Friday 160212

Complete as many rounds as possible in 20 minutes of:
10 Burpee pull ups
30 Air squats
60 Seconds of handstand hold

Post reps to comments or BTWB

Frank getting heavy with some solid deadlifts.

Frank getting heavy with some solid deadlifts.

YOU’VE DONE IT! YOU’VE SIGNED UP FOR THE CF OPEN!! – Anna Mattson with guidance from Jen Rulon

Congratulations!  You have signed up and you are READY for the weekly workouts, now what?  If you have never completed the Open or have completed it before but found it to be the most stressful experience, here are a few good tips to focus on during the Open time and, well, for all workouts!    You can see the whole article by Jennifer Rulon here.


  • “I don’t have toes to bar”
  • “I am not strong enough for this workout”
  • “There is no way I am getting 6 rounds”

We spend our entire year training and this is your moment to turn that switch OFF in your head and just go for it.  You never know what will happen in this unique setting.  When you mentally set yourself up for failure, you will probably fail.  When you go in with the mindset that you are just going to move, you will do well!  The coaches will always have a fall back so you still get a workout in, no matter the movement.


  • The workouts are released on Thursday evening, don’t wait until 5 minutes before class to create your game plan ESPECIALLY if the workout contains your weaknesses.  Figure out where your strengths are and how you can capitalize on them.  When you come to class, don’t just have the gameplan of “I AM GOING BALLS-OUT FOR THE WHOLE THING”, let me tell you how that is going to turn out.
  • What are the movements options? When they tell you Shoulder to overhead, should you do push jerk or push press, which one will be more efficient for this particular workout?  Step-ups or jumps?  Look at the movement standards and see what options you have.
  • Come to class early and talk to people who have just done that workout and see what feedback they would give you.  TRUST ME, they will have feedback!


Who need’s to look at the clock during a workout? How much chaulk do you really need?  Do you REALLY need that sip of water?  Most workouts are 12 minutes or less in the Open, YOU’VE GOT TO MOVE!

  • Looking at the clock can be demoralizing.  You start to break down how much time you have left and how much work you have left and it can mentally beat you up, so just go.
  • Don’t worry about the athlete next to you.  They more than likely have a different gameplan and a different set of skills.  You have your plan, stick to it and don’t let others around you affect it.
  • Move until your judge tells you to stop or the rep doesn’t count.  We are very good at briefing the movement standards and what to do when they are not being met.  Don’t constantly look at your judge to see if you’re doing it right, they will let you know.


  • Keep all negative self-talk OUT of the workout.  Start phrases like “I am strong enough to do this”, “I can totally get 6 rounds”, “I am walking away from this more fit”, “My friends still like me no matter how I do”.
  • Remember the quote from Henry Ford “Whether you think you can or you can’t, you’re right”
  • and now for this……….



  1. Danni :

    Because I’m good enough, I’m smart enough, and doggone it, people like me! Nice touch, Anna 🙂

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