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  • Mid-Atlantic CrossFit Challenge Week 1

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    Brought to you by Games Athlete and Brute Coach George Sanchez

    Workout 19.1:

    For time:

    75 Wallballs 20/14

    100 Cal Row

    75 Wallballs

    Breakdown: Time, Length, Equipment needed:

    Time will vary here but for top athletes it’s safe to expect sub 10s.. maybe sub 9s!?

    You will need a medicine ball (20/14) and a concept2 rower. Additionally you’ll need to show the height of your wall-ball target so you will need a tape measure.

    Pacing advice:

    Athletes expecting to qualify in the elite division will need to prepare to go unbroken on BOTH sets of Wall Balls and row at a pace that will allow them to dig in and attack that second set. Pacing on the rower will really vary from person to person but you have to be willing to ride a dangerous line here as every second will matter in this ‘for time’ workout. Go too fast and you’ll be in a world of trouble when you get a third of the way through that final set of Wall Balls. Go too slow and you’ll likely wonder ‘what if’ after and consider a repeat on this one. You have to be willing to just hold on here. The second set of wall-balls will be the workout! Athletes that think 75 unbroken Wallballs is a bit of a reach, especially on the backside, need a work and rest plan to keep themselves on task and moving with a purpose to achieve their best possible time. Again, every second counts so we need to consider how big the sets are as well as exactly how long you will rest between sets. Get the legs and lungs nice and warm before attacking this one!

    Camera setup:

    Remember that videos are NOT required when submitting a score, but an Affiliate Owner can verify your scores. Elite Division however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individual.

    Prior to starting, film the measuring of the height of the wall-ball target and the weight of the ball so all loads and measurements can be seen clearly. Make sure the video shows a reading of Zero Calories at the start of the workout, and that 100 calories can be clearly seen when the athlete finishes the row. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

    Limiters/ sticking points:

    –pacing out rower to be able to truly dig in on the final set of 75 Wallballs

    -sticking to a work/rest plan if things go south

    Repeatability:

    Yes, although your quads may not love it.. this workout should not tax your CNS too much. Make sure you get a good flush on a bike and prioritize recovery immediately after

    Workout 19.2A & 2B

    0:00 – 10:00
    Find a Heavy Complex
    Snatch + 2 OHS

    Then

    “PREFONTAINE”

    10:00 – Finish

    For Time:

    40 Cal AB
    20 Bar Facing Burpees
    15 Squat Snatches (155/105)
    20 Bar Facing Burpees
    40 Cal AB

    Breakdown: Time, Length, Equipment needed:

    10:00 for A, then varied for part B

    Pacing advice:

    You’re going to want to hit the majority of your build up lifts for the complex before you actually start your clock. This will give you more time on the backside to rest before the intensity is turned up to 11 on part B. I would plan on hitting at least 80% of my snatch 1RM before even starting my clock and video then starting it to hit 1 maybe 2 more lifts. A great goal for your complex should be 90%+ of your 1RM Snatch. If you can snatch it, you should be able to hit those two OHS.. just be patient and focused once you stand that lift up. Go big and maximize your rest!

    Part B is going to be a workout where you’re going to have to dig real deep if you want a competitive time. Just like 19.1 this workout is for time and you will need to attack with a plan that maximizes your potential. Until you get about halfway through the snatches, you’re going to want to ride a pace that is about 85-90% effort. Prepare yourself mentally to move quickly into the next movement once you reach your final few reps of the movement you’re on. Transitions into the next movement are key as each movement will tax you a little bit differently so don’t waste any time getting into it. BIG THING… you can step up your burpees on this workout. So instead of jumping back and jumping up, you may step. This might mean you can attack a little harder on that bike and potentially recover in the burpees if you’re comfortable in that movement. A lot of time can be lost here so if you decide to do singles, it’s a drop, then hands are immediately reaching down to set up for the next rep. You have to be aggressive here. The backside of this workout is all about seeing what you have left and how much you’re willing to suffer to achieve your goal. Once you’ve completed your burpees it’s off to the races on the final set of 40 calories. Dig deep, don’t let up, and lean into that discomfort.

    Camera setup:

    Remember that videos are NOT required when submitting a score, but an Affiliate Owner can verify your scores. Elite Division however should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individual.

    Prior to starting, film the plates and barbell(s) to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

    Limiters/ sticking points:

    -warm-up and mental preparation for both parts

    -coming out too hot on part B

    -consistent work on 15 squat snatches

    Repeatability:

    It don’t believe this is one you would want to repeat. CNS fatigue and overall stress from this workout will linger for a couple days.  Prepare yourself properly for the big lift in the beginning and prepare to go dark on Part B. Full effort = full victory.

  • Strategies for Wodapalooza Online Qualifier 2018

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    admin

    WZA Online Qualifier Workout 1

    Brought to you by Games Athlete and Brute Coach George Sanchez

    For time:
    150 Double Unders
    60 Wall-balls
    30 C2B Pull-ups
    150 Double Unders
    12 minute time cap

    Workout breakdown: Time, Length, Equipment needed

    12 min time cap, jump rope or barbell (scaled), medicine ball (20/14#), 10/9ft wall target, pull-up bar

    Pacing advice:

    Pacing this workout, just like any other, will vary from person to person based off of limitations, but keeping breathing under control through your first set of double unders, through the wall-balls and into the c2b will keep you moving quickly and efficiently. If you are proficient at double-unders and can do 200+ UB you should plan to hit these UB on the front and back side of this workout. If your max set of DUs is less than 125, then we need to work in rep schemes that make sense and that you CHOOSE to break up instead of being surprised or frustrated when you trip. I like the idea of descending rep schemes and getting at least halfway through the work before I decide to break. This might look like 75/50/25 or maybe 60/50/40. Whatever you decide, you have to commit to continuing to work if an unexpected miss happens and to keep calm, cool, and collected anytime you have a rope in your hands.

    For the wall-balls, if you’ve been training with a heavier ball (30/20) then this should have you drooling. If you’ve got 100+, 20/14 unbroken wall-balls in the past then we’re looking UB here again. If not, we’re again looking at a number that can easily be broken into manageable sets as long as you commit to your rep scheme and keep that rest short (30/20/10 or 40/20 with 3 breaths during rest then hands on the ball and go).

    The volume on the C2B is really not that much, but if you haven’t been practicing these with a higher heart rate, then coming off of 60 wallballs will stir your confidence in completely attacking this part of the workout. One of the greatest parts about all of these movements is that quick breaks will not cost you as much as they would in a OH barbell movement or something like a ring muscle up. Athletes with 50+ UB C2B pull-ups should consider going UB if they are confident in their ability to go right into the final set of double unders. If not, we’re still looking for quick and manageable sets here with a high sense of urgency because we’re in the final couple minutes of this workout now. Try to fight the urge of biting off more than you can chew by doing a large set then resting too much to get the rest done. Again, I really like the idea of breaking your sets into descending reps or achieving that ‘halfway’ mark and cleaning up the rest. Gymnastics ability will shine or suffer here as we move into the final set of dubs.

    You made it.. get a BIG exhale, drop those shoulders and keep your hands low for the final set of double unders. If you’re going to take a chance in this workout then this is your place to do it, just try to remember what I said earlier. We need to work in rep schemes that make sense and that you CHOOSE to break up instead of being surprised or frustrated when you trip. If you trip, take a step forward, keep your head up and get right back to work. This isn’t the time to feel sorry for yourself for that 1-2 trips in the first round of double unders or that fourth set of c2b you ended up doing. Finish strong with your head held high.

    Camera setup:

    If you’re using a phone, set it to ‘do not disturb’ and make sure you have plenty of storage and battery before starting. I like to record my final warm-up steps just to make sure I’m capturing everything I need to. Here, we need to be able to clearly see a timer if not using a timer app, full depth of squat and WB line target, and I would use a profile of view for C2B so the person watching can clearly see your chest make contact.

    Limiters/ sticking points:

    1) Double under consistency and breathing mechanics through all movements.

    2) Chest to bar pull-ups and final set of double unders

    Repeatability:

    Yes. If executed first thing on Friday morning, this could easily be repeated over the weekend or on Monday before the deadline. If you’re doing multiple qualifiers at the same time, then no.. there’s too much volume.

    WZA Online Qualifier Workouts 2 & 3

    8 Minute Clock

    Workout 2 / 0-3 Minute

    Max Rep Clean & Jerk (165/115) Scaled (95/65)

    Transition / 3-5 Minute

    Workout 3 / 5-8 Minute

    1 Rep Max Clean & Jerk

    Tie Breaker: Workout 2 score is the tie-breaker for Workout 3 & Workout 3 score is the tie-breaker for Workout 2

    Workout breakdown: Time, Length, Equipment needed

    8min time cap. Barbell, plates, clips

    Pacing advice:

    Single modality workouts are a beauty because there is no place to hide. In this case, it’s just you and the barbell and an 8:00 clock for a lot of clean and jerks. This workout is very different from last years workout 1 as the loading and time domain is significantly shorter AND there’s some rest 🙂 The loading on the bar will affect your pace plan so you really have to know what your capable of and where this weight lies in relation to your 1RM. Three minutes is not a long time but it’s still long enough that you have to have a strategy in mind and prepare to do whatever it takes to stay close and get your hands back on your bar. If you’re thinking about going touch and go reps, then you will need to create a realistic rep scheme that works for you and have a plan if that falls off. Most will eventually go down to singles near the last minute of this and again you will need to make sure you’re not taking any extra steps away from your bar. Those with the capacity will be aiming to simply get after it for W2 and then end above 90% of their max in W3. If this weight is on the heavier side for you, then create a time goal for how many reps you will complete. This might look like 1 rep every :15 or 2 every :30.

    For W3,. A good rule of thumb here is to build to a heavy lift in your warm-up (80-90% of your 1RM) and plan to hit your first lift somewhere around 70%. By this point you’ve done so many clean and jerks that the movement doesn’t need to be ‘warmed up’. Rather, you need to get that first lift in as clean and crisp as possible to reinforce those positions you need to hit a true max clean and jerk. A power clean or squat clean may be used here, but I think your posterior may not be ready to pull a max power clean so keep that in mind when choosing how you will lift. Don’t wait until you have the bar at your knees to decide if you’re going to power or squat. Commit to that bar and execute. Your second lift should hopefully land you somewhere around 90%. Depending on time left, you will probably only have time for 3-4 lifts during this entire window so make sure that your bring that intensity to each lift and make them count!

    Camera setup:

    If you’re using a phone, set it to ‘do not disturb’ and make sure you have plenty of storage and battery before starting. Make sure you get a profile view of you and your bar so it is clear that you are getting that bar over your head completely in a locked out position. A timer needs to be visible or download one of the timer apps out there.  

    Limiters/ sticking points:

    1) Inefficiency in barbell cycling

    2) That last 1:30 of W2 will be a grind. Lean in and don’t stop working!

    Repeatability:

    Yes. If executed on Thursday or Friday, but only if you have complete rest and active recovery work between attempts. This isn’t one that should be repeated on back to back days.