Workout of the Day
The Final Week: Open 17.5 Announcement on Thursday at 5pm!
Reminder that we'll be viewing the announcement of Workout 17.5 (The FINAL workout of the 2017 Open!!!) at Arena Ready on Thursday at 5pm, just as we have in previous weeks of the Open. Come on by the gym and check it out with us, and then watch the two-time defending champ, Katrin Davidsdottir, do battle against the 3rd place finisher from both 2015 and 2016, Sara Sigmundsdottir, live from Madison, WI, as they tackle 17.5 immediately following the announcement.
AR members who may be traveling this weekend and cannot complete the workout on Saturday or Sunday should also sign-up for Thursday's 7pm "The OPEN" session and do 17.5 before you leave town for that business trip or mini-vacation... get it in, Open Athletes!
What's in store for us in the 2017 finale??!! Dumbbell thrusters? Double Unders? Ring muscle-ups? We shall see...
WOD for 03-23-17:
Sumo Deadlift:
6-6-6-6-6
Climbing
-then-
"Heavy Helen"
3 Rounds For Time:
400m Run
21 Kettlebell Swings @ 70/53 lbs
12 Chest-to-Bar Pull-ups
(Compare to 06-21-16)
Every Time You Don't Hook Grip...
...a clean or a snatch, a little piece of me dies inside. Seriously.
A few weeks ago a fairly experienced athlete at the gym (who shall remain nameless... don't worry, A.T., it wasn't you LOL) said to me something to the effect of, "Huh, we don't really cover the hook grip that much. Plus it hurts my thumbs, so I don't really do it anymore (insert chuckle here)." I almost started crying. The picture of Michelle above crushing some snatches from 17.3 with a hook grip has since made me feel better.
I pointed out to said nameless athlete that we've posted about the kook grip many times over the years, including THIS POST HERE which we've shared several times, that we coach it (in varying degrees) in nearly every class that includes snatches or cleans, and that I've actually seen him/her hook gripping the bar previously... on multiple occasions. Said athlete then looked at me with sadface and pleaded, "Well, yeah sometimes I do it, but it still kinda hurts. But, like, what about my thumbs?"
WHAT ABOUT MY DYING SOUL?!
Kidding. Sort of. But seriously folks, I know the hook grip can be uncomfortable but it really does help, and it becomes quite essential when snatching or cleaning with any weight (or rep scheme) of significance. I realize that some athletes have small hands, but before you start feeling too sorry for your small hands and little thumbs consider this:
That little guy weighs 123 pounds and there he is snatching 289 pounds. I'd be willing to bet his hands are much smaller than any other gentleman in our gym, but trust me he did not lift that weight without a hook grip, and that barbell has the same 28mm diameter as the "red bars" we use.
As mentioned in the linked post above you can tape your thumbs to help with the initial discomfort, and we can show you how (that linked post has a video showing how most of us do it) - we provide free tape at the gym so use it (but please don't abuse it)! You can also stretch your thumbs to help adjust to the position required in the hook grip - come to class on Wednesday and we'll show you a little stretch that might do the trick over time.
Still not convinced? Ok, have fun with the hang power cleans on this one then, while your partner waits for you LOL...
WOD for 03-22-17:
With a Partner For Total Time:
BUY-IN: 1,000m Row SHARED
Then, BOTH Athletes Complete...
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans @ 155/110 lbs
20-18-16-14-12-10-8-6-4-2
Box Jumps @ 24/20 in
BUY-OUT: 1,000m Row SHARED
***The rows may be shared/partitioned in any fashion (does not have to be evenly split), and the round of 10 Hang Power Cleans cannot start until the first 1,000m is complete.
***Both partners must complete the 10-to-1 / 20-to-2 sequence, with one partner working at a time to complete a full round before the other partner starts their full round (e.g. Partner A performs 10 Hang Power Cleans and 20 Box Jumps, then Partner B performs 10 Hang Power Cleans and 20 Box Jumps).
17.4 Group Shot
Jenny M was sorely missed this past weekend during Open 17.4 for more reasons than her awesome artistic skills. I tried taking the group shot that Sarah so thoughtfully remembered to snap on her phone and applying a Squarespace filter to it (this one is called "Arizona") - and well... there you have it...
Not so great but at least we documented it, Jenny!
Plus everyone gets a preview of the confusing surprises Bret has in store for us during future iterations of everyone's favorite QoD game... "WHAT COLOR TANK TOP IS...........???!!!"
WOD for 03-21-17:
Back Squat:
Six work sets of six reps, as follows:
A) 14 Minutes For...
6-6-6-6 Climbing to a Top Set*
*Add to your top set from 03-13-17
B) 6 Minutes For...
Two "drop" sets:
1x6 @ 85% of your top set
1x6 @ 80% of your top set
-then-
Against a 9-Minute Clock:
500m Row
5 Rounds of "Cindy"
MAX REPS Dumbbell Thrusters @ 50/35 lbs (per side)
1 Round of "Cindy" is: 5 Pull-ups / 10 Push-ups / 15 Air Squats
Score this workout by the number of dumbbell thruster reps completed.
Open 17.4 Score Submissions Due By Monday 5pm!
Well, the re-test of Open 16.4 in the form of Open 17.4 produced nearly a clean sweep of score improvements at Arena Ready, including many athletes smashing their 2016 performances by a mile. This was definitely one of the more "fun" (if I may use that word LOL) Open workouts this year, and our gym really got behind every competitor who took on the challenge of this 55s Chipper. Great work, everyone!
Please REMEMBER TO SUBMIT YOUR 17.4 SCORE to the CrossFit Games website (click here) by the 5pm Monday deadline! We cannot submit your score for you, so if you're on your phone or computer reading this do it now before you forget! Several of you have submitted scores we haven't validated because they have slight discrepancies against what we have in our records - most are likely an accidental entry of an incorrect or non-applicable tiebreak time, so not a big deal (but we'd still like to keep everyone accurate). I'll message these folks on Monday so you can double check your scorecards and withdraw/re-enter your score if needed.
We're in the home stretch with only one week (and one Open workout) left to go!
WOD for 03-20-17:
Hang Power Snatch + Hang Squat Snatch + Overhead Squat:
5 Sets of (1+1+1)
Climbing as technique allows (ideally with "no misses") to a top set.
If possible add 5% to your top set from 03-09-17.
-then-
"Halfsies"
For Time:
80-60-40
Double Unders
40-30-20
AbMat Sit-ups
20-15-10
Ring Dips
(Compare to 03-21-16)
Open 17.4 Thoughts & Strategy
First, some logistics:
17.4 is a repeat of 16.4 from last year's Open, so it's a great re-test for those who performed this workout last year in the Open, whether it was here at Arena Ready or at another gym. This workout brings us the first "Chipper-style" workout, a series of four movements in bigger rep sets, which - for most athletes - will be a "get as far as you can through the order" type of WOD. As with every week during the five-week Open we'll be running heats of the Open workout during all of our Saturday morning classes. Please watch the standards video above and read the workout info here before coming in on Saturday to do the WOD - since our Saturdays during the Open are not our usual coached/structured classes, you'll need to know what you're up against (to some degree) before coming in for the self-directed warm-up and heats of the workout. The movement standard for the handstand push-up will be the biggest logistical point you'll need to be prepared for this week (assuming you're fairly fit and good at the first three movements at the Rx weights) so that our heats run on time. Don't worry about wrangling the tape measure for every heat to measure the 3-inch drop from your wrist (watch the video if you're not sure what I'm talking about) - we'll have the judges use Post-It notes which are exactly 3 inches square, and we can stick them to the wall to measure to the distance from your wrists to the tape line for your handstand push-ups. This makes for a much faster logistics transition time between heats.
We will run 3 heats of WOD 17.4 per class during all Saturday morning classes, with 5-6 athletes per heat. Plan on showing up 10-15 minutes early for class (sign-up for class as you would normally) so you can get yourself warmed-up/mobilized/primed, and get yourself on the list for a specific heat time. As with previous Open WODs we'll detail a suggested, self-directed warm-up on the board in AR North, and you're welcome to follow that or do your own warm-up to get you ready to go prior to your heat.
A few words of caution regarding deadlifts and handstand push-ups:
Deadlifts for time can present athletes with the challenge of making a smart decision every time when picking up the bar. We all know what it feels like to set the back and pick up a heavy object with proper midline stability, and conversely what it feels like not to do so - we ask that you make a good decision every time, even as you attempt to push yourself in the workout. Knowingly executing a heavy (or even not so heavy) deadlift with poor position will eventually lead to back pain and likely to injury - so please don't do it. Your health and safety are more important than a score on a workout, and if you can't come back next week to train then what's the point?
Just like we do in class every time HSPUs are programmed, we're going to be on you about being smart with regard to your head/neck. Just because this is a competition we don't feel any differently. If you cannot do HSPUs without slamming onto your head or losing control of the movement, then DON'T DO THEM. Your head and neck are serious business, so don't try to be a hero when you're inverted - play it smart and protect ya' neck!
"Chin down" or "tuck your chin" is something you'll hear us say during the workout. You've heard it a million times before from us - but just in case, we basically mean "don't look down, or don't look at the floor." Keep your head and neck in a neutral position and look at the top of the pull-up rig (or the clock). Don't overdo it and tuck your chin too much either though. Neutral.
If you have any concerns or questions about HSPUs - safety or otherwise - please speak with a coach at the gym so that we can help guide you. That's what we're here for!
Now some strategy for the main categories of athletes who will be doing this workout:
Category 1: Deadlift 225/155 lbs for 55 reps, are you kidding me?!
Is the Rx weight something in the neighborhood (10-20%) of what you've lifted before, even for 1 or 2 reps? If the Rx weight is something you can lift with good technique, but it feels challenging and heavy, you may be in the boat of thinking of this workout as "13 minutes to do as many beautiful heavy deadlift singles (or doubles) as is reasonably possible" (and no, those things are not mutually exclusive). Maybe you could surprise yourself - many athletes certainly did so last year in the Open, including a memorable performance by Kyle, who at the time had never deadlifted anything close to 225 lbs... when he did the WOD he proceeded to complete all 55 reps, making sure to set his back and mid-line every single time. It was awesome to watch. Remember, you don't have to rush - you just want to get as far along as you can with solid position and technique. "Try hard" does not mean "get sloppy."
If 225/155 lbs is simply far too heavy and you just aren't in that neighborhood yet, then consider doing the scaled version of the workout which uses 135/95 lbs for the deadlift. If you have no idea where you fall in the spectrum then find a coach while you're warming up and ask them for their advice - they can help guide you and provide some insight on what is realistic and appropriate.
Category 2: The deadlift weight is doable but holy crap then 55 wall balls and a 55 calorie row?!
This one's easy. You have the remainder of the 13 minutes left after deadlifts to get as far as you can... and wall balls and rowing, while perhaps not your favorite things in the world, will not kill you. Ever. So suck it up and chip away steadily (it is a chipper workout after all). In fact these two movements are mostly a gut check for you, and a test of how efficiently you can move. The prettier your squat is at the bottom of the wall ball, and the less you "suffer" on the rower (read: slump over and pull on it like you're drunk and gasping for air), the more you'll be able to keep moving at a consistent pace. So hold yourself to a reasonable number on the wall balls if they're your nemesis (sets of 3? 5? 7?), keep rest periods short in between, and focus on a controlled tempo down, and fast up, to help catapult the ball with your bigger muscles (legs & hips). On the rower sit up taller so you can breathe more efficiently, and focus on a long drive/pull out of the catch with a slightly slower recovery back in (think about the analogy to runners being faster with long strides as opposed to quick, choppy steps). Move smoother & move better to go faster. Don't panic.
Category 3: Handstand push-ups after all that? Yeah right.
How far are you from handstand push-ups (HSPU) being a reality? If you can't kick up to the wall and support yourself safely & reliably and/or lower yourself onto your head under control, then now is likely not the time to try and get that first one... especially considering you'll just have completed 55 deadlifts, wall balls, and calories on the rower, and will be very fatigued. There's probably only a very small number of folks at the gym who are fit enough to get to the HSPUs, but who are far from being able to safely do one (so I'll end this train of thought right now).
If you know you have a good shot at making it to the HSPUs, and you can do HSPU but they're not really your jam (i.e. sometimes you have to scale them with an AbMat, or you can normally only do really small sets in WODs, etc.) then your game plan should be to get through the first three movements as fast as you possibly can without red-lining, and leave yourself with enough time to: a) possibly rest a bit after the row to feel slightly recovered before your first HSPU rep; and b) feel confident about doing the HSPU in very small sets from the start (even singles or doubles). And by "rest after the row" I mean everything from 20-30 seconds for those who are pretty decent under fatigue to quite literally "sit down for a minute and get your shit together" for those who really need to get their wind back and feel 100% sure they can make that first rep. You're trying to limit no-reps because those are exhausting and time consuming - making three successful singles in one minute with no misses is way better/easier than missing five or six times, and maybe making one or two, because you just stubbornly kept kicking back up there before your body was really ready.
Remember to try the HSPU standard in the warm-up area so you're familiar with how it feels and where you need to put your hands in order for the rep to count. It's quite challenging if you've never tried it before, so don't overlook this point (especially if you tend to do your HSPU with very wide hands, very far from the wall, or with a hyperextended/overextended back). Pull your toes toward your shins (i.e. dorsiflex your foot) at the top of each rep so that your heels reach farther up the wall - this should help you mitigate the risk of your feet not being high enough for the rep to count. This paragraph also pertains to the next/last category of athletes...
Category 4: I can do all of that stuff, either very well or decently well. Bring it.
Sometimes this category needs the least amount of advice, and sometimes they need the most haha. So I'll try to keep it simple and we can take it from there (i.e. ask us in more detail at the gym if you so desire)...
Don't rush the deadlifts. If you're a REALLY strong deadlifter and have lots of fitness then the sets should be bigger - i.e. 5 sets of 11, or 10s then 8s then 5s, or something in this ballpark. If you're not the best deadlifter then think more like sets of 5 with quick forced breaks early (we're talking a couple breaths and then go again). Either way don't blow it out on the deads - move steadily and with a purpose, but be smart about breaks and time under tension. You want to avoid strained reps since those are what really tax your system over the rest of the workout. Reps 1 through 35 will feel like no problem, but reps 36 - 55 are significantly harder for many so don't be deceived by how easy they feel to start - it's a little like a big set of push-ups in a workout... no problem when you start, and then if you don't break them early you hit the "oh crap this got really hard all of a sudden" landmark.
Wall balls can and should be done in bigger sets than the deadlifts. If you consider yourself in this category then you should be able to do exactly that. This should be aerobic for you and not an issue of muscular fatigue (if it's the latter then you should reconsider yourself being in this category, sorry) - the only caveat being that you need to save the shoulders for the HSPU, so driving the reps with the legs and hips from the start is the way to go (don't space out and forget about that early on). If you like to rest standing with the ball pinned between your chest and the wall then do so (if you don't then stick with dropping the ball) - it can save you time and extra movement over the course of multiple breaks, just make sure to let your arms hang by your sides when you do so so they can relax and recover.
Row the first 5-10 calories a little slower than the next 20-30 in order to get your wind a little and allow yourself to settle into a good rhythm. Focus on your breathing and hold the pace you've already calculated to be reasonable for your rowing proficiency (e.g. 1,000 cal/hr = 3:18 total row time). If needed slow down a little during the last 10-15 calories so that you can breathe deeply and then start the first set of HSPU faster.
Stay ahead of failure on the HSPU! In fact stay ahead of moving slowly while upside down, resting on your head, or resting at the top of the rep for as long as possible. For some this will be sets of 3-5 to start. For others a big set to start may be better, but it should be fast (no straining or "resting" while upside down). Muscular fatigue is very different than other types of fatigue in that if you're too far in the hole you simply have no choice but to stare at the wall and wait/hope/dream for your arms and shoulders to come back to you (with other types of fatigue you can sometimes fight through it). Lastly, I'll re-post the final paragraph from the previous category since it's important for this group as well...
Remember to try the HSPU standard in the warm-up area so you're familiar with how it feels and where you need to put your hands in order for the rep to count. It's quite challenging if you've never tried it before, so don't overlook this point (especially if you tend to do your HSPU with very wide hands, very far from the wall, or with a hyperextended/overextended back). Pull your toes toward your shins (i.e. dorsiflex your foot) at the top of each rep so that your heels reach farther up the wall - this should help you mitigate the risk of your feet not being high enough for the rep to count.
OK, let's do this! See you all this weekend for an awesome 17.4!
WOD for 03-18-17:
"Open Workout 17.4" (AKA "Open Workout 16.4")
AMRAP 13 Minutes:
55 Deadlifts @ 225/155 lbs (Scaled = 135/95 lbs)
55 Wall Balls @ 20/14 lbs to 10/9 ft (Scaled = 20/10 lbs to 9/9 ft)
55 Calorie Row
55 Handstand Push-ups (Scaled = Hand Release Push-ups)
(Compare to 03-19-16)
Open 17.4 is Upon Us!
Open 17.4 was announced on Thursday evening, and surprise... it's a repeat of Open 16.4!!! If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below - thanks!
More info on 17.4 Open Saturday at Arena Ready, including logistics and basic strategy tips, in tomorrow's (Friday evening's) post.
WOD for 03-17-17:
Agility Ladder:
Skills & Drills
-then-
Weighted Strict Pull-up:
3-2-1-1-1
(Compre to 03-25-16, 10-22-15, 03-27-15, and 11-14-14)
-then-
For Time:
600m Run
21 Toes-to-Bar
400m Run
15 Toes-to-Bar
200m Run
9 Toes-to-Bar
Open 17.4 Announcement on Thursday at 5pm
Reminder that we'll be viewing the announcement of Workout 17.4 at Arena Ready on Thursday at 5pm, just as we have in previous weeks of the Open. Come on by the gym and check it out with us, and then watch Brooke Wells (The 6th Fittest Woman at the 2016 CrossFit Games) do battle against Brenda Castro (The Fittest Woman in Mexico during the 2016 Season) live from Mexico City, as they tackle 17.4 immediately following the announcement.
AR members who may be traveling this weekend and cannot complete the workout on Saturday or Sunday should also sign-up for Thursday's 7pm "The OPEN" session and do 17.4 before you leave town for that business trip or mini-vacation... get it in, Open Athletes!
What could they possibly throw at us next?!
WOD for 03-16-17:
Power Clean:
3-3-3-3-3
Climbing
-then-
THREE 3-Minute Cycles (3 minutes of work / 3 minutes of rest) of:
15/12 Calorie Row
... then, in the remaining time AMRAP of...
10 Box Jumps @ 24/20 in
5 Power Cleans @ 135/95 lbs
This is three minutes of work and three minutes of rest, repeated for three cycles. Each cycle starts with a "buy-in" of 15 calories on the rower, then proceeds as an AMRAP couplet. Re-start each cycle on the row, and score each AMRAP individually. Step-ups are allowed if desired and not considered scaling today.
Lisa: 3 Things I Wish I Knew After Starting CrossFit
Lisa's blog Stilettos to Snatches had a great post last week discussing things she wish she knew after she first started CrossFit. Here is the article in its entirety (thanks as always for sharing your perspective, Lisa):
3 THINGS I WISH I KNEW AFTER STARTING CROSSFIT
I’m very much a person who believes that I am where I am because of my past decisions. Because of that, I tend to have few regrets on how things evolved to today. That being said, there are always a few things I wish I had known earlier based on how things panned out. Especially when it comes to CrossFit.
As I watch my friends overcome obstacles and find success throughout the Open, I’m reminded of a few things I wish I had known earlier. They aren’t necessarily regrets, but more little pearls of wisdom I thought I’d share. CrossFit has absolutely made a huge impact on my life. It’s taught me so many life lessons and it has brought on lifetime friendships.
LESSON #1: FORM OVER EVERYTHING
This one really goes without saying, but form is everything. When I started CrossFit, you wanted to finish the fastest. The phrase “Do whatever it takes” meant breaking form to eek out a few seconds in front of the next person. On strength sessions, going up in weight was what you did, irrespective of it was with good technique or not. Ultimately, this led to my major injury. Is it worth dialing things back to make sure you’re doing it right? YES YES and YES. Should you scale down the weight if it doesn’t look good? Obviously. If you want to be able to do this later in life, starting off with good form is the best way to ensure that happens.
LESSON #2: SAY “NO” MORE
When I started working in the professional world, I said yes to everything. Part of it was that I wanted to get ahead of my peers, part of it was also that I wanted prove that I was a hard worker. I worked late nights, weekends, and holidays. I worked on red eye flights and brought my computer with me on vacations. While I did well at work, my physical self suffered. I ate a ton of crap because I was working late nights, and I functioned on about 5 to 6 hours of sleep. I was always a morning workout person, but I’d chase my morning workout with a not-so-healthy breakfast sandwich at my desk. Part of what I wish I could do was have better balance in my life.
I also needed to learn how to say no more at the gym. One thing I recall doing (to this day, my current coaches cringe at this whole event) was a 24 hour workout event. Every hour you did one of the CrossFit “girls” workout. It started at around 7pm and ended the next day at 7am. Somewhere around 3am, I mentally quit and decided that this wasn’t going to end well. I was better off getting a real night’s sleep where it didn’t involve doing 150 wall balls at 5am.
LESSON #3: THERE’S ALWAYS SOMETHING TO WORK ON
Ah yes, this one is always good. Once I get into something, I love trying to perfect it. It’s a characteristic of mine that’s gotten me where I am but also in trouble too. There was a brief period of time where I thought I had CrossFit pretty much figured out. At least I thought I did. I knew how to clean and snatch, and I knew how to do chest to bar pull-ups. My techniques weren’t perfect, but I thought I was killing it. And then CrossFit came up with the CrossFit Open in 2011. Each workout was eating a slice of humble pie. I had a long ways to go and had a lot to work on.
One thing that keeps me inspired to keep showing up to the gym is that there’s always something to work on. Once I have one thing figured out, it exposes a weakness in another area. The need to keep learning and keep evolving is one that is always in sports, but especially in a technical sport. Getting stronger, developing a better nutrition profile, and working on the small stuff is what keeps me motivated.
In all of this, I hope that some of these things resonate with you on your exercise journey. I probably have a few more to add to this list, so if you have any to share, please let me know too. I love hearing all of your comments and thoughts on my musings!
-Lisa G
WOD for 03-15-17:
Barbell Step-Back (Reverse) Lunge:
8-8-8-8 (alternating)
Climbing
-then-
4 Rounds, Start Every 4 Minutes:
400m Run
25 Wall Balls @ 20/14 lbs to 10/9 ft
Record your time for every round, and score the workout by your slowest of the four rounds.
(Compare to 08-15-16)
Jenny Captures Open 17.3 at Arena Ready
Our own Jenny Morgan, photographer extraordinaire who CAN NOW SNATCH TRIPLE DIGITS (congrats, Jenny!), was on-site this past Saturday capturing all of the action during "Open 17.3" at Arena Ready. You can view her pictures of 17.3 by clicking on the gallery link here - below are just a handful of some of the awesome images from what was the most energetic weekend of the 2017 Open at Arena Ready thus far!
WOD for 03-14-17:
AMRAP 20 Minutes:
20 Calorie Row
40 AbMat Sit-ups
80 Double Unders
3 Rounds of "Nate"
1 Round of "Nate" is...
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings @ 70/53 lbs
Open 17.3 Score Submissions Due By Monday at 5pm!
After last week's incredible Open 17.2 at Arena Ready I thought to myself "that's probably as energetic as it can possibly get this year in the Open, it'll be tough to beat that amazing vibe in the final three weeks." Well, Open 17.3 on Saturday (and Sunday for that matter) proved me completely wrong. The gym was on fire this past weekend with some unbelievable performances, and the corresponding screams and cheers of support from our community watching it all go down. SO FREAKIN' COOL!
Please REMEMBER TO SUBMIT YOUR 17.3 SCORE to the CrossFit Games website (click here) by the 5pm Monday deadline! We cannot submit your score for you, so if you're on your phone or computer reading this do it now before you forget!
Three down, and two weeks to go...
WOD for 03-13-17:
Back Squat:
Six work sets of six reps, as follows:
A) 15 Minutes For...
6-6-6-6 Climbing to a Top Set*
*Add to your top set of EIGHT from 03-07-17
B) 7 Minutes For...
Two "drop" sets:
1x6 @ 85% of your top set
1x6 @ 80% of your top set
-then-
For Time:
50 Thrusters @ 115/75 lbs
*Perform 4 lateral bar burpees at the top of every minute, including the first (at 3-2-1 GO!)
Open 17.3 Thoughts & Strategy
First, logistics...
As we've covered previously in this post here, we'll be running the Open Workout ("17.3") during rolling heats in all of our Saturday morning classes. If you're officially entered in the Open please sign-up for class in advance and plan on doing the workout and judging another athlete while in the gym (no, you do not have to be a certified judge who has taken the judges course... that is only required if you're judging an aspiring Regionals or Masters Qualifier athlete). Like last week the warm-up will be self-directed and written on the board in AR North, along with all of the equipment needed to get ready to rock. Please plan on showing up 10-15 minutes early for class if possible, so that you can sign-up for a heat time when you arrive and get yourself situated for warming-up. Please note that the number next to your name in the heat list corresponds to the lane number for the workout.
17.3 is another awesome workout - please watch the standards video above and read the workout standards info here before coming to do the WOD. Much like 17.2, it creates a wide variety of opportunities for success, PRs, and fun. As with last week, we'll try to spell out the categories of "every day" competitors, and hopefully give you some pointers for how to approach the workout and impress yourself.
An important note for those of you who are judging - please do NOT underestimate how confused the athlete may be during this workout. As you can see in the video above, in the workout standards here, and even just by simply reading what the workout is at the bottom of this post, there is A LOT going on in this WOD. So assume that the athlete does not know precisely where they are at any given point, and be sure to audibly (and clearly) tell them EXACTLY what they need to do next - e.g. what round or rep they are on, how many they need to do, when they are done with the current movement, etc.
For athletes at every level, please remember that "the weights will be here tomorrow - and you only win if you are too." Another way of saying this is DON'T BE DUMB AND TAKE THE BARBELL FOR A WALK TRYING TO SAVE A SNATCH OR HOLD ON TO A BAD REP THAT IS OUT OF POSITION. As I stated in yesterday's post, while some of you may be pushing for a new PR we also want you to exercise your intelligent decision-making skills when it comes to attempting weights that approach your limits. Real lifters know how to miss & bail (and all of you know how to do just that, because I've seen it) and smart lifters know that a miss is a thousand times better than an attempted save gone wrong.
OK, now some basic strategy thoughts...
Category 1: Chest-to-bar?!? Yeah right, I'm still working on getting my chin over the bar.
If you're in this category, you're certain that your chest is not going to touch that pull-up bar no matter what you do to coerce it. Get yourself a scaled setup (make sure to read the workout standards for the jumping pull-up requirements in particular), and go for it! Find yourself in the categories below as your abilities relate on the scaled level, and strategize accordingly.
Category 2: Ok, I have some C2B pull-ups but 39 total reps in eight minutes?!? I'm not sure I'll even get to ANY squat snatches!
For this group, get a trusted coach or experienced athlete to hang out with you and offer useful tips for this (largely) eight minute chest-to-bar AMRAP. In particular, if you're actually pretty comfortable with the first squat snatch weight, it may pay off to stick with a game plan of only attempting a C2B every (fill in the blank) seconds - this will limit your fatigue level, keep you at a higher success rate of legitimate C2B reps that actually count (versus misses due mostly to fatigue), and give you something else to focus on other than the nine thousand coaching cues you may have running through your head (you can only focus on one at a time, maybe two tops, people).
Category 3: I made it to the squat snatches! But crap, they're heavy!
If you're in this group, welcome to the meat of this workout. The squat snatches will feel heavy for many when you get there (certainly on the second weight at 135/95 lbs for most), so warm up to the bar you expect to hit in the workout (the process by which you would do this is detailed in the warm-up we wrote on the board in AR North), and possibly to the one after if it's within 5-10% of your current era PR. If the first or second weight is at or around your 1RM, you may need to take a little break (during the actual workout) before you pick up the bar to make sure you can hold strong positions and make each attempt count. Most everyone should do singles in this category, and prioritize the best possible technique you can muster - there is no big rush since the weight is at or near your max already. Each successful rep is a huge accomplishment, so focus and let your body do what it's done before at lighter weights.
Category 4: I think I can get past the 8-minute cut-off... what should I do to make that happen?
In this category think through the accumulated chest-to-bar reps (39 in the first eight minutes or less), and break the sets up as though you were doing that total number of reps "for time to stave off failure." For some that means fast, disciplined doubles and singles the entire way (and they'll HAVE to be disciplined in order to have enough time, so no resting between single reps), and for others who are more ninja at C2B pull-ups it may mean triples and doubles, with potentially an unbroken set of 6 to start things off ahead of pace without risking too much in terms of heart rate management. Controlling your heart rate will become increasingly important as the C2B reps increase, and strategizing will be necessary to maintain an even level of exertion for the squat snatches. Most should snatch in singles with a controlled drop (and then right back on the bar immediately), unless the weight is light for you (this will apply to some at the first Rx weight, 95/65 lbs) and you anticipate needing to bank some extra time because the third weight (185/135) is actually one that you can safely manage for multiple reps or rounds... in that latter case doubles are useful if you can keep them smooth and resist the temptation to be super explosive (thus skyrocketing your heart rate).
For most who simply hope to get past the first cut-off (at 8 minutes) and have no real aspiration to snatch the third weight (185/135), the squat snatches will feel "heavier than you'd like" at the second weight (135/95 lbs), and will spike your heart rate a good amount - so singles are a good call there unless you're sprinting against the clock to finish the "final" (6th) round at 135/95... and even then fast singles may be all you can muster. Just don't waste any snatch reps by getting sloppy and then missing as a result - it costs precious time and energy, but also has a big cost in mental fortitude.
Thanks to Coaches Liz, Hillary, and Sarah for staying late on Friday night to set-up for what should be a fun Saturday of heats!
We'll see you in the gym for an awesome 17.3!
WOD for 03-11-17:
"Open Workout 17.3"
Prior to 8:00, Complete:
3 Rounds of:
6 Chest-to-Bar Pull-ups (SCALED = Jumping Chin-over-Bar Pull-ups throughout the workout)
6 Squat Snatches @ 95/65 lbs (SCALED = 45/35 lbs)
Then, 3 Rounds of:
7 Chest-to-Bar Pull-ups
5 Squat Snatches @ 135/95 lbs (SCALED = 75/55 lbs)
*Prior to 12:00, Complete 3 Rounds of:
8 Chest-to-Bar Pull-ups
4 Squat Snatches @ 185/135 lbs (SCALED = 95/65 lbs)
*Prior to 16:00, Complete 3 Rounds of:
9 Chest-to-Bar Pull-ups
3 Squat Snatches @ 225/155 lbs (SCALED = 115/75 lbs)
*Prior to 20:00, Complete 3 Rounds of:
10 Chest-to-Bar Pull-ups
2 Squat Snatches @ 245/175 lbs (SCALED = 135/95 lbs)
Prior to 24:00, Complete 3 Rounds of:
11 Chest-to-Bar Pull-ups
1 Squat Snatches @ 265/185 lbs (SCALED = 155/105 lbs)
*If all reps are completed, time cap extends by 4 minutes.
Open 17.3 is Upon Us
While coaching Thursday's 6am class I thought to myself "Man, these peeps look great snatching!" Whether it was 20 pounds on the bar or 220, just about every level of experience looked technically sound and crisp on the barbell. We'd talked a bit about thinking that snatches and chest-to-bar pull-ups (and I also threw double unders out there) were possibly coming up in 17.3 - and, as it turns out, we were pretty close with our guesses. So it was no surprise that we tried to build-in some C2B work earlier in the week, and then a snatch technique session on Thursday. What Sarah and I (and all of our coaches at Arena Ready) hope is that athletes completing Open 17.3 this coming weekend do so with the same solid technique we saw on Thursday - and while some of you may be pushing for a new PR we also want you to exercise your intelligent decision-making skills when it comes to attempting weights that approach your limits (e.g. missing/dropping correctly when and if needed).
OK, that said - here we go! If you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video above - thanks!
More info on 17.3 Open Saturday at Arena Ready, including logistics and basic strategy tips, in tomorrow's (Friday evening's) post.
WOD for 03-10-17:
Turkish Get-up (Alternating):
1-1-1-1-1 (per side)
For Quality
-then-
"The Friday Burden"
AMRAP 12 Minutes:
200m Run w/Medicine Ball @ 20/14 lbs
30 Medicine Ball Sit-ups
20 Calorie Row
30 Medicine Ball Walking Lunges