2016!! New Year, new focus on your training.
With less than 55 days before the 2016 CrossFit Open, training will be biased to getting you guys ready to smash the 4 Open Workouts that Dave throws at us this year.
What is the CrossFit Open?
It is a global, online competition that is open to everyone in the world to "compete" in. We will be doing the workouts on a Saturday morning at the Box, and you submit your score on the line. The 4th workout will be done on a Friday night, followed by post WOD beers, much like last year.
The open signifies the start of the CrossFit competition season, where the worlds best then make their way to Regionals and then to California for the CrossFit Games.
The Open is a great chance to test your abilities and be part of the world CrossFit community.
Taking data from previous years, certain movements are certain to appear in the Open:
On top of those, its likely we'll see Deadlifts, Cleans and a Shoulder to overhead as these have appeared in 4 out of the past 5 years.
The Row was introduced 2 years ago and made an appearance again last year, and for the first time, the Hand Stand Push up was introduced in 2015.
It'll be unlikely that there will be an influx of new movements, I doubt for 2016 there'd be any new movement at all.
As well as knowing which movements are frequently used in the open, its easy to see how these movements are often used.
Couplets (2 movements in a WOD) and triplets (3 movements) being the most common. Burpees and thrusters anyone?
Along with this, past data also tells us that the majority of Open workouts are AMRAPS between 5-20 minutes long (most frequently 8-12 minutes).
2014 brought us the first "for time" workout, where you had to finish the WOD. Most of you are all but familiar with that WOD. It was the Thrusters and Burpee combo we used for the lifestyle challenge.
Every year there has been a repeat workout. i.e. a WOD previously seen in a previous Open appearing again.
This is a great way to track your progress over the years and to see how youve improved... or not.
My bet this year is that 15.4 will be seen again. Handstand push ups and Cleans.
How will this effect your training?
Well quiet simply, i'm going to use the above data and information and start shaping your training to ensure you improve in these areas.
Which is really a continuation of what I've been doing for the past 6 months anyway. Hence the skill days for double unders, muscle ups and handstands. And the continued strict gymnastic work.
Along with ensuring you have the skills available to do the movements, you also need to have an engine, since most Open workouts are conditioning based, mixed with gymnastic skills. It was only last year we saw a max effort lift for the Ground to Overhead.
The last 3 months of Lactic Threshold training should now have you in a very good position to handle the gassy side of workouts.
The change going forward will now be mix the gymnastic skill work with the gassy workouts. i.e. including more muscle ups, handstand push ups and chest to bar pull ups in to WODs (as always scaling is available), as well as still working on these separately to ensure you are perfecting your movement.
And lastly, expect to see a lot of repeat Open workouts shine their head in the programming. That way when/if they reappear during the Open, you'll know what to expect.
Strength Training - Tempo
A slight change to your strength training going forward will be the use of Tempo work and pause work.
I could write a huge article on Tempo work, but CrossFit Invictus already has one that explains it all and its benefits, so go read that: "What does 30X0 mean?"
Basically, what you need to know is that when you squat now, you will be doing it at a certain pace i.e. "22X0" would mean you take 2 seconds to lower yourself to the bottom of your squat, you spend 2 seconds in your squat, the X means you eXplode out of the squat and then you spend 0 seconds at the top, i.e. you go straight in to your next rep.
On top of this, we will be using more Pause work, you will see that this week and we used it last week. Pause work will allow you to get comfortable in the receiving positions of the oly lifts and also ensure you are hitting full range when going overhead or in the bottom of your squat.
We'll continue to see the use of supersets on your strength work, to allow you to continue to build volume with your strength work and basically get stronger in all areas.
Thats about that. Any questions, just give me a shout.