Categorized as: CrossFit Open

18.1 CrossFit Open Tips 2018

Jame Headon’s 18.1 CrossFit Open Tips

 

 

Key Tips

  1. Save forearms
  2. Overhand grip on the bar
  3. Tight kipping swing
  4. Don’t pull on the bar, relax, use your core, hang from the shoulder.
  5. Breathe!

 

Hang clean

  • Kb swing with Dumbell
  • Catch up power position to reduce range and save forearms
  • Explosive push press (use hips)
  • Row- start every round aggressive- 5-6 pumps of the legs to get the erg going then settle into your pace
  • Break the toes to bar early- No no Reps !!

 

You can find a full list of all all the different versions including scaled versions of 18.1 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open from last year. Best of luck!
 

Jamie Headon Road To Regionals 2017 – Episode 3

Tune in every week to watch Jamie Headon prepare for the 2017 Meridian Regionals. This year Jamie qualified 13th in Europe awarding him a place in the  Meridian regionals to compete against the best athletes in Europe and for a spot at the CrossFit Games.

This week’s episode delves a little deeper into Jamie’s mindset. CrossFit is a very unpredictable sport and one of the main challenges Jamie faces is being prepared for ‘absolutely anything and everything’. Whether it’s swimming, running, weightlifting or gymnastics Jamie has to be mentally ready to tackle these challenges or a combination of them all! With less than 4 weeks to go till the Meridian Regionals, check out the video below to see Jamie’s current physical and mental preparation.

 

Make sure to follow Jamie on Instagram to see all of his prep here (http://instagram.com/jamie_h77) and follow Chapter2fitness here https://www.instagram.com/chapter2fitness/. If you missed the first two episodes make sure to watch Episode one here and Episode two here!

 

17.5 CrossFit Open Tips

CrossFit Open 17.5 Tips

Jame Headon’s 17.5 CrossFit Open Tips

 

We are now at the final workout of the 2017 CrossFit Open. Lets kill the last workout and finish of with a bang. The final workout of the Open is 10 rounds for time of 9 Thursters and 25 DU.

We hope that 17.1 17.217.3 and 17.4 of the Open here went well and you are now ready for the final workout, 17.5! You can find a full list of all all the different versions including scaled versions of 17.5 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. We hope you guys have enjoyed our Open Blog series and that we helped contribute to all of your great scores.

Open Workout 17.5 Standards

 

17.4 CrossFit Open Tips

17.4 CrossFit Open Tips

Jame Headon’s 17.4 CrossFit Open Tips

 

 

We are now four workouts in and into the later stages of the Open. The fourth workout of the 2017 CrossFit Open is a repeat of 16.4 from Last year and is a 13 minute A.M.R.A.P (As many rounds/reps as possible) of 55 Deadlifts, 55 Wall-Ball Shots, 55 Calorie Row and 55 Handstand Push-Ups (HSPU) . You can find Jamie’s blog and video from last year here. Here is some notes from last years blog:

Deadlifts

  • Break them early. Try to stay at the bar, don’t be tempted step away
  • Try to breathe through your stomach, don’t take big breaths.
  • Do some box breathing or floor breathing in your warm-up

Wall-Ball Shots

After the deadlift your legs are going to feel tired and your black will be blown up so the main tips here are:

  • Stretch out your wrists before starting – roll them a little bit
  • Get straight into – Don’t loose time putting the ball down keep it up.

Calorie Row

  • Work hard from the start – get over the 900-1,000 mark
  • Aim to hold that pace the whole way through

Hand Stand Push-ups

By this stage you will be certainly feeling the burn but there’s a couple of things you can do to make the hand stand push-ups  a bit easier on yourself:

  • Get your measurements right. Put down tape on the mat/floor – use it as a guideline to ensure you don’t put hands too wide
  • Every time you push up, focus on pointing your toes down to the floor and heels up.
  • Use shoe tape on your heels – this will reduce friction and make your feet slide along the wall nicely

 

We hope that 17.1 17.2 and 17.3 of the Open went well and you are now ready for the third workout, 17.4! You can find a full list of all all the different versions including scaled versions of 17.4 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open.

 

 

Open Workout 17.4 Standards

 

17.3 CrossFit Open Tips

CrossFit Open 17.3

 

Jame Headon’s 17.3 CrossFit Open Tips

 

We are now well and truly into the 2017 CrossFit Open as we prepare to move past the halfway point. We hope that 17.1 and 17.2 of the Open went well and you are now ready for the third workout, 17.3! You can find a full list of all all the different versions including scaled versions of 17.3 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. You can also find his 17.1 CrossFit tips here and 17.2 here.

Jamie has included a tutorial on C2Bs in this video. Make sure you do small sets, don’t force reps and save your grip. This will really help your strategy to get the best results possible. Best of luck!

Open Workout 17.3 Standards

17.2 CrossFit Open Tips

17.2 Crossfit Open Tips

Jame Headon’s 17.2 CrossFit Open Tips

 

 

We hope 17.1 of the Open went well and you are now ready for 17.2, the second workout! You can find a full list of all all the different versions including scaled versions of 17.2 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s key tips on doing your best in the Open. You can also find his 17.1 CrossFit tips here. Best of luck!

 

16.5 CrossFit Open Tips

CrossFit Open Tips 16.5


Jamie Headon 16.5 CrossFit Open Tips and Strategies

The final workout of the 2016 CrossFit Open aka 16.5 has been announced and it’s a blast from the past. The workout is a repeat of 14.5 that most of us will have struggled through two years ago. The workout is 21-18-15-12-9-6-3 of Thrusters and Burpees. Just like the other workouts, it is crucial to go into 16.5 with a strategy, especially those who are looking to ramp up their scores and finish of the CrossFit Open with a bang. As always, before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie’s tips on how to take on 16,4, check them out here.

 

Warm up

In your warm up, make sure to mobilise as much as possible, primarily focussing on the Front Rack and Overhead position. You will be spending a lot of time in both of these positions as this workout requires a high volume of Thrusters. To do this I recommend:

  • Using Bands
  • Foam Rolling
  • Overhead Squats (Find a good locked out position and get comfortable sitting at the bottom)

 

16.5 CrossFit Open Tips

 

Thrusters

Thrusters are what will give you good time or break you on this workout.

 

  • Ensure you are Catching the Bar on your Shoulders – The main reason for the suggested mobilisation/warm up is to make sure that you do not struggle at all dropping the bar down and catching it on your shoulders with this exercise. Make sure you are not dropping it on your wrists

 

  • Breathing – Make sure you are not holding your breath and only breathing out at each press

 

  • It’s Ok to take a Breather – If you are taking a breather make sure to do it while in the Overhead position instead of the Front Rack position as it can restrict your breathing.

 

  • Don’t put the Bar Down – Try to put the bar down as little as possible and go unbroken if you can. If you know this isn’t possible and you are choosing to break up the workout, make sure to have a strategy for this based on what you know you can do.

 

  • Go Hard – This is where you will make your time on this workout

 

Have a strategy and stick to it. Think of something you can definitely do. Don’t just be making it up when your in there.

 

 Burpees

 

  • Try do Burpee Step Ups – This will reduce the amount of time you spend stepping up to the bar. See what they look like here.

 

  • Keep Moving – If you can, keep moving the entire time!

 

  • Get on the Bar – As soon as your finished your Burpees, pick up the bar and start repping.

 

Finally if you took part in 14.5 two years ago, LETS BEAT THAT TIME!

 

Check out the video below to see Jamie covering 16.5 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.5 of the CrossFit Open here. Also if you haven’t seen Jamie’s blog on tips you can apply to the whole Open, make sure you check it out now before you take on the final workout. These tips can also be applied to your day to day training. Check out Jamie’s 5 key tips on doing your best in the Open. Best of luck!

 

 

 

16.4 CrossFit Open Tips

16.4 Crossfit Open Tips


Jamie Headon 16.4 CrossFit Open Tips and Strategies

 

16.4 of the CrossFit Open 2016 has been announced! We are now four workouts in and into the later stages of the Open. The fourth workout of the 2016 CrossFit Open is a 13 minute A.M.R.A.P (As many rounds/reps as possible) of 55 Deadlifts, 55 Wall-Ball Shots, 55 Calorie Row and 55 Handstand Push-Ups (HSPU). Despite the workout being another A.M.R.A.P, 16.4 is a different beast and certainly requires a strategy. As always before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie Headon’s tips on how to take on 16.3 and what he found tough, check out our blog here.

 

 

16.4 CrossFit Open Tips

This a workout you that you only want to do once, it’s very taxing so you’ll want to get it right. The key here is to keep your focus and push yourself as hard as you can

Deadlifts

  • Break them early. Try to stay at the bar, don’t be tempted step away
  • Try to breathe through your stomach, don’t take big breaths.
  • Do some box breathing or floor breathing in your warm-up

Wall-Ball Shots

After the deadlift your legs are going to feel tired and your black will be blown up so the main tips here are:

  • Stretch out your wrists before starting – roll them a little bit
  • Get straight into – Don’t loose time putting the ball down keep it up.

Calorie Row

  • Work hard from the start – get over the 900-1,000 mark
  • Aim to hold that pace the whole way through

Hand Stand Push-ups

By this stage you will be certainly feeling the burn but there’s a couple of things you can do to make the hand stand push-ups  a bit easier on yourself:

  • Get your measurements right. Put down tape on the mat/floor – use it as a guideline to ensure you don’t put hands too wide
  • Every time you push up, focus on pointing your toes down to the floor and heels up.
  • Use shoe tape on your heels – this will reduce friction and make your feet slide along the wall nicely

If you want to find out more tips about hand stand pus-ups check out the video below for detailed instructions:

 

 

 

Check out the video below to see Jamie covering 16.4 and his description of how to do your best.

 

You can find a full list of all all the different versions including scaled versions of 16.3 of the CrossFit Open here. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open. Best of luck!

 

 

16.3 CrossFit Open Tips | CrossFit C2F

16.3 CrossFit Open Tips

 

16.3 of the 2016 CrossFit Open has been announced! After a gruelling first two workouts, the third workout of the 2016 CrossFit Open is a 7 minute A.M.R.A.P (As many rounds/reps as possible) of 10 Power Snatches and 3 Bar Muscle Ups. As always before you start make sure to check the movement standards which you can find at the bottom of the page. If you missed Jamie Headon’s tips on how to take on 16.2 and what he found tough, check out our blog here.

 

16.3 CrossFit Open Tips 2016

 

Jamie Headon 16.3 CrossFit Open Tips and Strategies

 

With this workout there is only two movements to worry about but multiple ways of approaching it. What I found blew up first was my forearms and my shoulders. To avoid blowing them out too quickly, here are a few tips and strategies on how to best perform these exercises and the workout itself;

 

Power Snatch

 

  • Go for a Muscle Snatch instead of a Power Snatch to save yourself some time. Check the video below to see an example of me doing this.
  • Try go unbroken if you can! If you can’t break it up into two 5’s
  • Again as with the first two workouts, think about your BREATHING.

 

“It goes without saying, you want to go hook grip the whole way through this”

 

Bar Muscle Ups

 

  • Lets get a big (controlled) Kip so you are not burning out your arms so much.
  • Once you have pressed out, make sure to work a slow negative to ensure that you fall into a good kip and maintain control. You will also see how I’m doing this in the video below
  • BREATHE

 

Check out the video below to see Jamie in action during 16.3 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.3 of the CrossFit Open here. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open.

 

16.2 CrossFit Open Tips

16.2 Crossfit open tips

 

16.2 of the 2016 CrossFit Open has been announced and it is certainly one you will need a strategy for. The workout is a 4 min A.M.R.A.P with a twist. If you haven’t had a chance to see the 16.2 workout yet, check out the video below with all the information and movement standards. Have you planned out how you are going to approach the workout yet? Have you set yourself a target? In order to well in this workout it is crucially important to strategise. Don’t worry, as Ireland’s No.1 ranked CrossFitter (who is currently sitting at No.1 in Ireland after 16.1) and Chapter 2 Fitness Coach, Jamie Headon has shared his tips on how to take on 16.2. If you missed his tips on how to take on 16.1 and what he found tough, check out our blog here.

 

Jamie Headon 16.2 Tips and Strategies.

 

1. Open hand Grip on the Toes to Bar

You want to stay relaxed through the forearms. This will stop you from tightly griping and pulling on the bar and should help with a tighter swing where you can concentrate on breathing.

 

2: Move from the start

This is a fast workout and your heart rate will shoot up very early on in the WOD. Unless you think you will finish the workout I would not be overly concerned with pacing. Move with purpose and get as much time in the bank as possible for the later rounds.

 

3: Break up the T2B:

Don’t force reps. Hit comfortable sets but keep moving. No need to max out to do an unbroken round. This will only leave you messing up your double under’s or needing to rest before you even start them.

 

“The main thing, hit it pretty damn hard!”

 

4. Stay by the bar

Don’t let bad habits creep in. Drop the bar but stay by it, a couple of breaths and go again. Walking backward and forwards only wastes time and does nothing for recovery.

 

5 No Belts

Unless the weight is very heavy for you, don’t belt up. It is hard enough to breathe without a belt tightly wrapped around your abdomen. The process of taking it on and off will only waste time and cause you to rest longer than necessary.

 

6. Go Hard!

This one is straight forward Go Hard Or Go Home.

 

Check out the video below to see Jamie in action during 16.2 and his description of how to do your best.

 

 

You can find a full list of all all the different versions including scaled versions of 16.2 of the CrossFit Open here. Jamie took on 16.2 this morning and was happy with the results. Also don’t forget that if your taking part in the 2016 CrossFit Open you can’t miss Jamie’s blog on tips you can apply to the whole Open. Check out Jamie’s 5 key tips on doing your best in the Open.

 

12