The Next 32 Days. By James FitzGerald

Transcription

1 The Next 32 Days By James FitzGerald

2 The CrossFit OPENS are here again. It seems like a few months ago we were all making the statements - THIS will be the year of training Only to see those months FLY BY so quickly that we woke up and it was January 1st, It was only 8 weeks away from the OPENS. 8 weeks????? And now it s upon us. More recently, OPEX Global has been spending time creating probability and prediction equations on success in the CrossFit OPENS. This allows us to stand behind our ideas on the X Factor for: What it takes How you will ACTUALLY do based on the training and adaption What testing are insights into seeing this? What the characteristics are that determine who does succeed and who does not What comes before predictions for each of our clients is of course experience. A coach and I were having the conversation on how I often know how people will do in the Opens. It s not a Jedi move, its experience coupled with belief coupled with KNOWING the person. Over time I have seen a few areas of interest that give options in creating predictions and possible outcomes about athletes. Here are some of the big areas of interest that OPEX looks at with their CrossFit athletes.

3 Resilience Measures Resilience is a topic I have been highly curious in for a long while. It is an area that I believe is the "X" Factor for determining success in CrossFit. It isn't just a determinant in success for absolute scoring measures, it is a determinant for relative measures of success. It is something that comes with changes in perception and environment. Athletes build this through pure, unrelenting, focused hard work, support and challenges by a coach and an inspiration to improve potential from within. It does NOT come only with talent. (But it damn well helps in 2016) It has been shown time and time again during this time of year that there are 2 groups that we consistently observe during AND AFTER the OPENS. This feedback loop from PRE- COMPETITIVE periods (pre-comp) to sharpen to OPENS is VERY important. It makes us look back and investigate the predictions we made and how we can learn about them. These 2 groups are: LOW resilience HIGH resilience.

4 We MUST all assume that a LOT of people, whether they want to say it or not, have a pre-competition period of training. As much as a lot of people would want to make you think it s just varied and fun and, I don t know, I just do CF all the time it s NOT. When someone gets it in their head that they are going to willfully compete in the OPENS, coaches and athletes ALL wake up. No one says let s do Murph today because tomorrow's the OPEN workout? In this case alone the period creates a few things in MOST people: A heightened level of daily cortisol More intensive, focused training sessions Heightened interest in what is to come In this period prior to competition, the lower resilient person generally feels that they DO and MUST put more effort and focus into the pre-comp period. (As in red line above in picture). This is a normal occurrence which results in sub-par performance throughout the Open, with a solid first week into lower subsequent efforts. (As seen in the yellow line above) In most cases the initial push of week 1 and maybe into week 2 is jubilation, endorphins and basically adrenaline getting them through. What follows in conversation for the next few weeks is generally this: Anxiety towards the rest of the OPENS workouts A general wish to go back to training For the higher resilient folks, what comes from a "correctly timed peak is consistency into and through the opens.

5 Base Of Support It never fails. When the base of support prior to the opens is littered with consistency and adaptation; success ensues. This is where an OPEX coach relates to the prediction formulas and feedback loops to ensure that we know WHAT IT TAKES to make things consistent. When we know what consistency is needed, what lifestyle allows the support, then training becomes simple as execution. And who doesn t want to work out? Fitness is measured in many ways. It might all lead to an end that is great - it might not. BUT, one MUST watch and look at fitness throughout the year or have a coach to do that for them to ensure adaptation is being applied. OPEX tracks, watches and ensures that all things are in line throughout the plan so that there are no surprises in the coming months.

6 When this base of support is large and long, the ability to do 2 MAIN THINGS is heightened; Peak effectively high and as hard as is needed (i.e. one OPEN workout as needed - as seen in above right graphs) RECOVER from each of those peaks (week to week between OPEN workouts - as seen in the above right graphs) We have seen this from time to time where the effort for those who are interested in doing their best in the Open is just unfulfilling. When this happens it is in MOST times it is: A lack of base of support Lack of direction from someone to help like a coach at times in off-season when needed If you want to make the most out of the 32 days upcoming, the story in most cases has already been told for a lot of people. You have to uncomfortably face the truth, or get a coach to give it to you. Once you know this and you need a quick fix approach to getting through it there are a few methods that can help you in this; "Fake it till you make it - go in AND maintain an attitude throughout that this is not that intense, it s fun and enjoyable and you are loving the experience (even when inside it might not feel that way) Focus REALLY closely on planning, lifestyle habits, and everything else that requires the OPENS to be your # 1 thought and passion - put all effort into here Lower volume, keep intensity high - don t be afraid of going hard, just lower the times you do it in the open - think of it this way - just 2 really hard workouts per week - then go back in your cave and get prepared for the next ones - no other training needed - fitness won t improve at all, but you can for sure get MORE tired if u keep training hard but not smart Be present - don t focus on the Monday feeling of 16.1, focus when you are IN THE MOMENT. Take every second to remain clear and focused WHEN in and out of the pain. For others, the work has been done, fitness can t change right now for the next 32 days so make it worth it. The iron and machines never lie. So remember to put the time into and LOVE the training and when it comes time to execute like now, leave a little space for magic. THAT is where fulfillment lies.