With a 3 minute clock:
As many rounds as possible of:
21 Sumo deadlift high pulls 75#(55#)
15 Shoulder to overhead 75#(55#)
9 Front rack lunges 75#(55#)
Rest 2 minutes between rounds
Post time to BTWB.
Low Lying Fruit of the 2016 CrossFit Games Open
I would like to take the time to say more than likely the bulk of the preparation for the 2016 CrossFit Games Open has been done. All of the work building the energy systems, and base strength are done months ahead of time. That doesn’t mean that you can’t get a little bit better before the CrossFit Games Open. I’m here to outline the top 5 things you can do in the coming days to get ready for the announcement of 16.1.
Nutrition – Making sure that you get adequate protein, carbohydrate and fats prior to attempting the Open workouts. This also doesn’t mean putting all your focus on the quantity of foods you are eating, but also the quality. Make sure you are following the CrossFit prescription of “Eat meatand vegetables, nuts and seeds, some fruit, little starch and no sugar.” How much will vary from person to person due to factors such as: age, weight, height and activity level.
Sleep – This is something that can be often overlooked by athletes. It’s recommended that we all look to get between 7-9 hours of sleep nightly. I know this could be asking a lot with spending 8-10 hours a day at work, 60-90 minutes at the gym, prepping your food and making sure you still get in your fun and family time, however performance significantly decreases with less than 7 hours of sleep a night and this will be hugely important during the CrossFit Open.
Hydration – While we all know it’s important to stay well hydrated, do we know why it’s especially important for athletes? Well here’s two quick reasons, being well hydrated helps battle fatigue and helps speed up joint and cartilage repair. How much water should we be drinking? Here’s a little equation to help you out:
Low end of range = Body weight (lbs) x 0.5 = (ounces of fluid/day)
High end of range = Body weight (lbs) x 1.0 = (ounces of fluid/day)
Mobility/Recovery Work – Spend an extra 15-20 minutes at night preparing your body for the next days work by picking out some great mobilizations and recovery techniques. Earlier this week we posted a blog from Robert MacDonald operator of Gym Jones in Salt Lake City with some tips and tricks, but if you’re too lazy to go back and check it out. Here are some ideas:
– Foam Roll
– Hot/Cold Contrast Showers
– Low Stress Recovery Rides/Walks/Rowing Sessions
Rest Days – Make sure you are properly scheduling your rest days. It’s best recommended that two days before an intense bout of exercise that you keep it relatively easy and short, while the day immediately before is a rest day. Try your best to attack these workouts full on and be at your best!