WOD 190117

How Kingfield Does the Open

Last week, we introduced the Open and gave you a few reasons why you may consider participating in it this year. This week, we’ll go over logistics of the actual event and what our class training schedule will look like leading up to the Open here at Kingfield.

Three years ago, we joined the CrossFit world in participating in what has become known as "Friday Night Lights." No, we’re not referring to the popular television series involving a high school football team. However, the atmosphere and the excitement do parallel that of the big game.

We were determined to ramp up the participation in the Open, so we decided to dedicate our Friday night 7 p.m. class to performing the workout in 2016. We had increasing attendance each week, with the final week seeing 30 athletes through the grueling test of thrusters and burpees over the bar. Our goal is to continue that enthusiasm this year by dedicating more time and attention to the Open both in our programming and in our schedule.

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Two years ago (2017), we started running heats around 5:30 p.m. and taking as much time as needed to get everyone who signed up through the workout. We adjusted week to week based on what the workouts required and how many athletes wanted to participate. The nice thing about how we run the Open, is that we don’t require you to sign up from the beginning to participate. If you come watch one week and then the next week you decide you want to try it out, you can! You just have to make sure you submit your preferred heat times so we can get you on the schedule.

As we continued to evolve with the demands of these workouts and the participation of our members year-to-year, we made yet another change to our approach. In 2018, for the first time ever, we ran the Open workouts in all classes on Fridays (5:15 & 6:10am, 12pm) along with Friday Night Lights.

Come February 22nd, if you attend class on Friday, now with the expanded schedule including 9am, you will be doing the 2019 CrossFit Open workout. There was an overwhelming amount of feedback last year, that members wanted an opportunity to perform the test without having to come in on a Friday night - so we wanted to honor those requests.  This does, however, come with a caveat:

If you want to have your workout scored and judged -- those of you from last year perhaps remember the benefit of having someone right there in your corner, helping you through the workout -- you MUST sign up for Friday night heat times. There will be NO judges available in the morning or noon sessions.

Heat times this year will start at 4pm and run as late as necessary to accommodate all athletes who want to participate. When athletes sign up, you’re letting us know you’re intending to show up on Friday night. You’ll provide your preferred time block (4, 5, 6, or 7pm) and we will do our best to accommodate you as closely to your preferred slot as possible.

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Prior to the end of February you can expect a similar format to our Friday classes. While our schedule will remain the same, we will start to implement past Open workouts on Fridays. While our current structure has us learning and refining a skill and then conditioning, these Open prep Fridays will give your coaches a chance to discuss strategy, run you through an appropriate warm-up and go over more complex skills (i.e. muscle ups, C2B pull-ups, etc.) if they are present in the workout.

The final thing we want to point out is what you should be paying attention to as we start into our Open prep in January. First, notice the structure of the workouts: What are the dominant movements (gymnastics, barbell, light, heavy, etc.)? What is the style (i.e. AMRAP, for time, EMOM, etc.)? How long are they? The second thing to really pay attention to is the warm-up: if you’re just warming up for a metcon, what do you focus on? In a typical class, we have a designated warm-up and then a chunk of time to continue to get warm before we go hard. And third, pay attention to the strategy lessons. Your coaches have over 20 years of experience in the Open between them. They’ve learned what works and what doesn’t, where to pick your battles, where to rest and where to push. They’re goldmines of information. There are no bad questions, so don’t be afraid to ask them!

Stay tuned next week when we discuss what you should focus on to be successful in the Open and how we plan to help you along the way!

-Coach Caitlin


Thursday 190117

Strength - Split Squat: 2 x 10 per @ RPE 7

Athletes should focus on knees over the toes + control through the back knee + strong drive through the front foot. Intensity will be achieved due to increased volume NOT increased loading. Athletes may make a small 5 to 10# increase from last week, however it should not compromise their form.

Metcon - For time:

40 - 30 - 20 - 10
Alternating DB snatches
Air squats

*40 = 20 per arm, etc.

RX DB = 50/35

SC DB = 35/20 (includes Master’s 55+ athletes)


WOD 190116


Squats: Quads or Hamstrings?

Sometimes, I get questions from athletes on what muscles they should be feeling during their squats. Is is their quads or hamstrings?

Squats should definitely be felt in your quads! The quads should be the primary movers. By using the quads, you are able to maintain an upright torso and prevent injury.

You’ll want to stay away from feeling squats in your hamstrings. If you think about it, in what exercises do you train hamstrings? Deadlifts and Goodmornings. In these exercises, you’re hinging and your torso is bent over. This is never how you want to perform your squats. Although, the hamstrings are important, they are not the priority in squats.

Now, depending on your build and flexibility, you might feel squats in your hamstrings, but the goal should be to improve your flexibility and feel more quads eventually.

I hope you guys find this helpful! This is going to be crucial as we prep and get into the CrossFit Open!

-Chris


Wednesday 190116

Strength - DL from below the knee: Build to a controlled 8RM @ RPE + 2 x 6 @ working weight

FOCUS should be to increase weight from last week by ~5%. We’re using the same scheme with the idea being that you have some repeatability at slightly heavier weights each week.

Metcon - For time:

15 Power snatches (95/65)
15 Bar over burpees

-REST 60 seconds-


12 Power snatches
12 Bar over burpees


-REST 45 seconds-

9 Power snatches
9 Bar over burpees

-REST 30 seconds-


6 Power snatches
6 Bar over burpees

-REST 15 seconds-

3 Power snatches
3 Bar over burpees

12 minute cap

This one is about capacity and trying to teach about output. Often times, especially in open workouts, we shoot ourselves in the foot by coming out too hot in a workout with volume like this one. The idea is to perform controlled efforts each round with built in recovery. Ideally when you get the the Open, the rest period is shorter but this allows you to be “okay” with taking a break before reloading.


WOD 190115


Tuesday 190115

Metcon - 3 Rounds for effort:


60/45 calorie row

1st 15/12 @ RPE 5
2nd 15/12 @ RPE 6
3rd 15/12 @ RPE 7
4th 15/9 @ RPE 8

Rest 5 minutes between rounds

30 minute cap

Today is a chance to talk about control in effort. The idea here is to give you an opportunity to determine pacing during Open workouts. This is about as long a row as a 1000m effort. The rest is longer not only to accommodate a large class to to focus on repeatability.


WOD 190114

As we launch into week 2 of our Open Prep Cycle, make sure you’re taking care of yourself. With the increased volume, prioritizing nutrition, sleep, hydration and mobility is going to play a huge role in the effectiveness of the cycle.

Remember, if you arrive early to class, you can go through our recommended shoulder prehab.

3 Rounds for quality

10 paused banded pull-aparts
10 scapular push-ups
10 scapular pull-ups
10 table top rocks

These movements are designed to train your muscle to move and respond in the right way when put under stress (exercise is a stress, don’t forget!).

They’ll also help mediate tension in the wrong places. Ever had sharp pain in the front of your shoulder that feels really deep? That’s your biceps tendon and it’s telling you it’s tight. Your go to exercise? Those table top rocks with some tempo or some forearm/wrist mobility will help loosen up the right areas.

If you’re unsure what to do, ask a coach!

Also, take a look here at this week’s workouts so you know which ones you’re looking forward to tackling!

-Caitlin


Monday 190114

Strength - Back Squat - 3 x 8-10 @ RPE 7

Athletes will have 20 minutes to build to and complete 3 sets of 8-10 reps. The focus is control, time under tension and standing fast on each repetition.

Metcon - Every 2 minutes for 14 minutes:

0:30 seconds max reps double unders
7 pull-ups*

*Athletes should choose whichever variation of the pull-up is most challenging for them and allows them to complete each round in 2 sets or less.


WOD 190113


Sunday 190113

Strength - Strict press: 3 x 10-12 @ RPE 5

Athletes should focus on maintaining a stable trunk position and controlling the eccentric. Intensity will build with volume not loading!

Metcon - Every minute on the minute for 14 minutes:

MIN 1 - 0:40 seconds max reps ball slams (50/30)
MIN 2 - 0:40 High plank hold*

*Athletes may add weight to plank but only if they can maintain proper hollow body position for the entire 0:40 seconds.


WOD 190112


Saturday 190112

Strength - Snatch x 1 @ RPE 6

A) From 0:00-8:00, athletes will perform multiple reps of the warm-up complex AND build to
their RPE 6 weight:

Warm-up Complex: 2 snatch pulls + 2 full snatches

B) From 12:00-20:00, athletes will complete an EMOM style of:

1 Full snatch @ RPE 6

DO NOT MAX OUT!


Metcon - PARTNER AMRAP 16 (or 4 rounds each, whichever comes first):

0:40 seconds Bike, Ski or Row @ RPE 8
8 Sandbag squat @ moderate to light
8 HSPU @ RPE 6

*Alternate complete rounds with a partner for 16 minutes or 4 rounds each, whichever comes first.


WOD 190111

Open Workout 18.1: Breakdown and Approach

For the next seven Fridays, we’ll be seeing Open workouts retested in our classes. The blog posts for that day will provide some analysis and approach that you may (or may not) want to take as you tackle that week’s test.

This week we throw it back to the opening workout from 2018:

18.1 - AMRAP 20

8 Toes-to-bar
5/arm DB hang clean + jerks
14/12 calories rowing

In this one, we have a long, sustained stimulus, a new-ish movement (at least to the Open) and the potential for a decent amount of volume. All of these are staples in the CrossFit Open.

Before we get too far down the rabbit hole here, know this: if you have a large class (>10 athletes), your coaches have been instructed to use bikes or ski ergs for the calorie portion. While this changes the test considerably, the main stimulus in this workout is the duration. Running to two heats per class is not feasible from the standpoint of having athletes standing around. We would prefer that everyone to the work and get some practice in managing intensity over 20 minutes than adhere to the specific modalities today.

First order of business is approach: what should my goal be? That’s really up to you and depends on a variety of individual factors. But for you data nerds out there, we’ll give you some numbers.

On average, last year, most athletes finished 8-10 rounds, with men typically finishing a round or two more than the ladies (advantage: males on the rower, even with the added calorie requirement). For further reference, eight rounds of 18.1 see athletes completing 256 and 240 reps respectively for men and women (32/30 reps per round). Ten rounds would see men completing 320 reps and women 300 reps even. For the gentlemen, 10 rounds puts you comfortably in 75th percentile while the same number of rounds puts ladies in the 90th percentile.

Beyond that, let’s do a little time math. Completing 10 rounds - a pretty mean feat especially if you’re a female - requires you to complete each round in 2 minutes. If you can complete the TTB unbroken, you’re likely looking at ~15 seconds of work. The 10 reps on the DB will likely clock in at ~25 seconds. We’re at 40 seconds of work (not including transition time. That would leave us with 80 seconds to complete the row. Very doable. But time gets away from us fast and transitions in this workout can mean all the difference. while we will give you a specific set up in the room (for safety purposes and adequate coaching sight lines), making the most of the time between movements is something you should focus on. Perhaps a goal of yours will be clean transitions throughout, no pauses and no hesitations.

If the two minutes per round approach isn’t your cup of tea, look at the other end of our average range. Eight rounds gives you an extra 30 seconds per round, which might be ideal if we’re going to RX’d the first time or just getting the hang of toes-to-bar. We can break those TTB up and take a breath or two before jumping back up and reloading.

Speaking of toes-to-bar, your coaches will stress two things when coaching you through this movement today. First, press down on the bar. We press down to move our shoulder and head horizontally behind the bar. This brings our hips under the bar and makes it easier to flick your feet towards the target. Second, when reloading into your next rep, snap your toes down towards the floor below you. If you’re struggling to link repetitions, it’s likely you are swinging your feet too far out as you bring them back down after contact. Snapping them towards the floor reinforces the return to arch that reloads the system (and keeps tension!) so you can go into your next rep.

With the DB hang clean + jerks, you’re thinking legs, legs, legs. Swing the DB up to the shoulder and drive high with the hips for the jerk. Your grip and shoulders are going to get fatigued and relying too much on the arms may result in missed reps or additional rest that you don’t necessarily need to take. Try to stay relaxed on these and rely on your coach to help recommend a good weight for you to use.

On the row, we’ve been working a lot on prioritizing a strong drive back and relaxing on the return. No different here. If you can you want to minimize the work your arms do again. It can be ideal to slide the seat closer to the heels OR lean more forward before launching into the next stroke. Remember that rowing is all about chain length. Try to get into a rhythm where you’re knocking off ~1 calorie for every pull that you make. That makes it easier - count to 14 or 12 once you get up to speed and close your eyes. When you open them, you should be close to, if not already done!

This is a good way to start our Open season. Nothing too high in volume, no where you can get really stuck, just how consistent can you be for 20 minutes. Enjoy this one - we certainly have more challenges ahead!

-Caitlin


Friday 190111

Open WOD 18.1

AMRAP 20

8 Toes-to-bar
5/arm DB hang power clean + jerk
14/12 calorie row


RX DB = 50/35
SC DB = 35/20 (would also apply for Master’s athletes who are 55+)