Hey's, raise your hand if you're glad we did super heavy cleans on Wednesday! That's just the way CrossFit goes...let's take a look at 16.2.Open WOD 16.1 was just a grinder - plain and simple. Open WOD 16.2 is gonna be FUN!If you don't know what it is, make sure you check it out. It's way to complex for me to write out.As a person who has been doing CrossFit now for almost 6 years, I looked at 16.1 and said, "Whoa...this is just gonna be rough for 20 minutes." It was like there wasn't anything to look forward to - except the end.But when I look at 16.2 I think "This is sweet. I have two carrots hanging there for me every four minutes." Here is what I mean...There are two invariables in this WOD. You WILL do 25 Toes To Bar and 50 Double Unders every few minutes so just buckle down, have a strategy, and get through them.But each time you get back on the rig for those T2B, you'll have the variables of the next 4 minute time cap, and a heavier barbell waiting for you.Katie and Cara were smiling like this AFTER 16.1? That's cray...Where as 16.1 was almost monotonous, 16.2 is almost a different WOD every four minutes. That variance is what we all like about CrossFit and I think it is what should give you all significantly more confidence than last week.Of course, every WOD I've thought I would enjoy ends up annihilating me so I could be dead wrong.
Goals and Strategies
In the head to head competition, American Dan Bailey and his competitor, Some Icelandic Bro (Go America...but not in the Trump way) finished with close to 430 reps. So, if you're setting a goal for yourself then cut that in half.In my opinion, every athlete doing the WOD prescribed can absolutely get to 250 reps if you have a plan. That's completing 1 squat clean at 225 or 145. I think it can be done. Here is how each round breaks down to give you an idea of how long you have to reach the number of reps you want:4:00 - 90 reps25 T2B, 50 DU 15 Sq Cl 135/858:00 - 178 reps25 T2B, 50 DU, 15 Sq Cl 135/9525 T2B, 50 DU, 13 Sq Cl 185/11512:00 - 264 reps25 T2B, 50 DU, 15 Sq Cl 135/9525 T2B, 50 DU, 13 Sq Cl 185/11525 T2B, 50 DU, 11 Sq Cl 225/14516:00 - 348 Reps25 T2B, 50 DU, 15 Sq Cl 135/9525 T2B, 50 DU, 13 Sq Cl 185/11525 T2B, 50 DU, 11 Sq Cl 225/14525 T2B, 50 DU, 9 Sq Cl 275/17520:00 - 430 reps25 T2B, 50 DU, 15 Sq Cl 135/9525 T2B, 50 DU, 13 Sq Cl 185/11525 T2B, 50 DU, 11 Sq Cl 225/14525 T2B, 50 DU, 9 Sq Cl 275/17525 T2B, 50 DU, 7 Sq Cl 315/205My encouragement on the plan is to take scheduled breaks on the T2B and, if necessary, break the double unders into sets of 25. And UNDER NO CIRCUMSTANCES should you do any of the cleans touch and go. DO YOU UNDERSTAND ME?!The first round is doable in under 4 minutes even if you break the T2B into sets of 5 or 10 and then do 1 squat clean every 8-9 seconds. That means you don't have to fly out of the gate. Some of you guys will be able to push the pedal down and go faster in the beginning but it's not recommended for everyone. This is not an "engine" workout.Let's say my goal is 250 reps. I would plan on trying to finish the first round in 3:00 - 3:15 then head right into the second round. I'd aim to do the second round in about 4:15 then head right into the third round. Then, in order to hit my goal I would just need to do 25 T2B, 50 DU, and 1 Squat Clean in about 4:30. That's doable. Have a goal and have a plan guys! Talk to the coaches when you get there and we will help you. I cannot wait for Friday night with you guys! See you then.Chris
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Nutrition
Greek Salad Chicken Bowls (adapted via Healthy Steps Nutrition) Get ‘em to the Greek Nutrition facts per serving of mean (makes 2 servings): Calories —
