March 25, 2016

Open 16.5 as rx’d: 16:34 (thrusters all unbroken) didn’t beat last year’s score

Open 16.5 as rx’d: 17:45

WOD w/ 55#
22:05 (last time was 26:25)

Hello CF Jenks Athletes, Here are a few initial quick thoughts and coaches notes to help you prepare for and attack Open WOD 16.5

If this helps great, if not stick to your plan. Just give it your all. While I have a chance to tell all CF Jenks athletes. My hat goes off to all of you that DID the Open and go out each week and give your best. It may be a once a year thing and we know it is not perfect, but I know it pushes us all and it takes courage and commitment to get out and battle. I do care about your score and the score is important, but that score is irrelevant compared to those who have the mental and physical strength to get in the CF Jenks ring and Showdown in the Open. Thanks for just taking on the WODs to the best of your ability to increase health, wellness and fitness.
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My first athletic capacity item to consider is to NOT go unbroken on the thrusters. Sure if you have the muscular strength, endurance, and capacity then by all means go for it. However if you are struggling to get the rep up or are resting in the rack or overhead position a long time to stay unbroken or hit big sets, then please consider smaller descending sets, with shorts rest breaks and quick squat cleans into the next set to get rolling. Also if you can go unbroken but it wastes or gasses you so bad that burpees turn into sloth movements, then consider descending sets. Yes the burpees may be able to help you recover but if you are so spent and barely moving on the burpees, then ask yourself was the unbroken or giant sets of thrusters worth it. Think about it, unbroken sets and recovering with burpees, not as easy as it sounds. Remember the burpees take up the most time in this workout for most, so be careful about making them too slow to rest 🙂
Just an initial thought from performing this one before as I have watched athletes stay stubborn on unbroken thrusters only to get past by the same caliber athlete that took one or two quick breaks and was able to keep moving quickly on burpees.
While I recommend breaking up the bigger sets, please know I am not trying to stifle you metabolic and muscle endurance machines from going unbroken. We have already had two great scores with unbroken thrusters at CF Jenks (great job Stone and Stephanie). You saw the best in the world go unbroken. Just consider breaking them up if it becomes more of a harm than enhancement for your final WOD time.

This WOD again is about knowing your body’s redline and muscle fatigue potential. So run your engine hard, but not too hard you blow your engine early. Build into it and gain momentum. Don’t go so hard up front you are just trying to survive and finish.

The MAGIC POINT for some will be getting through the set of 15 and for others it will be getting through the set of 12. Get through your tough set and let the magic happen as you push and finish strong and fast through the smaller later sets. Be SMART early and STRONG in the end!

THRUSTERS: Make sure you really get your front rack position and squatting prepped. Seriously spend some extra time getting this ready. Being in a good structurally sound thruster position saves a lot of extra work. Breathe on all reps and develop a smooth pattern using your hips to get weight up and finish with small press.
Here are a couple of rep schemes to consider if you plan on breaking up. However, do not feel you have to kill yourself to stay to a certain rep scheme. Feel it out and if you are burning in or having trouble locking it out continue moving forward based on feel. Stay tough but not stupid.
21 = 14-7 or 11-10 or 8-7-6
18 = 12-6 or 10-8 or 7-6-5
15 = 9-6 or 8-7 or 6-5-4
12 = 7-5 or 5-4-3
9 = 5-4
Remember short breaks and squat clean in to begin and work broken sets.
If you are going unbroken and have the capacity and muscular endurance, you know the rep scheme you metabolic machines.

BURPEES: First try to save as much of your triceps and pushing out of bottom or eccentrically overloading (slow lowering on burpee coming down) as much as possible so the overhead press portion of thruster stays strong. Think fall down and stand up fast.
Burpee technique and speed definitely matters! Practice and create a tough but achievable pace. I recommend stepping up to the bar prior to jumping over (if you can crawl up somewhat fluid and fast that will work too). Now for all you unbroken metabolic machines that plan on a sub 10 consider Froning’s technique of a step right into a jump or Fraser’s jumping over the bar by popping the hips up and landing close to bar straight into the jump. Keep in mind this jump technique can get raise the heart rate fast if not conditioned for it.
If able and practice this. Perform a quarter to half -turn while jumping over the bar as it is more efficient and a more productive technique compared to jumping straight over and then turning around.
Yes burpees are where you can help manage pace. Keep burpees un-broken and constantly moving, but do not get sucked into sloth burpees. It will eat up the clock.

EQUIPMENT: I recommend Knee sleeves for the 84 Squats/thrusters and the 84 burpees where some of you and me will be getting on our knees crawling up.
If you have a hard time staying in your heels on thrusters, wear light Oly shoes. If not Nanos are perfect. Metcons for all you Nike folks.
Make sure your collars are tight.
I recommend a barbell mark or line to help you stay centered if big heats.
Tape your thumbs for hook grip if needed.
Shirts on, as you get sweaty the bar can get wet and slide around in rack.
Also you do not need a lot of chalk or a lot of chalk breaks on this one. Some okay, prep prior.

WARM-UP
As far as warm-up, really make sure your thruster rack and squats are ready and start processing oxygen with some duration and sprint spikes.
Please adhere to my concept of:
– CoachDB General Warm-Up
5-10min general stretching, light foam roll, and increased cardio-respiratory rate
– CoachDB Sport/Lift(s) Specific Warm-Up
5-10min dynamic mobility, technique, and light resistance work.

However, OPT or OPEX has listed a really good Warm-up that I like and will personally use and would like to share with you. Once again this is OPT/OPEX’s suggestion so credit to him/them.
Open your front rack: https://www.youtube.com/watch?v=xE4N6G4xJHU I also have a few more if needed.
then
Squat clean thruster
One rep EMOM x8-12 sets; Load from 60% PP 1RM
Build 2.5-5% per round; No misses, drill positioning
then
2 sets – All easy pace
500m Row – Easy pace, low damper
8 Thrusters – barbell only, positioning
4 Bar-facing burpees – working timing and rhythm
Rest 2-4 minutes
then
3 sets @95-97%
Row 20 seconds on high damper
Rest 3-4 minutes
then
x2-3 sets
5-3-1 @Game-pace
Thrusters – 95/65lbs
Bar-facing burpees
Rest/walk until full recovery (5+ minutes)
then
CRUSH Open 16.5 GOOD LUCK CF Jenks

LASTLY: Remember build into this one. Stay Smart at the start and finish Strong at the end!

Mod WOD w/55#
21-15-9-6-3 11:45
2 mile jog after

11:34 pr (13:03)
Man that hurt
Thanks for the push 6 am class

Way to kill it noon class.. I think I was 19:15? 3rd time doing this wod. This time I paced myself too much. Had a ponytail mishap too.. But glad it’s done! Now on to eating chocolate bunnies. Happy Easter, rejoice for He is alive✝

16.5 as Rx’d
13:17

Stone, nice work!

16.5
13:03 (2:20 PR!)

Thanks, Nicole for making me move! What an awesome community we have. It was a great night with all the families there! So good to catch up with everyone.

Huge shout out to the Fullingims for the awesome BBQ! Thanks Okie for your neverending enthusiasm and spirit! Breck and Nicole, you guys set the bar high and we rise up to it. Way to go CFJ! Proud to be a part of it!

What a great time tonight! I want to give a special thanks to Jeremy and Melanie for providing the BBQ. Outstanding job to all that competed in the open and thanks to everyone that came out to support the athletes.

WOD rx
19:02

12/15/15- 19:10
14.5- 22:21

Wod 16.5 rx
16:59

16.5
14:31 pr