The final week of the Open has arrived! Let’s finish strong!
Workout 17.5
10 rounds for time:
9 thruster 95#/65#
35 double under
Here’s a break down of how to prepare for your best performance yet!
Mental Strategy
Positive mindset is STILL the most important aspect of your workout. Know you will have a successful performance before you begin and the rest will be easy. Even if you feel this workout does not play to your strengths, stay positive. You CAN do this!! Do not go into the workout defeating yourself before the clock starts. When your mind is sure, your body will follow. Now is the time to put forth your best effort and have fun!
My favorite part of the Open is the sense of community it creates. There is nothing like rallying around your gym family to achieve your highest level of performance. Continue to push yourself within your ability and remember the intensity you can bring. Relish in your accomplishments and take away what you can improve upon for next year. These aspects are the true spirit of the Open.
Warm-up Strategy
The warm-up will include some movement drills to bring awareness to your body position and fire up the nervous system. It will also include a short primer. The primer is meant to get you sweaty! It is important to take time to spike your heart rate and push the demand on your muscles before the workout begins. You do not want the first time your heart rate elevates to be during the workout. Take 5-10 minutes after the movement drills and primer to recover before beginning the workout.
General Warm-up (10 minutes)
Movement Drills/Primer
Cool Down Strategy
Breathe! Use your diaphragm to take full deep breaths. Getting more oxygen to your muscles will help with your recovery. After you have come back to the land of the living, hop on a rower or bike and cruise for 10 minutes. Be intentional with your movements and continue to take deep belly breaths as you let your body relax. Take this time to bring your body back to its resting state and begin the recovery process.
Be sure to hydrate after your workout. Making a mixture of water, sea salt, and a few slices of citrus is my favorite way to hydrate after a hard workout. This combination will help you quickly replace much needed electrolytes without the sugar and artificial junk contained in most sports drinks.
Mobility
The day after your workout is a great opportunity for an active rest day. Get out of the gym and take some time to do an activity you enjoy. Whether you are a hiking, biking, running, or swimming aficionado move at a continuous moderate pace for 20-30 minutes. This will help bring fresh blood to sore muscles and speed up your recovery for your training week.
Please reach out if you have any questions.
Good luck! Stay positive, have fun, and leave it all on the floor!
-- Dr. P
10 rounds for time:
9 thruster 95#/65#
35 double under
Here’s a break down of how to prepare for your best performance yet!
Mental Strategy
Positive mindset is STILL the most important aspect of your workout. Know you will have a successful performance before you begin and the rest will be easy. Even if you feel this workout does not play to your strengths, stay positive. You CAN do this!! Do not go into the workout defeating yourself before the clock starts. When your mind is sure, your body will follow. Now is the time to put forth your best effort and have fun!
My favorite part of the Open is the sense of community it creates. There is nothing like rallying around your gym family to achieve your highest level of performance. Continue to push yourself within your ability and remember the intensity you can bring. Relish in your accomplishments and take away what you can improve upon for next year. These aspects are the true spirit of the Open.
Warm-up Strategy
The warm-up will include some movement drills to bring awareness to your body position and fire up the nervous system. It will also include a short primer. The primer is meant to get you sweaty! It is important to take time to spike your heart rate and push the demand on your muscles before the workout begins. You do not want the first time your heart rate elevates to be during the workout. Take 5-10 minutes after the movement drills and primer to recover before beginning the workout.
General Warm-up (10 minutes)
- Bike, row, ski erg, jump rope, running drills, ect. You may pick one implement or mix them up. Choose the movement that makes your body feel the best. You want you to have some blood flowing before going into the next phase of the warm-up.
Movement Drills/Primer
- 3 rounds (for quality):
- 10 plank to down dog
- 10 plank to deep squat
- 10 band pull apart
- 10 plank to down dog
- 3 rounds (for quality):
- 20s jump rope
- 10 front squat - open bar
- 5 pause strict press - open bar
- 20s jump rope
- 3 rounds (pick up the pace):
- 4 thurster - work up to WOD weight
- 10 double under
- 4 thurster - work up to WOD weight
Cool Down Strategy
Breathe! Use your diaphragm to take full deep breaths. Getting more oxygen to your muscles will help with your recovery. After you have come back to the land of the living, hop on a rower or bike and cruise for 10 minutes. Be intentional with your movements and continue to take deep belly breaths as you let your body relax. Take this time to bring your body back to its resting state and begin the recovery process.
Be sure to hydrate after your workout. Making a mixture of water, sea salt, and a few slices of citrus is my favorite way to hydrate after a hard workout. This combination will help you quickly replace much needed electrolytes without the sugar and artificial junk contained in most sports drinks.
Mobility
- calf stretch 2 minutes per side
- couch stretch 2 minutes per side
The day after your workout is a great opportunity for an active rest day. Get out of the gym and take some time to do an activity you enjoy. Whether you are a hiking, biking, running, or swimming aficionado move at a continuous moderate pace for 20-30 minutes. This will help bring fresh blood to sore muscles and speed up your recovery for your training week.
Please reach out if you have any questions.
Good luck! Stay positive, have fun, and leave it all on the floor!
-- Dr. P
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