February 26, 2016

Hello CF Jenks Athletes, Here are a few initial quick thoughts and coaches notes to help you prepare for and attack Open WOD 16.1

It is a long one, (it’s the longest AMRAP in the Open’s history) but rest assured we have trained a lot in this time domain and have performed all the moves albeit our lunges are usually stationary. Stationary are actually harder and slower. So we should be set here.

When I first saw the WOD, my first thoughts and strategy were this; This WOD is all about building into this 20min quad and shoulder smoker. Finding a good flow, breathing and knowing your body (pacing) while ensuring good shoulder lock out and deliberate but moving steps. Minimize breaks as 20-30 sec rests or breaks add up in a 20min WOD to minutes of rest.

The weight and reps are manageable, so finding that pace where you keep moving will reign supreme. Also capitalize on your strong movement of the triplet movements, hammer it down.

Be prepared for the pull-ups to get tough as the WOD develops due to the core and shoulder drain from the OH lunges

Make the first attempt count. What I mean is don’t hold back as this may be a hard one to recover the quads on. One we will have to see if quads are recovered by Sunday. Once again It may be one and done. But a hard one. Will have to see.

#1 Pace properly; do not dig an oxygen deprivation hole you cannot get out of by blasting to fast out of the gate on the lunges and burpees. This is key in knowing your body and managing a high work rate, but NOT a redline. 20min 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 On the lunges get the weight set with a good lockout. Straight arms locked out are very important. Based on your flexibility try to stack it more over the body with a clean width grip or slightly wider. Be careful not to wide as it wears on the wrists. This is a WOD where I recommend knee sleeves. Good deliberate steps not too big and don’t bang the knee as you will get a lot of lunges in and will need knees in later rounds and maybe a repeat.

#3 This won’t be won on the burpees but could be lost if to slow. Find a rhythm and technique that allows for good breathing and efficient movement at a constant rate and try to relax as much as possible here. Do not over press out of bottom as triceps will be locked out on OH Lunges so save them.

#4 Depending on your C2B pull-ups, seriously consider moderate sets in the beginning and be prepared for these to start getting tough. Find a bar or use a box where you are not jumping all the time to get to the bar as your quads are going to get smoked. Some may even be down to fast singles. Hand care and prep is in effect especially if you will get a lot of rounds or tend to overgrip and rip on C2B.

#5 After about 2-3 rounds you should have a good idea of a pace per round and try to maintain that and build into it and finish this WOD strong.

Reminder and closing coaches notes
-Build into it, Push hard, but not redline. Build into it and find a round pace rate and be ready to push the last quarter. 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. Breath and move deliberately.

Warm-Up Ideas: General Warm-Up 5-10min general stretching and increased cardio-respiratory rate.
-Perform some basic dynamic and static stretches with focus on the shoulders and legs for lunges. Then
-Row 500m and run 400m. We need to start processing O2 as we are going oxidative today.
-Perform some good shoulder, arm and chest stretches here with and without bands, good hip and leg stretches like couch stretch and dynamic lunge stretching. Ensure ankles, calves, Achilles, quads, hamstrings, lats are stretched and ready. Myofascial release and some light rolling and tissue prep especially for legs and shoulders and lower back.

Sport/Lift(s) Specific Warm-Up 5-10min dynamic mobility, technique, and light resistance work.
-Perform some active inactive shoulder drills and some plank holds protracting and retracting shoulder.
-Perform a couple sets of 3-5 pull-ups and 3-5 C2B
-, burpees and OH Lunges. Consider a few lunges 10-20-30lbs over RX load to activate more motor units and dumbbell OH Lunges as well as a couple KBS to open up shoulders. Then go through 2-3 small rounds with reduced reps, but working on flow and technique of the WOD order until you feel ready.
* if more warm-up or skills and drills are needed, please incorporate but just do not fatigue yourself!

Now rest around 5min while staying warm and be ready to crush it!

Here are some rough time splits from Emily and Chyna
Rd 1 = 1:20
Rd 2 = 2:48
Rd 3 = 4:25
Rd 4 = 6:07
Rd 5 = 8:00
Rd 6 = 10:00
Rd 7 = 11:50
Rd 8 = 13:07
Rd 9 = 15:47
Rd 10 = 17:50
Rd 11 = 19:45

Good Luck CoachDB Out!

OkieDB reminds me a lot of Breck…..that is if Breck wasn’t all about money and was an American Hero. But other than those two small things, really pretty similar!

Awesome job today Connor!

16.1 – scaled
55# front rack lunges, kipping pull ups
Score: 4 rounds + 4 pull ups into 5th round

TGIF! 🙂

WOD RX’d
4 rounds+25’OHL+8 burpees+5’OHL

great photo you two!! eeeekk good luck to all 16.1 competitors! thanks for all the tips okdb!! 🙂 🙂 🙂

Rx’d, 5rds, or 130 reps
Quads were on fire, no doubt. I took a couple of extended lunges to try and finish the lunge section 1 lunge early – That seemed to drain me worse than 2 short lunges.

16.1
242
9 rds+3 burpees
That hurtttt….great job to everyone! Great pic Greg and Natalie! Thanks for judging me Jamie!

16.1
170 reps
Singles on the c2b and just happy to see the progress I have made since the open last year!
Well done to all the athletes, some phenomenal scores this evening!

16.1 as rx’d
104 reps

WOD as rx’d: 211 reps

190

Still have side cramps and the rum isn’t helping. Thanks for the cheers and helping me push through the misery. Ouch ouch ouch. Bloody Mary’s and going for 200 on Sunday. Let me know if there are any takers.

As rx’d
161

GREAT prep advice, DB!

I don’t know that I could do any better than that, I’m pretty happy with those results!

Thanks Andy and Angie.