After thinking about this for a while, and weighing all options, I’ve decided that this year we will be doing the Open workouts on Saturday, and Monday will be our repeat (if necessary) day. For the first, and hopefully only attempt this will give us a full rest day, a day to test/practice for the workout, and an extra day for us to put together a fully thought out strategy and analysis. It does, however, mean that there will be a shorter turnaround for repeats. I am fully aware of how important these may be, and we must prepare for them, but I believe it’s more important for athletes to go into their first attempt rested, and with a well thought out plan.
This of course leads to the question of repeats, how to approach them, and what would I recommend. Here are some thoughts…
1) Repeat if you fell behind on pacing, got multiple no-reps, or were surprised by the workout.
-I will make multiple pacing suggestions. If you’ve chosen one that is simply beyond your capacity, and then fallen off, then you have likely not performed as well as possible. Reset for the repeat, and clear your mind of the first attempt. Approach this like a football team who has been beaten badly by another team, but then changes gameplan and is successful.
-Multiple no reps should be a no-brainer. This is a MASSIVE waste of energy, and can allow for serious mental strain in the midst of a highly anticipated effort. “Slow is smooth, smooth is fast.” Or you could just not waste reps the first time.
-The concept of being surprised by a workout is something we should all be familiar with. No matter how long you’ve been a competitive exerciser, something always jumps up and bites you in the ass. Whether it be an elevated heart rate from adrenaline, lactic acid, grip fatigue, or just straight suck – every one of you have said “that was way worse than I thought” after a workout. Although you should be prepared for the worst, one (or more) of these five events may turn into a total nightmare. Use that. Remember when it went to hell, and stay right behind that point as much as possible. If it’s unavoidable at least you’ll have the mentality to face it on the second attempt and not be surprised.
2) Don’t let your ego take over.
-Yes, I know you want to win the Open, but is it necessary? We’ve had a strict no-repeat rule with our Games athletes for 3 years, and have many twenty-something Open athletes qualify for the Games. We do allow for them to repeat if something was completely out of whack – think step-up box jumps last year – but this is not the norm. It is difficult to say what the cutoff line is for you individually. Last year we had an athlete finish in the thousands in the region on one workout, and be top three on another. If you’re experienced, and have been to Regionals before, you should know the difference between a good effort, and complete crap. If you’re trying to make that jump, you may just have to follow the leaderboard, and pray you don’t have to repeat every one.
3) Rest as much as possible between attempts, but know that doing these workouts 10 minutes after they’re announced is ALWAYS a bad idea.
-Sit still on Friday. Do the work I post, which will be prep work, but do not rush these events because you get excited or think you need more time to recover. We are treating this year’s Open as a five week event, and will be molding the entire program for the success of our athletes. This means, in an ideal world, you would go as early as possible on Saturday, then – if a repeat is necessary – do it as close to the deadline as possible on Monday. For an east coast athlete this would mean approximately 50-60 hours between attempts. This is not enough time to fully recover, but the setup of the Open does not allow for anything close to full recovery no matter what your spacing between attempts is. Also, we will be in the lab figuring out the best possible pacing and strategy for each effort and will have it posted by Friday afternoon. It goes without saying that going into these events without any strategy, especially for those who are on the cusp, can be disastrous.
4) Figure out a way to calm the f**k down.
-You know you’re pretty good. Your gym owner knows your pretty good. Now you want the world to know you’re pretty good. Problem is, you get so excited that your HR is at 165 BPM before the clock even starts, and the amount of adrenaline pumping through your body gives you the lactic threshold of Godzilla (editorial note: comparison not based on science, only conjecture). Here’s my suggestion… Remind yourself it’s not the mother-effing Super Bowl. You’re just exercising. No one cares but you. You’re not going to beat Rich anyway, so calm the eff down. Yes, I know, the free t-shirts are important, but please try to have some fun.
5) Run the numbers before you kill yourself.
-Sometimes three reps means 100 spots (think any Open workout with muscle-ups), sometimes three reps means absolutely nothing. If all the stuff I’ve listed applies, the last thing that should play in your decision should be the question “will a repeat really help me?” The impact of obliterating yourself to move up two more spots has got to be considered. If it was a failed effort and will crush your score you should repeat, but if it’s a decision you keep going back and forth on – watch the leaderboard, and realize that living to fight another day may be a better choice.
Thanks for a great weekend, kids.
5X2 Snatch @ 75-80% – do not go above percentage, rest 90 sec.
EMOM for 5:00 – 10 C2B Pull-ups
5 rounds of:
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#
185 – 190 – 195 – 195 – 195# (no misses)
Done – first 3 sets UB
1:16 – 1:26 – 1:30 – 1:54 – 1:33
(T&G snatch for round 1; dropped each rep thereafter. All WB UB. All DU UB except for round 4)
BBG: 205 all sets
S/S: Done, UB all sets
-UB on everything
1) UB, 3xbutterfly, 2xgymnastics
Cond- 1:16, 1:20, 1:23, 1:36, 1:48
All @ 85kg. No misses
From power position- 80 kg
1:24, 1:27, 1:21, 1:23, 1:20 all UB except one miss on DU in last round
Cond: 1:39/1:59/2:04/2:11/1:50 – spent too much time debating knees out or in
I think the proper order is out-in-out…AKA the “Boomsauce” squat
Or just take you ass close to the ground then stand up…if your knees don’t hurt, repeat
+1 valgus, verras, vader, etc
1) 145 (not correct %, but tested out wrist with it and still not comfortable….f*ck)
Done, but sucked balls
1:15, 1:13, 1:13, 1:14, 1:19
Smooth, a couple misses here and there in DU
Conditioning: 8:42, no rest
Strength/Skill: Done, UB
Conditioning: 1:10, 1:12, 1:16?, 1:15, 1:14
Back to TOW after 3 weeks of illness
75-80-80 (1f) – 85 (1f) – 85 kg no snatch in the last 2 weeks, need to get comfortable with it again
all unbroken buttelfly C2B ~12-14 sec had to do 1 extra rep in 3 rnd because of noreps
1:29 (lost my brath on the snatches..)
3. 1:09, 1:08, 1:10, 1:10, 1:08
Why are your times so slow
205. Felt great. Hit 215 and felt strong as well…fast
I’m 6-4 so its hard to get a rhythm with a bar I can’t extend on. Unbroken nonetheless.
1.28, 1.35, 1.41, 1.28, 1.24
Someone please tell me if fish oil is worth it or not. There is so much opinion on the internet I can’t sort through it all. My elbow is sore as hell and I need something…
I’ve had good luck with it for my knees. I think I got a zillion of them for ~$20 at GNC. I take some post workout and some pre bed.
@155, ~77.5%. No misses
UB – Butterfly
UB DU’s, UB Wall Balls, singles on Snatches
BBG: 75 kg, 75, 75, 80, 80 no misses
C2B: 10, 6, 6, 6, 10…none were UB and all were difficult
Cond: 1:18, 1:18, 1:20, 1:26, 1:30
DU’s much better
All UB in 10/11sec
First 3rd UB. Hit my package on rd 4 and stopped tap and go all together
Conditioning: 1:08/1:06/1:10 (tripped)/1:05/1:09 (tripped)
215 no misses
1:20, 1:17, 1:13, 1:08, 1:04
Bbg: 5×2 snatch at 195lb, no misses.
Strength emom done 3xub & 2×5&5
Everything unbroken except round 3 double unders (tripped up on second DU rushing)
1. 185 across, s.o.b. I read this as power snatch; I don’t know how so all these were power snatch’s.
10 C2B Pull-ups, done UB
Conditioning: 5 rounds of- TWT: 5:59
1:10/1:10/1:10/1:12/1:17. All Ub
This was refreshing compared to my debacle w/fs from floor last night @275, wtf
BBG: 105x2x3, 110x2x2
Conditioning: 7:37? (I don’t time math well)
UB besides breaks on 3,4,5th rounds of DUs. 10′ wallball target.
1:00, 1:06, 1:05, 1:06, 1:05
TWT 5:22 all unbroken
Snatch – 185
Conditioning – 1:15, 1:18, 1:15, 1:20, 1:22
2) UB except last round (6&4)
Conditioning: 1:29, 1:33, 1:39, 1:42, 1:39
Cond. was done at 95#
3/4/3 – Still sore from team comp Saturday
5×2 @ 145# – no misses
1:46/1:53/2:06/2:03/1:56 – 3/5 rds DU’s UB – WB’s UB – Slow on snatches
Sn: 140/40/45/50/50#. Off of 187#
C2B: Subbed T2B rounds 2 & 4. Otw, done UB
Conditioning: 6:45 TWT; Everything UB except last round of DUs. After I fell behind, didn’t attempt to go UB on the snatches for the last round.
145, worked muscle snatches in warmup. I’ve got to keep this bar closer
Done, hands suck
1:25, 1:45, 1:37, 1:37, 1:36 unbroken DU, broke up WB on a few, broke up snatches all around. Felt like I was in the Twilight zone doing WB.
I enjoy diet Outlaw.
All UB butterfly
1:04,1:04, 1:04, 1:04, 1:07 (1 WB no rep) everything unbroken or t&g
1) done, really easy
1:03, 1:01, 1:06, 1:05, 1:08 (all rounds/movements were unbroken)
1:06, 1:10, 1:18, 1:15, 1:15 ~ all UB
1) 165# (no misses)
1) 10,10,10,10,10 (all UB)
WOD- 6:05 TWT Rx (1:13, 1:10, 1:11, 1:14, 1:17- all UB reps)
EMOM: 5 x 10 all unbroken no butterfly
Cond: 1:03, 1:02, 1:03, 1:04, 1:05. TWT 5:17.
all reps unbroken in the conditioning. No DU misses and started each set with a double to shave 1 or 2 seconds.
all sets unbroken
No ball, subbed 10 thrusters at 115
11:15 twt fastest round 1:10
1) % off 135kg
Strength – unbroken w/ 40lb vest
Conditioning – :59 every set
Snatch 5 x 2 @ 231#. Little messy.
No C2B EMOM after comp on Saturday. My hands and arms are toast.
1:06, 1:10, 1:12, 1:16, 1:19 – TWT 6:03
1. 145 (No misses)
1. Done (UB on all sets)
Conditioning: 1:30, 1:30, 1:40, 1:40, 1:51
Did clean and jerk instead of snatch
Did a bunch of c2b didn’t keep time or count
Hang power snatch 65# 120
Bar over burpee 120
Knees 2 elbow 120. Timed out half way through k2e. Did this stuff at local cf with coed partner.
1) 125# -all felt smooth, good indicator for the open and snatches at 135#
All done. Last 2 rounds were a little iffy on chest actually to the bar…I need bigger pecs or stronger lats
Scaled the PSnatch to 95#
2:02 -screwed up my DUs at beginning, feet kept catching, unbroken on all other sets
c2bpu- first 2 rounds unbroken. hit a wall after that. did em in chunks of 3’s or 2’s but still was able to go emom
had one 1 or 2 screw ups on each set of DU’s, everything else unbroken
UB through last rd
1) 195, 3 misses
2) Done, but sucked
3) 1:26; 1:30; 1:30; 1:29; 1:32. Tripped on double unders a lot, everything else unbroken. I gotta figured how to do WB faster?
1. 155-165#, no misses
2. Done, UB, easy
3. 1:35 across, missed on double under on the first four sets, all wall ball/snatch unbroken
Skill – 3:00, 7 reps each
Cond – 4 rounds w/95# snatches
1:43, 2:07, 2:06, 2:16