Friday, February 27

ATTENTION: If you are signed up for the Open please try to come in the evening. Due to the nature of these workouts, it can be difficult to get everyone a judge and/or run multiple heats in one hour of class time. We know that’s not possible for everyone, but if you can make it in the evening please do so. Thanks!

The Open is officially here! And don’t worry, there is still time to sign up for the 616 team. Just go here http://games.crossfit.com/ and register to be on the team. Open workouts can be done at any registered CrossFit affiliate so just because you are going to be out of town for a few days doesn’t mean you can’t do the workout. I have to do one in Vegas at a bachelor party. Definitely not the best circumstances, but I’m going to make it happen. See the details for Open workout 15.1 below.

And now, the Weekly Roundup:
1. Just in case you can’t decide whether to do the Open, this article may help
To Do the 2015 CrossFit Open or Not


2. What supplements should you take? Or should you take any at all? This is one of the more common questions we get asked as coaches. Here’s the deal, like he says in the video below: Supplements can get you that extra five percent if you’ve reached a certain level of training. However, it’s up to you to do the first 95 percent. So, ask yourself if you’ve done 95 percent of the work and then decide if you need to take supplements. They aren’t a magic pill and may not do much of anything depending on what you are taking. Watch the video below for some really good information on which supplements work and which don’t. Also, know this: supplements are not necessary, they are as the name says… supplemental to a good diet and exercise program.


3. Know Your Numbers. In this article from the CrossFit Journal, Emily Beers looks into why it is important to track your results and have data for your lifts and WODs.
http://library.crossfit.com/free/pdf/CFJ_2015_Numbers_Beers.pdf


4. Another one from the Juggernaut guys on training vs. testing. What we do in the gym every day is training, and we are preparing ourselves for a test to perform as well as possible. That test may be in the gym or in life. Every day in the gym should not be a test day.
Here are some other points from the article:
“Calm yourself down in training, and focus on the task at hand (not on putting on a show so people on YouTube think you’re really hardcore and badass). For me, part of this means avoiding listening to “pump-up” music while I train or using stimulants during training.”
He also makes a great point about technique breaking down at max weight. Do not just accept it, find where your technique breaks down and then drop weight and work on fixing the problem. You can’t fix problems at extremely high percentages of your max.
http://www.jtsstrength.com/articles/2015/02/20/training-building-not-testing/


Workout for Friday, February 27
Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap