Friday 7 February

Great overhead swing position from Tony!

Great overhead swing position from Tony!

Just three weeks of training left before the Open kicks off.....

Those of you who have entered, are now cursing the lack of practice on box jumps and wallballs and aerobic power, despite best intentions to remedy that back in April 2013!

You can still improve your technique and efficiency, good quality practice can still help.  And talk to the coaches about interval training work you could do, if you find your engine fails you during metcons.

But where I think most of us can make the MOST progress in over the next 3 weeks?

Our mental game.

When I last checked there were over 4000 men and 3000 women entered in the Australasia region.  The difference 1 rep will make in every event will likely cost 50-250 places.

That 1 rep could be from a dropped lift, or no rep, and then you're just going to have to live with it, that's sport.  What you DON'T want, is a lower score because you weren't tough enough.

And by that I mean mentally tough.

Usually with the exception of one heavy event, and maybe one technical event, the Open is designed to be quite gassy and aerobic in nature.  People who do well in these workouts don't stop at any point.

Now if it's a workout that is heavy for you, then yes, you'll be stopping to rest, but that's because of factors outside your control at this time.  But you can still hone your mental toughness to get back on that bar as soon as possible.

For those whom the weight is not a problem, the burn will be.  Once things start to hurt, deep down inside, your body will be telling you to shut it down.  And it's only going to be your mind standing in the way.

On Wednesday, I was doing a 10min Lactic Capacity Test on the Airbike, which involves going almost as hard as you can for the entire test.  I'll be honest, I wanted to stop at 2mins!

I started hearing voices in my head, telling me that I couldn't do as well as last time, because I had done squats that day, and I hadn't eaten as well as I could, and that my knee was hurting and that I should probably stop and try again later.  I actually considered telling the rest of the group that I had a muscle cramp, just so I could stop!

All these thoughts flash around the head in the blink of an eye of course, but they can gain control just as quick and then you'll fall prey.

Instead, silence those voices with new, positive ones.  I started telling myself how strong I was feeling, that I knew I was going to do well, as I had put in the work over the last few weeks.  I told myself how important it was to work just as hard as everyone else, and how proud I was of them, and that I would not let them down.

Boom!  Mental state shifted from negative to positive, and I ended up PR'ing my score!

72cals FYI, if anyone wants to have a crack at it.  Ladies, your target is 60.

So next time you're training, practice your positive voices.  When the first Saturday rolls around, you will step up to the plate confident and ready to show the community what you are made of.  Your score is not important to me, and shouldn't be to you.  What matters is that the score is an exact reflection of your effort, and as long as that effort was 100%, you should be proud.



Push Jerk

3 x 5 (TnGo)

Ok, a tough Girl Friday for you today.  Please be sensible and scale as needed.  Do the maths to see how many reps this results in!  Reps of 4-8-12, or 3-6-9, or perhaps just 20mins are some options.


5 Pullups

10 Pushups

15 Air Squats

EM for 30mins


Hang Power Clean + Pushpress

3 x 5

Alternating with;

Deadhang Pullups

3 x 5


5 Pushups

10 Situps

10 Air Squats

EM for 20mins


E Even Min

5 Pushups

10 Situps

10 Air Squats

E Odd M

Run 100m

20 mins

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