This little dude will out-pull up you any day!
Talking with a couple people late last night I realized something damn cool about this final workout: it literally defines what I love so much about CrossFit. It is not necessarily the most in-shape person who will score well on this one. Very fit people will also need to know themselves and how they function on these specific movements perfectly. It includes a portion of experience. My training partner is an absolute beast and will be going to Regionals along with me. But I fear he will struggle more with this workout than any of the others because he has never done Fran and has no clue what to expect from doing something like that. Fran is the go-to workout for CrossFit because of its simplicity coupled by its absolute degree of difficulty. Not only is it brutal for those who know how to do it, but it's always tough because you think it should be easy, and it's not. And then to top it off, this Open Workout is slightly harder than Fran, and throws that mind-f**k of added time into the mix. I am shocked that Jason Khalipa got nowhere near that third time addition, AND I have never seen Rich Froning look that beat up while exercising. This one is BRUTAL!
So with the fact that I have no clue how everyone reading this is, I will explain how I plan to approach this workout, and I'll touch on a couple different things you should be thinking about going into it. First off, for those athletes gunning for the 3rd time installment, figuring out timing of thrusters and pull ups probably won;t help you all that much. Pacing this on based off of time will work for such a small collection of people, and I'm sure those people know their times. If you try to pace out 90 perfect reps in 4 minutes you'll hit a wall no matter what and end up screwing yourself up through the 8 minutes. I honestly think the best way to go about this workout is getting your 90 reps (again, for people gunning for the 12 minutes workout) while performing just under your red-line. Then go about doing everything in your power to get another 90 resp in before the 8 minute mark hits. If you are gifted/lucky enough to make it into the 3rd round, it honestly doesn't matter at that point. Take a minute rest and just accumulate some reps. You'll be in such a small percentile of athletes, you'll be pretty set. My point is, any score above 180 is going to be an incredibly high score.
That is obviously pretty vague, but I think it's a good base of approach. Get your first 90 in without blacking out, then go for broke at a pace YOU can handle and hope to the dear Lord above that you get another 90 in before time expires.
I will be going about it like so: If my butterfly C2B's are working, I'll plan to hit two rounds unbroken. I'll then plan to hit the 3rd round of 15's with unbroken thrusters and then break the C2Bs up either 8/7 or 6/5/4. While I feel good with the C2Bs, I know that they take SO much out of you. It's worth breaking them up earlier with the knowledge that it's always better to do slightly larger chucks of them rather than going to singles and doubles when you get really crushed. After getting the initial 90, it'll be about putting the BB down before hitting a wall so that I can conserve enough energy to get my larger chunks of C2Bs. At that point, all that matters is getting to 180, so it'll be a conservative sprint from there on out. Knowing myself, I can always get 4-6 of each of these movements as long as I'm still standing, so I will plan on making sure I stay at a pace where I can do that. I will probably do 8/8 or 5/5/5 on the thrusters, and 6/5/4 or 5/5/5 on the C2Bs for as long as I can. When I hit a wall with that, I'll just get freaking reps however humanly possible until I am either done (read: dead), or I get the "joy" of getting to go for another 4 minutes. And again, for anyone lucky enough to get to that 3rd round, good work, just get a whatever you can. It's going to be a VERY small collection of people.
For those of you who hope to get into the second round. Get to it with just enough energy to spare, then just get reps in. You know your workout will be over no matter what at 8 minutes so view it as an 8 minute AMRAP. But don;t go too slow at the start. Hit that sub-red-line pace to make sure you get the initial 90, then accumulate reps until you're done.
For those of you who know you won't make it past 4. Sweet, this is a pretty "easy" workout for you. Get as many reps as you possibly can in 4 minutes. Go!
I recognize that this post is the least insightful of all my "notes" posts, but that is because the strategy here is going to be ever so slightly different for each and every person. Go to GymnasticsWOD and get your efficiency notes form Carl Paoli/ The get your mobility prep from MobilityWod and Kelly Starett. After that, break down your Fran, and then your ability to handle a slightly tougher Fran, and be honest and realistic. I know for me, getting 180 reps is possible, but will take some serious star-aligning for it to happen. So I need to set a pace (that i know how to do through experience CrossFitting, and having done Fran 5 times) to give myself the best opportunity to get 180 resp in 8 minutes. If I plan to have any energy after that, I didn't approach this workout correctly.
I recommend weightlifting shoes. They obviously help on the thrusters, and for me, they actually assist my butterfly kip because of the weight distribution to my feet.
Put something on your hands. Wear gloves, or those hand protector things, or tape, something. And shave down those callouses ASAP. If there was a workout out there that would rip your hands up, this is it. And I really have no interest in seeing all the pictures on Facebook with people showing off how "cool" and "bad ass" (read: stupid, and really freaking stupid) they are because they were stupid and ripped their hands.
Warm up by mobilizing your hips and shoulders, AND stabilizing your shoulders. This workout is the equivalent of throwing a 12 inning game with weighted baseballs with both hands (that would be a bad thing by the way, for all you non-baseball minds out there. The point is, this workout is going to destroy your shoulders. make sure they are mobile AND the muscles are active and prepared for hundreds of floppy, gross, dynamic, tendon-ripping reps.
Leave it all on the floor. This is the last workout of The Open! You've come this far, you may as well go all out. For people like me and my training partner, it;s all about gaining a few more extra spots up the leaderboard to assure our spot at Regioanls. For others, it's the a chance to see what you're made of on a diabolical workout. But remember, if you have no chance competing in Regionals, be sure to pay attention to your hands and shoulders throughout. There is no point hurting yourself, or causing a week or more of no training just to get a few more reps.
No matter what happens, we can all rejoice in the fact that the open is over after this!!
Never Stop, GET FIT.
Sorry if words are stuck together (liekthis), for some reason when I save to a live post that us just happening)After waking up in just about as much pain and soreness as I have ever been, I took the drive down the Peninsula to visit CrossFit MountainView. This affiliate is a very new addition to the Bay Area and is run by a real cool coach Alex Rollin. It is actually the second gym owned by Jason Khalipa, who I visited a few days before at his base gym CrossFit Santa Clara. Basically, click on the Mountain View website and you end up at the Santa Clara one. But head to one or the other and you will see two totally different boxes. Mountain View looks a little bare bones but you could tellthe second you walk in there that what it lacks in equipment, it makes up for 100% in coaching, programming and hard working athletes. Located just a turn or two off the 101, it’s the last warehouse in a string of them. Head to the back and you see the pull up bar across the large roll-up doorway. Walk in and you are met with a pretty barren gym floor, a great pull up rig with rings and such along the back wall, bumpers, KB’s, bars, racks, GHD’s and rowers along the right side wall and a few plyo boxes scattered bout. And that’s about it. I came in for the noon class and was just going to hang out and watch them and then get a workout in with Alex afterward. The intensity thatthe class had got the blood pumping instantly in me and I was stating to lose the doubts I had had earlier in being able to actually workout.Alex ran the decently sized group through some Oly lifting progressions and they all got themselves set up for their workout. This place seemed to take their fitness very seriously. But what stood out to me was the fact that everyone approached the workout at the highest level of intensity they could handle. What I mean by this is that each athlete clearly had the understanding that no matter what weights and modifications they might need to utilize, they would still go at 100%. This led to a hugely intense and fun class to watch. Some went for the ring dips, pullups, squats and run unbroken, others just prescribed weight, and others used modified exercises. It was clear that from the top down here, people knew what was going on and things ran smoothly and efficiently. More mental notes were taken on my part for my space!After the class got after it, and after we all hung for a bit chatting and talking fitness, Alex, his friend “handsome” Dan and myself slowly got prepped for out little workout. Dan was a little hung over, I was feeling like I had been hit by a truck, then backed over by an even bigger truck, and I’m sure our enthusiasm for a workout was bringing Alex down a little. But, we put our heads together for a little burner and wrote it out.3 rounds for time of:50 air squats40 total walking lunges w/ 45#30 KB swings 1.5 pood20 toes to bar10 meters burpee broad jumpsThis seemed like an alright workout on the white board, but right around the middle of the second round things just came crashing down on all three of us it seemed. Yeah, this one crushed me like crazy. The squats were fine enough all the way though, the lunges…good lord did they burn, and for me, my back just tightened up like crazy on them. By the third round I could only get 5-8 steps before standing for a little rest. The KB swings were fine until the back tightened, and on the final set I couldn’t even get 10 unbroken. The toes to bar is where I actually made up my time. I chose to use a staggered grip and this helped me to be able t get at least 5 reps per effort. The first round I got unbroken. In the end I rolled in with a time of 18:09, a little less than a minute behind Alex, and I was ready to just curl up in a ball and go to sleep.We all hung for a bit and chatted and I really enjoyed that. Alex is a cool, down to earth guy. And with his background in baseball, we had all kinds of stories to share with each other (for those ofyou who don’t know, I did play a few years of independent Minor League ball). I would easily put Alex’s spot in that “classic” category, and even more bare bones than the ones I have already put in there. Yet another perfectexample of good coaching and programming leading to a well-attended gym,despite the lack of equipment and fanciness. I know for a fact I’ll be hanging out with Alex in the very near future. If I were to surround myself with people I have met in California so far with the energy that motivates me perfectly, Alex would be in that group with no hesitation. I think there is nowhere but UP for him and his gym. And with the help and guidanceof Jason Khalipa right there with him along the way, it is pretty much guaranteed that his spot will grow fast.
CrossFit Mountain View1280 La Avenida Drive, Mountain View, CA firstname.lastname@example.orgBack on my own programming now and feeling pretty weak. I am excited to feel the gains though with the programming I am designing. I’ll post up in a few days what the program is all about. Two more posts coming shortly!Never Stop, GET FIT.Josh Courage
The excitement for this one started well before I actually showed up. I have briefly been in CrossFit Santa Clara a few months back when my girl Lindsey went to her level 1 certification there, and it was an awesome place! So I was very excited to get back there and sweat a little with the crew. I ended up getting there for a late night open gym time, but showed up a little early to catch the tail end of a class so I could see what the fun was all about. Right off the bat you could tell things were serious here. The gym is separated into two parts, with a stairway taking up the center console allowing a good path on either side to get to the second half of the gym. The front half has some wonderfully fabricated squat racks fixed to the wall, and a sweet double-shelved plate rack along the right side. The left side has a few benches and a ton of bars as well. Straight ahead you’ll see a massive white board hiding behind a string of rowers. Walk through to the back and your eyes instantly turn to the massive graffiti logo across the back wall. Above that you see the complex pull up rig, and there are a bunch of additional pieces of equipment along the walls. Overall the space is sneaky big, and to add to it there’s a huge outdoor space out the side door, and a great upstairs. When you get up to the top floor you’re met with a huge open space with a desk along the wall, a big TV with a couch and a few arcade games. Yep, arcade games, sweet. There’s another little workout space behind all that, then, move to the other side of the upstairs and there’s a whole separate room where a massive jiu-jitsu class was going on. My respect for this place raised a few notches with the knowledge that they house jiu-jitsu classes. If you have read back through my old blog at all, you’ll see I was crazy into that for about a year, and I miss it so much now! As class winded down I was able to chat a few people up and I felt very comfortable with the style of people I was meeting there. It’s pretty clear they have an incredibly diverse demographic there, but the overriding feel is pretty competitive. People seemed to be moving at a pace and level that would make you assume everyone there was a serious, competitive CrossFitter, and for me, well, I like that! After people shuffled out (and a large handful of athletes just stuck around, awesome!) I was able to meet the creator of this gym. For any of you who know anything about CrossFit, you’ll know the name Jason Khalipa. He’s the winner of the 2008 CrossFit Games and a regular staple around the mainsite videos and such. It was clear the second I began to talk with people that he is a pretty highly liked dude around there. And yeah, he is a pretty damn cool guy. I personally had to wait a few hours after my visit to fully appreciate him as he absolutely destroyed me on our workout. The last time I have beat like that was back when I thought I could hang on a bike ride with a group of professional riders. Basically, the second we took off I was lost behind them trying to figure out what happened! I’ll get into our workout in a second, so, yeah… Clearly, and I have seen this countless times, the feel of the gym comes from the top. If a head coach hangs out in jeans and flip flops while he/she trains, the feel of the gym is most likely going to be pretty chill and super laid back. If the coach stand there without a smile and drill you like crazy, the place probably won’t feel all that fun. When a coach has the proof of upper level athleticism, yet still is completely approachable, goofy, and incredibly helpful, you’ll get a gym like CrossFit Santa Clara. I have seen a collection of places similar to this through the 30+ affiliates I’ve visited, and it’s a beautifully unique aspect that really stands out. Jason clearly knows what he’s doing, not just because he’s a good coach and knows how to get people motivated, but because everyone knows that what he asks of you, he can do it, and most likely do it a lot better. I have been around a large amount of people who have established a sort of celebrity in their specific fields (it’s the baseball background), and inevitably you end up finding a lot of these people responding to that by being a bit arrogant and so on. Jason does NOT have that one bit, and it adds an enormously welcoming feeling to his gym. So, on to the workout. We started off by working the snatch. It being open gym we had people doing cleans, snatches, squats and deadlifts; just working on what they needed working on. I chose to work my weakest link with the barbell, and Khalipa concurred that that was his as well. We stayed pretty light (I worked a few reps at 155# to perfect the form) and I have literally never felt as good as I did. I felt fast and solid, two words I can honestly say I have never felt with the snatch. Sweet. Then came the metcon: 5 rounds of: 200 meter run 5 man makers 35# DB (push up, row, push p other arm row, push up jump forward squat clean and thruster. That’s one rep…) 10 front squats 135# I hung not too far behind Jason for the first couple rounds, but it was round 3 he just took off. Or, I just crashed. Going into the last round I had broken up my front squats into 3 sets and I was feeling about as close to dead as I could. I heard him drop his bar just a bit before I entered back into the gym and all I could do at that point was finish. Those last reps were torture and I finished in 14:28 (assuming about 2 minutes behind Jason). That was everything I had for that workout. It made me realize the benefits of heavy strength training. Think about it, if 135# is an easy front squat, then a workout like this would be much easier. Same concept for Fran. If you have decent conditioning, but 95# is a slightly tough weight for you, you are going to have a much harder time than if that weight feels like a toothpick. Jason is strong (a 240# strict press if I remember correctly), and that helps him a ton on those weighted metcons. Another weakness revealed on my road to the Games! Either way, I had an awesome time during my visit with Jason and CrossFit Santa Clara. I intend to get back there a handful of times over the coming months to get to workout with a harder core group of people. It will do nothing but push me and make me stronger. I felt at home there, honestly, and I am excited with the idea of returning and getting after it with Jason and the rest of the guys!
CrossFit Santa Clara 1731 N. 1st St., San Jose, CA 95112 408-691-0430 email@example.com So many visits and workouts for the rest of the week! Let’s see if I can get though it all without breaking! Never Stop, GET FIT. Josh Courage