CrossFit Open Workout 16.3 Recap + Tips
CrossFit Open Workout 16.3 Recap + Tips:
The first thing you need to do after finishing your warm up is to start doing some heavy lifting. You will want to perform a few sets of 5 reps at each exercise before moving onto the next one. If you are new to the program, then it might take awhile for you to get used to all of these exercises so keep going until you feel comfortable with them.
After completing your warm up, you will want to move onto the second part of the program which is the cardio portion. You will want to complete 30 minutes of cardiovascular activity such as running or biking every day during this phase. This should be done 3 times per week if possible.
In order to stay healthy throughout this period, you will need to eat a varied diet consisting of fruits and vegetables along with whole grains and lean proteins like fish, chicken and eggs. Avoid eating too much sugar and processed foods since they will only cause you to gain weight.
If you have any questions about the program, feel free to ask us in the comments section below!
Crossfit Open 11.2 Strategy
Many people are talking about crossfit open 11.2 strategy, but what is it and how does it work? In the past few years CrossFit has grown immensely in popularity. One of the reasons people enjoy it is because of the challenge it presents. But even among the CrossFit community, everyone finds a different challenge to be the most appealing.
While one person may find that heavy lifting is their passion, another may prefer the cardio workouts. And still another may enjoy the mental challenges that the competition brings. Whatever your passion is in the sport, there’s most likely a time and place where you need to tap into it. But for some, just knowing where your strengths lie isn’t enough. You need to have a complete knowledge of how and when to apply them to each challenge, otherwise you won’t be successful.
If you aren’t sure about your CrossFit Open 11.2 strategy, here are some tips to help you out.
Many people overlook the importance of nutrition during a competition like the Open. While you’re training, it’s important to eat as well because your body is burning calories at a high rate so it needs fuel. But while you’re competing, your body is using up less energy. So when you sit around all day and don’t do much of anything, your body doesn’t burn as many calories.
So what does this mean?
You should be eating more DURING the competition to ensure that your body has enough energy to complete the WODs. Just make sure the foods you eat are healthy and supply a good amount of energy. You don’t want to eat junk food or anything with lots of sugar since this will only give you a temporary energy boost and then make you really tired in the long run. Stick with complex carbs and lean proteins.
Another reason why nutrition is so important is because you’re competing against everyone in the world. This means that people in Africa, Russia, China, Australia, everywhere, all with different diets and genetic histories are competing against you. If you make the mistake of eating poorly, they won’t. And that’s a lot of people that have a big advantage over you! So do yourself a favor and eat some vegetables!
The last thing to keep in mind is that you’re going to be sore after every WOD. This is normal so don’t panic. What you need to do though, is make sure you stretch properly after each workout. Don’t waste your time with static stretches since these don’t actually improve your flexibility and they can actually lead to muscle strains and tears.
Instead, focus on movements that actually increase your flexibility. For example, if you’re stretching your calves, then step back and forth from your tip toes to your heels. If you’re stretching your quads, then do a knee bend. The best flexibility exercise though, is just jumping since this not only stretches your hamstrings, but it gets your blood pumping which is good for warming up and getting your muscles ready for the WOD.
If you’re not used to doing flexibility exercises then don’t overdo it or you’ll risk hurting yourself. Stretch lightly and slowly until you feel the stretch, hold it for about a minute, and then move on to the next muscle group. This is just so that your muscles get use to the new routine. After a week or so, you’ll find that you can stretch more aggressively. At that point, feel free to do your normal warm up including running, jumping, etc.
Now you’re ready to conquer the CrossFit Open! Good luck and have fun!
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