Thursday, November 21, 2013

San Francisco CrossFit Regionals

I want to make the San Francisco CrossFit Regionals Team in 2014.  I am not trying to make it to Regionals as an individual competitor.  I've made this goal to see how far I can push myself physically.  It's an aggressive and slightly arrogant goal.  Very few that understand this level of performance have been overly supportive.  Although this was initially discouraging, it's now made achieving this goal even more exciting.  This goal can loosely be thought of as being one of the top four competitors in the CrossFit Open at San Francisco CrossFit.  This alternate goal is what I'm specifically targeting.  Open performance is not the only criteria, but it should be a decent proxy for all other criteria.

I did some number crunching, comparing my performance in the CrossFit Open 2013 to the SFCF Regionals Team.  Although the math is crude and inaccurate for a number of reasons, the numbers are useful as a gauge of improvement needed and as a guide towards specific movements that need to be prioritized in training.  Generally, I need to improve 10-40% on my 2013 performance to be at the same level as the worst team member from 2013.  I'd likely perform better now, but not 10-40% better.

Anders Larson put together another excellent post breaking down all the movements from past CrossFit Opens.  Jim Kean also wrote a great post on his training.  Based on that information, my CrossFit Open 2013 performance, and my own knowledge of my skills, I will be focusing on improving these movements in this order:
t = Technique
e = Metabolic Conditioning
s = Strength
  1. Pull-up - st
  2. Snatch - ts
  3. Clean - ts
  4. Jerk - ts
  5. Burpee - te
  6. Thruster - e
  7. Toes-to-bar - st
  8. Double Unders - t
Along with daily crossfit classes and 20-40 minutes of mobility, I will add this additional skill/strength work:
Mon/Wed/Fri - Pull-ups
Tue/Sat - Clean & Jerk
Thu/Sun - Snatch

I have a lot more to write about the specifics of what I'm planning for workouts, mobility, recovery, diet, supplements, mental preparation, etc. I'll write more about those as well as my progress in future posts.

Ultimately, I want to achieve my goal, but the experiment is really about how much I can improve.  How good can I get if I put all of my attention towards this one goal?  I worry about failing.  There are two ways I can fail: I can miss my goal, or I can fail to execute my plans.  The first is acceptable, and I'm not worried about that.  The second is the part I'm worried about.  I've rationalized my way out of self-imposed challenges before, but I'm hoping that being publicly accountable about my goals, plans, and progress will help me accomplish what might not be otherwise possible.

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