140328 Fri – The final Open Workout of 2014…

 

diablo crossfit open 14-tile

The some of the DCFers who got to ride together to the 14.5 announcement in San Francisco, and Dave Castro getting the Chicken’s autograph and photo for his facebook page.


Mobility:  Hip and Wrist Mobility.


Skill Practice Warm Up:  Goat Practice. None.


Workout:  CrossFit Open 14.5 – For time.

21 – 18 – 15 – 12 – 9 – 6 – 3

Thrusters (Advanced: 95lbs, Intermediate*: 65lbs, Novice: 45lbs)

Burpee (bar facing)

*Women’s “As Prescribed” weights and reps (Rx), Masters Men 55+: 65lb, Masters Women 55+: 45lbs

Scaling Guide:  10 – 25 minutes.

Coaching Tips:

Overall Pacing:

Most people are going to think they want to do big sets in the beginning when there is large sets.  This is a mistake for all but the fittest athletes.  Pace these out into multiple sets from the beginning (on thrusters).  Do the burpees at a steady pace that keeps you moving, but lets you attack the next round of thrusters aggressively.

After you finish the 21s and the 18s, you’ll be almost half way done with all of the repetitions. Technically, when you finish 6 thrusters onto your 15s, you’ll be at the halfway mark.  There is no reason to be done with these reps much faster than the second half of the reps (the rest of the 15s all the way down).

Pacing by Skill Level:

Beginners/Novices should plan on breaking the thrusters up early and often.  Doing 3-4 sets from the 3, 2, 1, Go (even if you think you could do 21 unbroken on the first set).  Going big on the thrusters early on will make you move much much slower on the burpees, and on the later rounds break up the thrusters (even on the smaller sets).  Start with lots of breaks and finish faster.

Seriously consider sticking to a plan like: “5 thruster sets from the beginning, and 1 burpee every 4 seconds (or 15 per min)” until the later rounds.  Look at the 21s, 18s, and 15s, as a ‘buy in’ for a faster, more intense workout.

Intermediate athletes should also plan on breaking up the thrusters early on.  Excessive resting and breaking up the sets will pay off in later rounds.  When you get to the smaller sets (12 for most people) try and do the thrusters unbroken, and then pace intensity by slowing down the burpees.  Be careful about getting complacent on the transitions later on.  You will think you are moving quickly, but if you aren’t careful, you will waste a good chunk of time transitioning between movements.

Advanced athletes can go big on the first set of thrusters.  Go unbroken for as long as possible, and then pace the burpees accordingly.  If you break up the thrusters, you will pay a time and energy cost each time you pick up the bar from the ground.  Burpees don’t have a time or energy cost for slowing down or breaking them up.

Thrusters:

Being sure to mobilize your hips, shoulders, wrists and thoracic so that you are in a great position when thrustering.  Small corrections in positions (efficiency), will add up big time in the long run on this workout (86 reps of thrusters!)

If the weight isn’t too challenging, try to actively ‘pull’ the bar down.  By telling your muscles to pull the bar down, you’ll avoid having your body try and control the weight down (decelerating it and wasting energy).  Plan on moving fast, then resting, move fast, then rest.  Don’t try and pace this by just moving slower (and spending more time under tension and wasting energy without getting closer to the finish).

Burpees:

Fall down. Get up.  It is pretty much that simple.  Try to avoid stepping down one leg at a time if possible.  The more time you spend going from the upright position to the laying down position, the more energy you will be wasting (by forcing your muscles to hold those awkward ‘in-between’ positions).  Down fast, up fast.  Pace the burpees by resting more or less at the top or the bottom of the rep. NOT by slowing down overall.

If you get no-repped on either the jump, or on the contact (thighs and chest on the ground), only repeat the part of the movement that needs to be redone.  Don’t repeat the whole movement again.

Most people are going to have an easier time facing the bar to jump (versus jumping laterally).  Lateral jumps generally degrade into jumps where one foot leaves at a time (resulting in a ‘no-rep’).

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Compare To:  New Workout!


Article:  CrossFit Recovery Secrets… (hint: the most common one is sleep!)

 

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3 Responses to 140328 Fri – The final Open Workout of 2014…

  1. RX GA says:

    notes mention 86, but it is 84 total.

  2. Myles says:

    Hey guys, just wondering because had a few athletes no repped due to single foot jumps, was it stated somewhere in the standards to just repeat the jump? These guys repeated whole Burpee:(

  3. jeremyjones says:

    http://games.crossfit.com/workouts/the-open

    Yup! Both feet must leave the ground at the same time! But If you mess up, just repeat the jump and not the whole burpee!

    -jj

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