4 Tips for Preparing for the Intramural Open

by Coach Jessica Sally

“Btw, the 2021 Open starts Feb. 18.” tweeted The CrossFit Games on Oct. 23, 2020. 

Just like that, they’ve given us a goal to work towards. Goals give us hope and motivation, a reason to keep working hard, a glimpse that future us can achieve things that are out of reach today. The right goals keep us working towards something worthwhile. How can we make a plan to achieve our goals? A Performance Audit is the answer. 

4 Step Performance Audit:

  1. Look at your workout routine: Do I have an effective warmup? Do I consistently cool down after each workout? Does the intensity, load and purpose of my weekly routine bring me closer to my end goal? Are the movements in my workouts balanced and varied? Am I fitting in enough workout sessions?
  2. Look at your nutrition: Am I eating consistently with good planning? Or am I eating reactively, grabbing whatever I can to get by? Am I relying on supplements instead of proper eating? What is my water intake? 
  3. Look at your recovery routine: Do I have enough rest days? Can I recover from life stress and workout stress? Am I suffering from a nagging injury? Am I getting enough sleep? Do I rely on coffee and caffeine to make it through a day? 
  4. Look at athletic skills: Do I have the skills needed to perform the movements required? Toes to bar, handstand push-ups, chest to bar pull-ups, muscles ups are all examples of CF movements that come up in computations. What about our running/cycling/rowing skills? What are my strengths and weaknesses? 

This audit can help identify areas of strength and weakness. This will help you to know what to focus your time and energy on. It also helps you see what you’re already doing right!

But I don’t have any athletic goals….

“That’s all great Jess, but I don’t have any athletic goals. I just want to feel good and lose 10 lbs.” If that sounds like you, don’t necessarily dismiss setting an athletic goal. Feeling good, while fundamentally an ideal reason to live a healthier life, isn’t easy to track and measure. An athletic goal, whether it’s to run 5k without stopping, bike 100km, deadlift 2x your bodyweight, or sign up for the Open, can keep us making healthy choices each day. Our willpower won’t always be enough, but a goal that scares us just a little can get us to work hard even on those days. 

The coaches at Catalyst are ready to help you reach your goals. We can even help you set realistic (and fun) goals that help you move forward. Book a Goal Review session with Jamie or Miranda HERE!