Hi Guys! Welcome to the 2015 CrossFit Games Open. This is such a great time of year where we find out if we can push ourselves a little harder and test our daily training. An opportunity to start anew at the end of the Open with new weight on our barbell, a higher skill to use regularly, or just a little higher intensity. While this time of year is a great time to measure our abilities, it also a time to be safe and smart.
In a regular any day class you show up on the hour and we walk through a warm up, maybe a bit of mobility and a skill. All this time (roughly 35-45 minutes) is used to prep and warm you up for the WOD at the end of the session. (Duh, John, tell us something we don’t know.) However with this being our 4th Open, I have seen too many people show up 5 minutes before their heat assignment and just go. No time for any prep, mobility or warm up. The WODs in the Open will probably be the hardest you will do all year and they needs to be treated as such for optimal performance. So, that said, please, please treat your body with respect. Show up 60-45 minutes early to get yourself ready. I promise you will not regret it. This week especially will be taxing you mentally and physically and you need to be prepared for what your body is going to go through. We want everyone to excel and continue to finish the workouts throughout the Open season and your tenure as an athlete at CFB.
With that said, I would like to plant a seed of Points of performance which may help you exceed your expectation of 15.1 and 15.1a.
-Arrive early sign up for a heat and then row. 500/1000m. Get the hinges oiled up and get blood flowing.
-Perform some basic mobility which will aid in this workout.
–Forearm Mash out
–Tri/Lat stretch with bands
–Scorpions, Cobra, Good Mornings. (All essential in getting posterior chain activated and opened up.)
-Practice the snatch and feel the weight you will be doing in the WOD
-Do some reps of C&J. Get a feel for where your starting weight will be and gauge where you want to climb.
There will be plenty of gear available in the back so everyone should be able to practice and warm up.
Some things to think about for 15.1
The trick to this workout is to not get your heart rate too high. This is a measured/paced workout. Easy on the T2B and relatively fast deadlifts. Use your deads as an opportunity to breath and get your heart rate stabilized, because it’s gonna spike on the snatches. Any time you pull something off the ground to overhead, a lot of energy gets used, thus a higher heart rate. We do these 3 movements all the time, everyone will do great.
-In 15 T2B, don’t use a bar where you will need to jump very high to grab. The repetitive jumping, while time costly, will also tax your legs and hips, as well as increase anaerobic state. Grab some plates or a box to elevate you. If you have a good T2B, we recommend breaking them into 5’s. This will save your grip down the road later in the WOD and especially on the C&J. If you are average try 5 sets of 3, but no more then 5 sec rest. If you must do singles, then just chip away one at a time and don’t stop.
-The 10 Deadlifts are your time to break and recover. While we teach fill your belly and hold, with this low weight you can get a breathing rhythm going. Exhale on the pull and inhale on the return. Do the deadlifts UNBROKEN. At this weight there is no reason to put that bar down. We also recommend a reverse grip. This will give your hands and forearms a break.
-The 5 snatches are not too terrible heavy, and even if they feel heavy to you, it’s only 5 so you can make fast work of them. Before the workout tape your thumbs. We expect you to hook grip and the tape will save your thumbs a bit, and the hook grip will hopefully give you a few more reps on the T2B before fatigue and lactic acid fill your forearms. If you can TnG that would be excellent, but don’t TnG at the expense of increased heart rate. If you must drop the bar, set up quick and pull. Very little time of the round should be spent on the snatches.
So now at the conclusion of the 9 min triplet, you will have 6 more minutes to establish a 1RM Clean and Jerk. You are going to be tired, and your midline is going to be smoked. You just completed a ton of T2B, so your ability to flex your belly and get tight is going to be tough. But we are giving you warning now to be conscience of it and have you work extra hard to get tight, tight, tight.
-Before the start of the workout we are going to allow you to have the weights you want for this set up around you. Build on the weight you already have on the bar. Think about starting with 65-70% of your fresh C&J 1RM for your first attempt. This can be any clean you want, squat, power, muscle or split. The jerk can be any overhead movement. Press, push press push jerk, split jerk. Once you load your bar, REST. Make your first attempt at 11 minutes. This will allow some lactic acid to flush your forearm and lower your heart rate. Expect to get 3 or 4 attempts in the 6 min, so go again at 12:30, 14:00 and again at 14:45 if you can move quickly and feel good. Be smart on your jumps as it will get heavy and your midline will be tired.
I know this is a lot to read, but I think with good prep you will feel much more confident going after it. But, the most important point to all of this is to have fun!!! It’s all just a game and we are just playing.
See you in the morning.