Option 1: If you are re-doing the workout on Sunday, then today is your rest/recovery day.
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Option 2: If you are one and done and/or are re-doing the workout on Monday, then complete the following.
Dynamic Mobility and Activation
Two sets of:
Hamstring Floss x 15 pulses per leg
and then . . .
Two sets of:
Hamstring Rack Stretch x 30 seconds per leg
and then . . .
Two sets of:
Leg Cross Over Taps x 10 reps
and then . . .
Two sets of:
Reach Thrus x 10 reps
A.
At 65-75% perceived exertion, complete:
Run 400 Meters
Alternating Reverse Lunges x 20 reps @ 2011
Run 400 Meters
Air Squats x 30 reps @ 20X1
Run 400 Meters
Alternating Reverse Lunges x 20 reps @ 2011
Run 400 Meters
B.
40-54:
Three – Five sets of:
30/20 Calories of Assault Bike
5/3 Ring Muscle-Ups
Thrusters x 10 reps (95/65 lbs)
Rest 90 seconds
55-59:
Three – Five sets of:
25/15 Calories of Assault Bike
3/1 Ring Muscle-Ups
Thrusters x 10 reps (75/55 lbs)
Rest 90 seconds
60+:
Three – Five sets of:
25/15 Calories of Assault Bike
5/3 Ring Dips
Thrusters x 10 reps (65/45 lbs)
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the sets.
C.
Three sets of:
50 Meter Pinch-Grip Plate Carry (walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio
Followed by…
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes
Followed by…
Two sets of:
Reverse Hypers x 25 reps (if available)
Rest 2 minutes
Gave 16.4 a test run Friday after travel and a few hours sleep. Will hit it Monday.
Mob Done
A Done
B. Did 5 Rounds. 5 MU per Felt great. Love working out in a more oxygen rich environment than 4300 feet. 3:15-3:30 per
C. Done
A. Done
B. 3:00-3:20 (five sets)
C. Hope to do later
16.4 – I set myself a goal of 180-185 ended up with a score of 174. DL’s I broke into sets of 5’s (3:19), WB 10-10-10-5-5-5-5-5 (6:27) , off rower at (10:30), HSPU’s 5-3-2 (failed last one). I felt really solid throughout but know where I could probably gain myself :20 to :30 prior to the HSPU’s. HSPU’s are not my jam but I still think I could get that 180…I’ll see how I feel come Monday for a possible redo.
Team 808 needed another male…
A. 800m run, 50 sq, 800m run
B. Conga line: 10 sets, 20 air assault/ 4 mu unbroken
C. Done
Very sore and tired today. Didn’t sleep well, never do after a hard WOD. Still trying to find my solution for better night’s sleep after late day training. Warmed up with a light version of my box’s WOD today (5 rounds of 3 power cleans @ 65#, 3 front squats, 2 s2o, 30 dubs). A. Done, felt good to run B. Did 3 rounds, but with ring dips, can’t do MU’s yet. C. Use 25# plates. That was a good one, since I never work on grip Tried the towel pull-ups, they were pretty cool to try! Tough, only got… Read more »
ROMWOD
Warmed up
So sore today-
A. Done
B.3 rounds- was slow didn’t time-Did C2B instead of MU
50 x 6 with #25 farmers carry
3 sets of 30 DU-they are improving so much-a lot smoother and relaxed
DMA
then…
A. at an enjoyable pace.
Felt good to move around a bit.
A. Done
B. Only did 2 MU per rounds
3:06/3:16/3:22
C. Reverse hypers only….ouch
Tackled 16.4 yesterday and really loved the advice on posture for deadlifts…really saved my back, feel great today, resting up for redo on Monday!
Great job everyone on 16.4!
I am super sore today, so I ran a mile on the treadmill (at my hotel), mobilized for 10 minutes then ran another mile and mobilized a bunch more. Feeling better after moving. That was enough for me today, surprised how sore my shoulders are as well as my whole back side! Now it’s time for some Vegas sunshine and the pool 🙂
I agree-so sore today…
Have fun in sun!
Thanks Cheryl 🙂
A) rowed instead of run- nice warmup
B) 3:05/3:48/3:47/3:46. (First set bike felt good and had a dbl and single on mu’s… But the other 3 sets are the real judge.. All mu’s singles and bike slowed a ton)
C) just did a few sets of 6 hspu to practice standard.
This was perfect today!
mobility – done. That combination of stretches were good ones. A. Run, R. Lunges and Squats – didn’t worry about timing this one. B. 3 sets of Row, Dips and Thrusters – 3:24/3:30/ 3:36 C. Did plate carry using 25lb. plates. Had to skip the towel pull-ups but managed to do the reverse hypers. Did 16.4 yesterday – 189. Scripted it to get 190. Came of the rower at 10:14 and managed to get 24 push-press @ 95 lb. Was hoping to be able to try HSPU’s with all the work we have done on them with INVICTUS programming. Maybe… Read more »
16.4 (50-54) 153 Bummed to not even make the HSPU. 225 DL was just too heavy, three sets of 5 then all singles, the last 15 reps felt like max pulls. Don’t recall the time to complete them but was quite slow. Will see how I feel Monday morning if I will repeat but not seeing much point in it as its not likely 225 will be any lighter by then.
Everybody has been posting such great scores and its really awesome to see so many high on the leader board – well done Invictus Masters!
Don’t get discouraged. Sounds like you gave it a solid effort and that’s all that can be asked of you. Think positive.
Mobility done (pretty beat up today) Had to modify the work today as I had to do this at home. A) Done (ran around my house for 2 min, my legs hurt worse than I thought they would) B) Did 3 rounds, all rounds around 3:15-3:30, Again here ran around the house for 2min on every round, did single arm KB thrusters with a 45 LB bell, and did 5 jumping MU using my kids swing set, C) Did some attempts at a strict muscle up on the 2x 6 cross beam of the swing set, maybe 6 attempts, failed… Read more »
Ok everyone I was wondering if anyone is having this problem… since the Open started I have lost about 4 pounds. I know that is not alot.. but for me it is. I have been eating and I don’t really know if it is nerves or the types of workouts or what. Any suggestions? Should I put in more protein shakes I usually have one post W/O or should I do more carbs? I am up for suggestions.
I am doing a bit more carbs after the Open WODs and I my weight keeps the same…
I do Zone DIet (90% of my days). In my opinion, you can eat some more carbs during this period and keep protein/fat as always. This works good for me.
Most definitely. Most of our guys under eat carbs – increase that carb intake during this time and you will feel a ton better!
Ok! I eat about 250 grams on training days so I will add 50 g more. Thanks!
Thanks Renata ?
Just a suggestion, but I’d think about doing a body composition test to see what type of mass (fat/muscle) you’re losing. And check your status. The test will also tell you how many calories you’ll need to eat/drink in order to maintain, lose or gain weight.
I agree with everything that is being said.. You are little so 4# is a lot. The Open is fun but intense.. You gotta fuel your body! I always eat more carbs when our training sessions feel more metconish:)
Tracy I’ve lost as well, I attribute it to not lifting as heavy as we normally have been??? I’ve been told to really up my carbs the day before tackling the open wods…
I think that is it! and I was resting the day before and following my low carb plan on rest days. I am going to eat up tomorrow and tackle 16.4 again. Thanks Karen. 🙂
16.4: 192, with a 8:11 tie break.
Everything went as planned until the HSPU’s, a weakness for me.
Did 5 sets of 11 for DL with a 10 second break, done at 2:25, than wallballs were 15,15,15,10, with 10 second rest in between, done at 5:14. Row took 2:47. So had almost 5 minutes to do HSPU’s and could only get 27. Tried sets of 5 than 3’s and 2’s, couple no-reps. Will continue to work on them for next year!
It all starts with believing in yourself and trusting your training In my short time following this programming I feel it has helped me a ton. I surprised myself 184 (19HSPU) with 6 no reps. My pacing was spot on and the read provided helped a ton. I am not sure what I would have done without this group Deads were done is sets of 5 with 3-5 quick breaths completed at 2:45 Wallballs 15 out the gate then sets of 10. finished at 5:45 On rower by 6:05 and off at 9:40 “I probably could have gone harder here”… Read more »
So awesome to hear!
I was so worked up over this workout.. Done 195 reps. Row killed me so slow. Good luck everyone.
Awesome work Tracy!!
Solid Tracy!! Nice job! I felt like I was dying a slow death on the rower until I hit 40 cals then I felt revived!! Lol
I got 186 reps (21 HSPU). I did as Nichole advised the DLs in the feeling…Started with 15, 10, 5, 5 and finished with fast singles (2’30”). Then I did 20 wallballs -8- 7 and 5’s (5’45”). Then I finished the row with 10’23” (I am bad on that)….And got 21 HSPU (10-5-2-4). They were good but slow.
Do you think is a good score ? Can I go snowboarding ?…and wait for the last one :)?
Cheers
Yes that is a good score, go snowboarding and enjoy the day!
Good job Renata! Go enjoy the snow!
Great work Renata! Go snowboarding… I wish I knew how to do that! Maybe you can teach me. LOL
Yes I can teach you …come visit me (from November until April):)
Hit up the slopes!
I love you coach ❤️
So at a local gym (CF FRA) for 16.4 Throwdown. I had no intention of redoing this workout till Sunday or Monday, but the atmosphere was intoxicating. Needless to say I have no will power!! Got 212 (48 HSPUs). A 5 rep improvement. Was slower on my tie break time by 50 sec. Did all DLs as singles. WBs as 10s until 35 and HSPUs in 5s until the last 10.
Corey… that is absolutely awesome!
Thank you Tracy.
B. 3:30 with jumping MU, 2:59, 2:58
C. 50sec,56sec,50sec with 45#plates each hand
C2. 10,11
C3. 0# 25,25