You probably wouldn’t run for the toilet if I told you today’s workout was a 4-round couplet of rowing and thrusters.
如果是我告诉你，今天的科目是四轮的划船和火箭推，你或许不会被吓尿。
You’d just grab a barbell and a rower and start warming up
你肯定会拿起杠铃杆和划船机然后开始热身
But what if I told you Games Director Dave Castro will announce a couplet of rowing and thrusters on Feb. 23?
但是如果我告诉你大赛执行官dave将会在二月二十三日公布一个划船和火箭推科目？你会怎么样？
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
别担心—在我们继续之前，我可以等你从洗手间回来。我也可以等你直至你猛戳网站上的workout刷新按钮。我可以等你直至浏览完Instagram上来自各路策略大神的建议视频。我可以等你下完单买好新的护膝并且发消息告诉了你哥们。
Now that we’re all calm again, I’ll tell you the best way to prevent panic on Feb. 23: Prepare now.
既然我们都冷静下来了，我来告诉你到了2月23号不惊慌失措的最好的方法：现在开始备赛。
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（实际只有四周不到）来备赛，我有一个完美的计划确保当dave扔下2017赛季第一个炸弹时你做好了充分的准备。这个计划包括一些以高强度进行的持续多变的功能性动作，最好在教练和一些小伙伴的陪伴下进行。
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.
在接下来的五周里，是时候进行一些目标导向型的训练，是时候尝试一个不间断组，是时候早一秒拿起杠铃杆并且在扔掉前再多做一个，是时候多花一些时间练习自从2016年公开赛教练就在你耳边唠叨的体操进阶，多做柔韧性训练，控制饮食，少喝酒，多睡觉。
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.
简而言之，做能确保你在17.1公布的时候不用惊慌失措的所有该做的事。你要在听到发布后知道自己做了一切该准备的。不惊慌，不惧怕，不后悔。你可能会习惯性得去一趟洗手间，但你肯定会闲庭信步，而不是惊慌失措。
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里最糟糕的感觉是当一个科目公布的时候，里面有一个你一直不会做并且一直回避的动作。当这种情况发生时，运动员们会被迫在接下来的几天里疯狂练习寻找突破，只有在他们去做科目的时候才会发现手掌上都撕裂了。
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?
但如果接下来的五周都操练你之前最讨厌的动作，如果你请个教练指导你进阶脚触杠或者双力臂，如果你完成了之前从来没做过的动作。
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?
如果你强迫自己在接下来的科目里走出自己的舒适区，如果你的成绩没有上榜但依然全力以赴，如果没有过线的药球抛射你都不计数。
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.
如果你都做到了这些，我建议你2月23号可以非常自信了。不管dave castro公布什么科目，你都做好了100%的准备，并且你可以安然睡去，因为你知道自己一直都在刻苦训练。
You can still expect a few nerves. That’s a natural part of competition.
你可能还是会有点紧张，但那是竞赛的天然属性。
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.
但你不会惊慌，当一个朋友带着恐惧的眼神被吓尿时，你却可以泰然自若为自己在一月做过的双力臂进阶感到欣慰。
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