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Photography: Oscar Bravo

I have nearly completed the process of redoing every CrossFit Open workout. These are my results and reflections from the 4 workouts of 2015. To learn more about the #OpenParkerProject, read this blog post.

I’ll start by detailing my results for each workout. I’ll list some things I did well, and some things I want to improve on next time. Afterwards, I’ll summarize my learning experience for this leg of the Open Parker Project.

Reminder: on some weeks, I checked my historical score, while on other weeks, I went in blind, not knowing what number I had to beat.

15.1 9 Minute AMRAP 15 toes to bar 10 deadlifts (115) 5 snatches 2015 score: 197 2017 score: 196 I did NOT check my old score	Things I did well: I transitioned quickly to each exercise I broke up the toes to bar early to maintain a pace Things I want to improve on: I want to build my endurance in toes to bar I want to do unbroken snatches to save time
15.3 14 Minute AMRAP 7 muscle ups 50 wallballs 100 double unders 2015 score: 508 2017 score: 533 I DID check my old score	Things I did well: I had a strong catch and press in the muscle up I pushed hard through the last half and last minute of the workout Things I want to improve on: I want to rest less between mini-sets of 10 wallballs I want to transition faster to the muscle ups each round
15.4 8 Minute AMRAP handstand pushups 3,6,9,12,15,18… cleans (185) 3,3,3,6,6,6… 2015 score: 128 2017 score: 125 I did NOT check my old score	Things I did well: I did unbroken sets of 3 on the cleans I tried to go before I felt ready on the hanstand pushups Things I want to improve on: I want to have a faster kip in the HSPU I want to start kipping sooner in the WOD (I used strict reps for the early rounds)
15.5 For time: 27-21-15-9 Row calories Thrusters (95)2015 score: 6:52 2017 score: 6:20 I DID check my old score	Things I did well: I transitioned quickly between exercises I focused on 1-2 movement cues for every single rep. Things I want to improve on: I want to row faster at an earlier point in the workout. Hold a faster pace overall.

 

The words of the day are “Volatility,” and “Consistency.”

This 5th and penultimate (penta-ultimate??) chapter of The #OpenParkerProject was volatile in its unfolding. I alternated close, stinging defeats with sound, comforting victories. As I near the end of the project, I notice my energy levels and motivation vacillating in comparison to the steadfast demeanour I held at the project’s inception. In other words, I’m tired, dude.

However, if I zoom out and look at the calendar of weeks and months, this seems like an appropriate time to be “digging deep” into some fatigue, about a month before the commencement of the CrossFit season.

I’m observing that I consistently fall short on workouts that include the following: upper body endurance. Whether it’s the grip and arms in pullups or toes to bar, or the triceps and shoulders in handstand pushups and burpees, these WODs have proven the most difficult to secure a victory. I take this as a sign that I am evolving as an athlete. I have been working on the other qualities that MOST hold me back.

Consider the following: 15.1, the toes to bar/ deadlift/ snatch WOD, was a one-rep defeat. Essentially a tie… At least, probably the closest scores I’ve had during the project. However, the qualitative experience and the observable performances were VERY different. In 2017, I held a very consistent pace: I broke up the toes to bar in the second round, and I did singles on all the snatches. Compare this to 2015, when I came out hot, going unbroken on the snatches long into the workout, and doing big full sets of toes to bar for probably the first 3 rounds.

So, in 2015, I relied on muscular endurance to grab points early in the WOD, and then limped through the final half. In 2017, I paced myself out in a more sustainable way, starting slightly slower, but maintaining a better rate of work at the end of the WOD, and obtaining essentially the same score. The only problem was, I paced it out too much. I was playing to remain comfortable, not playing to win. The lesson here is that I now have options: I could have (should have, would have…) done “unbroken” snatches on at least a few rounds. I could have cycled some reps faster, maybe transitioned more quickly. In 2015, I had only one option: play to survive.

If I play that card now, it will certainly hurt, but my tools and capacity are developed enough that I will be rewarded. This observation is consistent with my result on 15. 3, the muscle up/ wallball/ double under WOD. It required 14 minutes of skilled capacity, and I can safely say I gave it my all. I tried to go as fast as I could on every exercise, every round – and my body rose to the challenge (and paid the price afterwards!).

I had 1-2 key focus cues for each exercise, and I was able to keep my mind on these to get me through the pain of the workout. I pushed hard in the final minutes of the workout, urgent to get to the next exercise and win more points. I couldn’t walk properly for the rest of the day. This is the approach and effort that I want to maintain CONSISTENTLY during the 2017 CrossFit Open.

Photography: Oscar Bravo

I am in the process of redoing every CrossFit Open workout. These are my results and reflections from the 4 workouts of 2014. To learn more about the #OpenParkerProject, read this blog post.

I’ll start by detailing my results for each workout. I’ll list some things I did well, and some things I want to improve on next time. Afterwards, I’ll summarize my learning experience for this leg of the Open Parker Project.

Reminder: on some weeks, I checked my historical score, while on other weeks, I went in blind, not knowing what number I had to beat.

14.2 advancing 3 Minute AMRAPs only 2 rounds of: Overhead squats (95) Chest to bar sets of 10,12,14, etc. 2014 score: 266 2015 score: 268 2017 score: 270 I did NOT check my old score	Things I did well: I transitioned quickly to the overhead squat I reached my chest out towards the bar to achieve smooth pullups Things I want to improve on: I want to relax in the earlier rounds, then squat faster through the 18s I want to build my endurance in pullups
14.3 8 Minute AMRAP Deadlifts 15 box jumps Deadlift reps go: 10, 15,20, 25, 30, 35 weights go: 135, 185, 225, 275, 315, 365 2014 score: 160 2017 score: 175 I DID check my old score	Things I did well: I held a steady pace overall I maintained deadlift form and output under intense fatigue Things I want to improve on: I want to transition/change weights even faster I want to find a faster RPM on box jumps
14.4 14 Minute AMRAP 60 calorie row 50 toes to bar 40 wallball 30 cleans (135) 20 muscle ups 2014 score: 201 2017 score: 218 I did NOT check my old score	Things I did well: I pushed hard through the wallballs with no breaks I pushed hard through the cleans with steady singles Things I want to improve on: I want to rest less on the muscle ups I want to push harder in the final minute returning to the rower
14.5 For time: 21-18-15-12-9-6-3 Thrusters (95) Burpees over bar2014 score: 10:25 2016 score: 9:11 2017 score: 8:57 I DID check my old score	Things I did well: I had efficient technique on the thrusters and burpees I focused on 1-2 movement cues for every single rep. Things I want to improve on: I faded slightly on the rounds of 12-9; I want to push a more consistent pace

 

The first thing I noted while reflecting on this chapter of The Open Parker Project was that all my efforts were victorious.

Some by a narrow magnitude (only 2 reps on the squat/pullup WOD), and others by a larger margin ( over 40 seconds worth of extra time on the deadlift workout. I loaded up the plates for 365 but unfortunately hit the time cap before I could lock out my rep!).

Most notably, two of the workouts in the 2014 season were repeated in future seasons: the squat/pullup WOD resurfaced in 2015, and the dreaded thruster/burpee WOD served as the finale to the 2016 Open. What a treat! In this regard, the 2014 season stands as the richest pool of data to pull from.

I want to focus in particular on 14.5 here. I had the option of only racing my score of 10:25 achieved in 2014; after all, I am currently focused on that season’s string of challenges. However, I knew inside that if I only surpassed 10:25, and fell short of my far superior 9:11, I would be disappointed in myself for possibly holding back and not chasing my full potential.

I set a goal for myself of finishing under 9:00. In order to achieve that, I would need to focus on the following: “rack and shove” was my cue for the thruster. To stay efficient, I want to place the bar quickly and fully on my shoulders in the rack position – I don’t want to let my elbows drop and slide the bar down my chest; then, I want to shove it overhead with help from my whole body. For the burpees, I wanted to focus on “deadlift and bench press.” This is something I teach in my workshops – hinge up and down like a deadlift, and bounce of the floor like a bench press.

For me to go even faster in this workout, I will need to shave a couple seconds off of my transitions, and maintain  a slightly faster pace on the burpees. In particular, the round of 12 and 9 really got me here. OUCH!

Photography: Oscar Bravo

I am in the process of redoing every CrossFit Open workout. These are my results and reflections from the 4 workouts of 2013. To learn more about the #OpenParkerProject, read this blog post.

I’ll start by detailing my results for each workout. I’ll list some things I did well, and some things I want to improve on next time. Afterwards, I’ll summarize my learning experience for this leg of the Open Parker Project.

Reminder: on some weeks, I checked my historical score, while on other weeks, I went in blind, not knowing what number I had to beat.

13.1 17 Minute AMRAP Burpees (6” touch) – reps go 40, 30, 20, 10 30 Snatches – weights go 75, 135, 165, 210 2013 score: 173 2016 score: 180 I DID check my old score	Things I did well: I started fast and tried to hold on I moved urgently to finish the 165 bar Things I want to improve on: I want to try single, consistent reps at 135 I want to hold a more steady RPM overall
13.2 10 Minute AMRAP 5 push press 10 deadlifts 15 box jumps 2013 score: 310 2016 score: 306 I did NOT check my old score	Things I did well: I held a steady pace overall I transitioned fairly quickly Things I want to improve on: I want to transition even faster I want to find a faster RPM on box jumps
13.4 7 Minute AMRAP 3 clean and jerks 3 toes to bar -Then 6 each, then 9, etc. 2013 score: 103 2016 score: 104 I DID check my old score	Things I did well: Maintained a smooth, relaxed technique Things I want to improve on: I want to rest less on the clean and jerks; I want to do single reps sooner in the WOD
13.5 4 Minute AMRAP 15 thrusters 15 chest to bar If 3 rounds completed, go until 8:00 2013 score: 150 2016 score: 163 I did NOT check my old score	Things I did well: I had efficient technique on the thrusters I focused on my breathing Things I want to improve on: I want to try a slightly faster pace in part 1 to give myself more time in part 2 I want to have smoother, faster pullups

 

The theme of this chapter of The Open Parker Project is “Focus.”

I suffered one defeat, falling short of my old score by 4 reps on workout 13.2 (I did not know my score going into it.) I distinctly remember being very distracted during this WOD. Here are some of the things I was thinking about:

• The music is too loud
• It’s almost Christmas!
• I am beating Lindsay
• Lindsay beat me on this workout in 2013, so if I’m ahead of her, I must be doing well.
• I wonder if the push-press will start hurting

– And all sorts of other thoughts that were not contributing to a successful effort.

 

In contrast, I reigned in my focus for 13.5 and saw an improvement in my performance.

• I decided to move slow and steady for the first half
• I focused on a quick, solid rack position for each thruster rep
• I monitored my breathing and tried to find a good rhythm.

When I compare these two lists, it is clear which is better. Regardless of the content of the thoughts for 13.5 (the victory), the overall focus was internal: I was thinking about things directly related to my movement, my positions, and my pace.

Reflecting on 13.2 (the defeat), the overall focus of my thoughts was external. I was thinking about things that had NO direct influence on my score at the end of the day. I was evaluating my pace based on another athlete, and I was letting the environment seep through the filter of my focus.

The salient lesson here is that I can choose to think about things that will help me perform better. I want to be an infallible firewall of willpower. I want to be a sturdy dike of determination.

Coming up next: WODs from the 2014 CrossFit Open!

 

Photography: Oscar Bravo

I am in the process of redoing every CrossFit Open workout. These are my results and reflections from the 4 workouts of 2012. To learn more about the #OpenParkerProject, read this blog post.

Reminder: on some weeks, I checked my historical score, while on other weeks, I went in blind, not knowing what number I had to beat.

In 2012, I recall rolling into the CrossFit Open after a block of Olympic Weightlifting focused training. I was powerful, but lacking capacity. For example, I did not make it to the last round of snatches in 12.2, even though the final weight would have been no problem for me.

During this chapter of The Open Parker Project in 2016, I still feel relatively out of shape – I’ve only been training for a couple months. However, I believe my baseline level of conditioning has improved over the years. During these workouts I maintained a more consistent pace and required less rest between stations, compared to my fast bursts of power and longer rests in 2012.

So, if I can regain my power and improve my cycle speed, while continuing to build my capacity, I’ll be in pretty good shape this season.

12.1 7 Minute AMRAP Burpees (6” touch) 2012 score: 125 2016 score: 124 I DID check my old score	Things I did well: I started with a larger set of fast reps I exploded off the floor on every rep Things I want to improve on: I want to hold a faster RPM through the middle of the workout I want to push to failure in the last 1:30
12.2 10 Minute AMRAP 30 reps snatch 75 lbs 30 reps snatch 135 lbs 30 reps snatch 165 lbs Max reps snatch 210 lbs 2012 score: 85 2016 score: 90 I did NOT check my old score	Things I did well: I stayed relaxed in the first round I used short urgent sets in round two Things I want to improve on: I want to stay aggressive and urgent in round 3 I want to set up faster on the bar
12.3 18 Minute AMRAP 15 box jumps 12 push press (115) 9 toes to bar 2012 score: 368 2016 score: 397 I DID check my old score	Things I did well: I stayed unbroken on the ttb and barbell longer than expected I transitioned quickly to the box jumps Things I want to improve on: I want to pick up the barbell sooner I want to shrink my ROM on the push press
12.4 12 Minute AMRAP 150 wallballs 90 double unders 30 muscle ups 2012 score: 264 2013 score: 265 2016 score: 276 I did NOT check my old score	Things I did well: I stayed calm and took short breaks on the wallballs I stayed relaxed when I tripped on the rope I pushed close to failure on the rings Things I want to improve on: I want to take a larger first set of wallballs I want to go unbroken on the double unders I want stronger shoulders for pulling and pushing the muscleups

 

Key reflections:

The burpee workout was a tough loss! I distinctly remember myself bragging to my friends at crossfit NCR, “my score last time was 125. It’s not a question if I’ll beat my old score – the question is how much I’ll beat it by.” I went in confident that my conditioning was superior. However, as discussed last chapter, my biggest gap right now is muscular endurance – I haven’t built up the stamina in my upper body to push through a high volume of a single movement. I am programming a base layer of bodyweight fundamentals each week to address this.

In contrast, 12.3 was a big victory – one of the biggest I’ve had so far. Still, it could have been bigger. I recall this event in 2012 requiring me to rest more and take breaks on the toes to bar and push press. In preparation for this workout in 2016, I DID go look at my old score. I knew the number to beat and the pace to chase. In the final half of the workout, I was aware that I was ahead of the pace. I felt confident I would beat my old score. This allowed me to relent slightly. Maybe I rested a couple extra seconds between sets. Maybe I relaxed my pace on the box jumps. I still secured a victory, but it involved too much gamesmanship. I want to be decisive and ruthless.

So, I compare a 12.1 loss with a 12.3 victory – where they share common ground is that I knew my score ahead of time. They also both left a bad taste in my mouth. I’ve always believed that I’m a very calculating athlete: the more information and strategy that I have before competition, the better I will do. However, the evidence so far suggests that prior knowledge may be impeding my performance! I’m curious to see if this pattern continues through the next chapter of The Open Parker Project. 2013 here we come!

 

I am in the process of redoing every CrossFit Open workout. These are my results and reflections from the 6 workouts of 2011. To learn more about the #OpenParkerProject, read this blog post.

I’ll start by detailing my results for each workout. I’ll list some things I did well, and some things I want to improve on next time. Afterwards, I’ll summarise my learning experience for this leg of the Open Parker Project.

Reminder: on some weeks, I checked my historical score, while on other weeks, I went in blind, not knowing what number I had to beat.

11.1 10 Minute AMRAP 30 Double unders 15 snatches. 2011 score: 351 2014 score: 353 2016 score: 378 (I DID check my old scores before the WOD)	Things I did well: I had consistent technique on both movements from start to finish. I took only short breaks and kept my transitions urgent between exercises. Things I want to improve on: Maintain unbroken sets of 15 snatches deeper into the workout. Have a slightly faster cycle speed or RPM on the barbell.
11.2 15 Minute AMRAP 9 Deadlifts 12 pushups 15 box jumps 2011 score: 452 2016 score: 409 (I did NOT check my score before the WOD)	Things I did well: I maintained technique and knee/ankle position on nearly every box jump. I started each next round of deadlifts before I felt ready (trusting I can handle the weight and reps) Things I want to improve on: I want to have faster cycle speed on all movements. Spend less time on each rep and each round.
11.3 5 Minute AMRAP Squat clean +Overhead 2011 Score: 65 2016 Score: 68 (I DID check my old scores before the WOD)	Things I did well: I tried to set up quickly for each repetition Things I want to improve on: I want to catch my cleans lower I want to brace my abs more during the push overhead
11.4 10 Minute AMRAP 60 Burpees 30 Overhead squats 10 Muscle ups 2011 Score: 135 2016 Score: 143 (I did NOT check my old scores before the WOD)	Things I did well: My burpees were fast and agressive off the floor My burpees were relaxed between reps Things I want to improve on: I want to rest less between exercises (faster transitions) I want to push harder on the second round of burpees
11.5 20 Minute AMRAP 5 Power clean 10 Toes to bar 15 Wallball 2011 Score: 344 2016 Score: 342 (I DID check my old scores before the WOD)	Things I did well: I had a quick cycle speed on the power cleans I paced the toes-to-bar to my current ability, breaking the 10’s into two sets per round Things I want to improve on: I want to reduce ROM to improve cycle speed of the wallballs I want to rest less after the wallballs and maintain unbroken sets of 15 further into the workout
11.6 7 Minute AMRAP Thruster Chest to bar (3,6,9,12…etc) 2011 Score: 132 2014 Score: 133 2016 Score: 135 (I did NOT check my old scores before the WOD)	Things I did well: I maintained large sets of pullups through the middle of the workout I started the later sets of thrusters before I felt ready Things I want to improve on: I want to cycle both movements faster and minimize my range of motion I want to have a higher sense of urgency in the initial rounds, and during the final minute.

 

Revisiting all these workouts over 6 weeks was fun!

My prediction, and hope, was that my past self would prove a worthy adversary. This seems to be the case so far, as my record stands at 4-2, and 3 of my results were within 3 points of my previous score! I’m definitely feeling competitive and motivated to beat my former self.

The assumption is that “Out of Shape Lucas” in 2016 might loosely match up with “In Shape Lucas” from 2011. Looking ahead to the end of the project, I hope that “Almost In Shape Lucas” in February 2017 will be at least up to speed with “Almost In Shape Lucas” from March 2016.

My WOD defeats:

I’m noticing a pattern that makes sense, and that I predict will continue for the next couple chapters of the project. On two workouts, I failed to beat my old score: 11.2 and 11.5. These workouts involved high numbers of pushups and toes to bar, respectively. These movements depend heavily on local muscular endurance. In other words, one’s ability to continue the workout is limited by a specific set of muscles, like the triceps or the hip flexors.

I’m not overly concerned about this – muscular endurance takes time to develop, and I am starting from a relatively “de-trained” state in the off-season. taking a sneak peek ahead at upcoming workouts in The Open Parker Project, there are plenty of movements like burpees, toes to bar, and pullups, to test the progress of my smaller muscle groups!

As for how checking my old scores makes a difference on performance, I’m withholding judgement at this time. Hopefully after the 2012 or 2013 set of WODs, I’ll be able to see a clear pattern of how this factor plays a role on alternating weeks.

 

Photography: Oscar Bravo

 

I present to you the #OpenParkerProject.

• What is it?

I am going to redo all the CrossFit Open workouts. I’ve been in the game since 2011, when The Open became the gateway to Carson. I’ll be competing against all my old scores, and documenting my victories (or defeats!) here on the blog. This will involve approximately 26 events and data points (excluding repeats).

• How am I doing it?

Once per week, I will do a CrossFit Open workout. Starting with 2011’s events and progressing all the way through the 2016 program.

Every Friday will be “Game Day.” I want to physically and mentally prepare for Game Day as if I am approaching a 2017 Open workout.

On some weeks, I will look at my past scores. This will give me a clear target and challenge to attack. On other weeks, I will NOT check my old scores; I’ll just prepare for competition and give my best effort. I think there is value to both scenarios. Effort is always important, but there are different mental approaches  to fighting a known enemy vs. going in blind.

I will NOT repeat the repeat workouts… for example, 14.1 was the same as 11.1, so I’ll go straight from 13.5 to 14.2. This will save me some time and avoid excessive repetition in the #OpenParkerProject’s condensed format.

About 6-7 weeks before the 2017 Open, I’ll have to do two events per week, to get them all finished in time.

• Why am I doing it?

As an athlete, I want to stimulate my competitive spirit more consistently throughout the year.

However, I want to avoid the stress and impact of a full weekend event plus travel. I also want to avoid comparing myself to others while I get to work in the offseason; The Open Parker Project will allow me to compete against myself.

I will get to have a ‘game day” experience each week that will stand in contrast to my regular training. This distinction between training and competing is important. Athletes need to be able to upregulate or downregulate their arousal and energy to meet the task at hand. I’ll get to practice pulling myself together and sharpening my focus for a challenging test, and then incorporating any reflections into the next week of exercise.

• Where am I doing it?

All Around the world! As of writing this, I’ll have done Open workouts in Dublin, Amsterdam, Copenhagen, and Ottawa. Pretty neat! Now that I’m back in Canada, I’ll be throwing down with Games athlete Paul Tremblay at NCR.

Who am I doing it with?

The boys at CrossFit NCR have been supportive enough to try some of these WODS with me. They’ve even added them to their affiliate programming on Fridays! I’ll be very interested to see if this has any effect on the overall performance of their box from last year to this year’s CF Open.

If you want to join me, you can follow along on social media using the hashtag #OpenParkerProject. I’ll be rolling into 2012’s set of workouts with 12.1 on Friday November 18, 2016.

• Predictions:

I hope that each week will be an appropriate challenge. It will be interesting to revisit my past performances  – I was a much different athlete in 2011 than I was in, say,  2014, and I’m going to be a different athlete when 2017 comes around.

Theoretically, my average fitness has increased each year from 2011 to the present. However, right now in the offseason, I am out of shape relative to where I will be in March 2017.

SO, my grand idea is that the the progression of capacity from 2011 to 2017 will at least loosely parallel my gains in fitness from October 2016 through the next CrossFit Open. In other words, the challenge and efforts to beat my old scores will remain relatively consistent.

Photography: Oscar Bravo

After the 2016 CrossFit Games, I wrote a blog about how dissatisfied I was with my performance. At the time, my overall outlook was frustrated and negative. I made the choice to publish those feelings, for two reasons: to offer you an open and honest look into one athlete’s experience, and to benchmark my mentality for future comparison.

It’s taken me 2-3 months, but I’m starting to feel a difference. I’m less focused on the past, and more excited about the future. Better yet, I’m noticing myself grabbing handfuls of moments; being present where I am and making as much progress as I can today. Trying to “seize the carpe,” if you will.

This is both a conscious pursuit and a natural process.

It’s a conscious pursuit because I’m striving to nail the basics. I want to do my meditation every day. I covet sleep as if it is steroids. I do things in training that leave me feeling better than when I walked in the gym. I try to express gratitude. All these things support my well-being and my athletic potential.

It’s a natural process, because it takes time. Every year after the games, every year, I feel like retiring. Call it a hangover, call it depression; I had similar feelings of exhaustion after finishing high-school and university. I think this is a common result for many people. You build yourself up for so long, do what needs to be done, achieve and sustain a homeostasis, and then suddenly remove that chronic stimulus. The body and mind don’t know what to do… but they figure it out eventually.

I know from experience that if I bide my time, if I conserve myself, if I allow my spirit to regenerate, it will eventually spark back to action. As mentioned in “2017 Starts Now,” I’m feeling a natural enthusiasm for training again. I didn’t want to force myself back to the gym right after The Games, with an attitude of neediness and desperation. That would be the wrong door to enter the 2017 season.

I think it’s better to sit back and observe my thoughts. When the balance starts to shift towards acceptance, gratitude, and hopefulness, this is fertile ground for a successful season, and an appropriate time to roll into more productive training.

So, I am posting this for two reasons. I want to document my shift in perspective. I also want to offer support and evidence to anyone else who is in a similar slouch. Be patient with yourself – notice your fatigue and frustration as signs that you have worked hard for something you care about.

If you nail the basics, and give yourself time, you will have the best possible chance for a successful comeback. I’m not much of a surfer, but I think it’s the same out there on the water: you can’t just thrash around. If you work hard, with the correct timing, the wave will pick you up and take you where you desire. If you do happen to miss it or fall off, the next wave will be along shortly for you to try again.

photography: Oscar Bravo

“My 2017 season starts now!” is a line you likely read repeatedly after the 2016 CrossFit Games. Maybe in the week after, the next day, or even the evening of the event.

To be honest, this really doesn’t resonate with me. When I read something like this I’m not quite sure whether to be skeptical or dismayed. Skeptical because the veterans should know how impactful the Games stimulus is on the athlete, and dismayed because the rookies are heading towards the all too familiar pattern of: make the games; have the time of their life; dive headlong into next season without recovery; burn out before the next Regionals.

Now, remember, this is just my take. And of course, it’s entirely possible that the mindset of a true champion is the mindset of, “no time off, no easy days, and no slacking.”

However, I would consider the following:

We accept the idea of “cycling” in and out of hard training. I’ve also lectured about periodized nutrition and periodized recovery. So, what about periodized focus? Cycling sports psychology?

Athletes are familiar with the idea of “periodization” when it comes to exercise programming. We need intense training, but also physical recovery time, during each day, from week to week, within a training cycle, and across the year. I would argue the same undulating wavelike approach is just as important when it comes to one’s mindset and focus.

Taking time to enjoy life, appreciate art, love others, set goals, build self efficacy, commit to excellence, and develop discipline – all valuable avenues for one’s focus, perhaps every day, and/or perhaps with different emphasis through the year.

So, let the record show Lucas Parker’s official statement for next season’s training:

“2017 starts now!”

This stands in contrast to the more eager post-Games proclamations. Which approach is correct? Technically, neither is… 2017 truly starts momentarily after 11:59 p.m. December 31 2016.

Of course, the point here is the marked shift in focus. Some athletes seem to be able to sustain laser focus every single day. Personally, I want a break. I believe seasonal athletes need a refractory period, so that they can regroup and peak for their next performance.

I haven’t really trained in well over a month.

Am I out of shape now? Yes. But in the span of 6 years of CrossFit Games, having around 6 months of down-time is actually quite reasonable (even minimal).

Maybe I’ll talk more about focus, recovery and downtime in another post. For now, here are my immediate plans for training. I’ll be spending the new cycle working on the following benchmarks:

CHINUPS: max reps

• To improve my muscular endurance, give the shoulders a break from swinging, and avoid overuse of the more typical pronated hand position.

FRONT SQUAT: max weight

• Aside from leg strength, I want to work on my rack position and postural strength.
  
• I’ll be utilizing the SquatStrong program: a 6 week cycle that involves 2 sessions per week. The mixture of dynamic and heavy sessions will develop my athleticism and power in a more useful way than a typical powerlifting program.

6000m ROW: time-trial

• I want to develop more aerobic power, capacity, and physical durability.

In 6-7 weeks, I’ll retest all these and reflect on my training. Of course, I will be incorporating other exercises like presses and running, but I feel that 3 benchmark tests is plenty to focus on for marked improvement.

Follow along on Facebook, Twitter, Instagram, and get the in-depth updates here on my blog!

 

Photo: Paradiso CrossFit

After the 2016 CrossFit Games, many athletes are posting rosy reflections brimming with positivity.

My experience is different. I want to be as honest and respectful as possible with my recap, in order to broaden the conversation and tell my story.

That story is actually pretty short: after Event One, I was fucked up.  The trail run destroyed my calves and ankle, and had me peeing gatorade-red for the rest of the day.

My thoughts going into The Games were the following:

• Every year I get a slow start.
• The first events typically place me low on the leaderboard, and this makes it difficult to compete against the top athletes during the weekend.
• I need to get on top early.
• I need to go as hard as possible out of the gate, and get myself in the mix.

Well, I went as hard as I could for 7 kilometers of crawling and falling up and down hills. I am EXTREMELY proud of this effort. I’m also proud of the 575lb deadlift that left me in the top 5 overall after 2 events. After this, however, I failed to produce any more top performances.

Now, before you say, “well Lucas, you need to recover! You need to push through, and overcome adversity!” That’s what I did. For the rest of the weekend, I WAS recovering, I WAS pushing through, and it still wasn’t enough to achieve my goals.

I think this is where my frustration comes from. It feels like there were two competitions happening: The Dave Castro Games, and The CrossFit Games.

The Dave Castro Games had a very military feel. It was all about adversity and survival. Can you  get through it? Pass or fail. Live or die. In this competition, I’d say I passed. I survived, I got through it. Same as last place, same as first place.

Only problem is, this was also The CrossFit Games. There is a complex and detailed ranking system based on split seconds and inches. That’s what I’m frustrated about: I feel like I wasn’t part of that competition. I feel like I was on the outside looking in.

So, my overall attitude during and after the 2016 Games was quite negative. Were there positive aspects to my experience? OF COURSE.

• I spent time with my family.
• I bonded with other athletes.
• I felt energy from the crowd.
• I visited Aromas on the 10th anniversary of The Games
• I got a tan. I picked up some fancy Reebok kit. I got more instagram followers and sold a few sweet t-shirts.

But those were not my goals. Yes, I want to have fun – but winning is always more fun. I want to win events. I want to be in the top heat. I want to storm the podium and show my loved ones the results of their sacrifices.

So how do I move forward?

First, I’ll take some time off. No focus, no training. Then I’ll reset my body and mind for the year ahead. Despite my frustrations this year, I have some solid performance points to lean on:

• I am one of the strongest and fastest men in this sport.
• I’ve been a key player on Team Canada for 2 years.
• My skills are excellent and continue to improve.
• I have friends and family who love and support me.
• I can do anything I want in life, and for now it is this.

Since 2011, The CrossFit Games has always included swimming in its battery of events.

However, some might say that swimming has no place in the test for the “fittest on earth.”

• According to CrossFit, being more fit is defined as having “Increased work capacity across broad time [domains] and modal domains.”
• Within that definition, a participant is being tested in terms of his or her power output, or “work capacity.”
• CrossFit defers to physics for their definition of work capacity, where Work equals Force times Distance. Putting that over Time, gives us Power, or P=Fd/t.
• So, if you are moving a large load, over a long distance, and doing it in a short amount of time, you are producing a lot of power. What’s more, you’re a candidate for the title of “fittest on earth!”

Now, consider swimming. An Olympic sport. Every year I’ve competed at the Games, we’ve been in the ocean or a pool. In terms of human history, swimming is probably one of the “classical” sports, right behind running and lifting heavy rocks. However, does it have a place in the Games?

According to the points above, I’d conclude swimming does not. By CrossFit’s own definitions, swimming is not very functional. What is a functional movement? According to CrossFit, a functional movement is something that moves a large load, a long distance, and quickly.

Let’s look at these pieces individually.

(F) A large load/Force: When you swim, you float. Your mass stays the same (or increases if you swallow water like I do) but “because of science” you essentially weigh less. The load you are moving has been effectively decreased.

(d) A long distance: Some people can swim relatively far, but no able-bodied person can swim farther than they could walk, jog, kayak, cycle… of all the human-powered travel options, swimming is arguably the most limited. Is this “relative” lack of functionality enough to exclude a movement? Some evidence says yes, as I’ll discuss in a moment.

(t) quickly: Have you ever seen a swim coach walk beside the pool as an athlete swims a length? Notice how one of them is expending large amounts of energy trying to go as fast as they can, and the other one is carrying a stopwatch and a clipboard over the same distance? The absolute speed per unit of energy is relatively low, compared to other skills.

In this regard, swimming is strange sport. It’s like, “let’s see which of us is the fastest, but let’s use the slowest form of movement to find out.” On top of that, someone came along and said, “hey, I’ve developed this new stroke – it’s a bit slower than the current one, but if we all agree to use the same technique we can see who’s the fastest at going slightly slower, within the already slow form of movement!”

Let’s talk about swimming relative to other movements. We will need to use the terms “within” and “between.” For the purpose of testing, is it ok to see a discrepancy “between” the power outputs of different movements, if we can still see increased work capacity “within” a movement?

Some movements are not included in the CrossFit Games. Presumably, this is because they are not as “functional” as other movements. For example: biceps curls; lateral and twisting movements; archery.

Let’s discuss archery. It is human powered, it requires physical skill (coordination and accuracy, with perhaps a dash of strength), and it is measurable. “Within” the sport, one can demonstrate increased Work capacity: you could fire more arrows into the target in a given time, or you could fire arrows over a longer distance. However, “between” sports, the work that is being done pales in comparison to many other options.

So, there’s a strong argument that swimming should not be included in the CrossFit Games, based on the following logic: The CrossFit Games wants to test fitness; they believe fitness is best assessed through functional movement; swimming is not a very functional movement.

However… the CrossFit Games still includes this and other movements that are not very functional! For example: the L-sit in 2011. An L-sit is a static hold, with essentially no distance being travelled, and therefore no mechanical Work being performed, thus producing no Power! Also, consider the legless rope climb: a conscious decision to lower the power output of athletes for a given task (moving their mass up a distance). Using the legs will always help you go faster.

So, it is clear that other considerations are being taken into account while creating The CrossFit Games.

The simplest rebuttal to the “logical argument,” outlined above, is the “intuitive argument,” which might proceed as follows:

We are trying to find the fittest person on earth. If someone cannot swim well, it just doesn’t feel right to call them the fittest human on the planet.

That about sums it up, and for me, that’s enough to warrant inclusion in the Games.