Prepping the Open
As the CrossFit Open approaches, we’ll be seeing more open workouts from past years to get us ready for what’s to come. For those interested (and those who don’t know about it) you can read more about the open at http://games.crossfit.com/about-the-games/the-open
Today’s WOD is one of my favorites. I remember it being a lot of fun, but also burning like hell. Part of it was certainly the environment – a room full of my peers cheering on a group of us racing through seven minutes of fun. Part of it is the nature of the movements – well paired (and IHMO, fun to do). And part of it is, well, it was only seven minutes. But by now, you all know how great seven minutes can feel with the right approach. =)
STR:
push jerk
3-3-3-3-3
focus: hip external rotation on the dip/drive
WOD:
Open 13.4
AMRAP 7
3 Clean and Jerk (135/95)
3 TTB
6/6, 9/9, 12/12, etc
focus: pacing – Break up reps of C&J and TTB as need so you don’t burn out either movement too quickly
STR: 95 lb
WOD: 60 reps at 75 lbs, scaled TTB
Strength: 110# – did 2 rounds to focus on form
WOD: 51 @ 95#
STR: 80#, first PR in awhile, and I felt like I might could do another 5#
WOD: 51 @ 65#
Oh, and I finally remember this Open WOD – it was the first time I’d ever C&J’d 95# by a long shot, and it took me probably 3 minutes to get the first one, but when I did, the cheer was Deafening and Awesome – I’ve rarely felt more accomplished. That 3 point score felt Huge, and reminds me why everyone should try to Open, even when they feel like a lot of it is beyond them. You’ll surprise yourself!
Oh jeez I remember 13.4….
Good luck!