So the first workout of the 2016 CrossFit Open, aka 16.1 has been announced. The workout is a 20 min A.M.R.A.P and is listed below in the official video. Are you wandering how to do your best? Unsure of what strategy to take? Want to know how to avoid pitfalls that will loose you time? Dont worry, here is a video from Ireland’s No.1 ranked CrossFitter and Chapter 2 Fitness Coach, Jamie Headon with his tips on how to strategise for this workout and do the best you can.
“The hardest part for me was between that 12 – 16 minute mark”
“Stay relaxed in my shoulders and let my shoulders drop, and that’s going to let me breath”
You can find a full list of all the movement standards and scaled versions of 16.1 of the CrossFit Open here. Jamie took on 16.1 this morning and was happy with the results. Remember it’s important to enjoy yourself throughout the workouts. If you are taking part in the 2016 CrossFit Open then make sure you don’t go in blind. Check out Jamie’s 5 key tips on doing your best in the Open. Watch this space as Jamie will be giving us all his tips every Friday.
It is coming up to that time of the year again where athletes of all levels across the globe will be taking part in the 2016 CrossFit Open. I have put together 5 key tips to help you get the most out of the Open!
1. Know the movements that are likely to come up
Every year the same “Gymnastic” movements show up in the CrossFit Open that seem to catch everyone out. These include Pull ups, Toes to bar, Muscle ups and more recently Chest to bar pull ups and Hand stand push ups (HSPU). These movements usually catch people out as they are mostly performed under fatigue after a big set of Burpees, wall balls, etc. Find a number of reps that you can always do comfortably without requiring a long break to get back on the bar. This will help you strategize and chip away at a high skill workout without maxing out, taking long breaks, getting stuck or loosing your kipping swing leaving you unable to complete any more reps.
2. Look After your hands
5 weeks of workouts is a long time. The last thing you want is to tear your hands in week one and have a nasty cut for the remainder of the Open. Get tape (Rocktape is good) and make sure to get used to training with tape on your fingers. It seems basic but you will know all about it when half your hand is left on the bar.
3. Have a Strategy
Take some time to look at the workout. Pick out what you are good at and what might slow you down. Set a realistic target of how far you are going to get and how you are going to get there. Don’t fall into everyone else’s plan. I like to imagine myself doing the workout. This allows me see where the workout will get the toughest, where I have to dig deep to stay in the game. Becoming familiar and comfortable in an uncomfortable situation is the key to doing your very best.
4. If it’s not broken, don’t change it
If I Train at 8 am every day and eat porridge and a banana every morning before I workout, I am not going to suddenly go and do my Open workout in the evening, change my diet and fill myself with pre workout. This will only set you up for failure. At the end of the day the CrossFit Open is just another workout, so stick to what you are used to because that is where you are at your best.
5. Kick ass
Enjoy your self. We do this because it is fun. It is not meant to be stressful. Hit the workout with a training partner, push yourself to the limits and get the best score you can. Once that week is over, move on and look forward to the next week. Everyday, every challenge, every workout is a learning curve so don’t get stuck up on what went wrong. Celebrate what went well and move on. The more you enjoy it the better you will preform.
Keep an eye on our blog as I will be posting a video every Friday afternoon throughout the competition, where I will take you through the workouts and give you tips on how best to approach them. Below is our latest video on HSPU tips. Check it out!