Workout of the Day
Skill and Technique Day – Get Ready for Monday!
Four sets of:
Deadlift x 5 reps @ 65-70% or 1-RM
Rest 2 minutes;
Snatch + Overhead Squat @ 65-70% of 1-RM Snatch
Rest 2 minutes
Look Good? Check. Feel Good? Check. Play Good? We’ll Find Out?
Written by C.J. Martin
Almost 8 weeks have now passed since we kicked off our Fall 2010 Look Good, Feel Good, Play Good Challenge. Many of you are looking amazingly lean and strong. I’ve heard from most of you that you are feeling great. And in just a few days, we’ll find out just how much you have improved your fitness over the last 8 weeks.
Monday is the final day of the Look Good, Feel Good, Play Good Challenge. That means you need to be prepared to smash your previous competition score in the workout, and you need to be looking good for your final photograph. A few final notes as you enter your weekend and prepare to rock it on Monday:
- Photographs – Please wear the SAME outfit that you wore for your initial photograph. This will help the judges (first the coaches, then your peers) better assess the changes you have enjoyed over the last 8 weeks. If you cannot recall what you wore, please recall the rules set out at the onset of the competition, the outfit must be a solid color (no patterns). We do have black shorts and black sports bras in all sizes if you need to borrow something to wear for your photos.
- Spray Tanning/Body Hair Art and Other Clever Tricks – While it might seem like a good idea to get the sheen off of your Autumn skin tone (if you’re as pale as I am), let’s keep it reasonable. If you looked like a lightbulb for your first photo, you don’t want to look like a pumpkin for your final photo. Similarly, if you’re considering shaving your body hair for your final photo, but you looked like you were wearing a sweater in the first photo, you have only one option to win the favor of the judges – shave the Invictus “V” pattern into your chest. Seriously though, if you’re going to try to be clever with any kind of visual illusion – even sucking in your gut, let’s make it very subtle. We want to see how you actually improved, not how creative you can be.
- Hand Maintenance – Many of you have been working really hard toward your first pull-up, or a higher number of consecutive pull-ups. I believe it will pay off for all of you. But the time for high volume practice is over. For the next three days you need to focus on keeping your hands healthy. Stay off the pull-up bars and instead spend some time shaving down your calluses.
- Weekend Nutrition – Remember kids, there are two portions of this challenge. Yes, you want to be looking lean for your photo, but it’s probably more important to be feeling strong for your workout. That means you need to eat, but eat really well. Don’t try to starve or dehydrate yourself thinking that you will look amazing for your photo. You’ll look great anyway, and you’ll perform much better if you come into Monday having fueled your body properly over the weekend. On the other end of the spectrum, don’t give in to temptation this weekend. You’ve made it this far and have done really well, now is not the time to be tempted by friends and family to go on a 48-hour bender. Stay strong, it will pay off for you on Monday.
- Sleep – Get as much of it as you can this weekend. Sleep aids in recovery and makes you feel strong. We all know this. Draw the blackout shades, turn off your alarm clocks, and prioritize getting some good quality sleep for the next three nights.
- Strategy – The workout is not a surprise; you know what is in front of you. This allows you to set a goal. Look at what you did last time, and understand where you want to be this time. Aim high, but be realistic. Now work backwards and figure out exactly how much you need to snatch, and how many reps you need at the various conditioning stations. (Side note, you MUST use the same weights used during the first conditioning workout – that means your goal will be increased repetitions, not loads.) Now you have a goal and can remain focused on that goal no matter how exhausted you feel in the middle of your workout.
- Mindset – Your mental approach to competition makes an enormous difference. Every athlete needs something slightly different before competition, but I will share with you four key elements that our CrossFit Games competitors embraced and embodied in competition:
- Focus on What You Control – It doesn’t matter what happens around you. You are in full control of setting and executing your strategy. Competitors that get caught up in how others are performing will never achieve their personal best. Similarly, worrying about where you will finish in the standings will only rob you of valuable focus and energy. Focus on what you can control, your own effort, and I guarantee your performance will benefit.
- Be Confident, You Already Won – Competition, in any sport, is never about one day; it is about the months of hard work that went into your preparation. If you have given your all in preparation, competition is nothing more than an opportunity to showcase everything you have accomplished in the months prior. Have confidence in your preparation, and you will enter competition in a state of peace and control.
- Have Fun – The hard part is over. Competition is where you can have fun and shine. Embrace that. If you approach these difficult tasks with confidence and a smile, you will feel strong. If you approach tasks with a sense of dread or loathing, you are certain to perform well-below your potential. Remind yourself and your fellow competitors to smile through the pain.
- Unconditional Love – I know many will think this sounds corny, but this has always been a cornerstone of our team’s philosophy. The love and support of your community can be powerful, but if it is conditioned upon performance, it is typically a detriment that manifests in pressure and anxiety. Our competitive athletes know that the “Sea of Green” is there to provide support and encouragement not just when they’re doing well, but especially for when times are tough or they’re down. Understanding that the Invictus community will be there for you win or lose will allow you to draw energy from your peers and supporters and feel safe to tap into that deepest level of discomfort to achieve results you never believed possible.
Good luck to all of our Look Good, Feel Good, Play Good Challenge participants. I am looking forward to a phenomenal Monday for each of you.