Uh oh, guess who has access to wireless again? It's me in case you hadn't guessed. Enough with the pleasantries, let's go. Our question of the night is...do you have a mental game plan for you workouts? As most of you know, a majority of CrossFit workouts are not balls to the wall (unless the workout calls for wall balls...come on, y'all had to see that coming), and like any task oriented project, it's important to go into these workouts with a plan. All workouts have different goals and look to work different metabolic pathways. Here is how I personally break down a WOD. (PS, this post could potentially be endless in the sense that there are an infinite number of workouts with each one needing a different plan of action for each individual athlete). Once I have seen the WOD, and the movements involved, the following questions are what I ask myself at the onset of every workout.
1. How many movements and rounds are in the workout?
2. What is the rep scheme and total volume of the workout?
3. How heavy are the loads?
4. What are my current goals, and how can I make this workout fit those goals?
5. What are my current limitations, and how can I alter this workout to fit those limitations?
6. Where do I push myself, and where do I hold back (i.e. can/should I build my own rest into a WOD?)?
edlining is that point in a workout when you can no longer breathe, and you find yourself resting more than you can work...that is until you can reset your heart rate. There are very few 2-3 minute or faster workouts. So the easiest and most obvious advice is to start a workout at a "jog" pace that you are comfortable with and can maintain throughout the WOD. Then, speed up as needed, and end with a sprint. It doesn't get more simple than that...hmph, as we all know, easier said than done.
Rest should also be a part of certain workouts. In a rounds for time (RFT) workout, set a goal for how fast you want to complete each round; rest with the time left over. Very similar to our "every x minutes for x minutes" WODs. Again, if there's too much rest, then go faster in the round or rest less. Virtually every workout can be broken down in this manner. "Grace" is 30 Clean & Jerks. Try breaking it down into 1 rep every 5 seconds. It will allow you to maintain a pace throughout the entirety of the WOD, instead of the typical approach, of completing as many reps as possible out of the gate, which can quickly lead to extended rest periods and/or redlining.
Obviously, speed of a workout will be dependent on load, and load should be dependent on your personal goals. There are tons of benefits to all workouts weather you are using heavy or light loads. My one suggestion, always challenge yourself. However, don't do it at the expense of form and technique for load and speed.
I hope this helps. There is no one way to attack a WOD. This post could go on for days breaking down multiple styles of workouts. If you don't know, ask a coach, and we will be here to give you strategizing suggestions.