate sleep, proper supplements/meal timing and various other aids that are available for recovery. If you can commit to each of those things, then you are on your way to competition training for competitive exercising.
So what’s the take-away, here? Well for starters, make sure you are having fun. CrossFit is a recreational activity that you CHOOSE to do. When the joy of CrossFit wears off, take a step back and figure out why it might have faded and find a way to recapture that joy. Here’s a quote from longtime CrossFitter, Pat Sherwood — “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people and blow off some steam. So remember that. Relax. Have fun. Work out.”
And THAT is what it’s all about!