CrossFit OKM

we are fit for anything

Anything but lunges, please! — February 29, 2016
Open 16.1 prep — February 26, 2016

Open 16.1 prep

Friday knowledge for the next 5 weeks will be tidbits of information from another blog that Coach T subscribes to, WODPrep. Check back here each week for tips and tricks to prepare for the Open workouts!

Alright. Let’s do this.

Start with the video strategy guide from Ben Dziwulski…

>>>[VIDEO] 16.1 Strategy Guide<<<

Also, if you need help on pull-ups, here are some of my best videos on the topic. It will be well worth your time to make sure that you are practiced and smooth with your pull-up kipping (both butterfly and traditional).

*All of these videos can be applied to C2B as well.*

Butterfly Pull-up Progression

Butterfly VS. Kipping Pull-ups

The “HIP POP” For Pull-ups, C2B, etc.

Kipping Pull-up Full Tutorial

Narrow Grip Kipping Pull-up Fault

Kipping Pull-up Body Path

The workout:
“RX”
Complete as many rounds and reps as possible in 20 minutes of:
25-Foot Overhead Walking Lunges (95/65 lbs)
8 Bar-Facing Burpees Over the Barbell
25-Foot Overhead Walking Lunges
8 Chest-to-Bar Pull-Ups

“Scaled”
Complete as many rounds and reps as possible in 20 minutes of:
25-Foot Front Racked Walking Lunges (45/35 lbs)
8 Bar-Facing Burpees Over the Barbell
25-Foot Front Racked Walking Lunges
8 Jumping Pull-ups

Nutrition:
Treat this workout a lot like a 5k race…

This means full meals and plenty of carbohydrates (rice, sweet potatoes, fruit) up to 1.5 hours before the workout. Do not try to hit with workout fasted, as I think that would be a major mistake. If you are going to do this early in the morning, make sure you eat a full meal the night before.

As always, this isn’t a time to try anything different, as it might upset your stomach. Just make sure you get some good, healthy carbohydrates before this long workout.

Oh Yeah… HYDRATE. Remember to start your day with at least 24oz of water!

Mental Preparation:
Spend 3-5 minutes visualizing how this workout will go. Usually this works best about 45-60 minutes before you actually hit the workout.

Seriously, the best athletes in the world visualize (Phelps, MJ, Tiger, etc.)  Simply think about what you will look like during the workout. Imagine how you will feel. Think positive and visualize yourself breaking through mental and physical barriers. Think about moving the ENTIRE time. There is no stopping you.

You will NOT drop the bar during the lunge! Tell yourself “I will go unbroken.”

Remember, slow and steady will win this race, so be sure to keep yourself calm.

Whatever you do, DON’T come out really fast. Start controlled, finish fast.

Finally, before you start your warm-up, take a “centering breath”.

5 seconds inhale.
3 seconds pause.
7 seconds exhale.
Repeat 3x

Warm-Up:
(Morning of)
The morning you are planning to attempt this, spend 20 minutes working on your overhead positioning. Here is what you should mobilize (click for videos):

Pecs
Lats
T-spine (don’t need a “superfriend”, just use the weight and a double lax ball if you can)

This is 100% for the OH Walking Lunge. If you are in good position for this, you will do MUCH better on this workout!

(Pre-Workout Routine) 26 mins total
0:00-6:00 General movement (AirDyne, light rowing, light jogging, etc.)

6:00-16:00 Pec, lat, and t-spine mobility again. You can change up the drills from earlier, just focus on the same areas.

16:00-22:00 Movement-specific drills.
-Lunges: Practice your footwork with an empty barbell. Remember that your feet can stay apart. I recommend hip width… DO NOT walk these on a tight rope. Focus on breathing throughout the entire movement and keeping a strong core. Get the feel for your grip width. Try snatch-width and clean-width.

-Burpees: Again, it’s all about footwork. Figure out a nice, steady rhythm by practicing several different versions of burpees- 5 reps at a time- until you find one that feels “easy” for you.

-Pull-ups: Do not overdo these. No more than 15-20 practice reps during this entire warm-up. This workout is plenty long enough that you will not have to be perfect from the beginning. Just make sure that your bar is set up properly (height, tape, chalk nearby, etc.). Remember you SHOULD NOT waste time chalking, so please have your chalk within arms reach of your pull-up station.

22:00-26:00 2 rounds of your workout at a pace you think you can maintain for the ENTIRE 20 minutes (aka- not super fast). *In these practice rounds, only do 4 pull-ups instead of the full 8*.

This is your time to make sure all of your equipment is in the right place and there is nothing that will get in your way during the lunges!

~Rest for 5-10 minutes~ (stay standing and moving around so you keep warm)

BOOM! It’s GO TIME!

I hope that this strategy guide helps you! Please don’t hesitate to forward this to a friend who might need help. It’s always nice to have a couple people by you side who share the same mindset!

Crush it! Be sure to let me know if there is anything I can do to help you this weekend. Thank you so much for all of your support. This week has been amazing!

—Ben
WODprep

To the core — February 25, 2016

To the core

20 sec work/10 sec rest for 4 minutes per movement:
KB Russian twists
reverse plank
situps
KB stiff-leg DL or barbell good mornings

Friday 2/26: Open Gym at Gahanna, 1pm to 4 pm. Need to get in the Open workout or some skill practice? We’ll also be here 9:30-10:30 am. 

CrossFit Open Intramural — February 24, 2016

CrossFit Open Intramural

We are excited to have over thirty people registered for our first-ever CrossFit Open Intramural! Teams have been drafted and are listed below, as well as some details you’ll need to know as the Open kicks off.

First things first…our teams need names! They’ve been listed A, B, C and D below but get together with some of your teammates and select a name. If your team has people from both locations, we’ll take nominations from both and get a team vote.

Next up…the schedule. Workouts will be announced on Thursdays starting this week, and must be completed by 8pm on Mondays. You do not need to complete the workout with your team in order for your team to receive credit. But you MUST complete it by the 8pm Monday deadline.

Most weeks, we’ll do the workouts as a group on Friday nights, and the locations will alternate between Gahanna and Lewis Center. However, this first week (2/26), there’s a Krav Maga test on Friday night so we’ll be doing 16.1 in regularly-scheduled classes Saturday morning 2/27. 9am in Gahanna, 9:30 in Lewis Center.

Fridays 3/4 and 3/18 will be in Gahanna at 5:30 pm
Fridays 3/11 and 3/25 will be in Lewis Center at 5:30 pm

Now…how do we get points? Your team will earn one point for each person who completes the workout before the deadline. Your team will earn one point for anyone who completes the workout as RX and finishes in the top 5 in the gym. And there will also be 5 “spirit” points available each week, to be awarded at the coaches’ discretion. Spirit points may be for things like PRs, teamwork, or best-coordinated team outfits.

What’s at stake? Well, bragging rights of course. And perhaps, a very special treat. You’ll just have to work hard to find out!

And finally…THE TEAMS!  Don’t see your name? Have no fear! You can choose to join us up till the close of the first deadline.

A:
Ty
Kelly
Barb^
Shannon
Matt Y.
Brian^
Jeff
Marcus
Kevin*^
Tim^

B:
Holly
Philip
terri*
Marsha*
Chris
John G.
Pat^
Lisa^
Keith*
Joe R.^

C:
Andie
Amy^
Melissa*
Mandy
Bryan^
Rachel
John N.
Joe F.
George
Wallace^

D (teens):
Carly*
Kayla*
Hayden
Gracy
Amanda*
Matthew C.

*registered for the “official” Open
^Masters division

Top to bottom —
In memory of Colbie — February 23, 2016

In memory of Colbie

Fellow CrossFit gym owner Brian McMillian and his wife Stephanie Richardson laid to rest their 3-month old daughter Colbie Jane on February 19, 2016. Brian created this workout in her memory, and we are sending our prayers to the family the way a CrossFit family knows how…by participating in the WOD.

Colbie
19 RKBS (53/35)
19 burpees
19 pullups
200m run (or 250m row)
3 rounds

To end veteran suicide — February 22, 2016

To end veteran suicide

Today’s WOD is meant to bring more awareness to Veteran Suicide. In an effort to do so, we are participating in 22 WOD.

22 Veterans a day die by suicide. In order to promote awareness and show our Nation’s heroes they are not alone please join us in the 22 WOD Crossfit Event to End Veteran Suicide.

If you would like to donate click here: http://www.official22wod.com/register/

22 Minute AMRAP
22 Calorie Row
22 Thrusters (75 or 65/45 or 35)
22 Burpees
22 Sit-ups 
22 Lunges

Grip it good — February 18, 2016
CF OKM Kids, 2/17/16 — February 17, 2016
Midline mayhem —