14.1 is upon us and it’s do or die time now.
Carl Paoli, of San Francisco CrossFit, does a great job walking through some hip and shoulder warm-up techniques in the video below. I highly recommend watching it before you do 14.1.[youtube http://www.youtube.com/watch?v=vZiCkAlTNA0]
Carl recommends doing power snatches the whole time, keeping your breathing steady and even. For beginner to intermediate athletes, keeping to a breathing and rep scheme can be key to getting in more reps.
Here’s one rep-scheme Carl recommends for when you get tired: 5, 4, 3, 2 1. Each time you put the bar down for a rest, you should give yourself three breaths then move on to the next number. If you haven’t guessed – 5, 4, 3, 2, 1 = 15 🙂
If you’ve already done it, post your times, tips, any breakdown points and how you tackled the WOD.
One of the major pitfalls I see is burning out your forearms: I blogged about this one yesterday.
SNATCH TIP: DO NOT death grip the bar. Some athletes release their hook grip at the top. Whatever you choose, you’ll need your forearms for the double-unders.
FOR BEGINNERS: you’re allowed to clean and jerk this WOD (see here http://games.crossfit.com/workouts/the-open @ 1:15). If you’re shoulders are burning from pressing out the snatch too much, switch to clean and jerks and don’t stop moving.
I’ll update with my score tomorrow. Post your times, tips and strategies below.
UPDATE: I just finished 14.1 a few hours ago. It was pretty tough. My Score: 261 reps (5 rds + 36). I haven’t decided yet, but I think I’m going to do it again on Monday.