So you have decided to do the 2012 Reebok CrossFit Open Event. You made it through the burpees for 7 minutes and now you are starring at Snatches, Snatches and more Snatches! But you are going to do 12.2 on Saturday. The question is how do you train to compete in the Open plus keep up your regular fitness level? It happened to many last year that by the end of the Open their fitness level actually dropped! The reason was that they were trying to rest to be "ready" for the event. They would take the whole week and play with that workout rather than workout. They would not do their normal lifting and would actually lose strength. Here's what I say you should do: figure out what day you are going to do the Open workout, give yourself a day off before it to rest (or to work on the movements and MWOD) and do the normal INFERNO workouts your normal days prior to that. You may need to modify your normal workout schedule but what this will do is keep your fitness, your body, your engine and your mind on track and ready to go. Keep up the strong work and good luck tomorrow!!!
Make sure you guys are signing up for your classes on Mindbody! This will hold your spot in the class. We have a limit, and we are considering dropping that limit to 15. If we have 18 of you show up and 3 of you did not sign up, we will have to ask you to wait until the next class (unless its full also). Holding your spot is VERY important and very easy. Once you hold your spot, you then need to swipe your key card when you get to the gym so we know you are there. This allows us to let people on the waiting list in the class. Please remember these things so it helps us keep a good flow in the class. If we have to do all the adding of people and other computer stuff then you lose time with your trainer watching you. Do your part so we can do ours:)
FEEL THE BURN!!!!
"Power and more Power!"
INFERNO Warm-up x 3
Complete the following:
21/63, 15/45, 9/27 reps
Overhead Squats (135#, 95#)
Double Unders (sub with 3:1 singles)
Back Squat Tabata (225#, 155#)
*8 rounds of 20 seconds max reps, 10 seconds rest. Score by total reps
MWOD....some help for 12.2[youtube https://www.youtube.com/watch?v=VeEhmro6KYE]
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