CrossFit Open 16.1 Recap and Tips
CrossFit Open 16.1
Recap and Tips: What’s New?
The first thing that I want to say is that it was a great experience to compete at the CrossFit Games. Not only did I win my weight class, but I even got second place! However, after winning the competition, there were some changes made to the program. For example, they changed the number of rounds from 3 to 5 and added a new event called “Box Rope.”
I’m not going to go into all the details because you can read them here or on their website. But basically it means that instead of doing pull ups, you do rope climbs.
It sounds like something that would be fun right?
Well let me tell you…it isn’t!
In fact, it wasn’t until I watched the video above that I realized how hard it actually is to climb up ropes. So much so that I had to stop myself several times just to catch my breath. If you are one of those people who thinks climbing up a rope is easy, then don’t bother trying this new event!
Another change was the addition of a new category called “Open” division. In the past, divisions were separated into men vs women and then fit men vs athletic men. This new division is for people who aren’t as fit or ready for the regular division.
You can read more about it here, but basically it means that if you are a beginner then you should compete in this category!
The last thing I want to mention is that the scaling options have changed. Instead of “Rx” (as written) or “Scaled” (as said), instead you will see different weights in different colors. For example, in a press you may see something like “35lb (Green), 45lb (Yellow), 55lb (Red)”.
This just means that you can pick whatever weight you want, but the green is suggested, yellow is medium, and red is advanced. You should choose based on how well you think you will do.
Tips for 16.1
This is just my humble opinion, but I think this will be the most important tip of all thirty six. DO NOT SKIP THIS EVENT!!!!!! This is your first taste of a real CrossFit competition and you need to get a feel for it before moving on to more difficult challenges. Personally, this was my favorite event in the last games and I believe that it is also the event that benchmarks your fitness the best. So, once you are finished, you will have a great idea of what you need to work on the most!
Look, I know that jumping rope is not supposed to be fun. I also know that running isn’t either. But for this event, you need to practice your double unders.
Honestly, I hated double unders (jump rope) until I learned how to do them. Now they are one of my favorite things! There are two tricks that you can use. First, you can just buy some PVC pipe and a rope so that you can practice a bunch. Second, watch this video to learn the wrist motion. Eventually, you won’t need to think about it and your arms will just do it!
Here is the thing, while running fast will get you through the rounds of this event, you still have to hit all of the targets. This means that you still need to practice running with target in hand and throwing it accurately. The best way to do this is to get a partner that will throw the target for you while you run with it.
Set up some sort of line that you can run back and forth and practice hitting the target. I’m sure your neighbor will be happy to help if they are anything like my neighbors.
Other than that, try not to dwell on the breathing part too much. Just remember to keep taking deep breaths and you will be fine. Oh, I should also mention that the run is a little longer than you think it will be.
It is only half a mile, but it is all at a fast pace so don’t kill yourself before you even get to the throwing part!
Tips for 16.2
This event seems pretty simple on the surface, but it is going to absolutely destroy your shoulders if you don’t prepare correctly. First, I would start with light weights and get about 50-75 reps in to start. This will help you get a feel for the movement while your shoulders get warmed up.
Once you are comfortable, then you can go as heavy or as many reps as you need.
The proper form for this exercise is that your elbows should be completely locked and stationary at your sides. The only thing that should be moving is your hands as you row the weight to your stomach.
Now, once you feel OK about your rowing, it is time to start practicing the carries. I would highly recommend you either watch this video or try to find someone who can coach you through it. A lot of people have awful form when doing these and that can really lead to injury.
Once you have the form down, it is just a matter of getting your shoulder used to the weight. Start with something light and work up to something that is challenging but not impossible. I would shoot for at least 3 rounds of this weight, but you may need more if you struggle.
Oh, and make sure to rest a day in between working each of your shoulders.
Tips for 16.3
This is the final event and it is going to be different for everyone. Your goal is to get the dumbbells from one end of the gym to the other over the length of the course.
The layout for every gym should be similar. You will have an adjustable 35 lb. weight to start on one side, a row of bowling pins to move with the bowling ball, a jump over a line of cinder blocks, an adjustable 100 lb.
weight to 35 lb. weight on the other side and finally a set of stairs to climb with the weight on your back. The 35 lb. weight is the only thing you will be carrying the whole time.
Now, every gym is going to be different, so I can’t give you a set path on how to get from point A to point B. What I can tell you is that you need to practice and learn the layout ahead of time. You need to know where all the turns are and what direction you need to go at each fork.
A lot of people make the mistake of trying to go as fast as they can throughout. This is not going to work. You should be looking to cut your time at each obstacle.
So, when you get to the pins, instead of jumping over them, see if you can move them without getting too much of the floor dirty. Same with the cinderblocks. Sometimes you can just lift one and roll it out of the way. Really pay attention to the course and look for shortcuts.
If you are still having problems with the time limit, then you need to stop trying to go as fast as you can the whole time. Take your time between obstacles and really look for the most efficient way through everything. This will grind the time down a lot.
You got this!
This one is going to be easy. A simple walk will do the trick.
Nutrition For Today
Remember to eat lots of protein today after your workout. You are going to need the energy and you want to make sure you replenish those muscle fibers.
Also, get some carbs in you as well. This will help you recover even faster.
Here is a sample of what you could have:
6 egg omelet with diced peppers, onions, and cheese. 1 piece of wheat toast 2 slices of cold pizza Protein shake with water after workout Nutrition Facts: 840 Calories, 56g Protein, 126g Carbs, 20g Fat
Don’t forget to drink lots of water!
Looking Forward To Tomorrow!
You are almost done with your first week and I’m sure you have found that getting your workouts in isn’t as bad as you thought it would be. You might even be looking forward to them, which is awesome!
Make sure you take the time today to rest and eat. Your body is going to need to refuel after all of that work.
I’ll see you again tomorrow!
Sources & references used in this article:
- COVID-19: Return to Youth Sports (D Pierce, J Stas, K Feller, W Knox – Sports Innovation Journal, 2020 – journals.iupui.edu)
- COVID-19: Return to Youth Sports: Preparing Sports Venues and Events for the Return of Youth Sports (D Pierce, J Stas, K Feller, W Knox – 2020 – scholarworks.iupui.edu)
- Evaluating tailored feedback for re-engaging residential smart grid users: a case study in milton, ontario (S Huber – 2016 – uwspace.uwaterloo.ca)
- Stress Management for Women: Effective Coping Strategies to Relieve Stress, Worry and Anxiety for Long Term Wellness and Stress-Free Living (C Haven – 2019 – books.google.com)
- Examining the Influence of Crossfit Participation and the Crossfit Environment on Body Image, Self-Esteem, and Eating Behaviours Among Women Using a Mixed … (P Coyne – 2019 – search.proquest.com)
- God With/In: Heal the World. Sing the Good News (A Zentz-Alo – 2018 – digitalcommons.georgefox.edu)