You probably wouldn’t run for the toilet if I told you today’s workout was a 4-round couplet of rowing and thrusters.
如果是我告訴你，今天的科目是四輪的劃船和火箭推，你或許不會被嚇尿。
You’d just grab a barbell and a rower and start warming up
你肯定會拿起杠鈴桿和劃船機然后開始熱身
But what if I told you Games Director Dave Castro will announce a couplet of rowing and thrusters on Feb. 23?
但是如果我告訴你大賽執行官dave將會在二月二十三日公布一個劃船和火箭推科目？你會怎么樣？
Don’t worry—I can wait until you return from the bathroom before we keep going. I can also wait until you madly hit refresh on the Workouts section of this website. And I can wait until you check Instagram for tips videos from all the strategy kings and queens. I can even wait until you’re done ordering new knee sleeves and texting your buddies
別擔心—在我們繼續之前，我可以等你從洗手間回來。我也可以等你直至你猛戳網站上的workout刷新按鈕。我可以等你直至瀏覽完Instagram上來自各路策略大神的建議視頻。我可以等你下完單買好新的護膝并且發消息告訴了你哥們。
Now that we’re all calm again, I’ll tell you the best way to prevent panic on Feb. 23: Prepare now.
既然我們都冷靜下來了，我來告訴你到了2月23號不驚慌失措的最好的方法：現在開始備賽。
You have just over five weeks to do so, and I have a perfect plan to ensure you’re ready to go when Castro drops the first bomb of the 2017 competition season. The plan involves very regular doses of constantly varied functional movements performed at high intensity, preferably in the company of a coach and a few friends.
你只有5周（實際只有四周不到）來備賽，我有一個完美的計劃確保當dave扔下2017賽季第一個炸彈時你做好了充分的準備。這個計劃包括一些以高強度進行的持續多變的功能性動作，最好在教練和一些小伙伴的陪伴下進行。
For the next five weeks, it’s time to add a bit of purpose to your training. It’s time to try an unbroken set. It’s time to pick up the bar one second sooner and do one more rep before dropping it. It’s time to spend some extra time doing the gymnastics progressions your coach has been nagging you to do since the 2016 Open. Do more flexibility training. Dial in your diet. Drink less. Sleep more.
在接下來的五周里，是時候進行一些目標導向型的訓練，是時候嘗試一個不間斷組，是時候早一秒拿起杠鈴桿并且在扔掉前再多做一個，是時候多花一些時間練習自從2016年公開賽教練就在你耳邊嘮叨的體操進階，多做柔韌性訓練，控制飲食，少喝酒，多睡覺。
In short, do all the things that will ensure you don’t have to worry when 17.1 comes down the pipe. You want to hear the announcement and know that you’ve done everything possible to prepare. No panic, no fear, no regrets. You might make a trip to the bathroom out of habit, but you’ll be walking with easy confidence rather than running awkwardly.
簡而言之，做能確保你在17.1公布的時候不用驚慌失措的所有該做的事。你要在聽到發布后知道自己做了一切該準備的。不驚慌，不懼怕，不后悔。你可能會習慣性得去一趟洗手間，但你肯定會閑庭信步，而不是驚慌失措。
One of the worst feelings in CrossFit comes when a competition workout is announced and you can’t do a movement you’ve been avoiding. When this happens, athletes inevitably spend the next days madly working for a breakthrough, only to find their palms torn to shreds when they actually perform the workout.
在crossfit里最糟糕的感覺是當一個科目公布的時候，里面有一個你一直不會做并且一直回避的動作。當這種情況發生時，運動員們會被迫在接下來的幾天里瘋狂練習尋找突破，只有在他們去做科目的時候才會發現手掌上都撕裂了。
But what if you spent the next five weeks practicing things you struggle with? What if you booked a coach to help you make some real progress on toes-to-bars or muscle-ups? What if you did a few movements you never do?
但如果接下來的五周都操練你之前最討厭的動作，如果你請個教練指導你進階腳觸杠或者雙力臂，如果你完成了之前從來沒做過的動作。
What if you pushed yourself 2 percent out of your comfort zone in your next workout? What if you didn’t game the whiteboard but just gave 100 percent? What if you didn’t count the wall-ball shot that didn’t hit the line?
如果你強迫自己在接下來的科目里走出自己的舒適區，如果你的成績沒有上榜但依然全力以赴，如果沒有過線的藥球拋射你都不計數。
If you did all that, I’d suggest you could feel very confident indeed on Feb. 23. You’ll be as prepared as you can be for whatever Castro announces, and you can rest easy knowing you’ve trained hard.
如果你都做到了這些，我建議你2月23號可以非常自信了。不管dave castro公布什么科目，你都做好了100%的準備，并且你可以安然睡去，因為你知道自己一直都在刻苦訓練。
You can still expect a few nerves. That’s a natural part of competition.
你可能還是會有點緊張，但那是競賽的天然屬性。
But you won’t be panicked, and when a friend sprints for the toilet with a look of fear in her eyes, you can sit back and feel glad that you did all those muscle-up progressions back in January.
但你不會驚慌，當一個朋友帶著恐懼的眼神被嚇尿時，你卻可以泰然自若為自己在一月做過的雙力臂進階感到欣慰。
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