Prepare like a pro: making the most of the CrossFit Open
Are you ready for 23.1? The Open can be an exciting time of year to push yourself and see what you’re capable of. Whether you're looking to optimise your performance, stay motivated, or handle the pressure of competition, it's important to have a solid plan. To help with this, we’ve pooled together top insights from the MLA team and coaches on how to prepare mentally and physically, and of course, how to enjoy the experience. Read on to learn how you can feel confident, inspired, and ready to take on the Open.
Get in the right mindset
Yes, the Open is a competition - but comparison is the thief of joy, and can quickly lead to feeling anxious if you’re too outwardly focused. Weightlifting coach Tyla Sullivan explains that it's important to focus on your own scores and wins. ‘If you watch the leaderboard and become obsessed with what everyone else is doing, then it’s going to ruin the whole experience for you,’ she says, ‘When you focus on what you need to do and what you’re in control of, then that’s when you normally perform at your best’.
Prepare and nurture your body
Olympic Weightlifting, Strength and Conditioning coach Flo Wong recommends that you keep moving through the week during the Open, but at a lesser intensity than usual. She also recommends stretching, getting a massage if things feel tight, and taking care of your body so it can perform. ‘Most importantly’, Flo says, ‘celebrate at the end of each workout!’
CrossFit gymnastics coach Mike Lee says, ‘The best time to have started practising a skill was yesterday, the next best time is today. Sometimes the last thing you want to hear when you don’t have a skill yet is that you should have been practising it in all the months that have passed you by’. He notes that ‘Whilst we all love to see a movement obtained for the first time during the Open, the chances are that you won’t get your first muscle up or handstand press up during the Open itself unless you were already super close’.
With that in mind, if you’re on the verge of getting a new skill down, it could mean a difference of 20,000 places on the leaderboard – so the temptation to go for it can be strong. Mike suggests practising newer skills at the beginning of your sessions, rather than at the end when you're already fatigued. Film yourself attempting the skill, and watch videos of athletes just above your level to see how they are performing the movement differently.
According to Mike, ‘The more movements that you’ve practised that closely replicate the skill you’re after, the more likely you are to start the formation of these synapses prior to performing the actual skill itself. Mimic the movement as close as you can and nurture your body and brain into understanding that this is a new accessible form of movement’.
Connect to the community
Whether you're a seasoned veteran or a newcomer, the Open is an exciting time to come together as a community, support each other, celebrate each other's achievements and cheer each other on.
MLA founder Stella Kamba advises teaming up with friends, ‘Take a look at your diary, ask at your gym when the Open workouts will be running and decide when you’ll do yours. Check in with your friends so you can take turns judging one another, the Open is all about the community! And if you want to be of more help, do the judges course’. But, she warns, keep in mind that everyone finds their focus in their own way, ‘Some people love to mentally prepare for a tough workout by going quiet, and some love to talk. Just bear this in mind if your gym bestie isn’t talking to you in the warm-up!’
In addition to the support and encouragement from your peers, don’t be shy about reaching out to the wider CrossFit community through local events, Facebook groups, and by following your favourite athletes on social media. By connecting with other athletes and sharing your experiences, you’ll gain new perspectives and inspiration for training and competing.
Enjoy it!
Weightlifting coach and former Team USA weightlifter Mike Cerbus adds, ‘If you’re taking advantage of this experience, then my number one piece of advice is to have fun! Do it to have fun, do it for the community, and of course, do it to challenge yourself a little. Enjoy the process – no regrets!’
Stay Connected!
For more inspiration throughout the season and beyond, follow our MLA team members and coaches on social media and be sure to tag us on Instagram (@morelifeadventures) with pics and videos of your wins, personal bests, or anything else that makes you smile during the Open!