CF Open Prep and Strategy for 13.2: W /Diane Fu, Carl Paoli, Brian MacKenzie, and Kelly Starrett

Gymnastics WOD: CrossFit Games Breakdown 13.2

Push Press

CrossFit Journal

• The Moves
• Spanish Push Press
• Perfecting the Push Press
• On the Safety and Efficacy of Overhead Lifting
• The Lifting Shoulder
• The Overhead Lifts
• A Postural Error: A Costly Biomechanical Fault: Muted Hip Function (MHF)
• The Jolie Diaries: Correcting the Push Press
• The Level 2 Cert — Fixing the Dip
• Overhead is Rising
• The Overhead Series – Part 2 The Push Press
• Coaches Prep Course: The Overhead Position

Old School Coach Glassman Video

Mobility WOD
Start at about 1:10.

Deadlift

CrossFit Journal

• The Deadlift
  The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.
• Keeping Your Adductors Strong
  Knees rolling in on squats and pulls? Bill Starr explains how you can fix the problem by working on your adductors, which will translate to more weight on the bar.
• Spanish Deadlift
  Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the deadlift entirely in Spanish.
• Deadlifts a la Tate
  In this series on the deadlift, Tate offers a simplified approach. Pick the bar up. More specifically, he says, stay on the heels, shoulders start over or behind the bar, lean back, and stand up. Sumo style is better for some. His language reflects his ti
• Pulling Exercises: Hip It Before You Whip It
  Learning how to pull a weight off the floor or a platform correctly can help every strength athlete to better perform a number of very beneficial exercises: power cleans, power snatches, full cleans, full snatches, clean and snatch grip high-pulls, and co
• The Slow Lifts: Deadlift
  There is no more functional movement than picking up something heavy, as we do in the deadlift, writes Mark Rippetoe of The Witchita Falls Athletic Club/CrossFit Witchita Falls in part 5 of his series on the slow lifts.
  
• The Slow Lifts
  The slow lifts—the squat, the press, the deadlift and the bench press—form the basis of any effective program to improve strength, writes Mark Rippetoe, owner of The Wichita Falls Athletic Club and Crossfit Wichita Falls and co-author of Starting Stre
• CrossFit & Powerlifting
  Several months ago I came across a link to CrossFit.com, and, after sifting through the site for a while, I was hooked. As someone who appreciates the value of hard work, I knew I had to find a way to incorporate this type of training and conditioning int
• Correcting The Deadlift
  Rachel Medina is the co owner of CrossFit South San Clemente, she is also a part of CrossFit HQ’s traveling Level 1 seminar team.

  In this clip from Jordan Gravatt of CrossFit by Overload, Rachel “Funky-Cold” Medina teaches the deadlift to Level 1

• CrossFit Kids – Teaching the Deadlift
  Jeff Martin shows his progression for teaching young kids how to deadlift. Jeff and his wife Mikki run CrossFit Kids. He explains why barbells are less important for kids, how cues like the Angry Gorilla came to be, and why they’re so important for teachi

Box Jump

CrossFit Journal

• Perfecting the Box Jump
• 56 Inches Of Fame
• Plyo Boxes

Gymnastics WOD on Box Jumps

Mobility WOD: Recovering

Let’s be honest, you are doing this WOD twice. Might as well know how to recover the best way via Mobility WOD.

The average Female completed 5 more reps on 13.1 than the average Male. This is primarily due to the lighter than normal Female weights. Traditionally, in a workout like Isabel, the ladies would be using 95#, but in 13.1 they were prescribed 75# instead. Contrast this with the fact that the average Female Rx’d Isabel time is 33 seconds slower than the average male time. This leads me to conclude that the ideal female loading for 135# would be somewhere between 75# and 95#.

The ideal female loading for 135# would be somewhere between 75# and 95#.

The CrossFit Open 13.1 workout was announced last night and has a lot of Burpees and Snatches. Which is actually a combination of 12.1 and 12.2 from last year. Below is everything you need to know about the Burpee and Snatch. Enjoy! Feel free to hit me up on Twitter with information you think we should add.

Burpee

Here is Carl Paoli going over the burpee from last year’s open. Turns out a burpee is still a burpee.

Warm-up: Work on those hips! Check MobilityWOD for the full warmup cycle (http://www.youtube.com/watch?v=Lo59eq…).

The Efficient Burpee: We’ve covered this movement before in the Burpee Skill Transfer series in full detail, so check it (gymnasticswod.com/progressions?field_ta­gs_category_tid[]=81&field_tags_tid[]=6&­field_tags_apparatus_tid[]=79)

The Kip: You may be able to power and grind though 50 or more burpees with dirty push ups and then hopping… pulling… dragging your feet in, but things could quickly go down hill from there in the final minutes. If you recall your kipping skills on the bar and even your kipping Toes to Bar, think of doing those movements starting from your belly and really use your hip drive and hip closing to sweep your legs in and under you.

The Transition: If you’ve got the Kip working efficiently, you’ve essentially created plenty of useful tension and torque in your system that will do more than just sweep your feet in. Leverage the sweeping motion and push away from the ground at the same time to rotate and bring your chest up, similar to a gymnastics snapdown (http://www.youtube.com/watch?feature=…). Don’t waste the explosiveness of the kip, it’s like dry-firing a Shaman’s Bow that is your body and you don’t want to do that.

The Jump: The closer your feet are in together, the taller you’ll stand and the less you’ll need to jump to touch the target. With feet together you’ll also wind up more tension in your hamstrings to make the kick out easier. When you’re doing anything high-rep, consistency is key so always keep a check on your foot placement (not up at the target) and make your last rep look and pace like the first one.

The Snatch

The definitive guide on the Snatch for all the CrossFitters that are going to hit the 13.1. Yet another reason why you need to sign up for the CrossFit Journal.

CrossFit Journal

1. Efficiency Tips: The Snatch
2. Split Snatch
3. Fixing The Feet With Mike Burgener
4. Teaching the Snatch to a Large Group: Part 1
5. The Burgener Warm-Up
6. Perfect Position: Deadlift and Snatch
7. Perfect Position: Deadlift and Snatch
8. 12 Tips for Coaching O-Lifts in the CrossFit Box
9. Snatch Strategies for CrossFit Workouts and Competitions
10. The Quick Lifts: Start Here
11. Learning How to Do Full Snatches
12. More Pop at the Top
13. The Burgener Files V—Coaching Points
14. The Burgener Files VI—The Pocket
15. Weightlifting Workshop at Eleiko
16. Why’d You Miss
17. Teaching the Snatch to a Large Group: Part 2
18. Improving the Full Snatch
19. Dissecting Dave and Nadia: Part 2
20. Keeping Your Adductors Strong
21. USAW Movement Standards
22. Dissecting Dave & Nadia: Part 3
23. Preparing for the First Olympic Meet
24. Dissecting Dave & Nadia: Part 4
25. Dissecting Dave and Nadia: Part 1
26. Better Bracing for Midline Stability
27. Reviewing the Snatch
28. Burgener Files IV – Stance, Grip and Position
29. Coaching Points
30. Skill Transfer Exercises
31. The Scoop & The Second Pull
32. The World’s Fastest Lift: World Class Coaching LLC’s Olympic Lifting Videotapes
33. The End of the First Pull
34. Analysis of the Transition
35. Nick Hawkes’ Snatch Training at Mike’s Gym: Part 2
36. Coach Burgener Teaches the Snatch Part 2
37. Coach Burgener Teaches the Snatch Part 1
38. Pulling Positions for the Snatch
39. Skill Transfer Exercises for the Snatch
40. Learning The Olympic Lifts: The Stance
41. Learning The Olympic Lifts: The Grip
42. More About the Snatch
43. The Burgener Files: 1 – The Warmup
44. Lunchtime Snatching Session
45. Pulling Exercises: Hip It Before You Whip It
46. The Power of Dynamic Pulling Exercises
47. Pat’s Oly Workout: Snatch
48. Fixing Loopy Lifts
49. Assistance Sequence for the Snatch
50. Snatch Assistance Exercises
51. The Burgener Warmup
52. The Moves

KStar: Mobility WOD

Mic’d Instructor: Again Faster

Carl Paoli: Gymnastics WOD

CrossFit Open 13.1 Overview Videos

Carl Paoli

Guys from the Barbell Shrugged Podcast

Workout Type

All of the workouts last year were AMRAPs/AMREPs and I imagine they will be the same this year. I think we will see something like 7, 10, 12, 15 and 20 minute workout caps. Eventhough making workouts that everyone can attempt is a big priority, the main priority is setting a threshold for Regional worthy athletes. It turns out, HQ thought of a genius solution. The most technical movements are put towards the end of a workout, where the people who are fit enough to get to them are probably able to perform them. Expect to see a long chipper or a workout where reps get progressively heavier (Maybe both). Trying to guess the actual workouts is pointless (fun tough). However, below is a breakdown of movements that have appeared in the last two CrossFit Opens.

Here is what I think is likely to show up.

Doubtful

• Row
• GHD-Sit Ups
• Back Extension
• Rope Climb
• Swimming
• Run (unless it’s a shuttle run which I’d like to see)
• Basically anything you can’t do out of your garage.
• Push-Ups (mainly because I think everyone can’t help but cheat when they get tired and it’s really hard to judge)
• Ring Dips

Random First Workout Guess

As many reps in 7 mins as you can of: Jumping Squat to height above your reach.

In the last few years we’ve seen an explosion of websites dedicated to publishing a daily WOD(workout of the day). With all this noise we tend to forget how solid and balanced CrossFit.com programming is. Take a look at a screen shot of our Plan Feature for Main Site programming. The green and yellow bubbles tell us how long it’s been since they’ve assigned a WOD from that category. The percentages above show us the breakdown over the last 6 months.

Pretty Impressive

In my opinion, CrossFit Affiliates encompass the culture of CrossFit and are redefining the term “Health Care”, a term which in the past has had more to do with your political ideology than actually caring about your health. The recent events concerning the future of affiliates has got me thinking more about this very culture.

The current affiliate model has been the catalyst to the CrossFit phenomenon by being the research and development behind every CrossFit breakthrough. The hands off approach gives every affiliate a chance to experiment and share (via the journal or their own blog) their findings. Different approaches to programming, nutrition, supplements etc are fostered by this ideal. In many ways, CrossFit affiliates are the distributed fitness version of the famous Xerox PARC. The facility was made over 3000 miles away from the main Xerox headquarters and the scientists involved were given freedom to experiment with different works. The facility has been responsible for such well known and important developments as laser printing, Ethernet and the modern personal computer.

This is exactly what CrossFit Affiliates do. They give movement experts like Kelly Starett and Brian Mackenzie a place to observe and learn, gymnasts like Carl Paoli a chance to give their take on how to create a stronger gymnastics foundation, athletes like Chris Spealler and Matt Chan a place to show that size doesn’t limit strength or speed, equipment providers like Rouge Fitness and Again Faster a platform to build industry changing gear and a group of friends a place to change the way people organize their CrossFit workout histories.

How Do We Keep Growing?

By staying humble and keeping the course, which I feel Greg Glassman and the core CrossFit HQ team wants to do. Coach Glassman has described CrossFit as a tree with each branch being a different affiliate. He said he could not and would not take credit for every branch because it belonged to the community, and his job was to ensure that tree would continue growing as it has been. I thought of Coach’s thoughts while  watching a presentation by Malcom Gladwell about how we need more leaders who remain humble despite their success. One part in particular stood out.

“I want someone who understands that they are one piece of a very large complicated picture and they need to keep their perspective. And they need to understand the importance of humility. They need to rely on a team of like-minded and properly motivated people in order to get us through difficult times. And if they don’t have that attitude, I don’t have any interest in them.” – Malcom Gladwell

We are fortunate to have leadership that employs a hands off, research and development approach towards CrossFit Affiliates. Without it, CrossFit wouldn’t be what it is today, and, if it changes, won’t be what it has become tomorrow. An approach that both encourages and rewards innovation in Fitness and Health: The Culture Of CrossFit.

Get involved and keep up:  Stop Anthos from Taking over CrossFit

Feel free to hit me up via email(moe@beyondthewhiteboard.com) or on twitter @moe_naqvi

Our Booth (We are official sponsors)

We have decided to go with a different approach to usual convention booths. Instead of focusing around meeting prospective clients, we are hoping to meet as many of our amazing users as possible. We want to make a comfortable area for you guys to stop by and say hi. Once we verify you are a member you’ll get hooked up with our cool giveaway bag. Also, you’ll get a sneak peek into our new site design as well as some features we are working on.

2 Minute Challenge: Double Unders

The competition will begin Friday morning at 8 am and end Sunday before the last individual workout.

Prizes

1st Place (Male and Female)

• Custom Pair Of Reebok Nanos (or shoes of equal or less value)
• Rev X Rope from Again Faster + Some other cool stuff
• Abmat
• BYOB(Be Your Own Bodyguard) Shirt and DVD Set from Blauer Tactical Systems
• Life As Rx’d Shirt

2nd Place (Male and Female)

• Jump Rope
• Life as Rx’d Shirt

3rd Place (Male and Female)

• Jump Rope
• Hand Shake + Bottle of Water

As the weekend progresses we usually throw in more stuff. Like last year. Someone do the math and figure out how much that is in total prizes. Look forward to meeting everyone.

Many people forget, or don’t know, that the Girl Workouts are named alphabetically, like hurricanes, and are the classic Benchmarks of Crossfit. Pictured above is last year’s shirt(black) with this year’s shirt(red).

Why Are The Benchmarks Named After Girls?

To quote Coach Glassman, “Anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date.”

Why Are They The ABC’s of Fitness

They embody the idea of CrossFit. To quote Coach Glassman again, “If you are improving at these, you are becoming fitter.”

The Design and Shirt

Simple and to the point. Next to each workout is the amount of posts CrossFittters around the world have posted. As you can see the numbers increased a lot from last year(We passed 3 million results). The amount of Benchmark Workouts(Girl Workouts) results, in our opinion, correlate to the rapidly growing CrossFit world. Hence, we decided to begin an annual tradition of making a limited run of the shirt as a reflection of our thriving community.

American Apparel 50-50 Poly-Cotton blend shirt.

These pieces are comprised of our distinct 50/50 Poly-Cotton blend. Unlike other Poly-Cotton t-shirts on the market, ours is made with combed cotton, giving it an ultra soft, worn in feel and superior drape. Even finer than traditional combed-cotton yarn, this ultra-comfortable fabric features remarkable recovery even after repeated washings. Slightly more opaque than our Sheer Jersey yet still lightweight, these shirts offer a versatile surface perfect for screen printing and embellishment. -American Apparel

Dated?

We put the date on the back of the shirt and don’t plan on printing more in the future. We wanted to create the classic concert shirt feel. That shirt you keep around for years because it reminds you of a certain event in your life. So if you are at the games, stop by and grab your swag bag. Free for any beyond the whiteboard member.

Overview

12.5 is a repeat from last year’s open workout 11.6, so we have a lot of data to look at it. The median last year was 75 reps, which is getting past the Thrusters in the 15s(round 4). The majority of the results are between 60 to 90 reps. The open workouts are ranked using the Standard Competition Ranking.

In competition ranking, items that compare equal receive the same ranking number, and then a gap is left in the ranking numbers. The number of ranking numbers that are left out in this gap is one less than the number of items that compared equal.

For example, if four people tie for second place the third best score will get six points(1,2,2,2,2,6). It stands to reason that getting above 90 reps could dramatically effect your score. For instance, lets say 1000 people get 70 reps and you could 69 reps. Although they did one more rep than you did, you will have 1000 points added to your score(lower score is better). So if you are shooting for 80…get 91. Also, we are confident everyone will do better this year than last year, because CrossFit is amazing like that.

CrossFit Journal

Pull-up

• Teaching the Pull-up to a Large Group: Part 1
• Teaching the Pull-up to a Large Group: Part 2
• Crash Course: The Butterfly Kip
• The Quest for 100 Pull-ups
• Better Movements: The Jerk and the Kipping Pull-up
• Pullup Challenge
• Assistance for Bodyweight Exercises
• Two Training Aids
• Midline Stabilization Part 3: The Pull-up
• Kipping Pull-up Progression
• Swingers and Kippers
• The Pullup
• Kipping Pullups
• Kipping Pull-Ups with Jeff Tucker
• Kipping Pull-ups for New Clients

Thruster

• The Thruster: Instruction in India
• The Moves

Mobility WOD

Gymnastics WOD

Check out a list of videos from Carl Paoli for last year’s prep.

Butterfly

2008, 2009 and 2011 Games Competitor Jeremy Kinnick has a great video on learning the butter fly kip.

Spread the butter..fly

Efficiency Tips: Pull-ups” with Chris Spealler: wmv, mov, HDmov

Thruster

Via Again Faster

This workout is unique because it’s the famous girl workout, Karen, followed with double unders and muscle ups. The average Karen result on the site is about 9:30 (Around 5 minutes is beast), which leaves the average person 150 seconds to do 90 double unders and 30 muscle ups. I think it’s fair to say that majority of people will not complete a round (Graham got 25 Muscle Ups). The double unders, for a lot of people, are going to be the easiest part. During our 2 Minute Double Under Challenge users were putting up over 150-200 reps, so I think a lot of people will do them in 2 minutes or less.

Strategy?

New CrossFitter: Karen is over 12:00
Just do as many Wall Balls as you can. If you can get to the double unders, you’re awesome. But you should set your goal to get all the wall balls done and, more importantly, have fun. By fun I mean feel really horrible.

Average CrossFitter: Karen is around 9:30
If it’s around the average then try not to rest long after the wall ball because you don’t have that much time. Personally, I think a few reps of double unders will separate a majority of the results, so being able to push yourself for those last 150 seconds might be huge.

Beast
This is where it gets interesting. Let’s break down Graham’s, one of the fittest people in the world, result.

Wall Ball(150) 5:26. He busted out a huge set of 84 to start and completed the Wall Balls in 326 seconds. A set of of 15 reps every 20 seconds with a 14 seconds rest between sets adds up to 326 seconds or 5:26. I’m not sure if a huge set to start is good or bad, I think it depends on the athlete, but that’s just food for thought. Below is a quick breakdown of this strategy with different rests.

Double Unders(90) 1:34 This is interesting because a lot of people can do 100 double unders in a minute fresh, although obviously they won’t be. The question is would taking 30 seconds more on the Wall Balls increase your double unders by 30 seconds?

Muscle Ups(25) 5:00 Graham averaged 1 every 12 seconds. Which means that at this point you are going to pretty tired, and technique is going to be key. Below are some videos to help!

WOD Prep and Technique Videos

CrossFit Journal

Wall Ball

• Functionality and Wallball
• The Moves

Double Unders

• Jump Rope Basics Part 2: More Preparation Phase Plus Double-Under Tips
• Jump Rope Basics Part 1: Preperation
• Jump Rope Basics Part 3: Intermediate Phase
• The Position: Part 1—The Double-Under

Muscle Up

• The Muscle-up
• DogTown CrossFit Muscle-Up Drills
• Teaching the Muscle-Up to a Large Group: Part 1
• Teaching the Muscle-up to a Large Group: Part 2
• Multiple Muscle-Up Progressions
• Learning the Muscle-Up
• Training the Muscle-Up
• Assistance for Bodyweight Exercises/a>
• Muscle Up Training Progression
• The Moves
• Muscle-Up Progressions