CrossFit OKM

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Open season, week 5 — January 3, 2017

Open season, week 5

It’s 1RM week! Let’s see how all of that hard work has paid off since October.

Monday: strict press
Tuesday: front squat
Wednesday: dead lift
Thursday: bench press

CrossFit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

See movement standards, masters and scaled weights here

Don’t forget to join our Concept2 Virtual Team Challenge! Visit C2’s website to create an online logbook, and choose both Affiliate CrossFit OKM and Team CrossFit OKM, then opt-in to the challenge. We’re trying to accumulate as many meters as possible between now and 1/31/17!

Open season, week 4 — December 29, 2016

Open season, week 4

CrossFit Games Open 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

View movement standards and masters scales here.

Schedule reminder: We have a later start time — 9:45 am — on Saturday 12/31.

Open season, week 3 — December 19, 2016
Open season, week 2 — December 10, 2016

Open season, week 2

CrossFit Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

See movement standards, scaled and masters weights here.

2017 Open or bust! — December 1, 2016

2017 Open or bust!

Once again, CrossFit Games Open season is upon us. Registration begins in less than 8 weeks (1/23/17), and competition starts on February 23! Each week till then, we’ll be revisiting a workout from Opens past. Check your progress, and develop new skills while there’s still time!

CrossFit Open 13.1
In 17 minutes, get as far as possible:
40 burpees
30 snatch (75/45)
30 burpees
30 snatch (135/75)
20 burpees
30 snatch (165/100)
10 burpees
as many (210/120) snatch as possible in the remaining time

Check out movement standards and masters weights here

Open 16.5 prep — March 25, 2016

Open 16.5 prep

It’s the final week! A classic combo…thrusters and burpees. Let’s see what WODprep says about this one…

Who is willing to hurt the most?
That’s the name of 16.5’s game. 
Burpees and Thrusters are easily one of the most dreaded combinations in “The Sport of Fitness”.
How will you break up the thrusters? (or should you…?)
Which kind of bar-facing burpee should I try?
Today’s email is the official WODprep strategy guide surrounding the CrossFit Open 16.5 Workout.
First, make sure you watch my full video strategy guide. It has 90% of the information you will need for this workout.
Watch the video now before moving on:
Here is an extra content video that will really help you get through all 168 reps.
168? It can’t be that bad…. 😉
How to breathe for Thrusters:
Nutrition:
This one can easily introduce you to “pukie” if you eat too close to game time.
Just like every Open workout, I am going to recommend a full meal (carbs, fat, and protein) about 1.5-2 hours before attempting.
In my opinion, this is a WOD that you can hit on an empty stomach, but only if you are used to training fasted.
HYDRATE. Remember to start your day with at least 24oz of water! (This applies to every day of your life….and no….coffee doesn’t count as water)
Mental Preparation: 5-10 mins total (45-60 min pre-workout)
I said that last week was the most mentally draining….
I lied. This one takes the prize.
*Your score will 100% hinge on your willingness to push through the uncomfortable feeling of heavy breathing and burning muscles. This is mental.*
Now is the time to convince yourself that your body is more capable than you can even imagine.
But your mind will NOT get the best of you.
Take 5 minutes to accept the fact that THIS WILL BURN and YOU WILL STILL SURVIVE.
No matter how bad it hurts, you will keep moving.
It’s time to spend a few minutes visualizing your thruster rep scheme.
Are you doing 7/7/7, 6/6/6, 5/5/5, 4/4/4… etc.?
Or are you doing 12/9, 10/8, 8/7….etc.?
Mentally commit right now. Don’t start this workout without a plan.
(If you don’t know your rep scheme for the Thrusters, go back and watch this video.)
Now, visualize your cadence for the burpees.
Which technique are you using? Step-up? Jump-up? Kneel-up?
How will you breathe? Will you jump and spin at the same time?
Whatever you decide- visualize exactly what it will feel like.
Envision your pace staying the exact same the entire workout.
No need for long chalk breaks, breathers, or extended rests. 
 
In fact, tell yourself right now “I will not rest for more than 3 full breaths.”
Say it again. Stick to it!
Here is your movement “mind sequence” for the thrusters:
Know your target number- have it in your head.
Weight in the heels.
Squat with head up.
Drive with LEGS.
Finish with shoulders strong.
Don’t stop until you hit your number!
And here is your sequence for the burpees:
Find your rhythm.
Don’t change your rhythm.
Breathe…
Finally, like every week before, take a “centering breath” to calm your nerves.
5 seconds inhale.
3 seconds pause.
7 seconds exhale.
Repeat 3x
(Pre-Workout Routine) 25 mins total
0:00-5:00 General movement (AirDyne, light rowing, light jogging, etc.)
5:00-12:00 Shoulder Mobility, Glute Activation
12:00-20:00 Movement-specific drills
-Thrusters
Spend 5 minutes working on finding the “perfect” thruster pace. Focus on breathing and hitting your positioning. Then, do 5-10 reps at 10-20lbs heavier than prescribed.
-Burpees
Spend 5 minutes testing several different kinds of burpees. 8 reps at a time. Find the one that you feel most comfortable with and keeps your heart rate down.
20:00-25:00 “Get Your Heart Pumping”
EMOM for 5 minutes
30 Seconds at near-max-effort (90%) row or bike.
30 seconds rest
*These intense sets will help “prime your motor” so that you don’t shock your body when the workout begins.
~Rest 3-5 minutes~
Finally… right before the workout perform the following:
2 rounds at a steady “game speed” pace:
5 Thrusters
5 Bar-Facing Burpees
*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 workout! I would keep chalk FAR away so that you know that YOU DON’T NEED IT!*
~Rest for 3 minutes~
TIME TO CRUSH IT 🙂
As always, I hope that this strategy guide helps you get a better score! Please don’t hesitate to forward this to a friend who might need help with their 16.5 preparation. 🙂
Open 16.4 prep — March 18, 2016

Open 16.4 prep

Well, we called it! We hadn’t seen anything heavy, wall balls, rowing, or upside down. And we got it ALL.

We’ll see everyone any time after 5:30 tonight at Gahanna. We’ll be running heats of 4 people, starting around 6:15 pm. Now, let’s check in with Ben from WODPrep for another dose of helpful advice…

First, make sure you watch my full video strategy guide. You must watch this first before really digging into the advice in this message.

Watch the video now before moving on:
>>>[VIDEO] 16.4 Complete WODprep Strategy Guide<<<

Also, here are some extra content videos that will really help you get through 13 minutes of burn! If you spend time watching these, you should see some major improvements.

Handstand Push-Ups:
1- HSPU Timing and why it’s important
2- How to Learn HSPU (progression)

Wallballs:
1- The “Clearing Stroke”
2- The “Clearing Stroke” in depth

Nutrition
This one is NOT a sprint by any means. You will feel very, very tired if you treat it as such. So, that means you need to fuel for the “long haul”. Have a full meal about 1.5 hours before the workout (balanced carbs, fat, protein). You can also have a carb snack about 30 minutes prior to the workout (sweet potato and blueberries is my go-to).

I would NOT perform this fasted, you will want the extra leverage for those deadlifts anyway!

As always, this isn’t a time to try anything very different, as it might upset your stomach. Don’t reinvent your day- treat this like any other workout. Like last week, “Pukie” might show up if you try anything different!

HYDRATE. Remember to start your day with at least 24oz of water! (This applies to every day of your life)

Mental Preparation 5-10 mins total (45-60 min pre-workout)
This workout is the most mentally draining out of all the Open WODs so far, but you will be ready.

Take 5 minutes to visualize yourself moving from station to station, chipping away at reps without any problems:

-Deadlifts feel lighter than usual.

-The wallball almost seems like it is weightless.

-Rowing feels like recovery.

-Your shoulders are easily sending you up the wall (or to the push-up lockout) without any issues.

Every rep counts. Smooth and steady.

The key for this workout is to push through the burn.

It will burn, but you will be OK. Push through it.

Those that push through the burn from minute 8-13 will be the ones who have the biggest scores.

Will you be able to push through?

Many, many people will come out VERY fast and then spend TONS of time resting on the wallballs.

Not you….

You are actually going to speed up as this workout goes on.

No need for long chalk breaks, breathers, or extended rests.

In fact, tell yourself right now “I will not rest for more than 5 full breaths.”

Say it again. Make it true!

Here is your movement “mind sequence” for the deadlifts:

Staggered Grip.
Back set.
Core tight.
DRIVE through the heels.

And here is your sequence for the wallballs:

Squat.
“Jump” the ball up.
Allow your arms to extend and relax (breathe).
Catch and let the ball push you into the squat.
SPRING back up.

And here is your sequence for the row:

Drive with the legs.
Extend the hips.
Pull strong with your arms.
Proud back.
Big breaths.
Keep your calorie count OVER ____/hr (enter realistic “slight burn” pace)

And here is your sequence for the HSPU:

Load the legs.
DRIVE feet up.
Press with the arms.
Head through the window and HEELS UP!

Finally, like every week before, take a “centering breath” to calm your nerves.

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

Pre-Workout Routine 20 mins total
0:00-5:00 General movement (AirDyne, light rowing, light jogging, etc.)

5:00-12:00 Shoulder Mobility, Glute Activation
1- Overhead Opener
2- Mobility WOD Deadlift Drills
3- Glue Activation
4- Spend time with anything that feels tight- especially lower back related.

12:00-20:00 Movement-specific drills.
-Deadlift
Take 5-8 minutes to build to a medium-heavy deadlift triple (3 reps touch-and-go). Focus on driving HARD with your glutes and hamstrings and not relying on your lower back for the pull.

-Wallballs
Find your station and hit two sets of 10 reps. Focus on finding the right distance away from the wall and having a nice, steady rhythm. You can use a ball slightly heavier than your RX weight if you want!

-Rowing
Row 15 calories at a pace you think you can maintain when tired. Then, row 10 calories at a harder “this burns” pace (90% effort).

-HSPU
Use this time to take your measurements and TEST SEVERAL REPS WITH YOUR JUDGE! Make sure they approve of your heel height. The last thing you want is to get no-repped on a regular basis! If you have issues, adjust accordingly.

Core activation:
20-30 Hollow Rocks
20-30 “Supermans”

~Rest 3-5 minutes~

Finally… right before the workout perform the following:

2 rounds at a steady “game speed” pace:
5 Deadlifts (at or slightly above the workout weight)
10 Wallballs
10 Calorie Row
10 HSPU (only if these are relatively easy for you)

**PRACTICE QUICK TRANSITIONS BETWEEN EACH STATION**

*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 workout!*

~Rest for 3-5 minutes~ (stay moving so you keep warm)

TIME TO DOMINATE! 🙂

As always, I hope that this strategy guide helps you get a better score! Please don’t hesitate to forward this to a friend who might need help with their 16.4 preparation.

Ben
WODprep

Open 16.3 prep — March 11, 2016

Open 16.3 prep

Well…we’ve all been asking for a seven minute workout, and here it is! Let’s see what Ben at WODprep has in store for us this week.

Just a reminder: tonight’s WOD will be at Lewis Center. Doors will open at 5:30 but we won’t get started till around 6:30. Krav Maga level 1 instructor training will be going on until 6:30, so please try not to disrupt training when you arrive. Feel free to roll out, stretch, etc. while we finish up. A later start time also helps for those of you who were worried about after-work north-side traffic.

OK…now for Ben’s advice…some of it should be starting to sound familiar!

Watch the video before moving on
>>>[VIDEO] 16.3 Complete WODprep Strategy Guide<<<

Also, here are some extra content videos that will really help you get through these nasty 7 mins! If you spend time watching these, you should see some major improvements.

Bar Muscle Up Videos
1- 30 Second Bar Muscle Up Tutorial
2- Bar Muscle Ups VS. Kipping Pull-ups
3- Eliminating the Bar Muscle Up “Chicken Wing”
4- The Bar Muscle Up Transition “Fast Sit-up”
5- How To Make Gymnastic Straps for Muscle Ups

Snatches
1- How To Tape Your Thumbs For Hook Grip

Nutrition
Just like last week, this workout has “SPRINT” written all over it. If you can knock out Bar Muscle Ups (or Jumping C2B) pretty quickly, then you will keep your heart rate high for 7 straight minutes…AKA….”pukie” might show up.

Have a full meal about 1.5 hours before the workout (balanced carbs, fat, protein). I would not eat too much closer to the workout, as you will probably feel “heavy” with a full stomach!

You CAN perform this fasted if you are used to training on an empty stomach but personally I will definitely try to get a few calories in my belly!

As always, this isn’t a time to try anything very different, as it might upset your stomach. Don’t reinvent your day- treat this like any other workout. You don’t want to see your food end up on the floor 😉

HYDRATE. Remember to start your day with at least 24oz of water! (This applies to every day of your life)

Mental Preparation 5-10 mins total (45-60 min pre-workout)
Analyze your strengths and weaknesses for 60 seconds.

Are the snatches a light working weight for you?
Are Bar Muscle Ups in your arsenal?
If not, are you ready to RISE ABOVE and make huge improvements?
Are you ready to prove all of the doubters WRONG?!

Now, spend 3-5 minutes visualizing your best-case scenario for this workout.

You are having no issues getting above the bar. You feel light. Your arms feel strong. People are watching you and wondering “how the heck did they get that good at bar muscle ups (or jumping c2b)?”

You are able to lift the bar with absolutely no problems- it feels like a PVC pipe! Breathing the whole time….it’s not hard to catch your breath here.

You waste absolutely no time between stations.
Snatch. Done. Switch.

No need for long chalk breaks, breathers, or extended rests.

This is 7 minutes- the workout lasts LESS time than it takes you to read this email.
You can handle a little burning in the lungs and shoulders! You were made for this.

Here is your movement sequence for the snatches:

Feet set.
Hook grip.
One strong pull.
Lock out.
Keep the bar close.
Touch and go.

And here is your sequence for the bar muscle ups:

Strong grip.
Big Kip.
Lever back.
HIP POP!
Throw your head OVER the bar.
Lock out
Repeat 😉

For those doing scaled, here is your sequence for Jumping C2B:

Strong (yet relaxed) grip.
Squat down (for full arm extension).
BIG JUMP (using quads, hips, and calves)
Pull the bar by pinching your shoulder blades.
Touch Chest, Relax, and Drop.
Repeat- don’t forget the legs every time!

Finally, like every week before, take a “centering breath” to calm your nerves.

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

Pre-Workout Routine 20 mins total
0:00-5:00 General movement (AirDyne, light rowing, light jogging, etc.)

5:00-10:00 Shoulder Mobility, Lat Activation
60 Seconds PVC Sequence
Banded Bully/ Neck Stretch (2 mins each side)

10:00-16:00 Movement-specific drills.
-Snatch:
Take 5-8 minutes to build to a medium-heavy muscle snatch. Focus on driving HARD with your glutes and not relying on your arms for the entire pull.

-Bar Muscle Ups:
Do this kipping drill (click here) with PERFECT hollow position for 3 sets of 8 reps. Rest 30-60 seconds between each set. This will work wonders for activating those lats!

20-30 Hollow Rocks
20-30 “Supermans”

Also, if you are relatively proficient at Bar Muscle Ups, hit one unbroken set of 3 reps so that you can practice stringing multiple reps together. Then, try 3 singles and see which one you prefer!

**If you are trying get your first few bar muscle ups in 16.3, try to hit ONE rep in practice before the workout. DO NOT spend too much time hurting your hands and exhausting your pull if you are only hoping to get out of the first round! Save your energy for the real thing!**

~Rest 3-5 minutes~

Finally… right before the workout perform the following:

3-4 rounds at a steady pace:
4 Touch and Go Power Snatch
1 Bar Muscle up and/or Bar Muscle Up Kips without transition (3 Jumping Pull-ups for Scaled division)

PRACTICE QUICK TRANSITIONS BETWEEN EACH STATIONS!

*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 workout! Get your chalk ready and sitting right next to you.*

~Rest for 3-5 minutes~ (stay moving so you keep warm)

BOOM! TIME TO CRUSH IT!

As always, I hope that this strategy guide helps you get a better score! Please don’t hesitate to forward this to a friend who might need help with their 16.3 preparation.

Open 16.2 prep — March 4, 2016

Open 16.2 prep

OK, kids! This week’s WOD is high-skill, and quickly turns into heavy weight also. For most of us, it won’t be more than a 12-minute workout, so a nice reprieve from the “marathon” of last week!

Remember, we’ll be at Gahanna tonight, starting around 5:30. You’ll have time to warm up and stretch on your own, and we’ll work on some techniques starting around 6. Expect the first heat to kick off around 6:30. (In other words, don’t worry if you can’t get there right at 5:30! You’ve got plenty of time.)

So…here’s what Ben at WODprep has to say this week:

Here we go… 16.2 is here. And it’s awesome.

If you haven’t seen it, make sure you watch my full video strategy guide. You must watch this in order to understand the concepts described here.

>>>[VIDEO] 16.2 Complete Strategy Guide<<<

Also, here are movement-specific videos to help you prepare for each component (we’ll be trying some of these in the technique portion of tonight’s gathering)

Toes to Bar
1- Toes to Bar Progression
2- Lat Activation to Eliminate “Monkey Swings”

Double Unders
1- Super Quick Double Under Fix (band technique)
2- Simple Double Under Visual Tutorial
3- How to Learn Your First Double Under

Cleans
1- The “Froning” Technique for Heavy Barbells

Hand Care
1- How to Tape Your Thumbs
2- Making Gymnastic Straps

Nutrition
If last week was a “5k race”, this will be a 400m sprint for most people.

However, if you think you can make it past the 2nd round, this could turn into a burner. This means having a full meal about 1.5 hours before the workout (balanced carbs, fat, protein).

You CAN perform this fasted if you are used to training on an empty stomach but personally I will definitely try to get some calories in my belly!

As always, this isn’t a time to try anything very different, as it might upset your stomach. Don’t reinvent your day- treat this like any other workout. For most, this workout will last no longer than 12 minutes!

HYDRATE. Remember to start your day with at least 24oz of water! This applies to every day of your life 🙂

Mental Preparation
5-10 mins total (45-60 min pre-workout)
First, look hard at this workout. Ask yourself some questions:

Which round do I want to reach? Two? Three? Four?
Which round might I get stuck in?
What specifically might cause me to get stuck?
Is it the TTB? Double Unders? Cleans?

For many people the issue will be the cleans. Will the weight jump from round 1 to round 2 crush you? Will you have time to sneak into round 3?

For some, the “tripping” will most definitely come from those pesky double unders…

Others might not be able to link multiple TTB together. (that’s okay!)

Now, spend 3-5 minutes visualizing your best-case scenario for this workout.

Imagine how you will feel. Think positive and visualize yourself breaking through mental and physical barriers that you identified above.

You WILL stay consistent with your Toes to Bar. No matter what your rep scheme, you will stick to it and get through them without issues- that’s the power of planning! Having planned sets is crucial.

“If you fail to plan, you plan to fail.”

Now, let’s move on to the double unders…

No matter what happens here you will stay calm. Even if you trip- no worries- just pick the rope back up, take a breath, and start spinning. Stay positive no matter what!

Finally, think about how you will keep perfect form on your cleans even when it gets heavy…

Here is your sequence:

Feet set.
Hook grip.
Strong back.
Big hip pop.
FAST elbows.
Smooth squat.
Bar Drop.
Count your breaths.
Repeat.

Every single time.

“Set, Clean, Drop, Breathe.”

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

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

Pre-Workout Routine (30 mins total)
0:00-5:00 General movement (AirDyne, light rowing, light jogging, etc.)

5:00-12:00 Front Rack, Hip, and t-spine mobility.
– Front Rack Position Mobility (video)
– Squatting Hip Sequence
– T Spine Mobility

12:00-20:00 Movement-specific drills.
-Toes to Bar:
Practice progressions from the video I posted above. Make sure to activate your lats and learn to pull your head actively through to re-establish your kip. Practice 1-2 sets using the exact pace, location, etc. where you are planning to hit the workout.

-Double Unders:
Again, just practice with the exact rope in the exact place you are planning to do this movement. Spend 30 seconds doing as many reps as possible then rest 1 minute. 3 rounds.

-Cleans:
Spend a few minutes to work to a “heavy” single- not maximal. Then, hit 5 singles at round 1 weight, rest 1 minute, hit 5 singles at round 2 weight (as long as that is easy for you).

~Rest 3-5 minutes~

Finally… right before the workout perform the following:
(scaled: replace with knee raises and single unders)

At 80% effort…

5 Toes to Bar
15 Double Unders
5 Cleans (round 1 weight)
5 Toes to Bar
15 Double Unders
3 Cleans (round 2 weight)
5 Toes to Bar
15 Double Unders
1 Clean  (round 3 weight)

*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 workout!*

~Rest for 5-10 minutes~ (stay warm)

BOOM! TIME TO CRUSH IT!

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