the training plan cfg open manual workout 15

The Training Plan CFG Open Manual WORKOUT 15.5

Table of Contents 1. Official Workout Description 2. Workouts(s) Overview

Equipment Setup

3. Specifics on WORKOUT 15.5

General notes Pacing Recommended sets per movement Movements

Row Thruster

4. Warm up 5. Cool Down 6. Fueling

The Training Plan CFG Open Manual Workout 15.5 See http://thetrainingplan.co for more videos and tips to help you be successful in the Open and beyond

http://thetrainingplan.co/

1. Official Workout description, instructions and notes (Found here at games.crossfit.com) WORKOUT 15.5 2721159 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “321 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing. Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout. This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25. Equipment • An indoor rower with a monitor that measures calories • Barbell • Collars • Plates to load to the appropriate weight for your division For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions. *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.


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


Video Submission Standards Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.



Workout 15.5 Variations Rx’d (Rx’d Men, Masters Men 4044, Masters Men 4549, Masters Men 5054, Rx’d Women, Masters Women 4044, Masters Women 4549, Masters Women 5054) 2721159 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 4044, Scaled Masters Men 4549, Scaled Masters Men 5054, Scaled Women, Scaled Masters Women 4044, Scaled Masters Women 4549, Scaled Masters Women 5054) 2721159 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb. Masters 55+ (Masters Men 5559, Masters Men 60+, Masters Women 5559, Masters Women 60+) 2721159 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb.



Scaled Masters 55+ (Scaled Masters Men 5559, Scaled Masters Men 60+, Scaled Masters Women 5559, Scaled Masters Women 60+) 2721159 reps for time of: Row (calories) Thrusters Men use 45 lb. Women use 35 lb. Teens (Teen Boys 1415, Teen Boys 1617, Teen Girls 1415, Teen Girls 1617) 2721159 reps for time of: Row (calories) Thrusters Boys use 65 lb. Girls use 45 lb. Scaled Teens (Scaled Teen Boys 1415, Scaled Teen Boys 1617, Scaled Teen Girls 1415, Scaled Teen Girls 1617 ) 2721159 reps for time of: Row (calories) Thrusters Boys use 45 lb. Girls use 35 lb.



2. Overview, WORKOUT 15.5 WORKOUT 15.5 a.k.a the suckfest. Equipment (Additionally, read the official instructions above) Rower Make sure you choose a rower that’s well maintained with plenty of battery left on the PM (Performance Monitor). Newer model PMs turn on faster (not that this will make any significant difference). Barbell Choose the one that makes you happiest Plates Choose ones with least amount of bounce. Using pound plates makes the barbell easier to load (no small change needed). Shoes Weightlifting shoe will help in both the row and the thrusters Belt No Chalk Have this easily available if needed for cleans (make sure to stay within the frame for filming) Setup Work in a small area to minimise transitions (or to have the option to) and to keep filming easy. Make sure clock is easily visible in the frame and that all equipment fits within the frame (including chalk). Make sure your workout area is clear of distractions and random people walking in the frame during filming (block the area out if possible)



3. Specifics on WORKOUT 15.5 General This workout will mainly come down to pacing smart at the beginning and your capacity to dig deep in the later rounds You can lose a lot of time in the transitions so make sure you minimise time spent here (even when you don’t want to) Pacing Your overall pacing strategy should reflect your current conditioning. You will be limited by systemic/metabolic failure in this one (thrusters relatively light). Pace the row (details below), keep the transition times minimal between the movements and aim to go unbroken or minimise rest in thrusters (if you do rest). Recommended sets/pace per movement Row Key here is to pace well during the first two rounds in order to minimise transition/rest times and to sustain a good pace throughout. Last two rounds are go time, 15s is where it’s won or lost as long as you were consistent in the beginning, 9s just move towards the light. Stroke rate: around 22 24 (Drive : Recovery ratio = 1 : 2, see also movement section), for smaller athletes, you can experiment with higher stroke rate as needed. Pace: Use the chart below to choose a reasonable pace, it’s better to pick up speed after the first (1) round, rather than to fade away.. The chart below is borrowed from CrossFit Rowing blog and gives you an approximate idea of 500m split vs. calories/hr pacing.

Average 500m Split

Time

Calories/Hr

02:00 1005

01:55 1092

01:50 1205

01:45 1325

01:40 1486

01:35 1704

01:30 1925


http://crossfitrowingblog.com/2014/09/09/translating-calories-to-split-times-for-crossfit-rowing-workouts-on-the-concept2/


01:25 2261

Thruster If your goal is to compete at the Regionals this year, you must go unbroken on the thrusters. Period. For normal human beings you might need to break these down, few suggestions on how: 1. Negative splits 15 + 12 / 14 + 7 / 9 + 6 / 9 (yes, 9) 2. Negative splits (over rounds) 27 / 15 + 6 / 8 + 7 / 9 3. Even splits 9 + 9 + 9 / 7 + 7 + 7 / 5 + 5 + 5 / 9 (yep, still 9 here) 4. Mix 15 + 12 / 7 + 7 + 7 / 8 + 7 / 9 You get the point, many ways to break it down. Now, before you do, ask yourself if you really need to take a break (because you’re about to pass out or puke) or whether it would just be “nice and convenient” to take a break.



Movements Row From Concept2.com: The key to keeping your stroke rate reasonable while increasing intensity is applying good power at the beginning of the stroke (the drive) and keeping your recovery under control. During the drive, be efficient with your power by engaging your legs at the start, then swinging the back, and then following through with your arms. On the recovery, don’t rush as you slide toward the handle for your next stroke. It’s called “recovery” for a reason! Overall, your driverecovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive. Review our Technique video if needed, and be sure to check out our video on Rowing with Greater Intensity. Movement efficiency is going to pay back big time here, take the time to review the above content from C2. Damper: Choose a higher damper setting for this, 7+ for smaller athletes, 8+ for bigger athletes) You can keep the foot straps relatively loose to make transitions easier (but not so much that they prevent you from exerting force on the foot pads throughout the drive phase) Thruster Your main aim here is to keep doing work. The less you need to break these down, the better. Keep breathing throughout (so easy to forget..) Finish the hip drive before pressing the bar overhead but don’t over emphasise the hip extension with this light a weight (this will save your hips/legs for rowing) Don’t try to actively limit your range of motion at the bottom of the squat, this will only fatigue you, choose a stance width that allows for optimal cycle time / minimal fatigue (Little wider stance allows you to tax slightly different muscle groups compared to rowing)


http://www.concept2.com/indoor-rowers/training/technique-videos

http://www.concept2.com/indoor-rowers/training/technique-videos/rowing-greater-intensity


4. Warm up, WORKOUT 15.5 Three (3) phases

1. Your aim here is to elevate HR, get hot and sweaty, prep the movement patterns and address movement limitations (as much as possible)

2. Prep the specific movements (row and thruster) 3. Mini rounds to feel and practise the pacing

Phase 1

1. Row for 710 minutes at easy pace, focusing on your form. 2. Row 3 5 x 10 seconds fast : 30 seconds easy 3. Do the following Flow sequences

a. Squat b. Thoracic

4. Do additional mobility as needed (see also TTP mobility prep video, coming soon) Phase 2

1. Warm up the thruster first with empty barbell then with prescribed weight, make sure all positions (squat, overhead) feel good at this point

2. Work on the rowing drills from C2 technique video if you haven’t yet, try different damper settings and pacings (cal/hr) out to find your sweet spot.

Phase 3

1. 3 4 sets of : 7 Calorie row, 5 Thrusters @ Prescribed weight, Rest 30 seconds b/t sets, go little faster on each set (make sure you’re hot and sweaty at this point) but not to fatigue

a. Focus on moving well (see considerations at workout specifics), breathing and optimising setup/transitions/pacing.

2. Rest 3 4 minutes before starting your workout



https://thetrainingplan.wistia.com/medias/z3yymkpafc

http://youtu.be/aWjZRqLXMR0



5. Cool down, WORKOUT 15.5 Your aim here is to return your HR back down, initiate aerobic recovery and restore range of motion (Don’t forget to be an athlete, even after the Open Workouts).

1. High five your judge and sign the scorecard! 2. Walk around for 5 minutes or so to bring the HR down 3. AirDyne for 10 minutes at easy pace, HR < 140 4. Go through Thoracic Flow and Lunge Flow, each once to restore range of motion 5. Voodoo floss both thighs, 2 x 2 minutes per side

15.5 Recovery with Marc Pro from the Resiliency Project


http://youtu.be/aWjZRqLXMR0

https://youtu.be/g_09icA11e4


6. Fueling, WORKOUT 15.5 Pre Event Consume a natural whole food meal at least 2 hours before the workout, preferably 3+ hours as the highly lactic nature of this workout is highly likely to cause gastric distress if you've eaten too close to the event. Stick with foods you are familiar with and know to digest well. Examples; Eggs, chicken, fish, ¼ cup to 1 cup of sweet potato, beetroot, rice or fruit. A small serving of veggies is ok, but keep fibrous foods like this low to allow good digestion. Fat should also be minimised, but not completely excluded, fat on meat, or cooking fat should be sufficient, don't add extra. Supplements loading 12 days before workout 510g creatine. This workout is what creatine is made for, helping to buffer your ATP energy system, which will be under heavy demand during both the cleans and the HSPU. 5g betaalanine. This is also a supplement well suited to this workout. Not as reliable a performance booster as creatine, so that should be your focus. 35g baking soda, 23 x day. Remember to drink this with lots of water, and if you haven’t practiced with it yet, now is not the time to start. Supplements at least 1 hour before. 510g creatine. 510g betaalanine. 315g baking soda (high dose ONLY if you have practiced!!) 1 shot of beet juice 36mg/kg caffeine (6090mins before event, more is not always better. Know your ideal level of stimulation). If doing the event in the afternoon/evening, it’s recommended that you avoid caffeine in the morning (and even for 12 days beforehand), to ensure you are more sensitive to the afternoon dose. A higher level of arousal may work better for you in this workout compared to previous ones, so if you think you can handle more caffeine, get the barista to add another shot...... Ensure you are sufficiently hydrated. Add an electrolyte tab to water if performing in excessively hot conditions. No drinking between sets on this one, every second counts….but maybe take one last swig just before 321, to get rid of that ‘cotton mouth’.



Postevent 510g BCAAs 510g Glutamine 1030g Carbohydrate (baby food, coconut water, paleo bars, fruit etc) Eat a normal whole food meal 12 hours later, with protein, veggies and fat. Avoid caffeine and alcohol for rest of day. If you’re going to have a cheat treat meal to celebrate the end of the Open, take care of your recovery first with the above post event fuel, and the below supplements. Supplements; 510g Glutamine 12 tabs curcumin 36g fish oil



Postevent 510g BCAAs or 2040g protein powder 510g Glutamine 2060g Carbohydrate (baby food, coconut water, paleo bars, fruit etc) Eat a normal whole food meal 12 hours later, with protein, veggies and a good serving of fat (24 thumbs). Avoid caffeine and alcohol for rest of day. Supplements; 510g Glutamine 12 tabs curcumin 36g fish oil 1 cup of bone broth Some zinc and magnesium before bed may help with a deeper, more restful sleep.



the training plan cfg open manual workout 15

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