Cluster (aka Squat Clean Thruster)
Warm up and work up to a heavy single for the day. No Jerks.
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Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:
A) Hand Walking (free or 2′ from wall)
B) Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release
Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.
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Open Diary 18.1
By Brett Ferguson
Editor’s Note: Throughout the Open, Coach Brett will be contributing these “Open Diary” entries in which he will continue to reflect on the head-game aspect of CrossFit and offer his thoughts on each workout. Enjoy this first installment!
Open Workout 18.1 is in the books. If you read my previous post about mindset, you know that it’s something that I struggle with. This struggle usually has to do with how I feel going into a workout or what happens to me mentally after a work out.
So how did 18.1 go? My mental approach before attempting it the first time was excellent! I knew that I was going to try to keep my own pace. I had a plan as to how I was going to do the Toes-to-Bars, how I was going to transition to the dumbbell, and the pace I was going to keep on the erg. Reality and my plan didn’t quite match up. The energy of Friday Nights Lights and some friendly competition got me a little excited, and I came out SUPER HOT. I looked at the clock after 3 rounds and knew I was in trouble. My Toes-to-Bar plan went well, but my transitions started to get longer because I came out to hard and needed to breathe a little. I knew I could pace better, but overall I was very happy with the workout. All good things right?
Second attempt at the workout: Because I had a previous score and thought I could do better, I picked a score that I thought was attainable for me to hit. I did the workout on my own this time (with a judge) and was able to stick with my pace right away (which felt SUPER slow). One thing that I did not anticipate, however, was the fatigue in my grip still being a factor after Friday’s workout. My Toes-to-Bar and grip on the dumbbell started falling apart way faster than I anticipated. I could see the goal I had set for myself starting to slip away.
I am proud to say that in this moment I stayed calm and didn’t give up. I pushed through steadily as my Toes-to-Bars went to singles and I dropped the DB because I couldn’t hold on. I kept a steady pace on the erg. I did what I could do in that moment. As a result, I ended up doing better in my second attempt but not as well as I wanted to do. This is where my mental game fell apart. I knew I did the best I could have on that day, but it wasn’t the best that I could do overall. Take the strength of my grip from Friday and my pacing from Monday and that would be my best effort. That’s what I focused on. I started beating myself up for coming out too hot on Friday, for warming up too many Toes-to-Bars on Monday or whatever, analyzing everything I did wrong instead of thinking about what I did well. To beat myself up even more, I found people that I am competitive with on the leaderboard and really started to tear into myself when I saw that people beat me by 1-3 reps! If only I did this or that I would’ve have climbed X amount of spots on the board!
I sat simmering in self-pity (and saying nasty things to myself) for the rest of the night. The next day I saw a post by James Fitzgerald, the founder of OPEX, on Instagram that simply said, “Measure yourself by how you deal with adversity when it comes to you, not by the scoreboard.” This shot of perspective was exactly what I needed. In the workout, I dealt with the adversity well (a reaction I can control), but I let my placement on the leaderboard (out of my control) and how other athletes performed (also out of my control) take me out mentally for a full day!
It’s too easy for me to let other things pull me away from these successes and turn my performance into a failure for no reason. It’s something for me to continue to recognize and work on as these next 4 weeks of the Open unfold. If it’s meant to be about improvement and learning, well, I’m hitting PRs every day.
Open Intramural Team Rankings: Week 1
For the 3rd year in a row, CFSBK is running the Open Intramural League throughout the CrossFit Open. It looks like this year has all the makings of another great competition. Awesome team names? Check. Evenly matched teams? Check. Friday Night Lights? Check. Jay-Star vehemently denying that he’s using massive amounts of performance enhancing drugs despite evidence to the contrary? Check.
Anchored by a bunch of top-15 performances, Amino Disrespect got off to a strong start, but Make America Blue Again (also powered by some top-15 performances and Toni’s ponytail) isn’t far behind. All 6 teams are separated by less than 4 points, so you know what that means. Everyone has to come out to Friday Night Lights this week to get in on the fun!
Go here to sign up for a FNL heat!
Current Ranking – Team – Overall Average
1. Amino Disrespect: 38.6
2. Make America Blue Again: 39
3. Going Dark: 39.6
4. Kippin’ It Real: 39.7
5. 50 Shades of Gainz: 41.1
6. The Incredible Hulks: 42.3
Yesterday’s Results Board: Wall Balls, Burpee Box Jump Overs | Back Squat
Do You Have What It Takes to Be an Olympian? NY Times
The Lost Art of Bending Over NPR