The first phase of the 2021 CrossFit Open season is over. For many athletes, this also marks the end of their official CrossFit season. Sure, a few athletes are moving forward for the Quarterfinals, but the percentage that has a legitimate chance of progressing to the Semifinals gets tighter and tighter. This should also be the time for athletes to reflect on their performance to see what and where they can change or improve to do better next year. Here are the top 5 mistakes I saw athletes make with their preparation for the 2021 CrossFit Open:

#1: Improper Progression

The first mistake I saw was an improper progression within and around training parameters. Oftentimes, athletes or coaches will “shoot” out too early and often with intensity. When you are training specifically for an event or competition, the progressions of energy systems are so important when you are looking to build properly for optimal development. Intensity is not the end-all-be-all answer. When coaches and/or athletes are doing too much intensity too often, they will burn out - plan and simple. I saw a lot of athletes being hammered by too much intensity and when the time came around to perform in the Open, their ability to really dig deep and recover just wasn’t there. This can be due to doing too much intensity too often, which leads to an over fatigued/trained state.

#2: Improper Growth Of Aerobic Capacity

The second mistake I saw many athletes make revolved around a lack of proper growth within their aerobic system. CrossFit is an aerobic sport, and in order to give yourself the ability to go fast and recover fast, you have to first go slow. Going slow is what builds your aerobic capacity. The higher aerobic capacity you have, the longer you can push at higher relative intensities. The problem is that many athletes do not put enough time in this realm because it is, for lack of a better term, boring. Or, they don’t steadily apply stimulus here in order to continually drive adaptation. Too often athletes want to jump around, do what looks cool, and talk about how hard they work. When in actuality, they are not doing the right things that THEY need to be better.

#3: Failure To Train Strength Under Fatigue

We all know that in the Open you are going to have to “earn” your strength by first completing a muscular and metabolic fatiguing workout. This year was no different, as we say a brutal front squat, upper body pulling, thruster workout that segued into a heavy barbell to overhead complex. Training strength under fatigue doesn’t just come down to getting tired and hitting lifts. Yes, that is part of it, when the time comes. However, training strength under fatigue first lies with properly building a strong structure from head to toe, and proper stabilization around your joints. Adding the right components here to sustain volume, developing the right amount of hypertrophy to strength to power ratio, and creating resilience around fatigue factors. When athletes do not have their ducks in a row, they will jump around and when the time comes, their “strength” will not be there.

#4: Lack Of Gymnastics Base Development

There was a lack of proper development around a true gymnastics base. I see too often athletes jumping around gymnastics training and not putting in the time to really build the foundation that is needed in order to add volume and intensity. The way to get better at muscle ups is NOT by doing more muscle ups. You must first build the right strength in the right areas to give yourself the ability to perform the movement in its strictest ability. Only then then you start to add volume, intensity, chaos, and dynamic contractions.  Something I always say is train the movement, not the standards. Standards and set and changed every year. However, the movement is the movement. If you can perform the movement, and perform it well, then it doesn’t matter what the standard is, you will be able to successfully complete what is being asked.

#5: Not Knowing Personal Fatigue Factors

Athletes do not understand their personal fatigue factors! This is a problem I see all the time as athlete's follow what the “stars” are doing. When athletes get little feedback or true coaching, then their progress will falter. When athletes do what others are doing and not what they should be doing, they will see fewer and fewer gains. When athletes listen to gameplans that are specific to others and not themselves, then they will perform poorly. Anything that is specific, is and should be individualized. The only way for someone to really game plan is to truly understand their fatigue factors and limiters.  When athletes have little understanding about themselves, then their ability to attack a workout becomes a guess, rather than a planned purpose.

The bottom line is this, if you want to be good and you want to see progress that spans your time, then do what’s right for you. Don’t play the sport of CrossFit, rather train for the sport around you and your purpose.

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Read more in our follow up post “Now What? Best Way To Get Yourself Ready For The 2022 CrossFit Open.”