Like a dumb-ass, I changed my strategy last-minute Sunday morning and paid the price. I tried too hard to spread out the C2Bs, catching rest too early and it cost me too much time, thus missing the 14s pretty soundly.
No biggie, I thought. I’ll just go back and give it another go with my strategy on Monday morning … yeah, too bad I burned the crap out of my palm while grabbing a hot coffee maker (I do stove-top espresso) that I thought was cooled. It wasn’t and this was the result:
That didn’t go so well. Had some weird reaction to my hand pain this morning and just flat out stopped after my first round of 12 OHSs. Nothing felt right and, in the end, it’s just a workout. Sigh. Still blows though.
OHS 95 lb./65 lb. & C2B “Ladder”
After today’s non-attempt, I did a little extra work to test my body/hand:
12 Wall Balls 20 lb./14 lb.
9 Push Ups
14.2 sucks/will suck and is really hard
Been running through 14.2 since last night … including a test round this morning as well as judging one of our athletes who cannot make it Sunday.
Here are a few early thoughts on tackling this beast (and there is no question that it is a beast):
Two Movements. Two Workouts. Two Limiters
I’ve been somewhat surprised to see 2 limiters, as I think of them, come out in 14.1 and 14.2
The DUs from 14.1 would be one and the C2Bs in 14.2 the other. Basically, if you don’t have C2Bs, this one isn’t going past 10 reps. Same thing last week with those (damn) DUs.
What I Saw & Felt Today
1. It’s heavy. I can’t speak for the ladies but for most of us guys, a lot of OHS reps at 95 lb. is going to be hard. It won’t come right away but it will get you sooner than you think.
2. It’s more aerobic than it looks … I was a little surprised.
3. Ripping (hands) will/may be an issue should one get to and/or past the round of 14.
4. Rest in the right places - If you can comfortably rest at the top of the OHS, great do it. If not, drop the damn bar and take a managed rest. Same for C2Bs. If you know you can hang at the bottom, rest and then get more reps, awesome. Otherwise, come off the bar.
I am not convinced pacing will be an issue for 80-90% of us. I already saw one good athlete get caught on the C2Bs and not get past the first 3 minutes.
So, my plan is as follows:
1. Go hard and fast in the first two segments (minutes 0-3 and minutes 3-6) to try for some rest at the end of the rounds.
2. Assuming I can get into the 14s (minutes 6-9), my hope is to use nearly the full 3 minutes, breaking up work as I go as needed and going as far as I can from there.
I know I’m not going past the 16s and, really, I’ll be thrilled to get into that segment (that’s my goal … somewhere past the 14s).
C2B practice: For the love of all that’s good, practice your C2Bs! Our athlete this morning missed 7 reps of C2Bs because she JUST missed touching the chest. No touch, no rep. Be sure to give it that extra hip pop/pull and get the rep!
OHS practice: The stronger and more solid you are in your core/upper torso, the better off you will be. The better your shoulder position, the better you will do with the OHSs.
As such, please, please, please make sure your armpits are rotated so they face the wall in front of you and are not pointed down towards the ground. I cannot stress how crucial this part of the OHS technique is … in my opinion, this is one of the main differences between a lot of reps and a few reps.
When your armpits are rotated properly, you are skeletally strong while performing an OHS. When they are rotated down toward the ground, you are relying on your far weaker shoulder muscles (scapulae, supraspinatus, deltoids, and traps). Bone is stronger than muscle. Be skeletally strong when you OHS … use good form!
Finally, eyes forward … no looking down at the ground on the OHS, I don’t care how cute Camille looked doing it. You’re not Camille. I’m not Camille. Us mortals can’t get away with that shit.
I see the primary areas requiring extensive mobilization as:
1. Hip flexors
4. Grip (see my video from the other day for a good grip stretch).
Best of luck to all … go get ‘em!
That’s right … two more MUs today (actually got 2 of 3 attempts and my ‘miss’ was when I got cocky and tried to string two together). And these MUs were actually good (decent form, strong and solid shoulders) … woo hoo!
5x 6 @ 60% - 155 lb.
5x 6 @ 55% - 80 lb.
Took a break between lifting and the MetCon to coach the 8:15 class and, when they were warming up, worked on MUs.
American KB Swings 1.5 pood/1 pood
Knees to Elbows
Plyo Push Ups
Holy crap this was a horrible building of work on the shoulders/arms. And, in case you looked at this and wondered, why yes, 60 Plyo Push Ups does suck ass!
Good Stretches for Carpal Tunnel
Saw a post earlier today mentioning carpal tunnel and wanted to post a few stretches that I make our athletes do a couple times a week.
All credit (and, thus, blame) goes to my Mom, who’s been a legal secretary for 4+ decades, and taught me these when I was young. See, Mom? I do listen sometimes.
Felt far less fatigued and tight this morning, which was great. Got back to my standard work after an active rest day yesterday.
Keeping all my lifts lighter during the open (in the 55-65% range) but working at higher reps. Been good so far.
High Hang Clean -> Hang Clean -> Floor
55% - 118 lb.
5x 6 @ 55% - 85 lb.
7 Pull Ups
6 Box Jumps 24”/20”
5 Clapping Push Ups
18 Double Unders
Muscle Up work
Wishing you all an awesome day!
Had a nice, somewhat leisurely “workout” at the gym this morning. Moved around a lot. Squatted a bit, moved languidly through a MetCon and then headed home.
Perfect day after 14.1 for me. Nothing really hurt from 14.1 but I was/am fatigued a bit, so this was a great way to get on track for the week.
5x 6 @ 55% - 165 lb.
18 Minute AMRAD (as many rounds as desired)
4 Knee Jumps
6 Thrusters 65 lb./45 lb.
8 Sit Ups
10 Push Ups
Result: 5 easy rounds
Jackie and I during the final seconds of 14.1. Yay?
2014 CrossFit Open
10 Minute AMRAP
30 Double Unders
15 Power Snatches 75 lb./55 lb.
Result: 224 reps
I was really hoping to get between 6-7 rounds (that is to say, be somewhere in the 6th round). I thought that was a realistic goal.
I was just off! I had troubles with the double unders in Round 5 and it cost me enough time (10-15 seconds) that would have put me solidly in the 6th round.
Other than that last round, my DUs - with help from my awesome, new Again Faster rope - were really good. Got all 30 in rounds 1 and 4 and only had one miss each in rounds 2 and 3. But round 5 … oh how I hate you round 5 and your 3 or 4 misses (I can’t quite recall but know I had at least 3).
Other than that, I was pleased overall with my performance because I have a little ‘history’ with this WOD.
When I did this in 2011, not only was it my first ever competitive workout, but I also was (unbeknownst to me at the time) suffering from what they used to call a Grade 2 Concussion.
I had slipped on the sidewalk one night about a week before 11.1 but thought I was fine. I wasn’t. Essentially, I ignored the fact that I was having trouble with headaches during my limited work outs between the incident and 11.1.
During the second round, I apparently turned “purple, then white” and had to stop. I nearly passed out, nearly threw up and took a long time to recover/return to normal. Hands down the worst I’ve ever felt related to workouts and such.
Needless to say, today’s experience and result was much better than 3 years ago!
Spent the morning with Alan, judging his go at 14.1. Our box is doing it Sunday but Alan will be out late Saturday night and we agreed it was better for him to go today when he’s not, um, slightly hung.
Alan did a very good job (268 reps), making only two mistakes that cost him the completed 6th round.
I warmed up with my new awesome Again Faster rope (for once, I pre-purchased the double unders with my new rope … set for 14.1!) and practiced my snatch before tackling one round of 14.1.
It’s a very interesting WOD (as it was in 2011). You’ve got either two limiters: aerobic conditioning or double unders or some combination of the two.
Here’s what we learned from this morning’s practice and attempt (at least as it applies to me):
I have double unders enough (I do 30 in about 30-40 seconds due to a miss or two along the way) to the point that they will not limit my workout. But, the snatches … oh, the snatches.
They aren’t heavy but coming off the DUs, you’ll be surprised how they feel as you start.
Feet wider than usual (to not have to move them in and out with each rep), hands wide(r), USE YOUR HIPS, do not muscle snatch, if you have them, for long (maybe 1-2 rounds), oh and USE YOUR HIPS.
Why hands wide(r)?
With my hands too close, I bounce the bar off my quads and not my hips. This results in my moving forward to catch the bar and, more often than not, I “pull” versus using my hips to generate power and then getting under it with locked out arms.
Looking forward to Sunday. Hoping for somewhere in the 6-7 round range. We’ll see!
Good luck to all participating and if you’re not participating for shame :)!
I love you. You’re such an awesomely interesting lift while also being incredibly effective in helping develop strength and power.
Also, you fucking suck balls and I hate you. So very much.
Ugh, trying to do heavy snatches with two balky shoulders just sucks … but, I did get a new, albeit still light, PR.
145 lb. PR +3 lb.
20 Front Squats @ 70% (175 lb.)