Friday 140228

All-levels WOD/Beginner WOD:
2014 CrossFit Open WOD: 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55# power snatches, 15 reps

Competition Team WOD:
REST DAY.

CF NYC-23

Sign up for the Open (here’s WHY) & here’s the shirt you must EARN
Coaching tips for 14.1
CrossFit Games Update Show (Feb. 24) — video
7 foods that were supposed to be terribly unhealthy–but turned out to be anything but
How repetition can kickstart a habit
6 stretches to do at your desk
Friday funny: Women struggling to drink water

Here’s what’s on tap for Saturday’s classes:

All-levels WOD/Beginner WOD:
2014 CrossFit Open WOD: 14.1

Competition Team WOD:
2014 CrossFit Open WOD: 14.1

Responses

  • Hari Singh

    Workout 14.1
    10-minute AMRAP:
    30 double-unders
    15 power snatches, 75 / 55 lb.

  • Hari Singh

    Rule book states that women’s bar plus 20 lbs = RX’d. Men’s bar plus 30 lbs = RX’d.

  • Raymundo Eulises Olivo

    Just learned DU…
    Told Coach Brian DU would be incorporated in the first WOD

  • Kyle J Smith

    Athletes are encouraged to do 14.1 as prescribed (rx) as possible. 1 round + 7 double unders is a much more interesting data point than “did not attempt.”

    Here is a quick strategy overview:

    Know your double unders…

    I suck at them: stay calm. Do your best.

    I have somewhat consistent double unders: have a strategy for breaking up the reps in a scheme that showcases your abilities.

    I have consistent double unders: have a best guess as to when they will fatigue & you will fail, then dont push them to that point.

    I excel at double unders: go for unbroken sets with a smile on your face & make sure your judge can count.

    Next, know your snatch:

    RX is heavy: break the reps up liberally from the get-go.

    Rx is daunting: use the power snatch and break them up into 7/8 or 5/5/5. Maximize your form. Know what breaks down.

    Rx is manageable: have a plan similar to above. Breath. Be comfortable as long as possible then sprint home.

    Rx is light: utilize the muscle snatch as long as possible. Have a plan. Keep your splits even.

    A pretty double under & a pretty snatch are efficient. Stay pretty CFNYC.

    • michael saterman

      I suck at them: I am figuratively f***ed… and will do 75 power snatches for 15 points. FUN!

      • reisbaron

        Double Unders are first. Enjoy.

        • Abraham

          Yeah, would’ve liked the opposite order much better. Then my score would’ve been 18 instead of 3. :P

    • Kyle J Smith

      Note: clean & jerks are permitted. This is not faster unless 75/55 is a very heavy snatch. A clean & jerk may also be useful if you have fatigued the snatch.

      http://games.crossfit.com/workouts/the-open

      • Nicki Osborn

        Yes!

  • AndyK
  • BenS

    191 rx’d. I picked up James K’s rope during the warmup and suddenly I had consistent double unders after not having them for a few months. Maybe jump ropes are like putters — some work and some don’t and it’s never clear why.

    • James K

      At least one of us is able to do consistent double unders with that rope. I could have used Brad’s advice below of not getting frustrated. I was definitely cursing during round 2.

    • Mark

      what brand rope? do they sell in city or only online?

  • reisbaron

    If the barbell wasn’t already set up I would not have set one up. It was about getting that ONE double under so I could post my score, forget about this week, and move on.

    Score: 41

    Kyle changed the game for me with a simple cue about the position of my hands during DU attempts. I moved them back about 4 inches and BOOM! The reps were horrible, and I whipped myself in the head each time, but they were legit double unders and I got 30 of them and fuck me for thinking I couldn’t. Enough time was left to crank out 11 clean & jerks.

    The Open is upon us. Make it happen.

    • BenS

      Awesome. Hopefully the Crossfit gods will reward you with a heavy deadlift workout….

    • michael saterman

      I am so happy for you. You give me hope that the Crossfit Gods may smile upon me and I will complete enough double unders to score 30+.

      *I think I’ll wear a hat to prevent double under whiplash.

    • Eric

      Awesome job this morning Reis – we got 4 more weeks to crush it.

  • Brad Hoover

    170. Feel good about that considering I don’t have consecutive DU. Did single-double-single-double. Tripped up a few times. I went with power cleans & push jerks from the start figuring that would be faster for me. That 10min was a blur.

    My advice: don’t get frustrated if your DU are not going as expected. Stay calm. Relax. Breath. If the power snatch Rx weight is moderately heavy for you (say 75%+ of your 1RM) then go with power cleans & push jerks from the start. Oh, and have fun.

    • Matt Chin

      You strike me as someone who would be good at DUs…

      • Brad Hoover

        You’re killing me bro haha. Heard you were traveling today? Better find time for 14.1

        • Matt Chin

          Yes, will be on the road all weekend. Not ideal…

  • Jacek Rycko

    3 rounds. 135. Committed to getting these DUs down!

  • Russ Kempf

    266. Disappointed with my score since my only limiting factor was forearm strength (a continual weakness of mine), so it was frustrating to be standing over the bar waiting for my grip to recover. On a positive note, next year I will have to wear pants for sleeves because my forearms will be as big as my quads, and I will be ready.

    Advice to others: set a goal and pace yourself. I did neither and it hurt me.

    • AndyK

      Grip fatigue is my biggest concern going into this one. I don’t know if its strength, or just grip endurance that is the right answer.

      I wouldn’t worry too much Russ, I am sure that at least a few of the upcoming WODs will be right in your wheelhouse (which is pretty expansive)!

      • Russ Kempf

        Thanks, Andy. You’re obviously going to fly through the DU’s, so I recommended pacing yourself in the early rounds of the snatches even though the weight will feel light for you, and in the last 3-4 minutes just go for it. You’re going to kill it!

    • KyleF

      Nice job man!

  • Travis Paquet

    3 Rounds RX. 135

  • Eric

    Disappointed I couldn’t string my DUs consistently. The snatch felt really good but it was just frustrating not getting the DUs. I can’t wait to destroy DUs by next year.

    149 RX

  • Dan W

    179 – one snatch short of finishing round 4 and racking up a bunch of extra double-under reps. Would have been nice… Good times this morning though, looking forward to the next one.

  • Kaity Ebert

    Would it be possible to have the open workouts on Friday and Sunday to give people who would like to re-do the workout another chance?

  • Dani Freeman

    Just a note – We were told to put Chris as our judge but when we type his name , there are 4 of him at different affiliates (obviously not him) and then one “Unaffiliated” Chris Cunningham…..not sure if we should be selecting that or if we should just use the member who counted for us?

    • reisbaron

      I don’t think the score will submit if it’s a name that’s not in the autofill.

      • Dani Freeman

        Correct, but all of our names are in autofill….so technically we could post who our actual judge was…I dont want to pick an unaffiliated chris if its not him.

        • Stacey Pearson

          Chris is there now, there was a glitch on the website.

    • BenS

      I picked the unaffiliated Chris Cunningham

      • Brad Hoover

        Same

        • James K

          I picked Chris Cunningham Northeast I think ? Can someone please let us know how to handle this?

          • Hannah

            I emailed him, it works now. His name is affiliated with NYC

  • Chad Kindred

    I must be the only person that is worried about the snatches. My snatches are for sh&t. My shoulder mobility is NOT GOOD! Double unders are OK. Just hoping I can get a few rounds of the snatches. Good to know we can do clean and jerk, but I want to give the snatches a try. Never get better if ya don’t work on the weaknesses.

    • reisbaron

      I would never discourage you, as it’s always good to work on skills, but if your clean & jerk is stronger, and that movement satisfies the standard for 14.1, I say clean & jerks all the way to maximize your score. Then next year try to match or exceed it with snatches only. The Open is a competition. Get the best score you can with the tools you have, and work on those tools throughout the year to test them again next time.

  • Talia

    So stoked – I did 156. 3 rounds plus 21 DU! I don’t string them together (YET!) I did double-single-double-single but it was consistent. Snatches got real hard for me and I thought that would be the easier part for me. Had to brake them up 4-4-4-3 but again was consistently getting though them!

    I absolutely loved my first Open WOD – I never dreamed to have that score!

  • iRon Bucks

    265… sounds like I am in the small minority of people hoping DU’s are in every workout forever…

    • Kristin

      I’m totally with you, man. All day! (and awesome job, by the way…)

    • BenS

      Awesome score! Bet you’re glad you bought that RX jump rope

      • iRon Bucks

        Dude… was telling wifey exactly that on the way home.

    • reisbaron

      Pipe down Bucks!

      • iRon Bucks

        pretty sure I will in about 6 days… but for now… TURN UP!!!

    • AndyK

      Awesome job!

  • smgreene789

    Taking a different outlook than some people I think… Once I heard double unders I thought “oh f^ck”. But now that I am thinking about it, my DUs are already dogshit so I am not expecting much at all. If I get 30 in a row great! If not, so what? My goal is 2-3 rounds hopefully stringing together at least 15 each round…

  • ToddMorris

    14.1 187 reps
    4 Rounds + 7 DUs

    First Open WOD ever. I feel great about having (pretty much) 4 rounds of unbroken muscle snatches. Going in I was going to break each set up 8/7, but I felt strong on the first round and stuck with going unbroken. I might be able to save a bit of time here, but they were pretty fast.

    First round of DUs were unbroken single-double combo. After that the DUs happened, just slowly. I didn’t have any DUs a few months ago, so I’ll take it. Being reminded numerous times to calm down, loosen up and breath when doing them helped.

    To Stacey’s point – I saw a LOT of DU PRs today. People that had never done any were getting over thirty and into the second round, people stringing together 30 for the first time and people doing the most in a single WOD. What a great way to go into the weekend!

  • Zack

    It appears all classes tomorrow are full, wait list is full, and comp team is full. Can you please advise work arounds to complete 14.1 tomorrow for those of us with busy and tight schedules who can only make a handful of times

    • Hari Singh

      Keep checking the wait lists.

    • Talia

      You can try 67th street. Usually have room there

  • KyleF

    14.1 – 256 reps
    First open wod. I just submitted score online. Thanks to Coach Chris and James K (my judge).
    I wanted as close to 300 as possible – no quite there. Chris told me I was pulling with arms too early, so would suggest others to really focus on the extension/hips to save shoulders/arms, hook grip!, once I focused on extension/hips more after maybe 2 rds the snatches were a little easier. This workout was more cardio than any other issues though. Happy DUs were working for me today. I got much better at DUs when I’d knock out a 100 after EVERY class for awhile.

  • Nicki Osborn

    14.1: 135 Rx! First Open WOD ever and I am stoked with my score.
    G2OH when the women’s Rx weight is over 60% of my bodyweight was a savior, since I could maybe have snatched the weight for a handful of reps and 1 round might have been pushing it. DUs gave me some trouble, and I’m now sporting the Fran cough. That might be because according to my judge Matt S (thank you for pushing me!), I did 15 power cleans/push presses in the last minute, which I didn’t even realize. Reading the blog all day made me so proud and excited to be part of this incredible community and part of the Open – so many PRs! As with everyone else, there’s always something to work on and we’ll see what 14.2 has in store for us. :)

  • ben

    14.1: 220. (5 snatches away from finishing round 5)

    DUs were good at the beginning, starting tripping up a little at the end bc of fatigue…but real limiting factor was forearms on the clean and jerks… I took advice of my judge Steve and started with clean and jerks from the get-go. I’m happy I did this because my forearms starting fatiguing by round 3…can’t imagine how they would have felt if I started with snatches. This was my first open WOD. it was awesome. So cool seeing everyone yelling at each other and cheering each other on