Tuesday, February 12, 2013

Wednesday 2.13.13


Rest Day

The CompWOD & The 2013 OPEN
All of our athletes are looking to qualify for Regionals, but all athletes should not approach the Open the same way.  Here's how we break it down...

GAMES ATHLETE
You are a top 10 athlete in your Region.  You are supremely confident that you are going to qualify for the Regionals and you have your sights on going to the Games.  In this case there is no need to do the WODs more than once.  Instead focus on improving your fitness over the five week Open.
Here is your schedule:
Mon: Training
Tue:  Training
Wed: Rest Day
Thu: OPEN WOD
Fri:  Training
Sat:  Training
Sun:  Rest

REGIONAL ATHLETE (and Masters)
Your goal is to compete in Regionals.  You need to do everything in your power during the Open to ensure you secure a spot at the next level.  Your objective is to maximize your Open Score.  Because of this its OK to take extra rest, practice movements instead of training for GPP, or hit the WODs more than once during the five week Open.  You will do the Open WODs twice per week on Thursday and Sunday to maximize recovery.  We have seen big improvements with a second attempt within a week, but see diminished results with a third attempt.
Here is your schedule:
Mon: Training
Tue:  Training
Wed: Rest Day
Thu: OPEN WOD
Fri:  Training
Sat:  Rest
Sun:  OPEN WOD
"Nothing can stop the man with the right mental attitude 
from achieving his goal; nothing on earth can help the 
man with the wrong mental attitude."
- Thomas Jefferson

4 comments:

  1. This will be the first year for me doing the WOD's twice. I can see it working really well though. I know the Sunday session is designed to be a 110% effort, but Ben, do you also recommend going 110% on Thursday's session? I'd just like to hear your opinion because I know some people will only go 80-90% their first time just to get a feel for it.

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    Replies
    1. This is a good question Jubba, and the answer is it depends on the athlete. Some will do better by "feeling out" the wod on thursday and then smashing it on Sunday. Others will do best by giving an all out effort on both days.
      I wish there was a more concrete answer but this is where knowing yourself as an athlete has a lot of value.

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    2. Thanks Ben. I'm sure I'll quickly learn what works best for me then. Really excited about this schedule! Just reading it gives me goosebumps.

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  2. Ben,

    This is great, I was wondering how to chop up the week considering the Open is starting. Both of your sites (CFNE and COMPWOD) are run extremely well and the programming is top notch.

    Jeremy

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