Train As You Fight

Thursday, March 21, 2013

Reminder: For those that are attacking 13.3 on Friday, use today as an “active recovery” day or take a rest day!

EIEC Tip of the Day:  Have quality back ups.  Remember Bill and Ted’s Adventure?  How in time travel past Bill and Ted would hook up future Bill and Ted with stuff they knew they needed?  I (present Zeb) always try to have meals standing by for future Zeb in the event of emergency or need.  Brian’s Bowls, Ohmybars, Pemmican, Super Greens Protein Bars, and Warrior Meals are my favs to have around the house or way stations at work.  Usually in dire need, I’ll forget I have them and ask myself, what would Past Zeb have done to help me right now?  Think it’s nerdy?  It is.  Does it work?  Abso-freaking-lutely.  Try it.  It works 99 % of the time!  (Time travel is still not an exact science, and yes I just wrote this entire paragraph.  Don’t judge.)

Warm up/Mobility:

Internal rotation smash with bar
Olympic Wall Squat
Super Rack

Strength: (Same for Classic and Advanced)

EMOTM for 10 minutes:
Even: 5x Ring dips (strict)
Odd:  5x Front Squat (70% to 80%)

     Notes: Focus on depth with the front squats and use the bounce out of the bottom!

Conditioning:

 Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold 

     Notes: Substitute regular pull-ups and parallette L (or chair) sit as needed.

Cool Down:

Cobra, 1 minute
Samson Stretch, 30 seconds per side
10 Wall extensions

 
Jefferson, contemplating 13.3 . . .

There is an old military saying that goes ‘Train as you Fight.’  The Open has reminded me recently of just how true this is.  If you have WODed and competed at our Friday Night Lights, you understand that the Open workouts feel like you’re in a fight.  My training recently has begun to reflect this:  In the middle of the WODs, when I feel myself red lining, when I feel like stopping, I say to myself, ‘Train as you Fight’ and all of a sudden I can keep going.  Would I quit during the Open WODs?  Would I sprint the finish or cruise it in? 

I remember Games ’09 Champion Mikko Salo saying something to the effect of, he has so much confidence in his training regiment and rigor that on Game Day he’s not really worried about what will be thrown at him.  Greg Glassman has also said to not let the mission parameters exceed the training stimulus. 

So when you are spilling your teeth in the middle of the WOD, remember that is how it’s going to feel when you’re competing.  It’s a fight.  I’m in a fight.  13.3 is a 12 minute AMRAP?  Fine, I’m in a fight for 12 minutes.