Coaching Roundtable CrossFit Open 14.3: Tips & Advice

Page:  1 Next »
Print

Coaching Roundtable CrossFit Open 14.3: tips & advice
The 2014 CrossFit Open continues with workout 14.3, an AMRAP of box jumps and ascending (!) deadlifts. Just like for 14.1 and 14.2, we bring together an all-star panel of some of the best coaches in the world of CrossFit to give you their thoughts on the workout and how they would counsel athletes to tackle it with tips & advice from their extensive coaching experience.

Soak it all up, enjoy and most of all – have fun!

Brian MacKenzie: Athlete Cell and CrossFit Endurance

Warmup:
  • 30 min warm up
  • Mix in a bunch of intense :30-:45 efforts working on transitions with weights
  • 10 min “7′s” warm up on the erg (we posted in 14.1 and 14.2)
  • Work on dynamic flexibility for hamstrings and glutes
  • Do some core activation stuff and then do a series of heavy and metabolic intervals to understand the WOD more
  • Work up to an 80-90% 1rm on the deadlift so you stimulate your nervous system enough to pick up a heavy load – remember to work up to a heavier load than you will use for this WOD at least for a couple singles
Pacing:
  • Pace the first portion where you know you can move fast so when it gets heavy and a more metabolic section you don’t need to slow as much on the deadlifts.
  • Wear an adjustable belt if possible and default to a starting clean position to save your back and use your legs as the weights go up.
  • This imperative to save your back from doing the brunt of the work for this WOD.   

Shane Farmer: CrossFit Invictus

Back, back, back, back, back, back. Did I mention you’re going to feel this one in your back?

Here’s 14.3, the heaviest one yet and ever. Increasing weight and increasing reps on the deadlift is going to torch some posterior chains but more importantly our goal should be to get you through this workout safely.

Mobility and Warmup

Get into the gym early for your warmup here. Let’s start with what may be the most overlooked component which is getting your t-spine open.

Spend some time with a double lacrosse ball and a med ball on your chest getting that t-spine moving. You’re going to need it for support and engagement with the bar.

If that sucker is locked in place going into this workout, you’re going to feel some brutal thoracic fatigue that I guarantee will translate to your lumbar having to take over.

Next you are going to want to hit your achilles, soleus, and gastroc chain to make sure they’re prepped. Last years regionals saw a lot of blown achilles because of the deadlift, box jump combo. Don’t let that be you. Make sure you mobilize AND warm them up.

Finally, get some work in your glutes. Make sure you don’t go into this workout with them already tugging on your lower back or hamstrings.

Use your mobility session to get them open so you can prime them with your warmup and have them nice and hot but not fatigued going into the start of the workout.

Mindset and Prep

Shane Farmer: CrossFit Invictus
Repeat this with me. “I will lay out my plates in a manner that makes sense to me and I will practice the full transitions that I will face at least 2 – 3 times before the workout actually starts.”

Lots of people are going to want to grip it and rip it but you’re going to be smarter than that. You’ll add a good amount of reps to your workout by mastering your plate transitions.

Use good collars. Don’t spend time adjusting the plates because your collars aren’t strong enough to hold the plates in place. Pull out those prized clips for this one so you can save yourself some time and energy.

When you’re transitioning the plates and doing your box jumps, use that time to breathe and calm your body. It’s going to be easy to want to blast through your box jumps but that’s where you need to calm yourself.

As I haven’t played with it yet, I can only suggest timing yourself for your normal box jumps vs box jump up, step down style. Last years Open proved that this can be a successful strategy. There is no shame in being smart, so time yourself through 15 box jumps plenty ahead of time and check to see how you feel as well as how long the two methods take. You may be surprised.

The Workout

Box jumps are free reps. The won’t be what gets you in this workout, it’s going to be the deadlifts so I reiterate, use the box jump time to bring your heart rate down, focus on your breathing, and tell your mind to stop panicking.

Concerning the deadlifts. KEEP THE BAR CLOSE TO YOU! If you’re leaving it out front even a couple inches, it will put far too much unnecessary strain on your posterior chain. By keeping it close you are increasing your longevity in this workout and the discs in your back will be singing your praise.

Stay flat-footed. As things get tiring, that weight will start pulling you to your toes. Especially because the weight and reps are increasing, you’ll notice it getting more and more challenging. Your objective is to drive those heels through the ground so you get the whole chain involved because driving through the toes will be a death sentence.

As you bend over to put your hands on the bar, be ready to lift it. By putting your hands on the bar, positioning your body, adjusting your feet, and then dropping your butt and bracing for the lift you’ll be spending precious energy that could be used for more reps. So practice ahead of time dropping your hands to the bar while already being in position so you can save yourself.

Consider taping your thumbs with a malleable tape, as well as the idea of a weight belt if you’re used to using one.

When/if you go to singles and you are lifting the bar then dropping it each time, make sure you stay in front of the bar. If you go back and watch Tovar & Pichelli, they both waste a lot of time stumbling back after every rep.

Think about if you shaved off the amount of time it took to stumble back from each of those 25 reps. Do you think that may add up to extra time to get more reps? You bet, so ask someone to stay on you about keeping the bar on your shins. This is an easily forgotten note when everything and everyone is screaming so it pays to have it in the top of your mind.

Spend time after the workout bringing your back down. I’d suggest laying flat on your back with your feet in the air and knees bent at 90 degrees resting on top of a box to truly let everything calm down and relax. Consider doing some light stretching of the hamstrings, and mobilizing the glutes again before you leave the gym.

Finally, go back and re-watch Pichelli & Tovar duke it out. You’ll notice that out of the gate, Pichelli does a really nice job of using her legs to help with the deadlift whereas Tovar is almost straight-leg deadlifting it.

Now translate that through numerous reps, fast forward to the last round of deadlifts, and take a look at whose back position is holding up better. You’ll notice Pichelli, while clearly fatigued is still holding together OK while Tovar is struggling to keep her thorax connected to her hips (i.e., lumbar rounding and exposing the vertebrae to injury).

Remember, this workout isn’t going to be won in the first round or two, but you can’t slack either. Set a steady pace and start to buckle down and push as the weights start to pick up. Just remember to prime the pump for movement, and be smart and safe while performing this workout.

Also, did everyone watch the announcement to see Dave Castro pull an Oprah? YOU GET NANO’s! YOU GET NANO’s! YOU GET NANO’S! Kind of a fun sight to see.

Page 1 2 3 4 5 Next »
1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p9

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p8

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=928875053808844&id=574926115870408

CrossFit Los Gatos posted an article
CrossFitOfFremont posted an article
Kristy Parrish published the post How Do I Choose the Right Workout Program? on Tabata Times
Results outline the efficacy of a workout program. With a sound, objective foundation (i.e...
CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/ Who's on top?

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/10/22/weightsmovements-for-the-rx-division-of-the-franniversary/

CrossFit Sweatshop posted an article
Corey's Gym posted an article
Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p7

Morgan Hill CrossFit shared a link on Facebook

week21 day2 http://wp.me/p3Bc8L-p6

cfsausalito shared an image on Facebook

Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!

CrossFit Modesto shared an image on Facebook

Happy Tuesday! We'd like to welcome Nestor to our community. You know the drill: if you see him, introduce yourself and say hello. Thanks for joining us, Nestor!

CrossFit Modesto posted on Facebook

ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS! - CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar. - WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)

American River Crossfit shared a link on Facebook

10/21/2014 http://wp.me/sGeX1-10212014

CrossFit Envy posted on Facebook

Prehab/activation: SMR - rhomboids / low back Banded hip flexor stretch 2x10 hip thrusts 2x10 scap retraction on rings -then- 5 x 250m row sprints - rest 2 mins between attempts, post best and worst time -then- AMRAP in 12 minutes: 15 push-presses (75/55) 12 back rack in place walking lunges (75/55) 9 pull-ups

CrossFit Envy posted on Facebook

Competitors Program Week 1, Day 2: 5x5 @ 75-80% weighted ring dip -alternating with- 5 attempts for max time in an L-sit -then- With a 15 minute running clock: Run 1200m* Followed by max rounds of: (1,2,3...) Hang Power Clean (175/120) (1,2,3...) Burpee over the box jump (24"/20") *do the long 800m course, then around the building twice -then- Every 30 seconds for 8 intervals: 1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds. Then, rest 3 minutes and repeat once more.

CrossFit HEALDSBURG posted on Facebook

Competence speaks through confidence and it is easy to carry others along when you believe in yourself. - Mark Twight

CrossFit Bios shared a link on Facebook

South Tahoe CrossFit shared an image on Facebook

Ski and Snowboard Conditioning Boot Camp is in full swing! We know who'll be ready for the snow!

CrossFit West Petaluma shared a link on Facebook

Good Ol’ Fashioned Strength Day http://blog.genesispetaluma.com/?p=2997

South Tahoe CrossFit shared a link on Facebook

CrossFit Avalanche shared an image on Facebook

Check out Derek getting low. Over 50lbs lost and an amazing gain in range of motion!

CrossFit Genesis posted an article
CrossFit Avalanche shared an image on Facebook

The paleo challenge day 1. Can you guess who's paleo bank this is?

Jefferson State CrossFit posted on Facebook

Just watched Julie Noyes complete 3 touch and go power cleans with her previous max! -Stoots

CrossFit Anywhere shared an image on Facebook

Our #MCM goes to Blair and Rob as they prep to crush the competition at Iron October 2 this Saturday! Come out to cheer them, and our other competitors on at CrossFit Iron Mile in Natomas from 9-4!

CrossFit Feather River shared an image on Facebook

This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15

South Tahoe CrossFit shared an image on Facebook

Even though it's only October, we are already thinking about Decking our Halls!!! Mark your calendars!!! STCF Christmas Party is slated for Friday, December 12! You will NOT want to miss this shindig!

CrossFit Valley View posted on Facebook

This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????

CrossFit Valley View shared an image on Facebook

Starting off the day right

CrossFit 530 posted on Facebook

CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.

mqprunty published the post Why I Compete on
I wasn't quite sure where to go with this article...I first started with – “Why YOU Should...
South Tahoe CrossFit shared an image on Facebook

#crossfit #stcf #mental #southtahoecrossfit #neverquit #mexturesapp

John Mariotti published the post 3 reasons you get hurt at CrossFit on
There is a huge amount of bad press about CrossFit hurting people. I hear about Doctors and...
CrossFit Genesis shared a link on Facebook

October 20, 2014 Workout of the Day #holdthebar #alivetribe #workout #roseville

CrossFit Folsom Lake shared an image on Facebook

Lateral box jumps? Yikes!! Switching it up a little today :-)

Auburn CrossFit shared a link on Facebook

ACF – October 20, 2014 http://t.co/e5cyBN9E97

Hilary Wiebe published the post 10 Things I've Picked Up in My First Year of CrossFit on
This past September was my one year CrossFit anniversary. I’m really excited for what lies ahead...
CrossFit Monterey posted on Facebook

Training 141020 Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop) Conditioning – 4 Rounds for time: 400m Run 4 Deadlifts, 115#/75# 4 Power Cleans, 115#/75# 4 Push Press, 115#/75# 4 Front Squats, 115#/75# Post results to comments.

CrossFit Valley View shared a link on Facebook

CrossFit Redding posted on Facebook

After meeting with the council we have decided to put the 6am Class on hold. The Mon-Wed-Fri 5a class is still alive and well. 6am'ers gather your peeps and lets get this going again!

arielyve published the post All You Need to Know on Preventing Cancers on
Everyone has cancer cells in their body and these cells never get caught in normal tests until...
CrossFit 38 Degrees North shared an image on Facebook

CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is.......... "The CrossFit Total" 15 Min to find 1RM Back Squats -3 attempts 15 Min to find 1RM Press-3 attempts 15 Min to Find 1RM Deadlift- 3 attempts add highest rep from each movement together to find total

CrossFit Feather River shared a link on Facebook

Workout of the Day for Monday October 20th, 2014

CrossFit CSA posted on Facebook

In teams of two, with only one teammate working at a time, perform the following within 28 minutes: 6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero) 50 Burpee Box Jump Overs (24"/20") 10 Rds of Cindy (5 pull-ups-10pushups-15 squats) 6 x 100 Meter Sprint Run (50m down and back, then partner goes) 10 Rds of Cindy (advanced do Chest to bars) 50 Burpee Box Jump Overs MAX Double Unders Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders. *for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner. ** advanced player please perform chest to bar pull-ups

CrossFit 580 posted on Facebook

Save the date! Saturday November 1, wear your Halloween costumes for the team WOD!

CrossFit Ready shared a link on Facebook

Sam getting one of his 165lb thrusters. #crossfitready #readynation #crossfit #affiliatecup #thrusters http://t.co/z3ryd7nr2o

CrossFit Ready shared a link on Facebook

Was that my last Burpee? #crossfitready #readynation #crossfit #burpee #checkwithyourjudge #teamfitaid… http://t.co/T5www0zbgn

CrossFit Ready shared a link on Facebook

Event#1 awesome team! So@proud of everyone #crossfitready #crossfitcommunity #crossfitcompetition… http://t.co/fdgVE5P9PS

CrossFit Ready shared a link on Facebook

Event #1 open team! #crossfitready #crossfitcommunity #readynation arivas411 http://t.co/AmnkWStE2e

CrossFit 580 shared a link on Facebook

http://www.crossfit580.com/wod/320/monday-10-20-14

CrossFit Ready shared a link on Facebook

Alison with a solid 1st Event #crossfitready #crossfitready #readynation alimisenar crossfitkeely http://t.co/cymX9MnAxJ

CrossFit Ready shared a link on Facebook

Event #1 Masters at work! notthebarbie paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/HfnSZcF3S3

CrossFit Ready shared a link on Facebook

Scott showing us what Masters are made if shellyalberi #crossfitready #crossfitcommunity #crossfit… http://t.co/zBchVajG1M

CrossFit Ready shared a link on Facebook

Event#1 Paul making thrusters look easy. paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/EZAYhWeLcT

CrossFit Ready shared a link on Facebook

Brother and sister killing it on wod #1 together side by side. #crossfitready #readynation… http://t.co/SQLaPdnmgJ

CrossFit Ready shared a link on Facebook

Event#1 Paul making thrusters look easy. paulmation #crossfitready #readynation #crossfitcommunity… http://t.co/DhRBfxufeN

@TabataTimes on Twitter

Watch the latest episode of GPTV