A) 10 Minutes- Overhead Walking Lunge Instruction. Experiment with hand placement, stride length, etc. Start light and add weight slowly until you feel like your balance is challenged or you hit the prescribed 95/65 lbs.
B) AMRAP in 5 Minutes- 25 Feet Of Overhead Walking Lunges, 8 Bar Facing Burpees, 25 Feet of Overhead Walking lunges, 8 c2b Pullups.
C) 5-10 Minutes Pressure Therapy – Legs and Shoulders especially
D) 10-15 minutes Zone 1 Monostructural Activity (row, bike, airdyne, heavyrope etc)
Be advised, we will do WOD 16.1 in it’s entirety (20 minutes of B above) on monday as the workout of the day.
Competitors: Here’s some initial thoughts, I should have a more complete breakdown midafternoon tomorrow. Please check back.
SO- Walking Overhead Lunges. Never seen them before in the Open. I hardly ever do them because of a history of numerous small muscle pulls high in my thigh. Last time I did them was at the Sandstorm Competition at CFW and indeed, I suffered a small pulled muscle midway through. I will be bringing ice bags to the gym in advance of this workout. PLEASE, warm up well and increase your weight in small increments. Grip Width: Narrow is usually less fatiguing at the shoulder but harder to balance, wider grip is just the opposite. Play with both before the workout attempt.
Chest to Bar is the only element where I would attempt to move quickly. Burpees I will measure to 1 every 4 or 5 seconds, a pace that is unhurried but doesn’t allow for any complete stopping. I’d recommend resting and gathering yourself ahead of picking up the bar, mounting it and then trying to lunge 25 feet.
Shoes- Here I have to experiment a bit. C2B and Barf Burpees would benefit from a light metcon shoe, possibly the lunges would benefit from a lifter. When in doubt, equip to address your WEAKEST element.
You should NOT plan on repeating this workout. It’s too long, with too much eccentric muscle contraction (meaning it will make you sore!) Friday I’m going to warm up well and run it for 5 minutes to play with my pacing. I want to feel where I’m at after 2 rounds. If I’m too hot, I will slow my pace a bit on the actual attempt which will likely be Sunday for me.
I have yet to hear if you must alternate legs on the lunge. All 4 competitors did so, but if it’s not specified, there MAY be some measure of recovery advantage to doing all right leg lunges in rd 1 all left leg in rd 2 etc.
OK- That’s it for now. More info tomorrow. Instructors, please let me know directly if you have concerns or questions about the wod, logistics etc.
(From here down added at 4:30 PM)
Having just completed 16.1 jr (5 minutes) I’ll start with some personal notes then move into more general and inclusive ideas and concerns.
At the 5 minute mark I was 2 rds plus 1 set of lunges or 57 reps in. BUT this pace was too fast to sustain (around 2:15 per round). Knowing my capacities and based on my level of discomfort at that point, I am now mapping out a pace to get to 7 rounds, which is 2:51 per round. If I’m significantly ahead of schedule anytime in the first 15 minutes I;d consciously rest until the appropriate time rolls around, then resume.
For me, the challenge on this workout is the lunges (although the burpees were slightly harder than I had thought) and the aspect of the lunge that’s hardest is the balance below the waist. Perhaps oddly, my arthritic knee is good as it strides forward and bears weight, but reactive as it trails behind. I found I needed to dedicate all my focus to my foot placement, too far or close or wide or narrow and my knee would react. This is a problem because it slows my cycle time considerably, not only hurting the score, but fatiguing the shoulder as you are forced to hold the weight overhead longer. Eventually I found that my best bet was actually a short step forward with the left and then a small step back with my right, but clearly that shortens the distance. I end up short striding on my left leg and regular striding on my right so my right leg/glute feels the difference already.
On that front, I did not have problems with bar stability or shoulder fatigue, at least in that short window. I gripped probably 2″ wider than my Shoulder press grip, 6 or 7″ narrower than my snatch width grip. This was a small bright spot.
I completed the 5 minutes in lifting shoes, but after recovery, I tried out the lunges in my Nano’s and preferred them, so I will go with them in the attempt. The are slightly better during the burpees and c2b.
The c2b went unbroken and butterfly and I will try to keep that up for 4 rounds, then likely break 1x in rounds 5,6,7.
Gage did a great job of setting up the room, but I may move the whole course 6″ off the pullup bars and possibly shuffle the floor mats to make more room. Also, as allowed by the rules we will set the course at 7.5 m and pretend like we’re in Europe. This shortens the 25 feet to 24’7″, possibly saving you a step.
General Concerns- As well as those listed above:
Attack the piece you are best at. If that bar feels good and balanced overhead, blaze your lunges and pace your burpees and pullups. I’m going to hit pullups hard, burpees medium, rest ahead of every set of lunges, and try to get them unbroken throughout.
C2B– If you plan on doing singles, it is essential that you get yourself set up to reach the bar with your feet still on the ground, a box, a plate etc. Then you pump your chest through, swing, pull and DROP AS SOON AS YOU CONTACT. Then reload as fast as your plan demands and go again. If you plan on cycling several, make sure that your foot path is clear and you can swing/kip/butterfly with abandon, and also make sure you can reach your bar without jumping. Jumping is very dumb, I promise.
Burpees- At the conclusion of my lunges I will step over the bar and begin my burpees from that side of things, such that at the end of 8 reps, I am on the right side and facing the right way to gather, snatch and go. Especially in the closing seconds, I think this is better than finishing your burpees and having to walk around or over your bar. Burpees should be paced and frankly, sloppy. Sprawl straight down, minimal push up, I may even get up via 1 knee on a round or two. If I’m in the final 20% and have gas in the tank, I’ll push the tempo here.
Equipment– Double knot your shoes, chalk your bar and pullup bar, put your water bottle on a waist high box near your pullup bar. Anywhere else interrupts your flow. I recommend knee sleeves, not so much to stop the abrasions as to assist the stability of your lunge. If you don;t normally use them, no need to worry about them.
Warmup– This is ideal. 10 Minutes zone 1. 10 Minutes dynamic Mobility (aka movement mimicry. Lunge stretches. Overhead locks. etc) 2 Mini rounds at 80% effort and 100% load. So 15 feet of lunges, 5 Barf Burpees, 15 feet of lunges, 5 C2B pullups. You want to feel every transition. If you feel good at the point, recover and go. Be warm and open, but not winded.