The Open is over, what's next for you?
shaypearl
Posts: 307 Member
Now that its all over, what are your goals for 2018? Are there things you really want to focus on this year? Are there goals you want to meet? Do you have a plan in place?
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For me I really want to focus on three things:
1) My endurance. I plan on during more sprint work instead of just running 5 miles at a steady pace. I have the Zombie's Run app that I really enjoy. I need to up the number of times I get chased and work on going from a steady pace to a faster pace then steady again.
2) I need to improve on my mobility so I can get better at overhead squats or anything that deals with squatting. I'm taking advantage of the free month of ROMWOD and making sure I stretch and foam roll before and after my workouts.
3) I need to do more strict work. This will will help improve my strength so that I am able to do kipping pull-ups and chest to bar pull-up.
I wanted to keep my list short and not focus on to many things at once. I'm making sure I record my workouts and run to make sure I'm improving.0 -
Hey all! New to this group, not new to crossfit tho, haha. I just hit a clean PR of 135lbs on Saturday! So happy about it
I do have a short and longer term plan after this Open season has opened my eyes on a number of things.
Short term (basically until I do Murph):
1) Fix my wonky left shoulder: I'll be doing a 6 week rotator cuff specific program. It's boring band/cable stuff and no heavy weight whatsoever, but it needs to be done before I get injured. I'll also practice my DUs on those rehab days for some extra cardio, and add some extra core work since the workouts won't be super long.
2) Get back into running somewhat consistently. I hate treadmills, so winter is always a nearly-no-running time of the year
3) Lose weight so I can be a bit more efficient at bodyweight things. Also practice more parkour-style stuff to get in shape for OCR season
4) I'll be running a squat program for my lower body focus, as that happens to be my weakest lift in relation to the others, and I also can't deadlift much while rehabbing the shoulder.
June-August
1) Keep practicing skills like DUs and bar hollow swings and animal flows/pakour moves. I only have 2 OCRs planned so far, but depending on how I feel I may add more
2) Run a more strength-focused cycle with VERY LIGHT olympic lift work so I can re-learn the proper motor patterns.
3) Lose some more fat, so I can maybe get my first unassisted, momentum-less pull-up
September and on
Hopefully I'm still injury free and can ramp up the oly lifting and engine work, and run a crossfit dedicated program in order to get better at all the things 1 -
Hey all! New to this group, not new to crossfit tho, haha. I just hit a clean PR of 135lbs on Saturday! So happy about it
I do have a short and longer term plan after this Open season has opened my eyes on a number of things.
Short term (basically until I do Murph):
1) Fix my wonky left shoulder: I'll be doing a 6 week rotator cuff specific program. It's boring band/cable stuff and no heavy weight whatsoever, but it needs to be done before I get injured. I'll also practice my DUs on those rehab days for some extra cardio, and add some extra core work since the workouts won't be super long.
2) Get back into running somewhat consistently. I hate treadmills, so winter is always a nearly-no-running time of the year
3) Lose weight so I can be a bit more efficient at bodyweight things. Also practice more parkour-style stuff to get in shape for OCR season
4) I'll be running a squat program for my lower body focus, as that happens to be my weakest lift in relation to the others, and I also can't deadlift much while rehabbing the shoulder.
June-August
1) Keep practicing skills like DUs and bar hollow swings and animal flows/pakour moves. I only have 2 OCRs planned so far, but depending on how I feel I may add more
2) Run a more strength-focused cycle with VERY LIGHT olympic lift work so I can re-learn the proper motor patterns.
3) Lose some more fat, so I can maybe get my first unassisted, momentum-less pull-up
September and on
Hopefully I'm still injury free and can ramp up the oly lifting and engine work, and run a crossfit dedicated program in order to get better at all the thingsHey all! New to this group, not new to crossfit tho, haha. I just hit a clean PR of 135lbs on Saturday! So happy about it
I do have a short and longer term plan after this Open season has opened my eyes on a number of things.
Short term (basically until I do Murph):
1) Fix my wonky left shoulder: I'll be doing a 6 week rotator cuff specific program. It's boring band/cable stuff and no heavy weight whatsoever, but it needs to be done before I get injured. I'll also practice my DUs on those rehab days for some extra cardio, and add some extra core work since the workouts won't be super long.
2) Get back into running somewhat consistently. I hate treadmills, so winter is always a nearly-no-running time of the year
3) Lose weight so I can be a bit more efficient at bodyweight things. Also practice more parkour-style stuff to get in shape for OCR season
4) I'll be running a squat program for my lower body focus, as that happens to be my weakest lift in relation to the others, and I also can't deadlift much while rehabbing the shoulder.
June-August
1) Keep practicing skills like DUs and bar hollow swings and animal flows/pakour moves. I only have 2 OCRs planned so far, but depending on how I feel I may add more
2) Run a more strength-focused cycle with VERY LIGHT olympic lift work so I can re-learn the proper motor patterns.
3) Lose some more fat, so I can maybe get my first unassisted, momentum-less pull-up
September and on
Hopefully I'm still injury free and can ramp up the oly lifting and engine work, and run a crossfit dedicated program in order to get better at all the things
That’s a cool plan. Parkour, really?!?! I seen it on YouTube and it looks awesome. But I have also seen parkour fails so be careful. I hope you are staying close to the ground, like just parkouring off a park bench.
But good luck to you and I hope you achieve your goals.0 -
That’s a cool plan. Parkour, really?!?! I seen it on YouTube and it looks awesome. But I have also seen parkour fails so be careful. I hope you are staying close to the ground, like just parkouring off a park bench.
But good luck to you and I hope you achieve your goals.
Oh, I have no plans to leap off buildings or anything like that!
The basic parkour skills like animal walks, precision jumps, rail balance, vaults and rolls can definitely be useful in obstacle races, and I really enjoy doing those, so it's a fairly direct skill transfer. There's also a lot of gymnastics focus, so it's also a fairly even transfer towards crossfit.
Considering the number of times I've busted my shins doing box jumps (still healing from my last mishap, actually), I think parkour might actually be safer in my case! lol
And hey, progress update on DUs while I'm here: I managed to get 6 in a single string (at a 3:1 ratio, anyway). The rhythm is finally starting to sink in! I got over 30 during that practice session!
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That’s a cool plan. Parkour, really?!?! I seen it on YouTube and it looks awesome. But I have also seen parkour fails so be careful. I hope you are staying close to the ground, like just parkouring off a park bench.
But good luck to you and I hope you achieve your goals.
Oh, I have no plans to leap off buildings or anything like that!
The basic parkour skills like animal walks, precision jumps, rail balance, vaults and rolls can definitely be useful in obstacle races, and I really enjoy doing those, so it's a fairly direct skill transfer. There's also a lot of gymnastics focus, so it's also a fairly even transfer towards crossfit.
Considering the number of times I've busted my shins doing box jumps (still healing from my last mishap, actually), I think parkour might actually be safer in my case! lol
And hey, progress update on DUs while I'm here: I managed to get 6 in a single string (at a 3:1 ratio, anyway). The rhythm is finally starting to sink in! I got over 30 during that practice session!
I never thought about the benefits of parkour and crossfit. That is a pretty interesting concept.
Congrats on the the dubs. It took me forget to get the rhythm of those. Keep progressing.0 -
Since I'm doing Murph tomorrow, I guess it's time to give a little progress update
1) rotator cuff on the left side is stronger than it was, but the shoulder mechanics are still a bit wonky. I will have to go see a specialist to see what that's about, but for now I am going to resume regular programming. As long as I keep aware of it, I don't think I'll injure it.
2) I have been on like, 5-7 runs since that post? Which is far from being consistent, but also better than nothing. I have also been following a squat program, so running kind of HAD to be limited to a certain degree to allow for proper recovery.
3) Not a lot of weight lost, haven't had much time to focus on parkour skills, either.
4) Squat program ended up being a bust to a certain degree. I'm sure I built some muscle or strength somewhere in there, but I couldn't retest in proper conditions/with proper timing and ended up almost failing my starting 1rm, and trying to give myself a PR at 210 and folded over like a piece of paper. I was frustrated about it all the way to hell when that happened, and really disappointed in myself, but in the grand scheme of things, there are worse things in life.
Double unders have been an up and down game. I did end up finding my Froning rogue speed rope, and transitioning from the cheap, slightly heavier version that I was using before to that took some getting used to. But yesterday I strung 15 together with a 3 singles:1 double rhythm, and actually got 5 DUs unbroken once. I might've gotten more if stringing more than 2 together hadn't left me so dang surprised. I'm getting there!
I think my plan going forward is going to be to follow a minimalist program for the strength/conditioning part of my programming, and then assess my weaknesses properly and address them with the rest of the time I'll have in those sessions. I know push-ups are one thing I want to focus on. I'll keep working on double-unders. Add in some more animal walks and definitely core work (protect that lower back, prevent myself from folding over on squats, that kind of stuff). And that may well be all I need to work on. Should prehab will also be prominent - I really don't want to get injured. Ah, and more running, now. Maybe even some sprinting. I can recover from slow paced runs relatively well now, so having more than 1 a week might be beneficial to the OCR stuff. And losing a bit more weight xD0 -
Since I'm doing Murph tomorrow, I guess it's time to give a little progress update
1) rotator cuff on the left side is stronger than it was, but the shoulder mechanics are still a bit wonky. I will have to go see a specialist to see what that's about, but for now I am going to resume regular programming. As long as I keep aware of it, I don't think I'll injure it.
2) I have been on like, 5-7 runs since that post? Which is far from being consistent, but also better than nothing. I have also been following a squat program, so running kind of HAD to be limited to a certain degree to allow for proper recovery.
3) Not a lot of weight lost, haven't had much time to focus on parkour skills, either.
4) Squat program ended up being a bust to a certain degree. I'm sure I built some muscle or strength somewhere in there, but I couldn't retest in proper conditions/with proper timing and ended up almost failing my starting 1rm, and trying to give myself a PR at 210 and folded over like a piece of paper. I was frustrated about it all the way to hell when that happened, and really disappointed in myself, but in the grand scheme of things, there are worse things in life.
Double unders have been an up and down game. I did end up finding my Froning rogue speed rope, and transitioning from the cheap, slightly heavier version that I was using before to that took some getting used to. But yesterday I strung 15 together with a 3 singles:1 double rhythm, and actually got 5 DUs unbroken once. I might've gotten more if stringing more than 2 together hadn't left me so dang surprised. I'm getting there!
I think my plan going forward is going to be to follow a minimalist program for the strength/conditioning part of my programming, and then assess my weaknesses properly and address them with the rest of the time I'll have in those sessions. I know push-ups are one thing I want to focus on. I'll keep working on double-unders. Add in some more animal walks and definitely core work (protect that lower back, prevent myself from folding over on squats, that kind of stuff). And that may well be all I need to work on. Should prehab will also be prominent - I really don't want to get injured. Ah, and more running, now. Maybe even some sprinting. I can recover from slow paced runs relatively well now, so having more than 1 a week might be beneficial to the OCR stuff. And losing a bit more weight xD
Good job overall my friend. You are still training and making improvements. Sorry to hear about the shoulder though, that has to suck with all the lifting and overhead stuff we do. Be careful with that.0
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