The Crossfit Open 2015 and setting goals

I started Crossfit in early 2013, I wasn’t confident enough to join the Crossfit Open back then being that I started a month before. And in 2014 after a nasty car accident, I couldn’t do explosive movements or go below parallel in any squat movement, so it was a chance for me to work on my upper body strength until my knee was back to normal.

It was only recently that I started to gain confidence in my knee and trust that it is back to normal. In the passed two Opens, I couldn’t do a lot of movements because they were still skill that I was working on like, chest to bar pull ups, toe to bar and handstand push ups.

Even with a lot of practice, stringing them into continuous reps in a wod was extremely tough for me, the only time I’ve tried RX hspu was in Diane, and 15 reps in, I had to place the abmat because of fatigue. With toe 2 bar and chest to bar pull ups, my grip was an issue, I would fry my forearms with the first set, even after breaking it up. And mentally, I suck at mental challenges, I would just break down. I’m still learning on how to shut my brain off and fight threshold.

I started my squat program exactly 4 weeks ago, with the start of the Crossfit Open, it wasn’t easy, my legs were tight and sore every day. My squat program consisted of front squats and back squats:

Sunday: Heavy front squat (heaviest:85kg)
Monday: Heavy back squat (heaviest:90kg)
Tuesday: Moderate front squat (heaviest 77.5kg)
Wednesday: Moderate back squat (heaviest 85kg)

I also started training Olympic Lifting with my coach Natalia. Of course the first week felt ok, I was energetic and excited to learn technique and get more reps, more weights, get stronger.. Little did I know how sore, painful and exhausting it was! Of course, because I am a beginner learning the movement from the beginning, starting position, first pull, second pull, all that jazz, even holding the starting position I would feel my legs shake.

My performance in the open wasn’t as good as I had hoped, but I really do need to consider the change in my program, I was now focusing more into weightlifting and not just Crossfit. Hence the reason why I didn’t do 15.5, everyone I know was sore for days and I had to prioritize lifting over the Open this year.

Setting goals means sacrifice, and with a squatting program I need to follow religiously, I couldn’t risk burning myself out with one workout over some gains for next years open!

Setting my goals:

Last year, my goal was to get chest to bar pull ups, this year I got my chest to bar kipping pull ups and with a lot of strict work, I also got weighted chest to bar chin ups.

Handstand push ups were my goal for 2013 and yes I got them but I was still working on skill work and kipping technique.

After my knee surgery, my squats were not going anywhere until I trusted my knee 100%. After shockwave therapy, I tested my front squat and it increased by 5 kilos after resting it for 3 weeks, same with my back squat. Before my surgery my front squat was around 75 kilos, and back squat was a barely 85kg.

My goal for 2014 was 85kg front squat and 95kg back squat, and even though I was held back and couldn’t achieve my goal in time, I couldn’t be happier with an easy 85kg front squat and 95kg back squat.

This years goals:

*Strict Muscle Up
*Strict handstand pushup (I can barely get one, I’m aiming for up to 5)
*Butterfly pull ups
*Front squat 100kg
*Back squat 110-120kg
*Clean & Jerk 80kg
*Snatch 60kg

Silver lining, we all start from somewhere, and with the hype of the open it is okay not to get your first muscle up, it’s okay if you still don’t have your toe to bar, it’s okay if you’re still learning, and it’s also okay if you have all of those but did not perform as well as you expect. We all have goals in life, in fitness, in crossfit, we just have to set focus on what is important and do it often, then you will achieve what your set your mind to.

Believe in yourself! God bless you all xoxo

Kiki