First of all – a post on Facebook last night hammered home a point I’ve been thinking about quite a bit, and I figured I’d relay it here: If somebody wants you to document your result on a given workout during the Opens, you should punch them in the fucking face. The rules are pretty clear and you don’t need fucking video to prove your results, so if somebody wants to whine and bitch about results and insinuate foul play, then fuck them, their high horse and the kindergarten teacher. Who gives a damn? Also, don’t be that person. Do your thing and worry about you. Bitching about what others do will set you up for a long life of misery. Unless your name is Lionel Messi, Annie Thorisdottir or Brian Scalabrine there’ll always be somebody outperforming you. Now shut up and get to work. Love. <3
With that off my chest, it’s on to the breakdown of this weeks WOD (is it actually a WOW?), starting with the exercises one by one:
Wallballs: Upper back tightness is a priority to catch the ball in a good position. Maintain upright torso and move your stance a little bit, to move some of the stress from the quads to the hips – push knees out as always. Keep elbows in and up. Try not to hyperextend the neck looking after the ball. Wear a mouthguard if you’re anything like K-Starr who broke a tooth last year catching the ball with his face.
Double unders: Your anterior chain is gonna be fried by now, so it’s imperative you keep your shoulders nice and loose in a down and back position. Don’t cramp up and get the arms out too far. Maintain a good rythm and don’t rush these – you’re not gonna win a whole lot of time here.
Muscle up: the key once you get to this point is a classic. No missed reps! Try to get as much hip involvement as possible and take your time on these. Wasting energy on failed or grinding reps is a fast way to an injury or a bad score. 🙂
Mobilize this: The 3-way squat opener, thoracic spine, banded shoulder bully.
Warmup: Start by working up a decent sweat. Nothing too bad, but you need to get your shirt sweaty. Spend 10-15 minutes working on light cleans and front squats, to really get that elbows high motor pattern going. Obviously the shoulders need to be warm, so you’re gonna do 3×10-20 of scap pushups (QUALITY – not CF-pushups! Pull yourself to the floor), band pull aparts and band dislocations. This can be done between cleans. Spend another 10ish minutes working on the tree movements in the WOD in a circuit fashion, with a decent amount of rest. 10WB, 10DU, 1MU then rest for a minute or two. Repeat a couple of times.
Strategy: First part is all about knowing your fitness level and finding a flow. Slow and steady is always better than rushing and gassing – figure out a rep scheme and stick with it. I say this pretty much every week, but it bears repeating. The WBs in particular will fuck you up in so many ways if you rush ahead on the first 50-100. Same goes for DUs, which should be done as unbroken as possible. Repeating myself here, but no missed reps once you get to the MUs and no grinders until the last minute.
Equipment: Weightlifting shoes, a pair of skins, your favorite boardshorts and a beanie. Shirtless of course. 🙂
Setup: Not much to say here either. Keep it close and tight to avoid moving around too much. You don’t need water, you don’t need to take off your shirt, but you might need to chalk up once or twice for MUs.
Tie break: Not worth shooting for – as per usual if a good tie break time will cost you even one single rep, it’s a bad deal. Obviously if you can’t get a muscle up, you better break your ass getting to them as fast as possible. There are gonna be a good bunch of people scoring 240 here. If you’re in that group, you should look at the leaderboard before going into the workout to know what you’re shooting for.
General thoughts on The Open: Seriously people what the fcuk?!? I see people going for new maxes and burning themselves to the ground during The Open – are you retarded? This is one month every fucking year – if you want to be a competitive athlete, start acting like one – at least for these five weeks. Taper down your workload and add another rest day or two during these five weeks. Always do the workout after a day of full rest and never with any soreness. Do the workout twice – once at ~80% (either intensity, time or both) to work out your strategy and once like your life depended on it. It’s a competition each and every week, this is not the time to be a hero at the gym.
On that note – I love all of you for following. <3
PS: thanks Sarah for contributing and reviewing my ramblings.