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Tips for CrossFit Open Workout 18.4 | Kelly Starrett

crossfit openThe CrossFit Open season gives us a chance to test our abilities and see how well we perform under pressure. With training, it’s easy to get into a routine and not question it. With competitions like the Open, it makes us think about how we can be better athletes and work on having better fitness, shapes, and mechanics. Kelly Starrett thinks that now is a great time in the Open series to reflect on our strategies and understand where we can make improvements. Kelly shares his tips for how to be a more integrated athlete and recover from CrossFit Open workout 18.4.

Post CrossFit Open 18.4: After Action Error Analysis

If you haven’t done the latest CrossFit open workout yet or if you’re going to attempt it again, Kelly Starrett highly suggests recording yourself completing the workout. Then, take a step back and look critically at your performance. The goal is to be able to evaluate your performance extrinsically and intrinsically.

Variability between Reps:

How much variability is there between your reps? Does your first rep look like the next? Ideally, your first and 45th rep should look the same. You want to be able to limit variability and keep the same movement patterns for all reps. It is expected that athletes will make movement errors, but if your intrinsic feedback mechanism is trained you can get right back on track. It’s important to realize when your movement pattern is off and be able to reclaim the ideal position so that variability can be reduced.

crossfit openEffects of Fatigue:

How does fatigue affect your shapes? When fatigue sets in for most people, their body’s initial reaction is to default to a position that is easier to maintain but mechanically less desirable.  Take note of changes in your own body when fatigue sets in. Does the pressure on your feet change? Do your elbows flair? Do the angles of your knees change? Practicing to maintain form through conditions like fatigue will help you become a better athlete. The most stable and capable athletes look the same under any condition. Even when fatigue sets in, they are able to maintain their shape and power output. Practicing this during training will help make it more permanent so your body doesn’t default to poor shape during fatigue.

Outward Affect:

Take a look at your face when you’re competing. Were you neutral? Or did you grimace? Your outward affect influences your experience of suffering. Think about softening your face and being more neutral.

Recreate Self Talk:

This one is a big deal. Research shows that self-talk is one of the most important variables in performance. Limit negative self-talk and practice positive self-talk, this is a learned skill.

Coach Cues:

If you have a coach during competition, listen to their cues. Many times people will have a coach on site and then not listen to their advice. This may take some practice but make it a point to listen to your coach’s cues.

Performance Changes:

crossfit openWithin your control, what are three things that you could’ve changed during the competition? For example, do you wish you warmed up more or moved more efficiently? Make a list and write it down so you don’t make the same mistakes every time.

Recovery & Adaptation Goals

  • Cool down for at least 10 minutes after the competition
  • Pre-sleep: Complete some soft tissue work on your posterior shoulder, QL, and low back. This will help create wonders to get your rotation back, which will improve stability.
    • ELODA: Get your butt up against the wall and put your feet up. Then, try to flex your quads and breathe. Spend some time in that position with legs straight up.
  • Marc Pro: Use the shoulder and low back flush. If you can’t get a good pumping cause you’re too tight, try using the high frequency setting for 20 minutes and then default back to the low frequency setting.
  • Next Day: Do some shoulder and torso friendly training the day after the CrossFit Open workout. Kelly recommends the bike, prowler, or drags.