“Now what?”

—Semifinal athletes, perhaps

To those whose season ended at Semifinals

For some men and women, the pinnacle of their Individual CrossFit season will occur at the CrossFit Games. But for many others, their season concluded with Semifinals.

We asked two PFAA members for their take on this question and were not surprised to see thematically consistent responses. Perhaps this means the answers are obvious. To us, it reinforces the commonality athletes share and reminds us we are #strongertogether.

Here are five steps to make the most of your off-season and prepare to fight for your spot at the CrossFit Games next year, courtesy of PFAA members Ellia Miller and Griffin Roelle.

1. Take a break

  • You have likely spent the past 8-12 months training at an incredibly high level and your body and mind need time to rest and recover. Once you return to training, you will be nose to the grindstone.

    Take advantage of the lull in pressure to focus on things you may have neglected during your last training season, and use this opportunity to pursue fun activities. It’s also a great time to re-discover the fun in CrossFit by taking group classes at your affiliate.

  • Don’t fall into the trap of jumping right back into training. Let the fire burn, it will be there after you’ve been kind to your body and given it a break.

    I have been the guy who went right back to work the moment something ends every single year of my athletic career, until last season… I finally understood that for me to get better, taking time off is necessary. Never allowing your mind and body to rest is not sustainable and can do more damage than good. Instead, find balance and attack!

2. Assess your goals

  • It’s time to have a serious heart-to-heart with yourself. Is qualifying for the CrossFit Games still a goal that you want to pursue? Are you willing to dedicate another year to achieving this goal? It can be disheartening to miss qualifying multiple times.

    If you decide that this is no longer a path you want to pursue, that is okay. Qualifying for the CrossFit Games is not a pursuit to be taken lightly, and if for whatever reason you are not in a position to go all-in for another year, it will likely be another year of stress, frustration, and an uphill battle. But if after some deep reflection, you decide you are still all-in with this goal, it’s time to think about your upcoming training season.

  • To be completely honest, one season shouldn’t make or break your career. Longevity is important for growth. This sport is extremely demanding and gives back sparingly because nothing is guaranteed.

    I believe even elite/professional CrossFit athletes need a backup plan (at least a short-term one). People may tell you that you’re “not all in” if you have a backup plan. Those people haven’t been in your shoes so they won’t have the right perspective. Having a plan doesn’t mean you changed your goals.

3. Reflect on the season

  • What were your strengths this season? What were your weaknesses? If available, watch the footage from your competitions. Analyze your performances against those who qualified for the CrossFit Games. What are the similarities and differences between your performances and theirs? How can you level up during this off-season?

  • Take the time to assess everything for the past year. Give yourself a few weeks if need be. Analyze what went right, what didn’t make a difference, and what didn’t go as planned. This is a pivotal time to reflect.

4. Look around you

  • Consider your current training environment: your coach, your training partner(s), your training facility, your nutrition, and your stress.

    Do you currently have a coach and does your access feel functional (in-person vs virtual, etc.)? Do you and your coach have aligned goals and ideas on how to pursue your next training season?

    Do you have a training partner(s)? Do you train better alone or with a training partner? If you train alone and want a partner, reach out to other high-level athletes and consider relocating if need be. On the flip side, if you do have a training partner but feel you’d be better off training alone, make that change sooner than later.

    Do you have access to all the equipment you need? If not, is there a way to acquire this equipment for the upcoming training season? You may want to look into another training location that does have the equipment you need. Consider relocating to another gym, or even splitting your time between your current gym and another location that has the equipment you might be missing at your current gym.

    Analyze your current lifestyle: Is your routine conducive to another year of high-level training? Look at things like your job, your family, your stress, your rest/recovery, and your nutrition. Was one or more of these things a factor in you not qualifying for the CrossFit Games this year? If so, look for ways to improve or change that part of your lifestyle. Ask for help if you don’t know where to start.

  • As they say, if you want to go fast, go alone; if you want to go far, go together. Consider reaching out to Semifinal/Games athletes that may want to train with you and build an encouraging and accountable environment (I am doing this!). Iron sharpens iron and I believe the best in this sport also have the best-supporting cast.

    I often feel like the lone wolf and I’m sure there are others out there as well that feel the same way. If you find yourself in that spot and want to break out of it, don’t be afraid to reach out to athletes and ask for their help. I know I will always lend an ear and even an arm if I can. Many incredible athletes would do the same.

5. Make a plan

  • Work with your coach to plan out the next 8 months of training leading into next season and consider off-season competitions. More experience competing will lead to more confidence on the competition floor, as well as give insights as to the efficacy of your training.

    Off-season competitions also provide opportunities for earnings and expanding your name recognition (helps you obtain sponsors!).

  • Now it’s time to plan and execute. Attack your weaknesses to prepare for next season and/or ramp back up for off-season competitions. Don’t be afraid to make a change, even one that moves you out of your comfort zone and/or to a new environment that will help you grow the most.

    Remember: if the plan doesn’t work, alter the plan not the goal!