Open Workout 12.1

Warning: Nothing against Katie(She's incredible),Watching 7 minutes of burpees is not the most exciting thing in the world to do.

Katie Hogan competed in the games last year and is a very smart and strong athlete. If you made it through the whole video you might have noticed she did 19 in the first minute and 12 the last minute. Her total was 91. The first minute was hard but not an all out sprinting pace. I'm sure she did that on purpose. She had a plan. Watching the video, I think she could have got a few more reps if she paced slightly slower at the beginning. I'm thinking maybe 3-5 more. 

If you are competing, let me help with some ideas on how to create a plan. First off, remember that you are going to approach a CrossFit competition workout different thn you would a CrossFit training workout.

So to make any plan you need a goal. Your goal should be based off of the best number you know you can get and then bump it up a little bit. Use your training journal, dig through your burpee experiences and come up with that number.

If you have no idea or simply don't have enough history and are relatively new to CrossFit, you can do a test. Go as hard as you can for 1 minute and base it off of that. For example, you test at 14 your number should be around 70.

Once you have your "for sure" number, the number you know you can hit, add some reps and make your goal. For example, I'll say my number is 90 and my competition goal is 95. Take 95 and divide it by 7. I need 14 per minute through 6 minutes and 11 on my last minute. If I go all out I can get 18 but that will burn me out for the rest of the workout(ask Vito about that one).

Now it's all about clock management. The way I'd break it up would be each minute I need 5 by 20 seconds, 10 by 40 seconds, and 14 by 60 seconds. This gives me a steady pace and I like being ble to break it down in to small 20 second goals. During the workout I tell myself, "You can do anything for 20 seconds".

Now you know how to develop your plan. Come workout time, stick to your plan! If you get a few extra reps in the bank in the first few minutes that's fine and a good thing for your confidence. Just don't get caught up in the moment, see the guy next to you do double in the first minute, and think you can go harder. Always remember, if you feel like you have more to give, save it for the last minute. In other words, when you see the finish line and there's one minute left, hit the turbo button and throw the pacing out the window. Hope this helps!

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Competition Burpees

When competiting it's all about getting the work done in the most efficient manner while hitting the movement standards. For this competition the burpee has some pretty eay and clear standards. Chest and hips touch the floor at the same time and both hands touch the 6" target. Here are a few pointers to help you out:

1. From the first burpee you should push up from your knees. You are moving less weight the same distance. Remember, your daily training is not a competition and by no means am I saying this is the best practice whenever you do a burpee. 

2. After you push yourself up from the floor, make sure you get both heels on the floor before you jump. This will help you jump with your most powerful muscles.

3. Don't land from your jump and pause before you reach down to put your hands on the floor. You should the downward momentum from your jump and stop once your hands can touch the floor.

4. Place your in a good push up position. Your thumbs should point up and in towards the nipple area and your hands should only be a few inches away from your chest. If you need a better visual, stand up right now and pretend to push someone. Imagine you're in grade school and you're going to shove the bully who took your lunch money.

5. The last tip I'm going to give you is what I told Jason minutes before he won the Games in 08....."Move fast, Breathe slow". Ok, I can't help it, one more thing.....HAVE FUN!!!

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WOD 02/23/12

Make up Day

Comments

[OG Jenn]

Wow, thanks!! That really puts things in perspective!

[zander]

I need to follow that advice of "Move fast, Breathe slow". I typically "Move fast, forget to breath, black out".

[Jess]

Nice post!

I thought I had read that there would be judged workouts at certain times but can't seem to find it in the blog. Could you please post? I know Thursday at 5:30 and then Saturday at what time????

[dal]

Thursday at 5:30pm and Saturday at 11am

[Daniel]

Thanks Austin for this very helpful post!