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The CrossFit Open – An Agreement to WIN!

As we all know the “CrossFit Open is upon us!” I saw that 5 million times on Facebook Tuesday. Thanks everyone for reminding everyone else a thousand times, I think we got it. Anyways, at my gym, CrossFit Kyle, we had a little team briefing Tuesday night to let us know how things worked for all the newbies like myself. At the end of the meeting we were all handed a contract that is to be signed in each section each week that the Open workout is released. This contract is to be used as a mental, physical and nutritional agreement to win. Not just do your best, but really shoot for the stars. Up, Up and away!

 

So, without further adieu, A contract to WIN, and my public signature that will be posted each week.

 


 

To succeed as a valued member of CrossFit Kyle, I put my values, My intensity, my skills, my faith, my heart and my soul into this 5 week challenge of human capacity. This is my acknowledgement of the sacrifices it will take, including, but not limited to the prescribed actions required toward achieving the mission at hand; to win.

Expectations:

I expect to achieve a level of focus that will intensify my desire to live a healthy and more fulfilling life. I expect to find a new found passion for competition. I expect to perform at a level accustomed to what my Coaches expect me to perform at and I will not let them down. I expect to finish my task at hand without stopping until the last rep is complete or until the last second has expired. I expect to motivate and inspire my teammates and I expect motivation and inspiration form my teammates. I expect to win.

WEEK 1: Lauren Metcalfe
WEEK 2:
WEEK 3:
WEEK 4:
WEEK 5:

Goals:

My goal is to procide the leadership that my team needs from me. My goal is to value the goals of the team more than i calue my own personal goals. My goal is to finish each workout with nothng short of my very best, because my team, my gym, and my Coaches are worth it. My goal is to feel great about my performance and to not hold anything back. My goal is to make up new goals every week and to hol myself and my teammates accountable to those goals. My goal is to win.

WEEK 1: Lauren Metcalfe
WEEK 2:
WEEK 3:
WEEK 4:
WEEK 5:

Nutrition:

I will fuel my body, my mind, and my soul with the nutrients that will allow me to utilize my full potential. I will avoid those substances that will hinder my acceleration of performance because my teammates are counting on me. I will research and seek out advice on proper nutritional and supplemental intake so that I will give my body every chance to succeed. I will plan my meals out in advance so that I will not make poor decisions when it comes to frequency or quality of meals. I will make my nutritional recovery my absolute priority because I understand that it all starts and ends with nutrition. I will eat to win.

WEEK 1: Lauren Metcalfe
WEEK 2:
WEEK 3:
WEEK 4:
WEEK 5:

Motivation:

I will motivate myself to train with a purpose and to compete with a purpose. I will follow my Coaches into battle because I trust their experience, their knowledge, and I believe that they will stand behind me in any situation. I believe in my teammates and they believe in me; therefore I will offer the necessary motivation that they will need when they might look tired or frustrated or disappointed. I choose to make The Open an enjoyable experience and to find excitement every day because with every day I have a chance to get better. I will ask a teammate how they are doing today, because we need the accountability from each other in the time of battle. I will not post things on Facebook or Twitter that does not represent me and my gym in a positive light; I will stay focused. I will motivate everyone around me with my passion, work ethic, and teamwork. I will be motivated to win.

WEEK 1: Lauren Metcalfe
WEEK 2:
WEEK 3:
WEEK 4:
WEEK 5:

- UNBROKEN BITCH


So there you go, a contract to WIN.

The first Open workout has been released. I knew it was going to be something with a snatch:

Open Workout 13.1

MEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

 

Super excited……My mental game is really going to come into play here since I have Rotator Cuff Tendonitis in my right shoulder and jammed AC joints in both of my shoulders. Perfect timing for that, but its been a long time coming with my background, I guess. The Doc said it wouldn’t tear, so I am in the clear, it just might hurt pretty bad after the WOD. No big deal, then I have a week to recover and reduce the swelling again. Wish me luck, ill be hitting it this afternoon at 6:30! Pumped!

1 Comment
  • Mom on March 11, 2013

    You did good even though you were sick and being a newbie!
    -mom

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