Recommendations

24
Feb

Recommendations

If you’re competing in the Games, here are some recommendations for the week leading up to each Friday night.

-First of all, you’re not going to get stronger or faster the week before a competition. Everything you’ve done for the last year/few months will determine the outcome. So going heavy and hard the day before the first Open WOD is pointless. Now, you CAN get better at movements that require coordination and skill (doubles, MU) in a very short amount of time.

-If your membership allows, WOD on Saturday and Sunday. Half intensity WOD on Monday. Rest Tuesday. Half WOD or active recovery on Wednesday. Rest Thursday. HIT IT FRIDAY!! If not, please make sure you rest at least the day before.

-On Game day, don’t make drastic changes. Eat what you normally eat. Wear what you normally wear. Warm-up the same. Don’t try a new technique your friend told you about.

-Pee/poo 20-30 min before your heat. Not during.

-Put a lot of priority on sleep and hydration for the next few weeks.

-Don’t freak out. Tell yourself you are excited (not scared). It’s just another workout.

-Last thing – have fun!!

If you’re working out on Friday nights, you should just register for the Games. You’re going to be there anyway, so what’s the harm?

EMOTM for 10 min
3 Front Squats
1 Split Jerk
*70% of best jerk

50 Thrusters for time (100/65#)
*5 burpees at the start of every minute
*12 min cap

BJ signed up for the Games...and so should YOU!

BJ signed up for the Games…and so should YOU!

101 Responses

  1. Valerie Arseneau

    EMOTM for 10 min
    3 Front Squats @ 70#
    1 Split Jerk
    was supposed to use 75# but shoulders were angry and there were thrusters after… hehe

    50 Thrusters for time @ 55#
    *5 burpees at the start of every minute
    *12 min cap
    5:45

    Fran cough kind of WOD

    Great class Kevin!

  2. Adam P

    EMOTM for 10 min
    3 Front Squats @ 65#
    1 Split Jerk

    50 Thrusters for time @ 65/55#
    *5 burpees at the start of every minute (scaled to 4)
    *12 min cap
    9:50
    Did the first 21 with 65, and the last 29 with 55#

    Great workout! I’ll be feeling this one for a while 🙂

  3. Kelly B

    Moiblity
    WU x 2
    Group WU

    EMOTM 10 min
    3 Front Squats
    1 -Split Jerk @70#

    WOD 12 min cap

    50 Thrusters for time @ 55# then switched to 40# at 31 reps
    5 burpees at the start of every minute
    Time: 6:48

    Thanks for all your help Kevin. Good job everyone!
    Brutal

  4. Shawn Johnson

    WUx1
    Handstand walk race to the end of the gym with Kevin. 1st length was 20ft (4ft PR). I won by 1 sec 😛

    EMOTM for 10 min
    3 Front Squats @ 120#
    1 Split Jerk

    50 Thrusters for time @ 100#
    *5 burpees at the start of every minute
    *12 min cap

    time = 8:45
    13-7-5-5-5-5-4-3-3 (felt like getting a bucket for this one about half way through.)

  5. Heather Colleen

    Mobility (ish)
    Wu x1 (ish) <– getting closer to TTR…but still so far, far away. 🙁

    Strength
    EMOTM for 10 min
    3 Front Squats @ 70#
    1 Split Jerk

    WOD
    50 Thrusters for time @ 50#
    3 burpees at the start of every minute

    Time = 6:36…or 6:39? I forgot to write it down.

    This WOD really wore me down mentally. Heaviest thrusters I've done in a WOD, and I felt for the middle 20 that it was just never going to end. This was one that I'm super glad I did, and I'm even more glad it's over!

  6. Kevin MacK

    EMOTM 10 min
    3 Front Squats
    1 -Split Jerk @95#

    WOD 12 min cap

    50 Thrusters for time @ 65#
    5 burpees at the start of every minute(scaled to 3 should have done 4)
    Time: 5:42

    Felt good to go fast after my marathon workout yesterday.

    Thanks for coaching, Kevin.

  7. Kevin

    Did the strength as build-up sets.

    95-135-145-155-160-165-170-175-180-185

    Then raced Shawn on my hands down the gym (56′) in 52 seconds.

    1. Kevin

      I have no idea. If it’s a 4-min Fran WOD, then under 2 hours. 17 min AMRAP – much longer. If you have specific times you can only be there, I’ll need to know before each Thursday.

      1. Valérie Arseneau

        I will be availabel to judge when ever I get to the gym. So starting around 6. Will need a break to warm up and do the WOD.

  8. Alyson kitchen

    EMOTM for 10 min
    3 Front Squats @ 40#
    1 Split Jerk

    50 Thrusters for time @ 30#
    *5 burpees at the start of every minute (scaled to 3)

    *12 min cap
    5:55

  9. Coralli King

    EMOTM for 10 min
    3 Front Squats @ 40#
    1 Split Jerk

    50 Thrusters for time @ 25#
    *5 burpees at the start of every minute (scaled 3)
    *12 min cap
    6:41

  10. Jackie Cantin

    EMOTM for 10 min
    3 Front Squats @ 50#
    1 Split Jerk

    50 Thrusters for time @ 40#
    *3 burpees at the start of every minute
    *12 min cap

    9:44

    One of the toughest workouts yet…you are right Kelly. Brutal.

    1. Kelly B

      LOL good job Jackie :).I was thinking I needed to keep going for the full 12 minutes instead of the 50 count…totally played mind games with myself and had to drop weight to keep going.

  11. Amber

    Yesterday vacation WOD
    Complete 54 burpees and 54 sit-ups for time.
    7:50
    Today’s vacation WOD: 4 rounds of 50 walking lunges and 50 sit-ups.
    20:18
    Both done with a heavy heart over the lose of Davis’s good friend Travis in a snowmobiling collision on the weekend.

  12. Blake

    WU x 1 w/ Wall Balls

    EMOTM for 10 min
    — 3 Front Squats + 1 Split Jerk
    *Switched to 1 Power Clean + 2 HPC + 1 Split Jerk as I tweaked my knee in one of the middle rounds

    WOD: (modified)
    — 50 Power Snatches @ 85#
    * 5 burpees at the start of every minute

    Time: 8:58

  13. Amy Hogan

    Moiblity
    WU x 2
    Group WU
    Practiced wall balls at 14#

    EMOTM 10 min
    3 Front Squats
    1 -Split Jerk @65#

    WOD 12 min cap

    50 Thrusters for time @ 55#
    5 burpees at the start of every minute
    Time: 7:56

  14. Mob, WUx2
    Group mob/WU

    EMOTM 10 min
    3 front squats
    1 split jerk
    @ 75#

    This is the first time I’ve done squat cleans for this kind of movement! I’ve only done them before when they were actually prescribed 🙂

    WOD – 12 min cap
    50 Thrusters @ 65#
    3 burpees at the start of each minute

    Time: 9:56

    Yeah…this WOD left me with the Fran cough.

  15. Dave H

    EMOTM for 10 min
    3 Front Squats @ 145#
    1 Split Jerk

    50 Thrusters for time @ 100#
    *5 burpees at the start of every minute
    *12 min cap
    5:37 RX

  16. Melissa H

    Mob
    WU x 1
    My own mobility
    Group mobility + WU

    EMOTM @ 65#

    50 thrusters for time @ 55#
    3 Burpees every minute on the minute

    Time: 8:47

  17. BJ

    EMOTM for 10 min
    3 Front Squats @ 65#
    1 Split Jerk

    50 Thrusters for time @ 40#
    *5 burpees (scaled to 3) at the start of every minute
    *12 min cap
    6:58

  18. Heather S

    Mob, wu x 2

    EMOTM
    3 front squats
    1 split jerk @ 85#

    50 thrusters @ 65#
    5 burpees each minute

    Time 8:59

    Wow is it just because it’s Monday that was awful?

  19. Chris

    Mob, wu x 2

    EMOTM
    3 front squats
    1 split jerk @ 155#

    50 thrusters @ 100#
    5 burpees each minute

    Time: 5:42Rx

    Congrats Spencer on your first muscle up! Great class Amanda 🙂

  20. Spencer

    Mob, wu x 2

    EMOTM
    3 front squats
    1 split jerk @ 100#

    50 thrusters @ 70#
    5 burpees each minute

    Time: 5:28

    Got my first muscle up!!!:) Thanks for the push everybody,kind of terrifying having everybody watch! Fun class Amanda!

  21. Steph L

    Mobility
    WUx2

    Group Mobility

    EMOTM 10Min:

    3 Front Squats
    1 Split Jerk @ 75#

    WOD: @ 60#

    50 Thrusters
    *Every Minute do 5 Burpees

    Time: 5:55

    Great Class Amanda!!

  22. Annie

    Mobility
    WU X2

    EMOTM for 10 min

    3 Front squats
    1 Split jerk @ 40#

    Wod : 35#

    50 Thrusters
    Every minute on the minute 5 burpees ( scaled to 3)

    Time : 6:54

    Crazy class ! Thanks Amanda 🙂

  23. Alaina

    Mobility and WUx2
    EMOTM for 10 min.
    3 front squats @ #65
    1 split jerk

    WOD: 50 thrusters with 4 burpees at start of every min.
    @# 50. Time : 6:45
    Thanks Joanna and Kevin!

  24. Frank

    wu x 2
    group wu

    EMOTM
    3 front squats
    1 split jerk @ 145#

    50 thrusters @ 100#
    5 burpees each minute

    completed 44 thrusters

    I wasn’t feeling great today – should have put in at least 25 thrusters in first 2 minutes as I had more energy early on.

  25. Gillyon

    Warmup

    EMOTM for 10 minutes
    3 front squats
    1 split jerk
    @85lbs

    WOD rx’d
    6:27
    Urg rough one! I had 2 thrusters left at the 5:55 mark. Poop!
    Great job 6:45ers.
    Amy, strong finish!

  26. CAM

    Mob
    WU X1 with extra Calf Smashing, it still doesn’t feel right

    EMOTM for 10 Mins
    3 Front Squats
    1 Split Jerk
    @145

    Wod rx’d
    5:52

    Not sure if it was a blessing or a curse doing it next to Gillyon, really pushed to keep pace with her :D.

    PR’ing Front Squats in the lab on Sunday was probably a bad idea, My legs are destroyed,

    Good Job 6:45

    Thanks Amanda, you’re classes are always so fun!

  27. Craig H

    Mob
    Wu

    Emotm 10 min @135#
    3 front squats
    1 split jerk
    I went a little lighter to work on getting deeper in the split jerk.

    Wod
    50 thrusters at 100#
    5 burpees/min
    Time 6:49rx

    I should have tried to max out each round I stopped to early on a couple rounds to rest.

    Great job tonight lance i thought I might race you but you just took off and did not look back.

  28. Amy Hayes

    Mobility
    WU
    Group mobility & WU

    10 min EMOTM @45#
    I was nervous doing split jerks because I’ve only done them once before. I should’ve used more weight.

    WOD @ 55# & 3 burpees
    I should’ve used less weight for this. At 30 thrusters I dropped to 45# & 2 burpees.
    Time 11:56

    Great picture BJ!

  29. Ryan F.

    – Mob
    – WUx2
    – Group Mob
    – Group WU

    Clean x1 + split jerk x3 (practice)
    65-85

    EMOTM 10 @ 90#
    – Clean (I’m counting it :))
    – Front Squat x3
    – Split Jerk x1

    WOD:
    – 50 thrusters 70# broken by 4 burpees EMOTM
    Time –> 7:43

Leave a Reply