WOD 190219

METCON:

3 Rounds For Time:

1 Deadlift @ RPE 8 **

4 Muscle ups **

12 Assault Bike Calorie sprint

8 minute cap!

 

** DEADLIFTS:  Athletes are encouraged to choose a weight that follows the RPE model, but will not compromise form.  Athletes will also consult with their coach on what gymnastics variation will be best for them for today's metcon.

** MUSCLE UPS:  Athletes may choose between bar of ring muscle ups, however they must first confirm with their coach.

** MUSCLE UP ALTERNATIVE: Athletes will perform 9 strict pull ups instead of 4 MU.  They should use a band if they cannot complete 27 strict pull ups!

WOD 190218

STRENGTH:  Hang snatch x 3 @ RPE 5-6

A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 5 weight:

Warm-up Complex:  1 snatch pulls + 2 full hang snatches

B) From 10:00-15:00, athletes will complete an EMOM style of::

3 Full hang snatches @ RPE 5-6

DO NOT MAX OUT!

 

METCON:

AMRAP 14 minutes:

50 Wall balls @ 20/14#

50 Slam balls @ 50/30#

50 Burpees

50 Box jump overs @ 24/20”

I don’t know what to do with my hands!  Welcome to the 2019 CrossFit Open.

Training through the Open can become disastrous if don’t have a plan.  The low level anxiety that carries over the period of 5 weeks will inevitably wear on you if you let it.  It is not normal to waited with in eager anticipation for a workout to be released on Thursday, only to dread how it will feel on Friday.    

In an effort to help temper so of those emotions and help people control more of their training week, we decided to structured class over the next 5 weeks (as we always do during the Open) in a way that is predictable but also responsible.  We understand that everyone wants to do their best.  With that in mind, class programming will be structured with higher volume workouts in the beginning of the week and taper towards Friday.  This will allow for people to still achieve the necessary workout volume needed to keep progressing towards their goals without feeling overtrained or burned out com Friday. 

Here is what the strength template will look like during the Open:

MONDAY:  Squatting

TUESDAY: Hinge (pulling from the floor)

WEDNESDAY: Weightlifting

THURSDAY: Active Recovery 

FRIDAY: CrossFit Open WOD for the week

SATURDAY: Partner METCON focused around movements not utilized that week

SUNDAY: Pressing

Again, I want to reiterate that as your coaches we take your performance in the Open extremely seriously.  We want you to perform at your absolute best!  However we also want to make sure that you can train in a progressive manner after this 5 weeks.   

I’m sure many of you have heard me say before that not knowing what high volume workout will come out of the hopper is like preparing to cook dinner for 20 people without knowing what will be available to you in the kitchen, or the food that you will be cooking.  I have found that it is much easier to roll with punches and program as we normally would.  

If you have any concerns or questions about the structure of classes over the next 5 weeks, please don’t hesitate to talk to one of your coaches.  Otherwise, strap in and get ready!

Happy Monday Everyone!

D   

WEEK OF 190218-190224

MONDAY 190218

STRENGTH:  Hang snatch x 3 @ RPE 5-6

A) From 0:00-10:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 5 weight:

Warm-up Complex:  1 snatch pulls + 2 full hang snatches

B) From 10:00-15:00, athletes will complete an EMOM style of:: 

3 Full hang snatches @ RPE 5-6

DO NOT MAX OUT!

METCON:

AMRAP 14 minutes:

50 Wall balls @ 20/14#

50 Slam balls @ 50/30#

50 Burpees

50 Box jump overs @ 24/20”

_____________________________________________________________________

TUESDAY 190219

METCON:

3 Rounds For Time:

1 Deadlift @ RPE 8 **

4 Muscle ups **

12 Assault Bike Calorie sprint

8 minute cap!

** DEADLIFTS:  Athletes are encouraged to choose a weight that follows the RPE model, but will not compromise form.

** MUSCLE UPS:  Athletes may choose between bar of ring muscle ups, however they must first confirm with their coach.

** MUSCLE UP ALTERNATIVE: Athletes will perform 9 strict pull ups instead of 4 MU.  They should use a band if they cannot complete 27 strict pull ups!

_____________________________________________________________________

WEDNESDAY 190220

STRENGTH: Back squat. 4 x 4 @ RPE 5

Athletes should focus on position and tempo.  This is the first week of the Open, so we will want to  monitor volume accordingly.

METCON:

Every 3 minutes for 15 minutes:

55  Double unders

9 DB Squats @ RPE 6  **

12 Pause HR push ups

**Athletes should choose a weight that will be challenging, but will also allow them to move well for the entire 16 minutes.

_____________________________________________________________________

THURSDAY 190221

METCON:

"Aerobic Efficiency: Know Your Shift 4.0"

3 Rounds For Quality:

0 to 250 meters @ Gear 2

250 to 500 meters @ Gear 3

500 to 750 meters @ Gear 4

750 to 100 meters @ Gear 5

Rest 5 minutes **

Repeat x 2 more rounds

40 minute time cap!


**Athletes should focus on recovering their breathing as quickly as possible during the recovery intervals.  It is recommended that they take a seat on the floor and focus on full inhales + prolonged exhales.  If nasal only is available stuck with that :)

_____________________________________________________________________

FRIDAY 190222

METCON:

2019 CrossFit Open: 19.1

_____________________________________________________________________

SATURDAY 190223

METCON:

PARTNER WORKOUT!!

Athletes will work in teams of 3 to complete 5 rounds each of:

:30 Calorie sprint @ Gear 3 **

7 Strict dips **

5 Sandbag cleans @ RPE 6 **

35 minute time cap!!

**GEAR 3: Deliberate nasal IN + deliberate nasal EX

**DIPS:  Athletes should focus on volume for today’s workout.  If they need a band to maintain position and capacity, they are encouraged to use that early on.

**SB CLEANS: Athletes should choose a weight that will allow them to move consistently while being relatively challenged

_____________________________________________________________________

SUNDAY 190224

STRENGTH:  DB Incline Bench Press. 3 x 10-12 @ RPE 6 

Athletes should focus on control and locking out the elbows at the top.  If athletes want to increase intensity, they should add tempo, not weight!

METCON:

Every 3 minutes for 12 minutes:

3 Clean and jerks @ RPE 7

6 Box jump + step down @ tall

 

WOD 190217

STRENGTH: 

Split Squat: 2 x 14 per @ RPE 8 

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.

METCON:

"Can you go unbroken?"

For Time:

18 Power snatches @ RPE 5

REST :30

15 Power snatches @ RPE 5

REST :30

12 Power snatches @ RPE 5

If you have to drop the bar - 3 Burpees!!

** Athletes should use today's metcon as a chance to build their capacity with unbroken reps.  Athletes should choose a weight that will be challenging, however it will not compromise their position.  The intended stimulus is to take athletes close to their threshold each round.

10 minute time cap!

WOD 190216

METCON:

PARTNER WORKOUT!!

4 to 5 Rounds For Effort:

21 Calorie row

12 DB squats @ moderate

9 Burpees over the rower

** Athletes will alternate complete rounds in a you go, I go fashion.  Each athlete will complete 4 to 5 rounds.  Athletes should prioritize intensity rather than volume of work - —> work hard each round and don’t worry if you only complete 4 rounds instead of 5.  If you work hard, 4 will be plenty :

30 minute time cap!!

Prepping for the Open 2019:  Part 3 - Feeling like you're drowning is not the goal, but it does bring things into focus pretty quick.

Have you been to class lately and experienced one of the metcons that has a specific breathing directive behind it?

Recently I have heard people say that when they have been in class for one of those workouts for the first time, this intense thought of, “holy shit, I’m drowning!” comes over them at some point.

Understanding how efficient breathing mechanics relates to movement and position can be a hit or miss topic for some.  I get it, there are only so many times I feel like I can say the word “efficiency” before it it loses its meaning.

However, experience is a very potent teacher - it doesn’t lie and you can’t run from it when you’re in it.

Today I want to discuss how the work we have been doing in class recently was designed in a manner that will help increase performance for this years Open.  I want to highlight three points that have been discussed in class.  I invite you read through this fully and consider how it could apply to your training goals this year.


1.  NASAL BREATHING

This is something that should be used consistently, but requires a bit of capacity to be developed to understand fully.  Now don’t get me wrong, you can do every Open workout with your mouth closed and to be honest that would pay off HUGE in the long run.  However, it will absolutely slow your performance down and will be challenging.  My coaching advice is that you should try and stay nasal if you are willing to accept the short term-performance alterations (slower pace, a feeling like you can get a full deep breath, and an increase in workout pauses).  Truly this will help you begin on your path to efficiency, but that will take time and won’t be evident in the first few Open workouts.


2. PROPERLY WARMING-UP

This is vital to your success, but often disregarded (mainly because I don’t believe people understand the benefits).  If you take time to literally warm-up (elevating your core temperature) you become much more efficient at utilizing oxygen as fuel.  Red blood cells are much more apt and party when the temperature is hotter (nerdy bio chem joke!).  Why does this matter?  It will increase your performance, flat out.  Think back to those previous Open workouts where you are sucking wind hard, hoping for the workout to end - 16.5 anyone?  You have the ability to function more efficiently if you take time in your warm-up.  As funny as it may sounds, a warm-up is like tuning your guitar in a way.  You wouldn’t  want to play a live show if things aren’t in tune!  So don’t do that to yourself during a workout.  Get you lungs in tune with your muscles and you might just surprise yourself!

3. INTENSITY AND INTENT

As your coaches you have heard us preach over and over again about knowing why you are training.  There is no right or wrong answer, but having a clear goal or purpose for your training is immensely helpful.  In class recently I have been discussing how we can look at workouts so that they build on one another consistently.  That message can absolutely apply to the Open this year!  Look at each workout and try to identify one thing you want to work on.  Do you want to focus on your weaknesses or see how far you have improved upon one of your strengths?  This will allow you to stay the course and build on your training over the year.  As this relates to breathing, should you choose to implement any of the gears protocols, you will definitely have to remind yourself mid-workout about why you are choosing to work on your breathing because it won’t be easy!

So as you approach this years Open, take some time to consider your approach as it relates to breathing and your performance.  Think back on the workouts we have had in class and those moments when you felt like controlling your breath became challenging. Were you in a poor position?  Were you holding your breath?  Did you go out too hot and now you’re struggling to recover?

If you answer yes to any of those questions, understand you have the ability to control your outcome if you work on it!

Below is a simple warm-up you can add to this years Open movement prep.  If you take this seriously, I promise you will be ready to compete!

Happy Friday Everyone.

D


PULMONARY WARM-UP:

A. 7 minute easy bike or row - nasal only + hold breath the last :10 of every minute

B. Dive bomber push ups: 2 x 10 - nasal only w/ FULL nasal inhale at the top of each movement and nasals exhale at the bottom

C. Lying T leg twists: 2 x 6 twists - FOCUS is to be prone on the floor with arms extended into a T.  Alternate bringing your legs to the opposite side of your body while maintaining the T position.