The CrossFit Open is actually here. I did it and judged it last night, and have been reading up other people's recommendations. Links to articles about how to do 15.1 from people who know more than me are at the end.
I got 133 reps for 15.1, and got 65kg then 76kg clean and jerk, then cleaned but failed to jerk 80kg. My toes-to-bar are a bit lacking, but I'm delighted with the 80kg clean personal best. I think I'll have another go at it Monday night, I'll update this after that.
I got 133 reps for 15.1, and got 65kg then 76kg clean and jerk, then cleaned but failed to jerk 80kg. My toes-to-bar are a bit lacking, but I'm delighted with the 80kg clean personal best. I think I'll have another go at it Monday night, I'll update this after that.
Image pinched from The CrossFit Games Facebook page
1. Have a plan.
Choose a number of rounds to go for for 15.1 and figure out what pace you will need to do to get that. For example, if you are aiming for 5 rounds, you will have 1:48 per round.
Know your 1 rep max clean and jerk so you can have a clue about how what to attempt in this situation. Choose a weight you know you can do under fatigue for your first lift and lay out the plates for this and your other lifts ready. Decide before the workout starts how much rest you will take before your first attempt, and how many attempts you will do. Around three attempts if you have lifted heavy under competitive situations like this, maybe more if you have no idea how you might preform.
2. Warm up.
If you have a general warm up routine that you are familiar with, go with that. Around 10 mins aerobic movement and dynamic stretches, and warm up and flex those forearms. Work up to 80-90% of your first attempt clean and jerk. Do a few short, paced sets of toes to bar, deadlifts and snatches, concentrating on good form. Rest 5-10 mins before starting.
3. Think sharp.
Get enough sleep and good food beforehand. If you're nervous, feel the nervous energy and it's effect on your body, and focus that into excitement. Imagine yourself doing the workout well and smoothly. While you're resting in the minutes before, visualise and feel doing each movement with perfect form.
If you get to the middle of it and feel that things aren't going well, banish any negative thought. Remind yourself that it's supposed to be hard. Know that your buddies alongside you are feeling the same pain. Stay focused on your plan and your good form.
4. 15.1
If your wheelhouse is metcons, go hell for leather, but break up the TTB earlier than you feel like so that you don't blow out your grip. If you're a lifter, settle into a good, steady pace on the toes-to-bar and the lighter lifting and set yourself up for success on the 1 RM clean and jerk by finishing the first part without being spent.
You have a built in rest with each transition, use those seconds to breathe and refocus. Do the deadlifts and snatches unbroken if you can. Shift your grip around on the deadlift if your forearms are burning.
5. 15.1A
You have the time you will rest already planned. Get your weights ready and watch the clock. Again, imagine doing the lift, reminding yourself of the cues you'll need, such as 'keep the bar close' 'fast elbows' 'squeeze the bar'.
If you're the extrovert type and your box mates are cheering you on, consciously feed off their energy. If you do better without a crowd, face away from them and focus on your own body.
You will have planned the weights for your first lift so that you won't fail. Do the lift, be happy that you have a score on the board, then get your next weight ready and take your prescribed rest. If you fail a lift, don't rush another attempt. Just do the same weight again at the time you would take the next lift.
6. Recover
Wow you did it! It was hard right? Good. That's the point. Stretch, eat, cheer on your mates who are doing it and celebrate what you did well. There will be something you've learned you need to work on, so make a specific plan for how to improve rather that beating yourself up about it. Do it again if you really want to, if you have enough time to recover from the first one. Make sure you get your score in, then get on with your life in between all the leaderboarding that you'll do over the next five weeks!
Choose a number of rounds to go for for 15.1 and figure out what pace you will need to do to get that. For example, if you are aiming for 5 rounds, you will have 1:48 per round.
Know your 1 rep max clean and jerk so you can have a clue about how what to attempt in this situation. Choose a weight you know you can do under fatigue for your first lift and lay out the plates for this and your other lifts ready. Decide before the workout starts how much rest you will take before your first attempt, and how many attempts you will do. Around three attempts if you have lifted heavy under competitive situations like this, maybe more if you have no idea how you might preform.
2. Warm up.
If you have a general warm up routine that you are familiar with, go with that. Around 10 mins aerobic movement and dynamic stretches, and warm up and flex those forearms. Work up to 80-90% of your first attempt clean and jerk. Do a few short, paced sets of toes to bar, deadlifts and snatches, concentrating on good form. Rest 5-10 mins before starting.
3. Think sharp.
Get enough sleep and good food beforehand. If you're nervous, feel the nervous energy and it's effect on your body, and focus that into excitement. Imagine yourself doing the workout well and smoothly. While you're resting in the minutes before, visualise and feel doing each movement with perfect form.
If you get to the middle of it and feel that things aren't going well, banish any negative thought. Remind yourself that it's supposed to be hard. Know that your buddies alongside you are feeling the same pain. Stay focused on your plan and your good form.
4. 15.1
If your wheelhouse is metcons, go hell for leather, but break up the TTB earlier than you feel like so that you don't blow out your grip. If you're a lifter, settle into a good, steady pace on the toes-to-bar and the lighter lifting and set yourself up for success on the 1 RM clean and jerk by finishing the first part without being spent.
You have a built in rest with each transition, use those seconds to breathe and refocus. Do the deadlifts and snatches unbroken if you can. Shift your grip around on the deadlift if your forearms are burning.
5. 15.1A
You have the time you will rest already planned. Get your weights ready and watch the clock. Again, imagine doing the lift, reminding yourself of the cues you'll need, such as 'keep the bar close' 'fast elbows' 'squeeze the bar'.
If you're the extrovert type and your box mates are cheering you on, consciously feed off their energy. If you do better without a crowd, face away from them and focus on your own body.
You will have planned the weights for your first lift so that you won't fail. Do the lift, be happy that you have a score on the board, then get your next weight ready and take your prescribed rest. If you fail a lift, don't rush another attempt. Just do the same weight again at the time you would take the next lift.
6. Recover
Wow you did it! It was hard right? Good. That's the point. Stretch, eat, cheer on your mates who are doing it and celebrate what you did well. There will be something you've learned you need to work on, so make a specific plan for how to improve rather that beating yourself up about it. Do it again if you really want to, if you have enough time to recover from the first one. Make sure you get your score in, then get on with your life in between all the leaderboarding that you'll do over the next five weeks!
Rich Froning and Matt Fraser go head to head at yesterday's live Open announcement. Image from The CrossFit Games' Facebook page.
To read the advice of people who know more than me:
The movement standards from The CrossFit Games
Lots of writers From the Tabata Times
Amanda Allen writing for the Rx Review
Talayna Fortunato writing for WoD Superstore
And you can ask for tips from your coaches, your mates and your favourite search engine.
Have fun!
The movement standards from The CrossFit Games
Lots of writers From the Tabata Times
Amanda Allen writing for the Rx Review
Talayna Fortunato writing for WoD Superstore
And you can ask for tips from your coaches, your mates and your favourite search engine.
Have fun!
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