March 13, 2015

Happy Birthday Sydney!!!

Garage WOD
Row 3000m and every 500m do 10 push-ups and 10 sit-ups

5k row
25:15.9

Hello CF Jenks Athletes, Here are a few coaches notes to help you prepare for and attack Open WOD 15.3.

1st, if you performed “Hopped Up Helen” or “Eva” or any WOD that had a lot of pulling in it, do NOT perform the Open today! Rest a day and make sure your hands are good and your pull muscles are recovered. This is very important, as this WOD will come down to your ability to pull and pull hard, high, and fast. Yes you will need an engine, but do not discount these muscle-ups. Give yourself a rest day prior to this one and a rest day or two in between if you go twice.

This WOD basically is a big pull hopefully with an integrated kip and a dip/press out hopefully again with a kip and then high rep knee and hip flexion and extension with serious shoulder and leg endurance. Then we will need to drive with the wrists and use the stretch reflex in the calves and Achilles while trying to stay relaxed on the DUs.

When I first saw the WOD, my first thoughts and strategy were this; “This WOD is all about breathing and knowing your body (pacing) while ensuring all MUs count. No missed MU reps”

#1 Pace properly, do not dig an oxygen deprivation hole you cannot get out of nor a muscle failure hole where you are failing MUs. This is key in knowing your body and managing a high work rate, but NOT a redline. 14min is a long time. Seriously be sincere with yourself and pace properly. Do not get me wrong it is CrossFit and you have to push hard, but do it smartly.

#2 Seriously consider small MUs sets in the beginning and singles. I have personally conducted very fast 22 MU singles in a contest and came in second, so singles can be money if everything is set up and you do not have any missed reps. (rep schemes may be 3-2-2 or 2-2-2-1 or 3-2-1-1 or 2-1-1-1-1-1 or singles. If you do singles drop carefully from the top, do not eccentrically load on the way down, save your muscle. Super elite know your body and failure as I will tell you first round 4-3 or even 7 and subsequent round 4-3 or even 7 and then the other rep schemes above, just do NOT go until you miss!

#3 Rounds 2 and 3 and maybe 4 of MUs. Pause a second and make sure you are ready, as the following rounds will be a little tougher and you want to make sure you get the first MU for confidence and to know you are still there.

#4 Breath on your WallBalls and find a good rep scheme or flow pattern. Did I say Breath. You will have to push on Wallballs to be competitive, but think manageable sets. Do not go to where you are grunting or forcing reps. If you crush your legs and shoulders here and go to deep in O2 deprivation, it will come back to you at DU consistency and MUs. So we are back to smart sets based on your engine and short breaks (not long breaks, find a set time that works for you, but go a tad bit earlier than you want). Some rep schemes may be 15-15-10-10 or 15-10-10-10-5 or 5 sets of 10 or 8 and 7 rep alternating sets and even 10 sets of 5 with fast turn arounds. Super elite consider 30-20 rep rounds for 2-3 rounds and then follow a scheme above.

#5 Doubles need to be a relaxation drill as best as possible. Use your wrist as much as possible to drive the rope and very little shoulder while lightly bouncing on the ball of foot and breathing controlled. Once again do not go to redline, but you can push hard here in nice big sets and short rest/recovery breaks. Think 50-50 or 40-30-30 or even 4×25. You are getting ready for the MUs. Once finished, again shake out and make sure you are ready when you go for the MU after the DUs.
**Make sure you check your rope prior and have a back-up rope.**

Rinse and repeat and keep a good pushing pace, but not a debilitating muscle failure or cardio-respiratory pace. Save that for the last 2-3 minutes.

Reminder and closing coaches notes

-Push hard, but not redline until the last 2-3min. Do not get me wrong push hard and know where redline is, just do not hit it too early but ride the wave right behind redline.
-You have to breath every rep and then some. We have to feed the muscles oxygen since it is 14min. Breath and stay ahead of oxygen deprivation.
-Avoid muscle failure and redlining muscle endurance and cardio-respiratory system
-Make the doubles a relaxing drill, Stay positive and if you miss, do not let it get to you, stay positive and move forward.
– If you are super elite your money will be on the bigger WB and DU sets as your motor and endurance should be ready to handle it and make all MUs count!

Warm-Up Ideas
General Warm-Up 3-5min general stretching and increased cardio-respiratory rate.
-Perform some basic static stretches then
-Row 500m and run 400m and 50 singles at 80%. We need to start processing O2.
-Perform some good shoulder and chest stretches here with and without bands, good hip and leg stretches like couch stretch and dynamic stretching. Ensure ankles, calves and achilles are stretched for DUs

Sport/Lift(s) Specific Warm-Up 5-10min dynamic mobility, technique, and light resistance work.
-Perform some active inactive shoulder drills and some skin the cats on the rings.
-Perform 3-5 ring pull-ups and 3-5 ring dips
-Perform 3-5 MU transition drills
-Now perform the following WOD warm-Up drill
-1 Muscle-Up to 5 WallBalls to 10 DUs x 2 rds at a flow or slow rate
Rest 1-2 min let heart rate come down
Then
2-4 MU (depending on your rep scheme), 10 WB, 20 DU do this at a quick pace but not death pace to get a vibe
Now rest around 5min while staying warm and be ready to crush it!

* if more warm-up or skills and drills are needed, please incorporate but just do not fatigue yourself!

Good Luck CoachDB Out!

Coach DB can I get that again in English please!All this flexion, hip-discombobulation, JUST TELL ME HOW TO GET MY FAT ASS ON TOP OF THOSE RINGS!

MAX!!!!! Exactly!

Happy Birthday Sydney!
15.3 scaled 550 reps

Omg max you CRACK ME UP
great job, Royce!

Happy birthday Sydney!
15.3 scaled 756 reps.
Post work out ran 3 miles in the rain. It was fabulous!
Great job Georgie!

Great job to my hubb Royce for getting muscle ups today!!!

Wod: 15.3 scaled
WB 20# and single unders
2 rounds and 50 WB shots

Good job Royce on the muscle ups. Looked good!

Thanks Purdy!

I’m meant 158 I can’t short myself when it took me 6 min to do that one

WOD rx
159

Thanks for the push Royce

Failed MU 7 on my first round 6 times and blew a solid 3 minutes of Nicole yelling at me telling me I was worthless

Rx 344 reps

15.3 as RX: 280 Reps

15.3 rxd
160

15.3 = 2 rds + 3 MU
317
Good work Dan.
Bunch of dub under wizards in that 430 class! Nice job

15.3=439