**So strong. So hip. #insertathletenamehere**

The first Open workout will be released in 11 days. This will be the first step of many on your way to the CrossFit Games. Between now and then you will have to prove yourself in many ways and in various settings. If you plan on competing as an individual, you will need a team that will support you and take care of you. Training partners, a coach, and body workers are just the start. If you are on a team, you will need to put team accountability before everything else. Some people think that a team is only as strong as its weakest link. Others believe that a team is the average of its athletes. Either way, all members of your team will need to be performing at their peak if you wish to travel far into the season.

What should you be thinking about 11 days out from the Open? Just a couple of things that I would be thinking about:

How do I feel today? What do I need to do to stay healthy and strong for the 5 weeks of the Open, while still training hard enough to make the gains I need to compete at Regionals?

What does your pre-training, intra-training and post-training fuel look like?

How do you manage pain in a training session? How do you manage pain after a training session? AKA: What do your recovery practices look like?

What supplements do you take for health, and what supplements do you take for performance?

Do you have all the equipment you will need to compete? (Shoes, knee sleeves, weight belt, wrist wraps and a jump rope are some of the more popular items people can and do use).

The season is long – you will have to manage yourself and your training partners for the duration. Treat yourself and your team like professionals, and you’ll get professional results.

**Week 33 Training: 14.02.17**

**BARBELL**

A. Every 2 Minutes x 6 Sets:

-1 Snatch Pull

-1 Hang Snatch

-1 Snatch Balance

-2 Overhead Squats

**STRENGTH**

Find your Max Effort for the following:

B. ME C2B Pull-ups in 1 Minute

Rest 3 Minutes

C. ME Ring Dips in 1 Minute

Rest 3 Minutes, then:

D. EMOM x 8:

-Odd Minutes (1,3,5,7): C2B Pull-ups @ 30% of B

-Even Minutes (2,4,6,8): Ring Dips @ 30% of C

**CONDITIONING**

**“OPT’s: flight simulator”**

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

**-12 Minute Cap-**

**AUXILIARY**

3×20: Unbroken Half-Moons – Rest 2 Minutes Between Sets

A) 135-155 ….. Working on staying in heels

B) 12

C) 9

D) done

E) 45 up

A. 155-175

B. 27

C. 33

D. Done

E. 7:57

A) 115-145

B) 32

C) 23

D) Done

E) 10:37

A. 155 / 165 / 175 / 185 / 195 / 205f

B. 25

C. 32

D. Done

E. 7:26

A) 105-130 (made 125, miss at 130.. close though, would have loved 1 more round)

B) 39

C) 21

D) Done.. albeit slowly

E) DNF 35s down

A) 55

B) 7

C) 6

D) done

Conditioning: did 100 singles

A) 115-145

B) 25

C) 32

D) Done

Conditioning- 7:53

Auxiliary- Done

A) 135-155 ….. Working on activating the lats

B) 20

C) 16

D) done

E) 25 down

Aux: did GHD Ham Raises

A) 135-155

B) 16

C) 16

D) sets of 5 / 5

E) 40 down

AUX: done

A) Clean pull, HClean pull, HClean, Fsquat 165-215

B) 27

C) 20

dnf – completed 5-50

A) 175-225

B) 45

C) 27

D) DNF – frustrated

A. 90#

B. 13

C. 13

D. Done

E. 35 up…couldn’t do 2 this time last year 🙂

A. 135/145/155/165/175/185

B. 15

C. 20

D. Done

E. got to the 45s going up. Couldn’t finish 45 unbroken

A. 90

B. 15

C. 10

D. done

E. Finished 40 going back down

A. 85

B. 10

C. 24 (red band)

D. done

E, 12:02 – SUPER pumped about this, considering I couldn’t string together more than 5 DUs in a row when I started GGRX in September.

A) 165. Re-did at home and got 215.

B) 30 – still checked out from the bombing on the snatch.

C) 30

Cond: 11:08

a. 135/135/135/145/145/155

b. 25

c. 26

d. Done

e. Completed 35 going down

A) 135-155

B) 35

C) 28

D) Done

E) 7:49

A. 190

B. 30

C. 29

D. Done

E. 11:45

A. 95-125

B. 40

C. 21

D. 12/7

E. 10:06…went slow due to sprained ankle

F. Done w/ 12 kg

a) 105-125-135-140-145-150 (way better than snatching from the floor on saturday… hmm)

b) 26

c) 22

d) c2b x 8, dips x 7 – done

e) 9:56 (apparently i “jump too high” and am slow)

f) with 12k: 13-16-12

A. 245

B. 30

C. 18

D. done

E. DNF

F. 24kg

E. 6:56 (1 miss on 35 down)

CherryPicked the fuck outta that.

Lo Siento. Was fun. Miss ya’ll!

Ha – that’s fast. Nice job.

Holly cow, that’s a lot of double unders…. 🙂

I just bought a great cable jump rope which finally helped me get double unders. Talk about a great cardio exercise, this puppy gets my heart rate up like crazy and I have fun while doing it. http://www.amazon.com/WODFitters-Jump-Rope-Coordination-Satisfaction/dp/B00FY8R5KG

I still can’t do this many unbroken though…. practive, practive, practice…