The Fit Life – 2019.18 – Want to Crush Your Workouts

“The key is not the will to win… everybody has that. It is the will to prepare to win that is important.” 

– Bobby Knight​

The buzzer goes and the clock starts to count down. You are really excited about this workout because you are good at all three of the exercises you need to do. You don’t even care that you have to do these three exercises for the next 15 minutes straight! You got this!  You are three rounds in and you are crushing it! On to that 4th round and…. Wait, what happened?!? I can’t pull myself up anymore. I am good at this exercise. Why can’t I just do it!?!?

Sound familiar? Most likely yes.  But why does this happen? Why do we think we can do better on a workout and sometimes things just don’t turn out that way? Let me guide you through what you need to know in order to start crushing your workouts!

2 Key Components to Crushing Competitions

Know your Game

What are the things you are good at?

  • Grinding?
  • Sprinting?
  • A Power House?
  • Skill Master?

If you don’t know exactly what your “Game” is, think about if you like small sets, big sets, light weights, heavy lifts, short sprints or long workouts?!?!?

Once you know what you are good at, you can begin to plan out your course of action. Keep reading to know and understand your game and crush your workouts…

Type of Workout

How is this workout set up? Get to know the style of workout and how you can attack each of them. Each style will take a slightly different approach and mindset.

  • Chipper – long and slow. Be smart and find a pace.
  • Couplet – Be careful these can burn you bad. Keep sets and reps small.
  • Triplet – Usually you can attack these. Enough time between movements that you are recovered by the time you get back to the exercise. 
  • Sprint – Make it hurt. Go in the pain cave. 
  • Grinder – Hold onto your pace. Don’t let the workout or exercise win.

Muscular Conditioning

When your Arms or Legs turn to Jello –Higher skilled movements that cause a lot of lactic acid and muscular fatigue. 

  • Chins
  • HSPU
  • T2B

Super Small Sets – 25% Max

Example: Crossfit CrossFit Open Workout 19.4 –  https://youtu.be/ak1Ri_F0fto

Anaerobic Conditioning

When you’re heart is racing and you feel like the room is closing in on you

  • Thrusters
  • Wall Balls
  • Box Jumps
  • High Skilled/Heavy Weights

Smart Sets – 50% Max

Example: CrossFit Open 19.5 – https://youtu.be/hYuM4IJYhYI

Aerobic Conditioning

When it hurts, burns and is sooo damn annoying but you know you can keep going…

  • Rowing
  • Burpees
  • Running
  • Low Skill/Light Weights

Pick a Pace and Hold It

Example: CrossFit Open – Workout 19.1 – https://youtu.be/_JoJGRePOCc

Try these 3 Workout to Test each Energy System: 

Muscular Conditioning 

(Small Sets & Short Breaks)

  • 100 HR Push-ups (Sets of 5)
  • 150 V-Sits (Sets of 10)
  • 200 Air Squats (Sets of 15)

Anaerobic Conditioning 

(Go All Out – Try to go Sub 4mins)

  • 15-10-5 
  • Burpees
  • Wall Balls 
  • KB Swings 

Aerobic Conditioning

(Pace yourself – Find a pace and stick to it)

  • Finish 3 sets for time:
  • 30/20 Calorie Row
  • 30/20 Calorie Bike
  • 20 X 10m Shuttle Runs

SO next time you are in a workout and you are looking to crush it, take a step back and create a plan to attack it. Avoid the fatigue and failure and start pushing your limits.


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