“They’re Back”    March 24 2011

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CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

The 2011 CrossFit Open Workout 1 – Strategy Breakdown

They’re baaaaack.  Like a sequence to a super scary horror movie, power snatches and double-unders return to Roots today for a second go around.  Come in and make it a good one.

And here’s something to chew on…

I watched many of your do the workout last Thursday.  For those of you who are proficient in double-unders and power snatches, I saw most of you drop the bar after round 1 in under 1:00.  Play that out to the ten minute mark and most of you turned in 4-5 rounds.  What does this tell me?  Your pacing is off.

Remember the movie Prefontaine?  There’s a clip when Pre and coach Bill Bowerman sit on the porch by a lake and Bowerman tells Pre he needs to go out slower in the first 400 of the mile.  Pre rejects the idea.  Bowerman then shows him how holding the reins a little tight in the first round will gain him 7-8 seconds at the end of the mile.  The same concept applies to this workout.

A 1:20 pace for this workout would play out like so…

1 – 1:20
2 – 2:40
3 – 4:00
4 – 5:20
5 – 6:40
6 – 8:00
7 – 9:20
with :40 seconds to play with for missed double-unders

I know what some of you are thinking…yea, but I’ll fall off that pace as I go through the workout.  Yes, but you’ll still get more than 4-5 rounds.  Even if you slow each round because you tire out, you will still open the door for six rounds.

1 – 1:15
2 – 2:25 (2:20)
3 – 3:50 (2:25)
4 – 5:20 (2:30)
5 – 6:55 (2:35)
6 – 8:35 (2:40)
With a minute and a half to work into the next round.

You’ve all done this workout once before.  Try it a different way.  Constantly Varied.

 

  • Anonymous

    NICE WORK Dizon! Almost six complete rounds!

  • http://profiles.google.com/blakelygraham Blakely Graham

    Dizon totally crushed it . . . but a huge shout out to Jessica. You rocked it today. I hope you join the Sectionals team and submit your rounds! You are inspiring!

  • Molly Molter

    Thanks for the strategy tips, Nicole! Good luck today Sectionals crew! Remember every rep counts!

  • Dizon

    Great strategy Nicole! Although I didnt follow it per say, I did something similar. I eased into the 1st round and got up to a good rhythm by round 2 or 3. The key for me this time was to make sure I didnt go full-bore at the start. …. Yep…. I’m pretty happy about the improvement (1 full rnd + 2).

    Get after it Shane!

  • Dizon

    thanks :-)

  • grandpamojo

    Nice improvement Dizon!