Overall Performance:

First off, CJ and Sam, hats off to both of you! You’ve both crushed it at the Hyrox competition, finishing in the top 10% of 223 athletes overall, and 11th in your age group! With an overall time of 01:01:04, you’ve shown incredible dedication and skill. 💪

Let’s break this down: CJ, your total running time of 34:21 is notably faster than average by 2 minutes. This indicates a strong running profile, but also suggests that you might need to focus more on your strength elements to balance that out. Sam, while your performance has improved significantly compared to your previous races, there’s still room to refine your transitions and strength to maximize your overall time.

Both of you have shown that you can run like the wind, but let’s make sure you don’t get blown away by those strength segments! Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” (Thank you, Rocky Balboa!)

Segments & Race Analysis:

Now, diving into the race segments, CJ, you did exceptionally well in your running segments, especially with your best lap at a swift 04:00. However, the ski erg and sled push segments are where you lagged significantly, with percentile rankings low enough to get lost in a corn maze. Sam, your performance showed a solid increase in all the segments compared to your last race, but we need to tighten up those transitions and strength segments.

The average times for each segment are crucial for understanding where you gained or lost time. CJ, your pacing in Running 1 was notably too fast, leading to a slower performance in the following segments. The rule of thumb? Start strong, but finish stronger! You want to be the tortoise, not the hare, in this race. Sam, while your transitions were smoother, there’s still room to shave some time off your roxzone. Let’s turn that rest time into hard-earned gains!

Segments to Improve:

Let’s target those segments where you can improve the most:

Total Running Time: Potential Improvement of 2:56 (from 34:21 to 31:25). Focus during training: 72%
Sled Pull: Potential Improvement of 00:33 (from 03:51 to 03:18). Focus during training: 13%
Burpees Broad Jump (BBJ): Potential Improvement of 00:30 (from 02:37 to 02:07). Focus during training: 12%

For the Total Running Time, you want to focus on endurance and speed to improve your overall pacing. Incorporate interval training sessions with a mix of long runs and tempo runs to build your aerobic capacity and maintain speed. Try this: 5-minute intervals at 85-90% max effort, with 2-minute rest, repeated 6-8 times.

For the Sled Pull, strengthen your posterior chain. Incorporate deadlifts and bent-over rows into your weekly routine. Consider sled pulls during training, progressively increasing the weight and focusing on maintaining a strong posture throughout the movement. Aim for 3 sets of 8-10 reps, focusing on explosive power.

When it comes to the Burpees Broad Jump, let’s work on explosive strength and coordination. Start by mastering your burpees with proper form, then incorporate broad jumps right after. Try 3 sets of 10 burpees immediately followed by 5 broad jumps. This will improve your transition speed and overall performance!

And don’t forget to practice your transitions! A drill I recommend is the “Quick Change” where you simulate moving from one exercise to another in a controlled environment. Time yourself and aim to decrease your roxzone time by at least 10% in your next training session.

Race Strategies:

During the race, remember to stick to your pacing strategy. Start strong but don’t blow your load in the first segment. Control your breathing and maintain a steady heart rate. Use the first half of each running segment to find your rhythm. During transitions, visualize yourself as a well-oiled machine – quick, precise, and efficient. Think “Ninja” instead of “Turtle.” 🐢

Also, stay hydrated and fuel up with the right nutrition in the days leading up to the event. You wouldn’t drive a Ferrari on empty, right? Keep your fuel tank full and don’t forget about your mental game! “You’re not just competing against others; you’re competing against yourself.”

Conclusion:

CJ and Sam, as you gear up for your next races, take these insights and strategies to heart. The upcoming races in Houston, Miami Beach, and Ottawa are perfect opportunities to put this training into action. Remember, every workout is a chance to get better, and every race is an opportunity to showcase your hard work. “When you feel like quitting, think about why you started.”

So lace up those shoes, hit the gym, and let’s crush those next challenges! Remember, the only bad workout is the one that didn’t happen. Let’s keep pushing those limits! 💥🏆

Stay strong, stay focused, and keep hustling! The Rox-Coach believes in you! 🏋️‍♂️

Cj Blackburn, Cj Blackburn, Sam Mentkowski, Sam Mentkowski vs Cj Blackburn, Sam Mentkowski

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