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“They’re Back”


“They’re Back”


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.


6 Responses

  1. 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!

  2. Molly Molter

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

  3. 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!