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	<title>crossfit open Archives - Breaking Muscle</title>
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	<title>crossfit open Archives - Breaking Muscle</title>
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		<title>How To Optimize Your Training for Next Year&#8217;s CrossFit Open With Former Champ James FitzGerald</title>
		<link>https://breakingmuscle.com/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james/</link>
		
		<dc:creator><![CDATA[Emily Beers]]></dc:creator>
		<pubDate>Wed, 14 Apr 2021 16:01:06 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james</guid>

					<description><![CDATA[<p>For more than 99 percent of those who participated in the 2021 CrossFit Open and the quarterfinals, it’s back to the drawing board: eleven months of training ahead of you in hopes of improving upon your efforts next year. Have you spent much time thinking about the method you’re going to employ to maximize your performance in, give...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james/">How To Optimize Your Training for Next Year&#8217;s CrossFit Open With Former Champ James FitzGerald</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
]]></description>
										<content:encoded><![CDATA[<p>For more than 99 percent of those who participated in the 2021 <a href="https://breakingmuscle.com/3-barbell-complexes-for-fun-and-profit/" data-lasso-id="86040">CrossFit Open</a> and the quarterfinals, it’s back to the drawing board: eleven months of training ahead of you in hopes of improving upon your efforts next year.</p>
<p><strong>Have you spent much time thinking about the method you’re going to employ to maximize your performance in, give or take, 320 days from now</strong>?</p>
<p>For more than 99 percent of those who participated in the 2021 <a href="https://breakingmuscle.com/3-barbell-complexes-for-fun-and-profit/" data-lasso-id="86041">CrossFit Open</a> and the quarterfinals, it’s back to the drawing board: eleven months of training ahead of you in hopes of improving upon your efforts next year.</p>
<p><strong>Have you spent much time thinking about the method you’re going to employ to maximize your performance in, give or take, 320 days from now</strong>?</p>
<ul>
<li>Are you following your gym’s group programming? Following <a href="https://comptrain.co/" target="_blank" rel="noopener" data-lasso-id="86043">CompTrain</a>, <a href="https://breakingmuscle.com/tag/crossfit-wod/" target="_blank" rel="noopener" data-lasso-id="86044">Invictus</a>, or some other competitive programming? Or are you working with a coach who has written an individualized plan for you?</li>
<li>Or, are you a coach who has clients with their heart&#8217;s set on pursuing CrossFit as a sport? Athletes, who are focusing on maximizing their performance in the Open in 2022?</li>
</ul>
<p>Regardless of whether you’re an athlete or a coach, here’s some food for thought from <a href="https://breakingmuscle.com/tag/james-fitzgerald/" target="_blank" rel="noopener" data-lasso-id="86045">James FitzGerald</a>, the 2007 CrossFit games champion and the founder of <a href="https://www.opexfit.com/" target="_blank" rel="noopener" data-lasso-id="86046">OPEX Fitness</a>, about <a href="https://www.youtube.com/watch?v=5L8mZNaPhrw" target="_blank" rel="noopener" data-lasso-id="86047">things to consider</a> to maximize the next 320 days of training leading up to the Open in 2022:</p>
<h2 id="consider-what-you-want-your-training-to-accomplish">Consider What You Want Your Training to Accomplish</h2>
<p>“So we have 340 days to prepare for three hard tests,” FitzGerald explained as the starting point (or at least 2021 Open included just three tests, with four data points, over three weeks).</p>
<p><strong>Of course, next year might be five weeks again with five tests like past years, but in general, you know you’re training for three to six weeks, one test per week</strong>.</p>
<p>Next, if you look at the last eleven years of Open competition, FitzGerald deduced that you’re looking at approximately 36 minutes of work throughout the entire competition. While this is, of course, an estimation, the point is, you know you’re not doing 30 seconds of work, and you know you’re not doing three hours of work.</p>
<p>Thus, thinking you’re preparing for essentially three to five 12-minute tests “makes it simple for our brains to organize it,” FitzGerald explained. At the very least, this gives you a starting point for creating an effective training program, he added.</p>
<h2 id="break-up-the-year-to-get-maximal-expression">Break Up the Year to Get Maximal Expression</h2>
<blockquote><p>“Different kinds of training (must) take place (at different times of the year) to get the maximal expression,” FitzGerald explained.</p></blockquote>
<p><strong>He recommends breaking the year into the following pieces</strong>:</p>
<ul>
<li><strong>Base:</strong> The base period should take up approximately 200 days, FitzGerald explained. It’s the <em>big hunken</em> part of the year and takes up the majority of your time. The purpose here is to lay the foundation by logging volumes, accumulating skills, fixing asymmetrical issues, and focusing on characteristics and weaknesses that need attention.</li>
<li><strong>Tough:</strong> The tough phase is precisely like it sounds. It’s frickin hard! FitzGerald said it should last approximately 60 days, and it&#8217;s when you start doing the more intense shit. In other words, the tough phase is when you can begin to take the fitness you built during the base phase and put it to the test. You’re putting the last 200 days of hard work into action, he explained.
<p><strong>Pro tip</strong>: For those who fear <a href="https://breakingmuscle.com/beatdown-avoidance-and-the-value-of-rest-in-crossfit/" data-lasso-id="86048">rest days</a>, FitzGerald recommends taking three full-stop rest days per month during the whole year.</li>
<li><strong>Pre-Comp:</strong> This phase lasts roughly 40 days and involves multiple simulations of what the actual competition will look like—in this case, the open. This pre-comp phase is a chance to prepare the way you will for those open workouts, not just in terms of the workouts themselves but also in terms of your <a href="https://breakingmuscle.com/nutrition-planning-crossfit-open-guidance/" data-lasso-id="86049">nutrition</a>, <a href="https://breakingmuscle.com/sleep-better-a-proven-way-to-train-hard-and-feel-your-best/" data-lasso-id="86050">sleep</a>, workout timing, <a href="https://breakingmuscle.com/tag/the-recovery-guide/" data-lasso-id="86051">recovery</a>, mental prep, etc. &#8220;Basically, it’s about preparing yourself mentally as much as physically, so you’re ready to <em>chew beads</em>,” FitzGerald said when the open begins.</li>
<li><strong>Comp:</strong> The Open is here. This portion was 21 days long in 2021, although it was 35 days in previous years, so you’re looking at 21 to 35 days.</li>
<li><strong><a href="https://breakingmuscle.com/deloading-101-what-is-a-deload-and-how-do-you-do-it/" data-lasso-id="86052">Deload</a>:</strong> After the open, there should be a deload phase of, give or take, 20 days. FitzGerald recommends getting out in nature, playing a sport, having fun. Anything but more thrusters and pull-ups. Give yourself a break.</li>
</ul>
<h2 id="intention-modality-person-design-imp-d">Intention + Modality + Person = Design (IMP = D)</h2>
<p>By this, FitzGerald means that what your training will look like, aka your program design, depends on three things:</p>
<h2 id="1-what-is-your-intention">1. What Is Your Intention?</h2>
<p>What is your intention, goals, and priorities for the Open?</p>
<p>How does training fit into the rest of your life?</p>
<p><strong>Your intention is super important because it’s hard to know what your training should look like without understanding this</strong>.</p>
<h2 id="2-the-main-keys-to-modalities">2. The Main Keys to Modalities</h2>
<ul>
<li><strong>You need to be able to make all dynamic contractions aerobic and as sustainable as possible</strong>. This is the “key ingredient (for) optimal performance over a long period of time,” FitzGerald explained.</li>
<li><strong>Strength and skills need to progress at the correct rate</strong>. Unless you’re a beginner, who will improve at a rapid rate, if you progress too quickly (without laying the proper foundation), you’re going to create compensatory patterns, FitzGerald explained. The point is, you can’t force yourself to gain skill and strength. It needs to be done intelligently and at the correct time and way.</li>
<li><strong>FitzGerald explained you need to scaffold skills, meaning you need to get used to putting skills together with the way they might show up in the open</strong>. Nobody predicted <a href="https://breakingmuscle.com/build-body-awareness-upside-down/" data-lasso-id="86053">wall walks</a> this season. If you had practiced pairing a high-rep double-under with getting inverted, such as CrossFit movements like the handstand hold, <a href="https://breakingmuscle.com/how-to-start-calisthenics-training/" data-lasso-id="86054">handstand push-ups</a>, or <a href="https://breakingmuscle.com/quick-tips-crossfit-qualifiers-for-masters-and-teens/" data-lasso-id="86055">handstand walks</a>, then your body would have been more prepared for a high-rep <a href="https://breakingmuscle.com/crossfit-skills-dont-just-happen-make-a-plan/" data-lasso-id="86056">double under</a> paired with wall walks in the 21.1 Open workouts.</li>
</ul>
<p><strong>Sidenote</strong>: When FitzGerald said this, I was immediately taken back to my 2010 CrossFit days. I was determined to get a <a href="https://breakingmuscle.com/5-exercises-to-make-women-stronger/" data-lasso-id="86057">ring muscle-up</a>. I wasn’t strong enough yet, but I willed myself through the rings.</p>
<p>From there, I adopted this compensatory movement pattern, where I literally would invert my entire body upside down, throwing my feet well above my heels, to generate enough momentum and lift to get through the rings.</p>
<p>And, you know what, I got pretty good at muscle-ups for the 2010 era. In 2013, CrossFit implemented a rule where your feet couldn’t shoot above the rings&#8217; height, and I was stuck trying to relearn the muscle-up in the two weeks I had to prepare for regionals. In the end, I missed out on games&#8217; qualification by one spot because of my compensatory muscle-up.</p>
<h2 id="3-understanding-the-person-and-where-they-are">3. Understanding the Person and Where They Are</h2>
<p>This understanding primarily comes down to having a solid understanding of where you physically are, including your biological age, <a href="https://breakingmuscle.com/how-often-should-you-compete-in-weightlifting/" data-lasso-id="86058">training age</a>, and <a href="https://breakingmuscle.com/how-to-calculate-your-fitness-age-though-your-true-age-is-an-attitude/" data-lasso-id="86059">sports age</a>.</p>
<p>FitzGerald shared these Key Performance Indicators (<a href="https://pages.opexfit.com/hubfs/Mixed%20Modal%20KPIs%20Fitness%20Athlete%20Webinar%20April%202021.pdf" target="_blank" rel="noopener" data-lasso-id="86060">KPI</a>) based on data accumulated by thousands of athletes.</p>
<p>Focusing on improving at each of these KPI tests (not necessarily hitting each KPI, but improving on each test and ironing out imbalances) will send you in the right direction in terms of maximizing your performance during the Open in 2022.</p>
<p>Doing random stuff—spending the next 11 months hitting random Crossfit workouts, following generic programming, or redoing past Open workouts—isn’t what’s going to set you up for success in 2022.</p>
<p><strong>Following a <a href="https://breakingmuscle.com/the-anatomy-of-a-training-program/" data-lasso-id="86061">systematic, individualized training plan</a> designed for your specific intention, needs, physical abilities, and goals will set you up for success</strong>.</p><p>The post <a rel="nofollow" href="https://breakingmuscle.com/how-to-optimize-your-training-for-next-years-crossfit-open-with-former-champ-james/">How To Optimize Your Training for Next Year&#8217;s CrossFit Open With Former Champ James FitzGerald</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Quick Tips For CrossFit Open WOD 18.4</title>
		<link>https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-184/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Fri, 16 Mar 2018 07:02:18 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/quick-tips-for-crossfit-open-wod-184</guid>

					<description><![CDATA[<p>This year’s CrossFit Open kicked off on February 22, with WOD 18.1 and will continue through to March 26, ending with WOD 18.5. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate feedback will arm you with valuable strategies and tips...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-184/">Quick Tips For CrossFit Open WOD 18.4</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
]]></description>
										<content:encoded><![CDATA[<div class="media_embed"><iframe src="https://player.vimeo.com/video/260412441" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<div class="media_embed"><iframe src="https://player.vimeo.com/video/260412441" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<p>This year’s CrossFit Open kicked off on February 22, with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/" data-lasso-id="76827">WOD 18.1</a> and will continue through to March 26, ending with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76828">WOD 18.5</a>. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate feedback will arm you with valuable strategies and tips to help you make the most of your efforts and score your best possible performance in these WODs.</p>
<p>As I have always said, aiming for success in the Open is not just for top-tier athletes. It’s also a tremendous opportunity to build benchmarks and goals into your year-round training. Even if you never go on to high-level competition, completing the Open WODs each year gives you performance data you can use to chart your progress and evaluate your programming going forward.</p>
<p>So, now we get to Week Four. This WOD, like last week&#8217;s, is programmed for top-level athletes. Again, the <a href="https://breakingmuscle.com/competing-in-crossfit-the-hard-reality-behind-your-goal/" data-lasso-id="76829">reality of CrossFit competition</a> is clear: only the best of the best go on to Regionals and even fewer to the Games.</p>
<p>You might not be able to finish this WOD. You might not be able to even come close. Who cares? Just try your best. If you really give it your all, you can be confident that your score is a solid benchmark going forward, and your place on the leaderboard is merely a relative standing that simply compares you to others at your level. Regardless where you place on the leaderboard, you should still give it your all and continue to use these WODs to test your CrossFit level, evaluate your fitness training, push yourself, and, with luck, expand your limits.</p>
<h2 id="open-wod-18-4">Open WOD 18.4</h2>
<p><strong>For time:</strong></p>
<ul>
<li>21 deadlifts, 225 lb.</li>
<li>21 handstand push-ups</li>
<li>15 deadlifts, 225 lb.</li>
<li>15 handstand push-ups</li>
<li>9 deadlifts, 225 lb.</li>
<li>9 handstand push-ups</li>
<li>21 deadlifts, 315 lb.</li>
<li>50-ft. handstand walk</li>
<li>15 deadlifts, 315 lb.</li>
<li>50-ft. handstand walk</li>
<li>9 deadlifts, 315 lb.</li>
<li>50-ft. handstand walk</li>
</ul>
<p>Time cap: 9 min.</p>
<p>Men perform 225-lb. deadlifts for the first 45 reps, then 315-lb deadlifts for the final 45. Women perform deadlifts with 115-lbs. and 205 lbs., respectively. Additional scalings, movement standards, and more are available on the official <a href="https://breakingmuscle.com/free-online-paleo-summit-feb-26-mar-4/" target="_blank" rel="noopener" data-lasso-id="76830">CrossFit Open 18.4 page</a>.</p>
<h2 id="how-to-approach-wod-18-4">How to Approach WOD 18.4</h2>
<p>Well here it is.</p>
<p>Every year, there&#8217;s one WOD where I tell my athletes that it&#8217;s time to forget about the analysis and strategy, and instead just go for it. This is that WOD.</p>
<p>There are a few things to be mindful of, of course.</p>
<p>First, don&#8217;t think of this as a handstand-walk workout — it&#8217;s a deadlift workout. The total tonnage you&#8217;ll be lifting in this WOD, is&#8230; well, let&#8217;s just say &#8220;significant.&#8221; In the video, I discuss in more detail what this means for your preparation, the workout itself, and especially for your recovery. But, to get a quick idea of what you&#8217;ll experience, do the math. Multiply the weight to be lifted by the number of reps and see just how much weight you will be moving.</p>
<p>Next, note the new handstand pushup standards and be sure to kip with the heels, not the toes. And keep your hips close to the wall. These standards may feel more taxing for you. You&#8217;ll have to do your best to monitor yourself and avoid missed attempts. Break the sets into something a number you are certain you can manage. A missed attempt is virtually just as taxing as a good rep, yet gets you nothing but time lost and energy wasted — not to mention it kills morale.</p>
<p>Also on the WOD, we see again that simple housekeeping — getting your area set up well and ensuring the smoothest possible transitions — can make a big difference. Do all you can to minimize transition times. Set up your workout area for maximum efficiency and the quickest possible transitions. Having a deadlift area, handstand walk area, and handstand pushup area all close to one another can be a logistical challenge, but you&#8217;ve got to try. Every unnecessary step and re-positioning cuts into your time. For those of you doing well on the in the rankings, each misstep can be a stumble down the leaderboard. If you haven&#8217;t already this year, be sure to review my <a href="https://breakingmuscle.com/tag/crossfit-open/" data-lasso-id="76831">prep info for last year&#8217;s Open</a>. There&#8217;s a bunch of tips and ideas in there to help you with this and upcoming WODs.</p>
<p>Overall, you&#8217;ve got to pace yourself but do so smartly. you are going to go for it, but you are not going to lose all judgment and sense. Aim to get through the first part of the WOD (&#8220;Diane&#8221;) as quickly as possible. This should be a Diane PR. After that, it&#8217;s just guts and keeping moving.</p>
<p>Like last week, this WOD is programmed for serious, high-level athletes. For everyone else, just try to make it as far along as you can in the time you&#8217;ve got. And always try to get done with Diane and as far into the deadlifts as possible.</p>
<p>Last, remember that even if you are not a high-level athlete, your performance on this WOD will give you even more data to assess your training and make adjustments going forward, and keep in mind that these high-level workouts are good an opportunity to push your boundaries and expand your limits. So, take a look at this week&#8217;s athlete briefing and give it all you&#8217;ve got!</p>
<p>Continue by reading:</p>
<ul>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/" data-lasso-id="76832">Quick Tips For CrossFit Open WOD 18.1</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-182/" data-lasso-id="76833">Quick Tips For CrossFit Open WOD 18.2</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-183/" data-lasso-id="76834">Quick Tips For CrossFit Open WOD 18.3</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76835">Quick Tips For CrossFit Open WOD 18.5</a></li>
<li><a href="https://breakingmuscle.com/crossfit-open-2018-best-programmed-ever/" data-lasso-id="76836">CrossFit Open 2018: Best Programmed Ever</a></li>
</ul><p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-184/">Quick Tips For CrossFit Open WOD 18.4</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Quick Tips For CrossFit Open WOD 18.3</title>
		<link>https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-183/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Fri, 09 Mar 2018 14:45:00 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/quick-tips-for-crossfit-open-wod-183</guid>

					<description><![CDATA[<p>This year’s CrossFit Open kicked off on February 22, with WOD 18.1 and will continue through to March 26, ending with WOD 18.5. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate feedback will arm you with valuable strategies and tips...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-183/">Quick Tips For CrossFit Open WOD 18.3</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
]]></description>
										<content:encoded><![CDATA[<p><iframe loading="lazy" src="https://player.vimeo.com/video/259336894" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p><iframe loading="lazy" src="https://player.vimeo.com/video/259336894" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p>This year’s CrossFit Open kicked off on February 22, with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/" data-lasso-id="76757">WOD 18.1</a> and will continue through to March 26, ending with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76758">WOD 18.5</a>. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate feedback will arm you with valuable strategies and tips to help you make the most of your efforts and score your best possible performance in these WODs.</p>
<p>As I have always said, aiming for success in the Open is not just for top-tier athletes. It’s also a great way to build benchmarks and goals into your year-round training. Even if you are not going to go on to higher levels of competition, completing the Open WODs each year gives you performance data you can use to chart your progress and evaluate your programming going forward.</p>
<p>So, now we get to Week Three. Some of you will feel this WOD is like a slap in the face, but it shouldn&#8217;t be. Weeks One and Two were for everyone. Those first two workouts let everyone who signed up get a score and be a part of the action. But this week things get serious and the <a href="https://breakingmuscle.com/competing-in-crossfit-the-hard-reality-behind-your-goal/" data-lasso-id="76759">reality of CrossFit competition</a> comes at you full force.</p>
<p>That shouldn&#8217;t stop you from continuing or from trying your best, it just means it&#8217;s time to set your expectations. If you are not Regionals-caliber, you&#8217;ve got to look at this WOD, and maybe the next two, in a different light. These may be WODs you can&#8217;t finish. There may be movements you have to scale. These WODs may just look impossible. But that&#8217;s okay. Do them. Try your best. Just know that your score is a measure of how you are doing, and your place on the leaderboard is relative to others at your level. You probably won&#8217;t be anywhere near the top of the leaderboard, but you can still give it your all and continue to use these WODs to test your CrossFit level, evaluate your fitness training, push yourself, and, with luck, expand your limits.</p>
<h2 id="open-wod-18-3">Open WOD 18.3</h2>
<p><strong>2 rounds for time of:</strong></p>
<ul>
<li>100 double-unders</li>
<li>20 overhead squats</li>
<li>100 double-unders</li>
<li>12 ring muscle-ups</li>
<li>100 double-unders</li>
<li>20 dumbbell snatches</li>
<li>100 double-unders</li>
<li>12 bar muscle-ups</li>
</ul>
<p>Time cap: 14 minutes</p>
<p>Men perform 115-lb. OHS, 50-lb. DB snatches; women perform 80-lb. OHS, 35-lb. DB snatches. Additional scalings, movement standards, and more are available on the official <a href="https://breakingmuscle.com/tag/omega-3/" target="_blank" rel="noopener" data-lasso-id="76760">CrossFit Open 18.3 page</a>.</p>
<h2 id="how-to-approach-wod-18-3">How to Approach WOD 18.3</h2>
<p>I hate to say I told you so, but&#8230; I did. This was definitely the week to expect Chipper WOD, and for CrossFit HQ to raise the skill level. On top of that, this is a WOD that even top athletes will struggle just to complete. So, with this WOD, you will really test how well you&#8217;ve been programming and training this past year because, folks, <em>this is where the real Open begins</em>.</p>
<p>First, for well-trained athletes, this may be much less of a muscle-up workout and much more of a double-under workout. The total number of double-unders is higher than you&#8217;ll find in most well-programmed workouts, and the toll on shoulders and calves could be crushing. The total number of muscle-ups, on the other hand, is not really that significant for well-trained athletes. So, you know that, in addition to everything else, you absolutely have to pay close attention to mobility for calves on this one.</p>
<p>Next, about those shoulders&#8230; Well, first you know they&#8217;re going to hurt, and hurt <em>bad</em>. With this set of movements, and these volumes, there is simply no way to not have your shoulders taxed to the max. I strongly recommend that you try and relax through the double-unders; it&#8217;s just about the only place you can try.</p>
<p>Also on the WOD, we see again that simple housekeeping — getting your area set up well and ensuring the smoothest possible transitions — can make a big difference. So, do all you can to minimize transition times. Set up your workout area for maximum efficiency and the quickest possible transitions. Every unnecessary step and re-positioning is like a stumble down the leaderboard. Try also to minimize broken sets on this WOD. The fewer times you break a set, the the less time you&#8217;ve wasted and the better your score will be. In particular, you&#8217;ve got to get the overhead squats done unbroken; setting the bar down and having to re-snatch is simply too much time wasted. If you haven&#8217;t yet this year, be sure to review my <a href="https://breakingmuscle.com/tag/crossfit-open/" data-lasso-id="76761">prep info for last year&#8217;s Open</a>. There&#8217;s a ton of tips and ideas in there to help you with this and upcoming WODs.</p>
<p>It&#8217;s hard to make much of a plan for the other movements. You&#8217;ll obviously aim for unbroken sets of double-unders, but it&#8217;s likely you&#8217;ll miss, especially in the later sets. Keep your cool and simply step thorough and get back to work. Remember: It&#8217;s not a break.</p>
<p>Elsewhere, you&#8217;ll have to do your best to monitor yourself and avoid missed attempts at muscle-ups. A missed attempt is virtually just as taxing as a good rep, yet gets you nothing but time lost and energy wasted — not to mention it kills morale. For the dumbbell snatches, do all you can to make efficient changes from one side to the other, and, again, try not to put them down until the set is finished.</p>
<p>This WOD is programmed for serious, high-level athletes. For everyone else, just try to make it as far along as you can in the time you&#8217;ve got. And always try to get to the double-unders. With even a few seconds, you can score a lot of points with double-unders — far more than with any other movement in this WOD.</p>
<p>Last, remember that even if you are not a high-level athlete, your performance on this WOD will give you even more data to assess your training and make adjustments going forward, and keep in mind that these high-level workouts are good an opportunity to push your boundaries and expand your limits . So, take a look at this week&#8217;s athlete briefing and give it all you&#8217;ve got!</p>
<p>Continue by reading:</p>
<ul>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/" data-lasso-id="76762">Quick Tips For CrossFit Open WOD 18.1</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-182/" data-lasso-id="76763">Quick Tips For CrossFit Open WOD 18.2</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-184/" data-lasso-id="76764">Quick Tips For CrossFit Open WOD 18.4</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76765">Quick Tips For CrossFit Open WOD 18.5</a></li>
<li><a href="https://breakingmuscle.com/crossfit-open-2018-best-programmed-ever/" data-lasso-id="76766">CrossFit Open 2018: Best Programmed Ever</a></li>
</ul><p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-183/">Quick Tips For CrossFit Open WOD 18.3</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Quick Tips For CrossFit Open WOD 18.2</title>
		<link>https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-182/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Fri, 02 Mar 2018 10:16:03 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/quick-tips-for-crossfit-open-wod-182</guid>

					<description><![CDATA[<p>This year’s CrossFit Open kicked off on February 22, with WOD 18.1 and will continue through to March 26, ending with WOD 18.5. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate feedback will arm you with valuable strategies and tips...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-182/">Quick Tips For CrossFit Open WOD 18.2</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
]]></description>
										<content:encoded><![CDATA[<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/258274808" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/258274808" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<p>This year’s <a href="https://games.crossfit.com/" target="_blank" rel="noopener" data-lasso-id="76672">CrossFit Open</a> kicked off on February 22, with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/" data-lasso-id="76673">WOD 18.1</a> and will continue through to March 26, ending with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76674">WOD 18.5</a>. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision CrossFit. This immediate feedback will arm you with valuable strategies and tips to help you make the most of your efforts and score your best possible performance in these WODs.</p>
<p>As I have always said, aiming for success in the Open is not just for top-tier athletes. It’s also a great way to build benchmarks and goals into your year-round training. Even if you are not going to go on to higher levels of competition, completing the Open WODs each year gives you performance data you can use to chart your progress and evaluate your programming going forward.</p>
<p>Now you&#8217;ve got one WOD under your belt. Hopefully, you&#8217;ve learned something. Be sure to evaluate your performance and aim to eliminate anything that might have gone poorly. Also, however, be proud of yourself for taking on this year&#8217;s Open. None of this is easy, but all of it is worthwhile.</p>
<h2 id="open-wod-18-2">Open WOD 18.2</h2>
<p><strong>1-2-3-4-5-6-7-8-9-10 reps for time of:</strong></p>
<ul>
<li>Dumbbell squats</li>
<li>Bar-facing burpees</li>
</ul>
<p>(Men use 50-lb. dumbbells)</p>
<p><strong>Workout 18.2a</strong></p>
<ul>
<li>1-rep-max clean</li>
</ul>
<p>Time cap: 12 minutes to complete 18.2 AND 18.2a</p>
<p>The Rx dumbbell weights are 50 lbs. for men and 35 lbs. for women. Additional scalings, movement standards, and more are available on the official <a href="https://breakingmuscle.com/sport-specific-football-week-10-day-2/" target="_blank" rel="noopener" data-lasso-id="76675">CrossFit Open 18.2 page</a>.</p>
<h2 id="how-to-approach-wod-18-2">How to Approach WOD 18.2</h2>
<p>This is a great WOD because it tests three things: Capacity, Recovery, and Strength. And these are three things you need to succeed as a Crossfitter — and in life.</p>
<p>When you tackle the first part of this WOD, you&#8217;ll need to mentally prepare yourself to push through. Especially after about round eight, when you&#8217;ll really have to embrace the suck. In fact, in your warmup, be sure to not only do some of the burpees but also grab those dumbbells and get in a few good sets of the squats; in the WOD, you don&#8217;t want that load to be a surprise to your body. In some ways, you can look at the first part of the WOD as similar to 17.5, which was a total engine WOD.</p>
<p>Next, you need to find a good resting position for the dumbbells, something that works for you and taxes your grip the least. It&#8217;s critical you give your grip a break on the squats. if you don&#8217;t, at the end of part one your over-taxed grip will limit your clean.</p>
<p>As with most WODs, another key to success here is to minimize transition time — set up your workout area for maximum efficiency and the quickest possible transitions. You want to rank as high as possible, and a single second can put you up or down dozens, maybe even hundreds, of places. Try especially hard to do your squats unbroken; setting those dumbbells down to rest mid-set will kill your time.</p>
<p>Once you get to the cleans, you&#8217;ve got to assess yourself and your recovery before grabbing that bar. It&#8217;s going to be a very mental game, and the clock will likely feel like it&#8217;s running fast. Be sure to start with a &#8220;given&#8221; weight, something you&#8217;ll absolutely be able to do. That might be something around 60% of your 1RM. From there, you&#8217;ll be able to assess your condition and proceed.</p>
<p>In summary, this WOD is about three things that every Crossfitter needs and that I think are key to a good, fit life: capacity, recovery, and strength. How you do on this WOD will be a great way to assess your training and make adjustments going forward. So, take a look at my athlete briefing and good luck on this one!</p>
<p>Continue by reading:</p>
<ul>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/" data-lasso-id="76676">Quick Tips For CrossFit Open WOD 18.1</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-183/" data-lasso-id="76677">Quick Tips For CrossFit Open WOD 18.3</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-184/" data-lasso-id="76678">Quick Tips For CrossFit Open WOD 18.4</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76679">Quick Tips For CrossFit Open WOD 18.5</a></li>
<li><a href="https://breakingmuscle.com/crossfit-open-2018-best-programmed-ever/" data-lasso-id="76680">CrossFit Open 2018: Best Programmed Ever</a></li>
</ul><p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-182/">Quick Tips For CrossFit Open WOD 18.2</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Quick Tips For CrossFit Open WOD 18.1</title>
		<link>https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Fri, 23 Feb 2018 08:52:08 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/quick-tips-for-crossfit-open-wod-181</guid>

					<description><![CDATA[<p>This year’s CrossFit Open kicked off on February 22, with WOD 18.1 and will continue through to March 26, ending with WOD 18.5. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision Crossfit. This immediate feedback will arm you with valuable strategies and tips...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/">Quick Tips For CrossFit Open WOD 18.1</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
]]></description>
										<content:encoded><![CDATA[<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/257129933?byline=0" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/257129933?byline=0" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<p>This year’s <a href="https://breakingmuscle.com/tag/crossfit-open/" target="_blank" rel="noopener" data-lasso-id="76573">CrossFit Open</a> kicked off on February 22, with WOD 18.1 and will continue through to March 26, ending with <a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76574">WOD 18.5</a>. As each Open WOD is announced, I will be providing you with the same briefing I give the athletes at my gym, Precision Crossfit. This immediate feedback will arm you with valuable strategies and tips to help you make the most of your efforts and score your best possible performance in these WODs.</p>
<p>As I have always said, aiming for success in the Open is not just for top-tier athletes. It’s also a great way to build benchmarks and goals into your year-round training. Even if you are not going to go on to higher levels of competition, completing the Open WODs each year gives you performance data you can use to chart your progress and evaluate your programming going forward.</p>
<h2 id="open-wod-18-1">Open WOD 18.1</h2>
<p>Complete as many rounds and reps as possible in 20 minutes of:</p>
<ul>
<li>10 <a href="https://breakingmuscle.com/toes-to-bar/" data-lasso-id="210853">Toes-to-bars</a></li>
<li>5 Dumbbell hang <a href="https://breakingmuscle.com/clean-and-jerk/" data-lasso-id="210854">clean and jerks</a> on each arm</li>
<li>Row (men, 14 calories. women, 12 calories)</li>
</ul>
<p>The Rx dumbbell weights are 50 lbs. for men and 35 lbs. for women. Additional scalings, movement standards, and more are available on the official <a href="https://breakingmuscle.com/tag/new-balance-101/" target="_blank" rel="noopener" data-lasso-id="76575">CrossFit Open 18.1 page</a>.</p>
<h2 id="how-to-approach-wod-18-1">How to Approach WOD 18.1</h2>
<p>The main issue with this WOD is grip. From hanging on the bar to the hang cleans to the rower — there’s just no clear way to rest your grip. And, at 20 minutes, most of us will begin to feel it long before the end of the WOD is in sight.</p>
<p>The first place to look for grip relief is with toes-to-bar. Once you begin to tire, you can switch to singles and give your hands a quick shake between reps. With the dumbbells, there’s hardly any way to get relief, except putting the dumbbell down to switch arms. If you do this, however, be sure to just shake your hands out quick and get back to it. As I discuss in the video, transition time is important in this WOD. Last, try your best to manage grip on the rower. It’s not easy, but the quicker you can get to your target calories, the less time you have to spend holding onto the handle.</p>
<p>Another key to success with this WOD is to minimize transition time — set up your workout area for maximum efficiency and the quickest possible transitions. You want to rank as high as possible, and a single second can put you up or down dozens, maybe even hundreds, of places.</p>
<p>Last, you need to find an optimal, sustainable pace. Go too fast, and you&#8217;ll tank. Go too slow and you&#8217;ll score lower than you should. I&#8217;ve covered the important understanding and <a href="https://breakingmuscle.com/the-redline-getting-comfortable-with-being-uncomfortable/" data-lasso-id="76576">managing your heart rate in workouts and competitions</a> before. Here, with a 20-minute WOD, you really want to push to the edge, yet be careful not to go <em>over</em> the edge. Knowing and maintaining your target zone is a great way to maximize your efforts in this WOD.</p>
<p>I also want to remind you to refer to the techniques shown in my earlier <a href="https://breakingmuscle.com/tag/crossfit-open/" data-lasso-id="76577">technique instructions for competition workouts for the CrossFit Open</a>. In particular, you should review the video on bodyweight exercises called <a href="https://breakingmuscle.com/the-final-four-bodyweight-movements-for-the-crossfit-open/" data-lasso-id="76578">The Final Four</a>; it covers the essentials of efficiently cycling of gymnastics. It should prove helpful to you, especially when you get to the point where you&#8217;re cycling single repetitions on toes-to-bar.</p>
<p>In summary, this WOD is about three things: grip, transitions, and sustaining an ideal pace. So, check out my athlete briefing and start this year&#8217;s CrossFit Open with a score you can be proud of!</p>
<p>Continue by reading:</p>
<ul>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-182/" data-lasso-id="76579">Quick Tips For CrossFit Open WOD 18.2</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-183/" data-lasso-id="76580">Quick Tips For CrossFit Open WOD 18.3</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-184/" data-lasso-id="76581">Quick Tips For CrossFit Open WOD 18.4</a></li>
<li><a href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-185/" data-lasso-id="76582">Quick Tips For CrossFit Open WOD 18.5</a></li>
<li><a href="https://breakingmuscle.com/crossfit-open-2018-best-programmed-ever/" data-lasso-id="76583">CrossFit Open 2018: Best Programmed Ever</a></li>
</ul><p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-crossfit-open-wod-181/">Quick Tips For CrossFit Open WOD 18.1</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Quick Tips for Open WOD 17.2</title>
		<link>https://breakingmuscle.com/quick-tips-for-open-wod-172/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Fri, 03 Mar 2017 10:42:46 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/quick-tips-for-open-wod-172</guid>

					<description><![CDATA[<p>The CrossFit Open started February 23 with WOD 17.1 and will continue through to March 27. As every Open WOD is released, I will be providing immediate feedback and support for anyone interested in optimizing their performance in these WODs. Shot at Precision CrossFit moments after the WOD was announced, this is a recording of the briefing I...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-open-wod-172/">Quick Tips for Open WOD 17.2</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
]]></description>
										<content:encoded><![CDATA[<p>The CrossFit Open started February 23 with WOD 17.1 and will continue through to March 27. As every Open WOD is released, I will be providing immediate feedback and support for anyone interested in optimizing their performance in these WODs.</p>
<p>Shot at Precision CrossFit moments after the WOD was announced, this is a recording of the briefing I gave my athletes. So, you’ll get the exact same advice and insight I gave my gym&#8217;s athletes as soon as we saw the workouts.</p>
<p>As I have always said, aiming for success in the Open is a great way to build goals into your year round training even if you are not going to go on to higher levels of competition.</p>
<h2 id="open-wod-17-2">Open WOD 17.2</h2>
<p><strong>Complete as many rounds and reps as possible in 12 minutes of:</strong></p>
<div class="box">2 rounds of:</div>
<div class="box"><span style="font-size: 11px;">• </span>50-ft. weighted walking lunge</div>
<div class="box"><span style="font-size: 11px;">• </span>16 <a href="https://breakingmuscle.com/toes-to-bar/" data-lasso-id="210849">toes-to-bars</a></div>
<div class="box"><span style="font-size: 11px;">• </span>8 power cleans</div>
<div class="box">Then, 2 rounds of:</div>
<div class="box"><span style="font-size: 11px;">• </span>50-ft. weighted walking lunge</div>
<div class="box"><span style="font-size: 11px;">• </span>16 bar muscle-ups</div>
<div class="box"><span style="font-size: 11px;">• </span>8 power cleans</div>
<div class="box">Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.</div>
<p>The Rx dumbell weights are 50lbs. for men and 35 lbs for women. Additional scalings, movement standards, and more are available on theofficial <a href="https://games.crossfit.com/workouts/open/2017/17.2" target="_blank" rel="noopener" data-lasso-id="71888">CrossFit Open 17.2 page</a>.</p>
<h2 id="how-to-approach-this-workout">How to Approach this Workout</h2>
<p>Like <a href="https://breakingmuscle.com/quick-tips-for-open-wod-171/" data-lasso-id="71889">the previous WOD</a>, I felt this was a gift for our gym; we are strong in all the elements of this WOD. The trick with this WOD, I think, is that this is not a dumbbell workout. Nor is it a lunging workout—although, those will get your plenty gassed. No, <strong>this is a gymnastic workout</strong>. Having impeccable technique and efficiently cycling <a href="https://breakingmuscle.com/2017-crossfit-open-prep-toes-to-bar-efficiency-tips/" target="_blank" rel="noopener" data-lasso-id="71890">gymnastic movements</a> will take you far with this one.</p>
<p>But the dumbbells are a big factor. First, I expect that the dumbbells will do less to wear you down and more to wear out your grip. Dumbbells, by their very nature, obviously can’t be truly &#8220;cleaned&#8221; like a barbell. So, <strong>besides the grip issue, there is going to be a bicep curl-like element</strong>, and that’s another thing to watch out for in this WOD. With the toes-to-bar and bar muscle ups, these dumbbell cleans will likely exhaust your grip and get your arms pumped.</p>
<p>Second, it’s during the dumbbell cleans that you have a chance to take a planned, strategic break. <strong>It&#8217;s not a good plan to set the dumbbells down after completing 8 cleans</strong>, only to then pick them up again and start your lunges—you&#8217;d basically be doing an extra clean. Picking them up for the lunges should be your 8th clean. So you should plan to do a set of 7 cleans, drop them and rest, then clean the 8th rep and start your lunges.</p>
<p>I also want to remind you refer to the techniques shown in my earlier <a href="https://breakingmuscle.com/tag/crossfit-open/" target="_blank" rel="noopener" data-lasso-id="71891">technique instructions for competition workouts for the CrossFit Open</a>. In particular, you should check out a previous video on bodywieght exercies where I went over <strong>cycling of gymnasics movements,</strong> called <a href="https://breakingmuscle.com/the-final-four-bodyweight-movements-for-the-crossfit-open/" target="_blank" rel="noopener" data-lasso-id="71892">The Final Four</a>. It may prove helpful to you, especially when you get to the point where you&#8217;re cycling single repeitions on either the toes-to-bar or bar muscle ups<strong>.</strong></p>
<p><strong>This WOD, ultimately,</strong> is about getting as far into the second overall round as possible if you want to make it to the top of the leaderboard. So, dig into my analysis and good luck on your workouts. Do your best!</p>
<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/206539725?byline=0" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<p class="rtecenter">Don&#8217;t forget about fueling for the Open WODs:</p>
<p class="rtecenter"><strong><a href="https://breakingmuscle.com/nutrition-planning-crossfit-open-guidance/" target="_blank" rel="noopener" data-lasso-id="71893">Nutrition Planning: CrossFit Open Guidance</a></strong></p><p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-open-wod-172/">Quick Tips for Open WOD 17.2</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Quick Tips for Open WOD 17.1</title>
		<link>https://breakingmuscle.com/quick-tips-for-open-wod-171/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Fri, 24 Feb 2017 05:46:50 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/quick-tips-for-open-wod-171</guid>

					<description><![CDATA[<p>(Source: Bev Childress Creative) In this video, I am going to give you the same advice and insight I give my gym&#8217;s athletes. This is shot at Precision CrossFit moments after the WOD was announced and is a pretty good reflection of how we approach the Open, and how you should as well. WOD 17.1 as announced is: For...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-open-wod-171/">Quick Tips for Open WOD 17.1</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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										<content:encoded><![CDATA[<p class="rteright"><span style="font-size: 11px;">(Source: <a href="https://www.instagram.com/bev.childress.creative/" data-lasso-id="71739">Bev Childress Creative</a>)</span></p>
<p>In this video, I am going to give you the same advice and insight I give my gym&#8217;s athletes.</p>
<p>This is shot at Precision CrossFit moments after the WOD was announced and is a pretty good reflection of how we approach the Open, and how you should as well.</p>
<p>WOD 17.1 as announced is:</p>
<p>For time &#8211;</p>
<div class="box">10 dumbbell snatches</div>
<div class="box">15 burpee box jump-overs</div>
<div class="box">20 dumbbell snatches</div>
<div class="box">15 burpee box jump-overs</div>
<div class="box">30 dumbbell snatches</div>
<div class="box">15 burpee box jump-overs</div>
<div class="box">40 dumbbell snatches</div>
<div class="box">15 burpee box jump-overs</div>
<div class="box">50 dumbbell snatches</div>
<div class="box">15 burpee box jump-overs</div>
<p>In the 18-34 age group, men use 50-lb. dumbbells and 24-in. boxes; women use 35-lb. dumbbells and 20-in. boxes. Time cap is 20 minutes. For more information on the recommendations for your particular age or gender, and modifications, go to the <a href="https://games.crossfit.com/workouts/open/2017?division=1" data-lasso-id="71740">CrossFit WOD 17.1 page</a>.</p>
<p>I suggest you might want to <strong>worry more about the burpees than the dumbbell snatches</strong>, and want to remind <strong>you refer to the techniques shown in my earlier <a href="https://breakingmuscle.com/tag/crossfit-open/" data-lasso-id="71741">technique instructions for competition workouts for the CrossFit Open</a>. </strong></p>
<p><strong>Specifically, I have made suggestions for attacking the burpees in my review of the <a href="https://breakingmuscle.com/the-final-four-bodyweight-movements-for-the-crossfit-open/" data-lasso-id="71742">4 main bodyweight exercises</a>.</strong></p>
<p><strong>This WOD, ultimately,</strong> delivers sobering news about the <strong>times to shoot for</strong> if you want to make it to the top of the leaderboard. So, dig into my analysis and good luck on your workouts. Do your best!</p>
<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/205500997?byline=0" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div><p>The post <a rel="nofollow" href="https://breakingmuscle.com/quick-tips-for-open-wod-171/">Quick Tips for Open WOD 17.1</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Nutrition Planning: CrossFit Open Guidance</title>
		<link>https://breakingmuscle.com/nutrition-planning-crossfit-open-guidance/</link>
		
		<dc:creator><![CDATA[Mike Tromello]]></dc:creator>
		<pubDate>Sat, 18 Feb 2017 20:30:43 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/nutrition-planning-crossfit-open-guidance</guid>

					<description><![CDATA[<p>Nutritional planning for competition is a key component of your programming, obviously. In the video conversation below, I talk to Daimino Stewart, who handles the nutrition for my Team Precision and for many athletes I program remotely for compeition prep. Daimino is one of the best nutrition coaches I know, and he’s got important information on two key...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/nutrition-planning-crossfit-open-guidance/">Nutrition Planning: CrossFit Open Guidance</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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										<content:encoded><![CDATA[<p>Nutritional planning for competition is a key component of your programming, obviously. In the video conversation below, I talk to Daimino Stewart, who handles the nutrition for my Team Precision and for many athletes I program remotely for compeition prep.</p>
<p>Daimino is one of the best nutrition coaches I know, and <strong>he’s got important information on two key aspects of your nutrition that you must dial-in if you’re going to be successful in this year’s Open: macronutrients and timing</strong>.</p>
<p>I recommend you pay close attention, because if you don&#8217;t get this right it can kill your <a href="https://breakingmuscle.com/2017-crossfit-open-prep-barbell-cycling/" target="_blank" rel="noopener" data-lasso-id="71643">Open</a> performance. And, it doesn&#8217;t hurt to understand these issues for any competition planning.</p>
<p>Daimino&#8217;s guidance on <a href="/why-if-it-fits-your-macros-isn-t-a-fit-for-me" target="_blank" rel="noopener" data-lasso-id="71644">nutrition</a> has propelled Team Precision and individual athletes to repeated and consistent success. And even though the power went out briefly while filming, <strong>Daimino doesn’t miss a beat in giving you great tips to help you perform optimally</strong>. Specifically, you’ll find out how to time your fueling during the five weeks of the Open and how you should manage your macronutrient intake during this time.</p>
<p>Watch this discussion to find out if strict Paleo is really your best option, how to prep food for the weeks ahead, and how to schedule your fueling for optimal performance.</p>
<div class="media_embed"><iframe loading="lazy" src="https://player.vimeo.com/video/204707441?byline=0" width="640px" height="360px" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
<p class="rtecenter">Find out more ways to succeed with this year&#8217;s CrossFit Open:</p>
<p class="rtecenter"><strong><a href="https://breakingmuscle.com/2017-crossfit-open-preparation-8-weeks-of-workouts-and-coaching/" target="_blank" rel="noopener" data-lasso-id="71645">2017 CrossFit Open Preparation: 8 Weeks Of Workouts And Coaching</a></strong></p><p>The post <a rel="nofollow" href="https://breakingmuscle.com/nutrition-planning-crossfit-open-guidance/">Nutrition Planning: CrossFit Open Guidance</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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		<title>Athlete Journal: Pat McCarty, Entry 6 &#8211; 4/3/2013</title>
		<link>https://breakingmuscle.com/athlete-journal-pat-mccarty-entry-6-4-3-2013/</link>
		
		<dc:creator><![CDATA[Patrick McCarty]]></dc:creator>
		<pubDate>Wed, 03 Apr 2013 20:00:00 +0000</pubDate>
				<category><![CDATA[Fitness]]></category>
		<category><![CDATA[crossfit open]]></category>
		<guid isPermaLink="false">https://breakingmuscle.com///uncategorized/athlete-journal-pat-mccarty-entry-6-4-3-2013</guid>

					<description><![CDATA[<p>EDITOR&#8217;S NOTE: Welcome to the athlete journal of CrossFit trainer and masters athlete Patrick McCarty. Patrick competed in the 2011 Reebok CrossFit Games in the 45-49 age bracket and has his sights set on the Games again this year. Follow Patrick&#8217;s journals here every Wednesday. Athlete Journal Entry 6: 4/3/2013 Quite a Year Part 2: Rebuilding With a...</p>
<p>The post <a rel="nofollow" href="https://breakingmuscle.com/athlete-journal-pat-mccarty-entry-6-4-3-2013/">Athlete Journal: Pat McCarty, Entry 6 &#8211; 4/3/2013</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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										<content:encoded><![CDATA[<p><em><strong><u>EDITOR&#8217;S NOTE:</u> </strong>Welcome to the athlete journal of CrossFit trainer and masters athlete <a href="https://breakingmuscle.com//author/patrick-mccarty" target="_blank" rel="noopener" data-lasso-id="18663">Patrick McCarty</a>. Patrick competed in the 2011 Reebok CrossFit Games in the 45-49 age bracket and has his sights set on the Games again this year. Follow Patrick&#8217;s journals here every Wednesday. </em></p>
<p><u><strong>Athlete Journal Entry 6: 4/3/2013</strong></u></p>
<p><u><strong>Quite a Year Part 2: Rebuilding With a Plan</strong></u></p>
<p>In <a href="https://breakingmuscle.com/athlete-journal-patrick-mccarty-entry-5-3-27-2013/" target="_blank" rel="noopener" data-lasso-id="18664">my last entry</a>, I discussed arrival at &#8216;rock</p>
<p>bottom.&#8217; I spent a year fulfilling my own prophecy where I declared that making it to <a href="https://games.crossfit.com/" target="_blank" rel="noopener" data-lasso-id="18665">the Games</a> in 2012 was impossible, coupled with a rather nasty divorce from my former CrossFit box. Things did not look good.</p>
<p>If you have never seen <em>Rocky 3</em>, let me give you the thumbnail version: Rocky is a couple of years into his fighting career, winning fight after fight, but he is fighting no-name bums. Suddenly a young, hungry fighter named Clubber Lang challenges him.</p>
<p>Rocky has gotten cocky and lazy in his training, believing in his own celebrity, while Clubber is training like a beast. The day of the fight comes, and not only does Clubber beat Rocky to within an inch of his life, but Rocky’s beloved trainer, Mickey, also dies of a heart attack. Suddenly Rocky is defeated and alone, realizing his fighting career had been a sham, his trainer is dead, his championship title gone, and he is at rock bottom.</p>
<p>Out of the blue an old foe, Apollo Creed, picks up the phone, and offers to train him to a comeback. Next thing you know, these two former opponents are running slow motion through the surf, chest bumping and high fiving.</p>
<p>Stephen Flamm, owner of <a href="http://www.cincinnatistrength.com/" target="_blank" rel="noopener" data-lasso-id="18666">Cincinnati Strength and Conditioning</a>, picked up the phone.</p>
<p>Stephen and I went back to 2009 when I visited his box for a few workouts. One thing that I was always acutely aware of was that his box seemed to churn out extremely accomplished athletes on a fairly regular basis. He always fielded a team at regionals, he gave several regionals-level athletes their start, he was a student of programming virtuosity, and he sent Glenn Waters to the Games in 2012 in the masters 45-49 category.</p>
<p>Steve’s message to me was simple: if you want to crawl out of the hole, get your ass into Cincinnati Strength and train here. This is where you need to be.</p>
<p>So in April of 2012 I began training at Cincinnati Strength and Conditioning. We discussed goals, programming, strengths, and weaknesses, and determined that the <a href="http://optexperience.com/" target="_blank" rel="noopener" data-lasso-id="18667">OPT programming</a> was the best course of action to start into the summer months. Without question, one of my relative weaknesses was conditioning. I could train strength fairly easily but breathing always seemed to be my nemesis. Steve knew how to attack this.</p>
<p>One thing that became evident fairly early as I began my training at Cincinnati Strength was that I was definitely in a Games training environment. At my former box, the CrossFit Games were relegated to the back room, after hours. It was something that was neither encouraged nor outwardly supported. At CSC, Games training coexisted with the daily CrossFit classes in a very positive synergistic relationship – folks in the classes were always surrounded by those seeking to compete, in an environment that makes everyone a better athlete.</p>
<p><img decoding="async" loading="lazy" class="alignright size-full wp-image-9869" style="height: 327px; width: 400px; margin: 5px 10px; float: right;" src="https://breakingmuscle.com//wp-content/uploads/2013/04/dsc2081.jpg" alt="" width="587" height="480" srcset="https://breakingmuscle.com/wp-content/uploads/2013/04/dsc2081.jpg 587w, https://breakingmuscle.com/wp-content/uploads/2013/04/dsc2081-300x245.jpg 300w" sizes="(max-width: 587px) 100vw, 587px" /></p>
<p>Training for the Games in 2011, I had no coach. I just fumbled around on my own, creating a veritable mix-tape of programming, not knowing if I was on the right track or not. Having a hands-on coach was a rather different experience. Steve knows when to leave you alone and when to intervene – usually at that critical moment in a training workout when you need to be pushed past the comfort point. Just about the time you are ready to ease up on the throttle, Steve appears behind you and says, “Gut check time Pat – push these next two minutes hard.” Crap. I was hoping to grab a few breaths with my hands on my knees, staring at the floor.</p>
<p>That sort of mental toughness training is what has allowed me to continue to push past the comfort point. &#8216;Comfortable&#8217; will not get me to the CrossFit games but rather, accountability to the goals I publically stated, and that means getting comfortable with being very uncomfortable.</p>
<p>The net result has been a solid plan: OPT programming with adjustments for weaknesses as needed with oversight by Stephen Flamm, solid coaching, nutritional feedback, and an environment where I can thrive as a person seeking to compete at a higher level.</p>
<p>But the secondary and perhaps more important result is the community – no questions asked, no judgment, just an invitation to come in and train with some of the best athletes in the Central East Region. And focus. And that focus, as of this writing, has me in eleventh place in the world at the moment.</p>
<p>Cue the slo-mo seaside chest bump.</p><p>The post <a rel="nofollow" href="https://breakingmuscle.com/athlete-journal-pat-mccarty-entry-6-4-3-2013/">Athlete Journal: Pat McCarty, Entry 6 &#8211; 4/3/2013</a> appeared first on <a rel="nofollow" href="https://breakingmuscle.com">Breaking Muscle</a>.</p>
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