By Michael Murphy
Reflecting on the regionals this year, specifically the teams division I thought I’d look back at what it takes to qualify for the regionals. What is it that makes these top teams so strong and competitive, and what is it we need to do, to become one of the top boxes in Australia.
This year team VSC finished 257 out of 336 in Australia. Below are the numbers for team VSC, the team that finished 99th and the team that finished 20th, which is the last qualifying spot for regionals. The number in brackets is the amount of reps/time we are behind.
VSC - 16.1 - 983, 16.2 - 1022, 16.3 - 301, 16.4 - 1061, 16.5 - 1.34.
99th - 16.1 - 1256 (273), 16.2 - 1377 (355), 16.3 - 475 (174), 16.4 - 1165 (104), 16.5 - 1.20 (14)
20th - 16.1 - 1442 (459), 16.2 - 1637 (615), 16.3 - 628 (327), 16.4 - 1366 (305), 16.5 - .58 (36)
Below is a summary of each workout, and the extra work our top 6 athletes would need to do to qualify for regionals. Obviously, each of the team members have their strengths and weakness, but for the sake of this overview, I have split the extra reps up evenly between each 6 athletes.
16.1 –Overhead lunges, burpees and pull ups. Each team member would need an extra 76.5 reps each which is another 5 rounds.
16.2 – Toes to bar, double unders, cleans. Each person would need an extra 102 reps. For this we would need to complete the 102kg/65kg cleans and get the toes to bar out and some doubles in the 4th round.
16.3 – Snatches and muscle ups. Each member of the team needs an extra 54 reps, which is an extra 4 rounds. This would mean another 12 muscle ups and 40 snatches.
16.4 – A chipper with deadlifts, wall balls, rowing and handstands. Each team member would need an extra 50 reps which would see most of us beginning the deadlifts again.
16.5 – Thrusters and Burpees. To make top 20 our top athletes would need to drop 6 minutes of their time.
Some of those numbers are pretty daunting and put things into prospective, however, there are two main points that I strongly believe that if we can focus on will make a major difference.
Recovery – In my opinion this is the biggest thing that will elevate our gym to the next level. It is something that does get neglected, but will make a world of difference to your training. Usually what will happen is athletes will come in on Monday after the weekend and hit a big session, hit big numbers, quick times, but then will spend the rest of the week recovering from that workout which in turn will make the rest of the workouts for the week suffer. If you do the right things after workouts, you will find you will be able to hit each workout with the same intensity as Mondays. The right things being, fuel (FOOD – specifically, protein and carbs), stretching/SMR, fluids, cold water recovery, saunas, epsons salt baths and compression. All the top teams make it a priority and so should you. The better your recovery, the better the next workout.
Mental – How bad do you want it? Come the end of the workout, it’s not about whether or not you can get those extra reps, it’s about how bad do you want those extra reps. We saw this year in the open the difference between 2 reps in the first workout was over 1000 spots in the Australian mens division. You have the ability to get the extra reps, but it’s about switching from the ‘I can’t’ mentality to the ‘I can and I will’. It’s about not walking away from the equipment, it’s about not spending seconds at the chalk bucket, not grabbing a drink. These are things that we use as an excuse to have a break when we don’t need one. iIn the time it takes to chalk up that’s an extra 5 reps you can get; that time you took walking away from the bar was an extra 5 reps you missed out on. These reps are the difference between being an average crossfitter to being a top crossfitter.