Training for the Open - A rationale for programming

WOD

Dynamic mobility before the WOD

Deadlift 5x5 

Rest

Tabata (2 movements) rest 1 min between movements

Z-Team Sled intervals- light sled, 45-90# 5 intervals all out effort 1' rest in between

Post loads and score to comments

Training for the Open - A rationale for programming

The CrossFit Open is now starting in 30 days. The first WOD will be announced on Feb 22^nd. Registration opens Feb 1^st. Simply put the 2012 season is upon us.

How to train for the next 30 days is on several of our minds? Since we are only 30 days out from the competition, the likelihood of developing significant strength gains based on muscle hypertrophy (organic cell growth from overload and super compensation) are slim. Not that strength gains between now and then can’t be made, but most of these gains would be attributable to neural adaptation. The focus and effort of most competitors might be better spent on skills, mental focus, improving movement efficiency, and the development of metabolic conditioning at varying levels of time duration.  From now until the Open, our programming will be based on the normal cycle of modulation between strength and metabolic conditioning at varying levels of time domains.  For members who are wanting to compete, we are posting adding training under the name of the Z-Team. You will see added skill work, higher repetition levels or loads, and other competitive strategies to augment your training until the competition. Here are some helpful hints:

Stay healthy-get rest and recovery and do not try to gain something that can’t be gained due to lack of training in the past.

Focus on skill work 2-3x a week in areas that are weaknesses such as double unders, muscle-ups, handstand push-ups, Olympic lifts, etc…also perform skill work at the end of WOD’s under duress

Work on mental focus, breathing, rest, timing and pacing to insure that you are maximizing the strategy of performing WOD's

Use varying levels of METCON training to support tolerances to variable time domains

Perform strength movements each week for the base lifts, deadlifts, squats, overhead press, cleans to support a foundation of strength

Good luck!

Comments

Rachel DeHoyos commented on 23-Jan-2012 12:50 PM

DL's: 95-100-105-115-130 Tabata sit-ups- 8 Tabata KB- 9 (25#) I had to work super hard to keep from dropping reps on the Tabatas. Both were very hard, but I was more consistent with KB's than sit-ups.

Tina Neuwirth commented on 23-Jan-2012 01:20 PM

DL: 145-155-165-175-185. Tabata KTE: 10-9-8-7-5-5-5-4. Score: 4. The first 3-4 rounds went ok and were legit, but after that, I was missing on some reps. Tabata walking lunges: 20 all rounds. Score: 20.

Michele commented on 23-Jan-2012 05:53 PM

Did another tempo run, trying to find a comfortable pace so I can go farther than one mile without gasping for air. Last week I went 2.1 miles at 11:00 pace. Today I did a 5K at 10:00 pace. Total time - 30:25. May try some Tabatas later on.

Corey commented on 23-Jan-2012 07:15 PM

DL's - 275-295-315-335. Stopped after 4 sets to save my back. Tabata ring dips - 12-10-8-6-6-5-4-4. KTE's - 12-9-6-6-6-6-6-6

Peter commented on 23-Jan-2012 08:48 PM

Missed the AM class this morning but was able to do a WOD at Frisco Crossfit. They reposted a WOD from the Fittest Games that took place in Austin this past weekend. 4 Rounds for time: 5-185lb DL/ 5-24" Box Jumps/ 5-Bar Facing Burpees/ 200M 80lb carry/run.
I did it in 8:45. I think i could have hustled more on the runs but made pretty good time. One difference, the games had a 100 meter 100lb run and honestly I think I would have preferred that!

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