For each WOD of the 2015 Open I will make a few tips and suggest some Mentality WOD posts to help you perform your best. These 5 weeks are a huge physical and mental challenge, and you have to be adaptable, prepared and confident to get the most out of yourself.
For each of the Open workouts remind yourself why you’re there, be grateful for your abilities and opportunities, surround yourself with amazing support, focus on what you can control and put it all out there.
1. Use mantras, and positive talk the entire warm-up. Once you walk in the gym, you’ll want to be confident and set yourself up for success. I’d also suggest you warm up to an even heavier thruster than you’re going to use (knock out a few reps) so that the weight in the WOD feels lighter.
Potential Prep Thoughts: “I love getting to the dark place, because I know that’s where the magic happens.”
“I’ve finished way harder and heavier combinations before, I know I can push through this.”
“I want to get uncomfortable, and stay there, that’s where my mental strength will shine.”
“I love this workout, the more pain…the better I do.”
“At least I only have to work my ass off for a short amount of time.”
“Breath steady, move fast.” – “My legs can handle anything.” – “I’m gonna leave every single bit out there.”
2. Have a plan, but know that you can adapt and be flexible mid-WOD if your plan doesn’t happen exactly how you want it to. This is the idea of trusting your body, your plan, your coaches and your ability to mentally recover quickly. If you are going to break it up, write down your goal reps right in front of you so that you know what you’re aiming for. It is always a good strategy to do little descending rep sets like for 27s (8+7+6+6) etc. – If you break up the first, and second sets into 3 or 4 sets, you’ll likely be able to attack bigger chunks as you get to the 15s and 9s. More on having a plan, but staying adaptable HERE
3. Be stoked that the reps, and calories are going DOWN as you push through the WOD. Once you get back to the rower for the set of 21, you can remind yourself that once you get 18 calories, you’re already half way done (72 reps out of 144). Now that’s freaking awesome and you can really get yourself to commit to moving as efficiently and quickly as possible. Also, counting down (instead of up) always helps. Read more on “perseverance” HERE
4. Have a consistent break routine. You want to keep your breaks and transitions short…obviously. But, I always see people stumbling around the bar, looking everywhere and hanging their heads. Don’t do that. Decide if you’re going to stay right over the bar, take 1-5 breaths then get back on it. Or, if you’re going to take two steps away, deep breath, two steps back in and go. Whatever it is, stick to it and you’ll keep yourself calmer, more consistent and steady.
This WOD is all about your mental ability to stick to what helps you succeed and to push. You can do both movements, it’s all about who is willing to get uncomfortable and stay uncomfortable. Know that the greater the challenge, the greater the reward. The stronger your why, the stronger your will. Chip away and get to that place where you want to stop, but will yourself to fight through.
The tips I posted for 15.2 are very applicable to this WOD as well. Check them out HERE