16.01.08

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Another Throwback. January 7, 2012. Cody, Mark, Melissa.

“Hiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman

Open Prep #1:

The intent of our Open Prep Cycle, and more specifically the Open Prep days, is to prepare our athletes mentally, physically and emotionally for the Open. The look, feel and execution of the Open is much different from that of a normal training day. Our aim is to recreate the Open to the best of our abilities – the look, feel, planning, preparation and energy.

On a normal training day, our athletes will progress from a lifting or strength piece through a skill piece and on to one or more conditioning pieces, finishing with accessory work specifically programmed to address and compliment weaknesses our athletes have.

During the Open, our athletes come in, warm up and hit their *one* Open WOD. The feel of an Open WOD can be very different, in that the athlete is almost completely “fresh” (whereas on a normal training day the athlete often finds themselves in a moderate state of fatigue by the time they get to the conditioning portion).

Our athletes will count for and judge each other – exactly as they would during the Open. They will have scoring sheets and we will run heats just as we do in the Open. Furthermore, it will give our athletes a chance to compare themselves to past Opens, and test their Open fitness and preparedness (though there is still much work and fine-tuning to be done).

Week 23: 16.01.08

 

Open Workout 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats @ 120# / 90#
10 Muscle-Ups

Coach’s Notes: This is your ONLY training for the day. Hit this piece with as much focus, energy and emotion as you would during the Open. Done properly, this is the only thing you will need to (be able to do) today. Execute at as close to 100% as possible. Try to put yourself in the mindset of the Open. One chance to perform. No do-overs.

 

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CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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