1 Snatch 225/155#
1 Snatch 225/155#
Mindset Monday – Mid Season Blues
Goals are made with ease and smiles but are achieved in sweat, blood and toil. Hard work is the currency of goals. It is easy to make a goal. It is another thing carry it out. It is the 23rd of November. It is dark and dreary and the sun goes down around 5:00 PM. It is time to test your motivation. Everyone wants to compete in July when it is warm and sunny. The dark days of winter test your mettle and motivation. Here are some ideas on how to get through the mid-season blues.
Eyes on the prize: Everyone has goals. It is easy to lose site of what you want to what your goal when it is difficult. People get aches and pains. It tests your motivation and focus. Your goals should be quantified and posted. Big goals, medium goals and small goals need to be approached in bite site pieces.
The Big Goals: These are your long-term goals - your REAL long-term goals. What you want your placement to be in the Open, Regionals and Games all matter but the big prize is really what we want. Not everyone is going to qualify for the games. Step back and consider the real reason you workout: to lead a healthy, quality life. The other goals are medium-term motivators that maximize short-term focus. But the real goal is to be healthy. Get in touch with your metrics: are you fitter than last year. People get wrapped around the axel that their results could be better or they could be fitter is they changed…something. This idea leads to program and gym jumpers. It is inevitable people seek out the new, shiny or different thing. It leads to short-term focus and undermines long-term results. The Big Goal is really the WHY of what you are doing. Everything you do should focus on the long-term goals.
The Medium Goals: Performance based goals that support your long-term goals. Think of these as benchmark performances in the present training year. Your medium goals should support your long-term objectives. Many athletes will compare their year over year performance in the Open or Regionals or Games. However, it may be a better idea to really look at more standard benchmarks. The Open, Regionals and Games are super relative and performance can vary a lot based on content choice. It is a good idea to regularly test previous workouts from one or two years ago to see how your performance compares. One year from now, what do you want your back squat to be? Your Fran time? Get it?
The Short Goals: These are tasks and activities based goals. Many people seeking fitness can have a goal to make it to the gym four times a week. The activity supports the medium and long-term goals. What ever your goals, your daily activity needs to support your longer-term goals. If your goal is to make it to the Games, then your daily activity needs to support it. If your goal is put your speedo and rock the shopping mall next summer, consider not posting it on Facebook for the world to see, but your daily activity needs to match your goals. (Not a socially responsible goal but there it is.) Really dive into what you are doing today to support your long-term objectives. The six inches in front of your face is what you need to get done and the long-term things will take care of themselves.
How does all this get you through the Mid-Season Blues? By focusing on what you want and committing to daily activity that supports it, you can deal with anything. Daily activity that supports your long-term mission is how you make it through the mid-season blues.
40' DB High Carry Lunge 35/25#
10 Rowing Push-Ups
40' DB High Carry Lunch 35/25#
10 Push Press
4 Rounds for Time
10 Power Cleans 155/105#
For 7:00, continue the pattern
60 Bar Facing Burpees
30 OHS 120/90#
AMRAP 3:00/Rest 1:00
15 Wall Balls 20/14#
OPEN 11. 3
Mindset Monday: Getting the most out of the training - How you approach a WOD
How do you get the most out of your training? Your mental approach to training can be the key variable getting most out of the training. How you approach a work out can make a huge difference. We do a workout at our training camps to drive home the point about mental approaches to training as well as physical outcomes. There are three mental approaches to most workouts: Practice, training and competition. Each workout can have three aspects. The aspects of training are not mutually exclusive. It would be a really rare case to find discrete separation between the athletes.
Consider the following workout:
Stimulus/Response goal of the workout: When you train there should be a stimulus – exercise, repetition scheme and load in combination with a goal adaptation. The athlete will be independent variable in the workout. The athlete determines the adaptation. Think about these approaches to the training:
Let’s take a look at three theoretical athletes:
Depending on the content of the workout will determine the athletes approach to the workout. The rolls of the athletes will change depending on the loading, fatigue factors and complexity of the movements. Getting the most out of your training will be a function your ability objectively assesses where you would get the most out of your training.
30 Double Unders
15 Power Snatch 75/55#