Forging Elite Fitness

Reebok CrossFit Back Bay
06 Mar
by: Published in Coaches' Corner

Open_152

Tips for 15.2

This is a repeat of last year’s second Open workout so fortunately many of you have tackled this before. The strategy here is staying well behind that point of fatigue and not letting your heart rate elevate too high over the course of each 3-minute round. Breaking up C2B as much as possible is necessary, just make sure that you do not rest for extended periods of time in between sets. The key here is keeping this workout aerobic as long as possible; as soon as you hit that anaerobic zone and heart rate elevates too high this workout is over.

  • Tape, grips, etc. is absolutely essential for this workout to protect the hands; if you tear early on there is no way to fight through it and put up a decent score
  • Tearing will also ruin your chances of effectively re-testing this workout, so PROTECT YOUR HANDS
  • Light shoes are preferable if you are comfortable with OH squats; if you have mobility issues or difficulty with overhead squats, then you can and should wear lifters
  • Lifters are ideally a lighter model like the Reebok or Inov8 versions; if you are comfortable moving in these then I recommend that you actually wear them for the workout even if they are slightly heavier than minimal shoes
  • Closer grip on the OH squats is preferable as it will not tire the shoulders out as much; this closer grip is also more stable when fatigued
  • Pre-chalk the barbell, pull-up bar, and hands; it should look like a dust cloud hovering at your station
  • This is obvious, but set up your barbell and pull-up bar so you simply need to turn or take a step back to go from OHS to pull-ups
  • This workout is going to be one-and-done for anyone who can get into the round of 18 or higher; the eccentric loading on your biceps and shoulder girdle is too taxing to do twice and survive the rest of the Open
  • As for Game Day Nutrition: you want to be slightly underfed going into this workout; you want to be as light as possible, and fortunately there is not a huge strength demand here — get some slow digesting carbs in your system (maybe one serving of cream of rice or oatmeal) but try to be lightly fasted before attempting this
  • As for nutrition, don’t try anything new; if you aren’t used to being lightly fasted going into a workout, today is not the day to experiment

Pacing strategy/breaking reps

  • Ideally, do no more than 5 C2B pull-ups at a time unless you are extremely comfortable with this movement
  • The best possible break-up for an efficient athlete would be: 10 = 5-5, 12 = 4-4-4, 14 = 5-5-4, 16 = 4-4-4-4, 18 = 5-5-4-4, 20+ = good luck
  • If you have natural difficulty controlling your heart rate, treat the first few rounds as 1 set every 90 seconds instead of 2 sets every 3 minutes; this will force you to rest despite the adrenaline and excitement of the Open fueling you
  • If you DO NOT have butterfly pull-ups, you must break more often to spend less time overall on the pull-up bar
  • If you get to the point where you are hitting sets of 2 at a time on C2B, it is worth going quick singles where you drop from the top of the pull-up bar instead of lowering; the eccentric motion will fatigue the shoulders if you are hitting small sets

OH Squats

  • Closer grip than normal; think about pinkies in line with the score of the barbell
  • Keep torso as vertical as possible, this will maximize bounce out of the bottom and prevent shoulder fatigue
  • These need to be unbroken, you must save as much time as possible for pull-ups
  • Breathe at the top on every single rep to help control heart rate; pace should be deliberate and fast but should not exceed your breathing

Warm-up

  • Spend 5 minutes warming up the legs with either an AD bike or a rower
  • Spend 20-30 minutes doing soft tissue work on hips, upper back, and shoulders; do everything you can to open up the squat position (T-spine bridges are a favorite of mine for quickly opening up the overhead position)
  • Cross-over symmetry if possible or some kind of banded activation
  • EMOTM for 5 minutes: 3 OH squats (95/65), 3 C2B Pull-ups
  • Let heart rate settle back down and begin

Good luck on this one guys, beat your scores from last year!

05 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: Opens skill and/or mobility

WOD 1: 15.2 scaled:  2 rounds of:

6 Overhead Squats (65/45)
6 Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

8 Overhead Squats (65/45)
8 Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

WOD 2: 15.2 Rx:  14.2:  2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

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GUYS!!!!!!,

Do you want to be in a RCBB video?  Mykim D. will be visiting certain classes all next week (March 9th-15th) to get footage of the coach and the class.  Here are the times and days so you can mentally prepare!

LAUREN:  Sunday March 8th; On Ramp 12pm Box 1
JESSA: Tuesday March 10th; Fundamentals 5pm Box 1
JUSTIN: Wednesday March 11th; Lifting 5pm Box 2
ANGELO: Wednesday March 11th; Yoga 730pm Box 1 (promote for attendance)
MONICA: Thursday March 12th; Comp Class 3pm-5pm Box 2
ANGELO: Thursday March 12th; 630pm Endurance Box 1
GINO: Thursday March 12th; 8pm Gymnastics Box 1 (promote for attendance)
ERIN: Friday March 13th; 530pm WOD Box 1
BERN: Friday March 14th; 7pm Class Box 2 APRES
I am going to look GOOD,
CG
==

PS…may the WODs be ever in your favor!

Princess Swanson liked this post
04 Mar
by: Published in Uncategorized

Pre WOD: 5 rounds of:

Bottom of Ring Support
Weighted Chin Ups
Wall Runs

WOD: 10 min AMRAP of:

3 x 1 Hang Power Clean + 2 Shoulder to Overhead
10 Pull Ups
25 Double Unders

Select any load that where you can do all 9 lifts unbroken

==

March has gotten away from me…

With all of this excitement in the air about the Opens, things have just gotten away from me so far.  However, I promise I will get back on track here!  I shall do so starting today!  The following are the things happening this March at le gym (because I am fancy):

All new weekend workou…wait that’s not true.  A few of them are repeats, but they are definitely outstanding.
Wednesdays we will be having a functional movement class (click here for more information).
Fridays we are doing the Opens workout.
Saturdays at 3:30 people will be gathering at Box 2 to watch the Opens workout go down (you guys rock!).

Most importantly the weather is…shhhh.

I don’t want to jinx it,

CG

==

 

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