Friday 150227
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to responses and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
For tomorrow, Saturday February 28th, the schedule will be as follows:
9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.1 & 15.1a
We will brief the Open WOD & Standards at 10:00am and will begin running heats at 10:20 every 20 minutes with the last
heat being at 12pm. The Heats will be limited to 5 individuals each. Please e-mail info@crossfitjenks.com to reserve your
heat time (first come, first serve).
Please feel free to bring friends & family to cheer our athletes on! Good luck to all participating!
WOD with 115#=3 rounds + 3 snatches
C&J
1@165
1@185
1@205(f)
1@205
Thanks for judging Dominic!
Hello CF Jenks Open Athletes,
Posted below are a few coaching thoughts and ideas for you and 15.1 and 15.1A.
First make sure your weight under your profile for the CF Open is up to date. Be honest.
Believe it or not we have trained the hell out of all these movements and have done several Finisher’s like this in our training, so Believe in yourself and know you are as ready as you can be.
Watch the standards video closely.
Now to the workouts
Make sure you warm up your grip but do not over do it, you will need it. Trust me this may all come down to grip and ab strength with shoulder stretch reflex, but grip being the main thing and not all engine. Many will be surprised by the engine demand though.
Make sure you warm up your engine aka O2processing and also build up to a good clean and jerk start weight and then one set about 10-20-30lbs heavier, but not a max out.
Get the cardio respiratory rate up while activating your posterior chain, sound hip function, lats and shoulders but not smoking the grip.
15.1
Toes to bar will be our main culprit to battle. Look I really suggest breaking up from the start with quick rests. You cannot believe how these small short breaks save time under tension and keep you going longer. Consider a round or two of 8 and 7 then sets of 6-5-4 or 5s and even smaller quick ones if needed. Don’t be a monkey just hanging on the bar.
Use the deadlifts for recovery and breath and use an opposing grip and an opposing hook grip and switch it up as needed. Not too fast here and not too slow. Think breathe and go.
Snatches during warm-up practice TnG and dropping from the top. Time this and see the difference. I think to be competitive it will probably be TnG but for many fast singles may help in the long run just do not fall victim to long rests. Jump the bar up do not use all arms as it is harder on the grip.
15.1A:
I personally would not take off the Snatch weight and would load over it for time. Have your weights pre-set up/stacked for your lift order prepared and thought out ahead of time.
Your 1st pull has to be something you know you can hit fatigued and may scare you a little. This should be one for the books and a confidence booster. It will also buy a little time to let your grip recover.
You will probably only get 3-4 lifts, so go in knowing this and have your pull times planned out and practice loading and unloading in warm-ups.
Definitely consider a squat clean due to grip being an issue for pulling the bar high. Power clean is okay if your better lift, but be ready to get under the bar and warm this up. Do not rush your jerk. Make sure you get set up and have good transition. Do not rush your lifts especially the jerk.
Go hard this first time and take care of your hands and prep them well as we may need to repeat.
Good Luck. CF Jenks you are Ready. Now go Perform!
15.1 = 146
15.1a
185, 205, 220
Good tips DB
I didn’t break up ttb early and may have cost me a little
F/51/165#
15.1
2 rds + 2 snatch = 87 reps, as Rx’d
15.1a
1 @ 75#
1 @ 95#
1 @ 115#
1 @ 125#
(attempted 130# but failed the jerk)
15.1 = 146
15.1a
155, 185, 205
Feels good to be actually start lifting again
Thanks for the tips DB
OPEN WOD:
15.1 (scaled) 207 reps
15.1A 200#
Judged by Michael Fitzhugh.
On a ski trip in Colorado so had to do this at CrossFit Telluride at an elevation of 8,750 feet
15.1
Rx’d
Score: 158 (5+8 T2B)
Was worried about my grip so I started breaking things up too early.
Clean and jerk:
205-215-225-235
Everything was a power clean. Didn’t have the leg strength to squat after 3 days of skiing.
Fun workout. Good luck everyone!
Wod RX 15.1
133
C&J 110#
LOVED getting to watch the 9:30 crew take a swing at 15.1!! Great job everyone!
Way to work 9:30.. Fierce group 😘
15.1 rx’d 116 reps (was so close to finishing 4 rds), ripped in second round. Thought I did more, never stopped moving.
15.1a 140# (pr)
Also wanted to say that Breck and OkieDB did an awesome job preparing everyone for the open. Definitely first class coaches and programmers at Jenks.
Worked on clean & jerk 1rm
235# (10#pr)
240# clean, failed jerk
Nice work today Breck!
15.1 as Rx’d
161 Reps
15.1a
115-125-135-145(failed Jerk x2)
Thank you Cindi for the encouragement!!
Great job to all the nooners!! Awesome job to my ladies with C&J, PR’s!!! So Strong! 🙂
15.1 Rx = 160 reps
15.1a = 215#
(185, 205, 215, 220 cleaned failed Jerk)
Thanks for judging Jess!
M/45/180lbs
15.1 as RX’d = 128
15.1a = 205 lbs
Wish I was there for the Open!!
Got 150 reps today and 165# c&j.
Awesome job, Nicole!!
38/5’7″/173
15.1=188
15.1a=275
Great job to everyone today! I saw a lot of PR’s on C&J’s!
15.1 scaled 142 reps
Clean and jerk 120# (PR)
15.1 w/42#
125
15.1 A
82# (PR)
Can’t wait to see the leaderboards light up! Go CFJ..
43/6’1″/183
15.1
128 reps
15.1a
205# (failed 215# jerk)
May go again Sunday.
15.1 – 120 reps
15.1a – 205 (failed jerk at 215)
15.1-161
15.1a-225#
Thank you for your guidance, Berrys!!!
15.1-148
15.1a-270#
146
235#
15.1: 159
15.1a: 260#
Thanks for the tips OKDB and hosting/coaching breck and Nicole 🙂
First try at the Crossfit open
15.1 Rx’d 130 reps
15.1a 125#(pr)
Going again sunday!
15.1
123
15.1a
205#
Friday (scaled – not judged or registered):
15.1: 101
15.1a: 95#
Saturday (scaled/registered) Judged by Dan
15.1: 183
15.1a: 105#
A little strategy goes a long way!
15.1- 152 reps
15.1a- 145#