Rhi Reynolds
Time seems to fly by when you’re training hard for something. Although this is exciting, it is also getting quite nerve-racking as the event inches closer. That’s how I felt training last week. The 2013 Rudy Sablo Memorial is the first place I plan on attempting to qualify for this year’s American Open. I get an adrenaline rush just thinking about it…
If you know me at all, you know I tend to overthink things. I’ve been counting down the milliseconds to this meet, so I’ve been quite obsessed. The first missed lift of last week resulted in my instant panic about not being able to perform on the platform. I missed weights I normally wouldn’t miss in any other normal circumstances. However, these aren’t normal circumstances: I’m trying to qualify for a national level event! But, as a competitor, you have to rid those thoughts of your mind and stay positive. I have assured myself that every competitive athlete has days like this, whether in training or not. It’s just how it is. The greatest thing I can do is shake it off, get back to the bar, and do it right. No one ever said living under the bar is easy.
I started my taper last week. My normal workout days have been Monday, Tuesday, Thursday, and Saturday. I haven’t changed the days at all, but I have changed the volume. I worked up to week 8 of the Hatch Squat Cycle which waved me up to a PR back squat single. My squat strength has increased, but now the focus is on maintaining that strength without the heavy volume and dialing in technique on the full lifts. Below is a simplified version of my training last week:
Last Weeks Training:
Monday – Hover Snatch + Snatch – hit opener in complex(go up if feeing good)
Jerk doubles – Work to clean and jerk opener
Snatch grip push press + OH squat – 5 + 1 x 3 @80% of snatch opener
Snatch pull trio(pull to knee, pull to hip, snatch high pull) – 3×3 @ 100%
Tuesday – Hover Clean + Clean – hit opener in complex(go up if feeling good)
Clean pull trio(pull to knee, pull to hip, clean pull) – 3×3 @ 100%
Back squat – Work up to 3 doubles at 85% 1RM
Front squat – 6 fast singles at opening weight
Wednesday – Recovery row/mobility work
Thursday – Power Snatch + High Hang Snatch + Snatch – work to 80%(go up if feeling good)
Power Clean + High Hang Clean + Clean – Work to 80%(go up if feeling good)
Pendlay Row: 4×6 kept it relatively light
Push Press: 4×6 kept it relatively light
Friday – Rest
Saturday – Snatch + Clean and Jerk – singles to opening weight
Sunday – Flex On The Beach. Oh yea, I forgot to mention this beforehand, but I snuck a competition day in there. I participated in the Flex on the Beach Crossfit competition on Sunday. Flex on the Beach was a 4 person team event and was held in Long Beach, NY. I should rephrase that: the event was held ON Long Beach. The event turned out to be a lot of fun. I got to see some phenomenal athletes and meet a ton of awesome people. I know what everyone is thinking. Your training to qualify and you did a Crossfit competition?? Yes, training for the American Open is the number one focus. On the other hand, I also want and need to take time out to participate in other things that take my mind off of it. Remember what I said earlier about overthinking things? Plus, one of the events was a max effort bear complex…come on, how could I resist? We train for so many hours a day, what good would having all of this fitness do me if I can’t take some time out to enjoy a competition on the beach with my friends?
My training for this current week leading up to the event on the 22nd will change a bit as well. I am going to focus on working up to my opening weight, and then will be backing off to a lighter weight to dial in technique. As I get closer to the competition, weight will continue to get lighter and I will end with a full day of rest on Saturday.
As for the competition, I will be competing as a 58kg lifter. I was formerly at 63kg, but I was just barely tipping the scales at 60k(I’m only 5ft tall, weighing 127.6lbs makes a little more sense). The qualifying total for the 2013 American Open is 135kg or 297lbs. I will be opening with 55kg for the snatch and 75kg for the clean and jerk; and then going for my qualifying weights on my second attempts. My personal best is 61kg for the snatch and 82kg for the clean and jerk.
Those numbers are great and all, but that isn’t what really matters. What matters is showing it in on the platform. It all transforms once you have 3 judges sitting in front of you and a clock counting down from 1 min once your name is announced. That’s also what makes it so damn exciting. Why let those 3 people determine what I have to offer? Why let the spectators intimidate me? It’s time to give them a show. It’s time to put myself out there and display every ounce of my skill that I’ve been working so hard to perfect. After all, that is what they paid for.
As always, thanks for reading!