For each WOD of the 2015 Open, I will make a few tips and suggest some Mentality WOD posts that will help you. These 5 weeks are a huge physical and mental challenge, and you have to be adaptable, prepared and confident to get the most out of yourself.
For all of The Open workouts, remind yourself why you’re there, be grateful for your abilities and opportunities, surround yourself with amazing support, focus on what you can control and put it all out there. Also, read what not to do.
For 15.1 and 15.1a I am going to give you 4 mental performance suggestions, and 4 other posts to read that will help you perform your best.
- For the first part 15.1 break the reps down to 5 at a time. Try counting down “5,4,3,2,1” then repeat “5,4,3,2,1” – even if you are going unbroken, counting this way will help you stay positive and help you feel like you’re charging through the reps. This is a perfect rep scheme for this way of counting. This will help you take little chunks at a time, instead of focusing on how many more minutes you have, you will always just have 5 or less reps to go. The higher the reps (like toes to bar) the more important it is to break them down into sets both physically and mentally. You’ll want to be intentional with what you’re telling yourself about where you are in the WOD
- Know what you’re going to tell yourself when it starts to get really shitty. Don’t just wait until that point and then freak out, or get negative. Know what mantras, quotes, or words you’re going to use to get yourself to keep moving. Use something that is powerful to you, and that has helped you in the past. You’ll want to know what your “self-talk strategy” is going to be before you start, so that when you’re struggling and panting you can go right to it
- This workout presents a lot of opportunities to hang your head, look at your ripped hands, and take longer breaks than you may want to. Give yourself 1-5 deep breaths between movements and try to stick to that as long as possible (just like Rich Froning did). Make sure your body language is working FOR you, instead of against you and challenge yourself to keep your head and eyes up, shoulders back, and don’t look at anything that’s hurting you
- You’re going to have some transition time from 15.1 to 15.1a while you change the weights. This is where you’ll want to think of all of your calming thoughts. Slow your breathing as much as possible and smile while you’re getting ready for the next part. Take a minute to gather yourself and make sure your weights are correct (with your judge) before you start your attempts. Then, when it’s about 5-10 seconds before your lift you can get fired up. Don’t take your eyes off the bar and give yourself plenty of space and time to hit the lift