I’m happy now that we did 3RM dead lifts last Tuesday. It will give confidence to all of you that you can do this workout. It’s two movements that everyone can do. As with all relatively ‘easy’ looking wods proceed with caution! Beginner to intermediate level athletes please be sensible and remember why you do CrossFit and why you are competing in the Open. You are doing it to get fitter, stronger and have an enjoyable experience. Going to A&E to have your shins stitched or to the chiropractor/doctor/physiotherapist to have your back treated isn’t much fun. Make sure you maintain good form on the dead lifts and compose yourself before jumping on the box. Do step ups if needs be before it’s too late! For the advanced that can rip through this at a phenomenal pace you need to remember to try and maintain good dead lift form for as long as possible. Doing rebound box jumps is severe on the calves and Achilles tendon and carries an associated risk. That risk is increased each time you do this workout. You might get away with doing it on Friday and repeating on Monday but don’t do it within a shorter time frame and definitely don’t do it twice in one day! For the advanced every rep will make a huge difference in this one as the scores will be quite close so you will need to start fast, and stay fast which means there will be an inevitable breakdown of form. If you start to become a danger to your self the coach has the right to step in and tell you to slow down or stop. I won’t accept totally shit movement and undoing Jerry and myself’s hard work just because it’s the Open. It wouldn’t be accepted in the workout of the day and it won’t be accepted in the Open. There will be at least a 30 minute prep for this wod focusing on calves and Achilles, and posterior chain (hamstrings, adductors, gluteus, erector spinae). Personally I’m not a fan of a movement that fatigues the posterior chain such as high rep dead lifts and going straight into a box jump. The posterior chain fatigue and heavy legs you’ll feel drastically increase the potential for mistiming the box jumps and hitting your shins off the box. There are shin guards at the gym if anyone wants to use them! Wearing long socks and/or tights will help save torn shins on the dead lifts but they won’t help on the box jumps if you make contact with the box. It’s inevitable at least one person will get ‘shinned’, don’t let that person be you. The Open is just another training day. Safety, longevity and healthy training is far, far more important than the Open. Please remember that. As usual for me it will be ‘one and done’, maybe more of you understand better now why that is always my approach. Best of luck! (By the way we are fortunate at CrossFit Mallow to have the exact plates in lb’s (Or kg’s), there will be no messing about with fractional and small plates, every second will count in this one!)
Posted on: Fri, 14 Mar 2014 10:30:25 +0000
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