Workout of the Day
For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each at Invictus Guided Visualizations.
A.
Two sets for learning and comfort of:
Concept 2 Speed Start + 3 Smooth Strokes
Quick Release out of the Concept 2 Erg
Rest 10 seconds
Quick Entry into the Concept 2 Erg
Concept 2 Speed Start + 3 Smooth Strokes
Rest until fully recovered
B.
Two or Three sets of:
Row 10 Calories at Round of 27 Pace
Quick Release out of the Concept 2 Erg
3 Thrusters with Rhythmic Breathing
Quick Entry into the Concept 2 Erg
Row 5 Calories at Round of 21 Pace
Rest until fully recovered
C.
CrossFit Games Open Event 15.5
For Time:
27 Calorie Row
27 Thrusters
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters
Masters 40-54 – 95/65 lbs
Masters 55+ – 65/45 lbs
D.
10-12 minutes of Light Spinning on the Assault Bike
If you’re going to be “one and done” on 15.5, go enjoy your evening with friends and family. Celebrate the conclusion of the Open and plan to give yourself the rest of the weekend off from the gym. If, on the other hand, you’re in a bubble position for a regionals qualifying spot, get some good sleep and be ready to come back and tackle this workout again on Sunday or Monday.
F/47 16:50 on this one…did it Friday. Slower than I would have liked. The biggest mistake on this was listening to my judge instead of staying internally focused and sticking to my plan – It’s the only workout this has happened during the entire Open, so I’m not sure why it happened now. BUT, I’m kind of glad it did so I remind myself to find that balance between letting in the encouragement and energy, but blocking out well-meaning advice if it doesn’t mesh with the plan. 🙂 I had planned on redoing today in a quieter environment (and follow… Read more »
16:26 Not surprising for me. Thrusters kill me. I went to fast on the rower too.
I feel you. Thrusters kill me too!
Hi Liz , Thank you so much!
9:46 today with a smarter rep scheme. Happy with it. My Open is done. 🙂
Hi Leya! What was the change in your rep scheme?
I broke my 27’s into 10, 9 and 8, my 21’s into 8, 7 and 6, my 15’s into 8 and 7 and then only did the 9’s unbroken. I also had someone who I’d listen to telling me to get back on the bar so I didn’t take much rest. I was then able to push harder on the row (I stayed over 1000) and move the bar faster during the thrusters. Hope this helps!
15:5, 8:51.
Smoked legs, this was a hard one! 🙂
Excellent result! Next step Master Qualifiers?
I hope so but I’m not sure I’m gonna make it all the way! 🙂
15.5 9:30. The thrusters got me. My quads are toast.
Good luck everyone.
10:29 – 27’s and 9’s were unbroken. 21’s and 15’s were broken into two sets. The row went downhill pretty fast. Then I rolled around on the floor for a while and swore to cool down. Repeating on Sunday!
11:14
C. 11:33; finally I did something decent the 1st time! WIN!
12:35 RX
15.5 12:31 may redo Monday!!!!
15.5 8:49
15.5 10:34
Litsa, that is great! I’m inspired by your scores in the Open and in this programming.
12:03 for first attempt. From 12pm on through 6:30 when I did wod, abdominal pain level was to 5-6. Powered through it but was nearly doubled over on every break from thrusters. Thrusters were solid and kept to rep scheme but the pain was so bad it was hard to get back on the bar. This caused me lots of wasted time. I actually almost had to stop on 9s but I was so close to finishing, I forced myself to just bang them out and keep going. Rowing was fine but very painful if I bumped handle into stomach!… Read more »
Kelly!!! This is your body trying to tell you to slow down and let it heal! Listen to it!
I agree. I am not going to redo 15.5 regardless of how I feel.
The frustrating thing about it is that the dr’s all say if no pain, workout is fine. I just have had it so long that it is hard to step down and sideline myself. I know you understand. But it isn’t like a knee injury or back injury. When good, I feel great!
15.5 first go today. Score was good, but going for more, better, faster on Monday.
10:30 Rx; gave it all I had today, really wanted something in the 9:00’s.
13:46 RX
Priority #1 this off season, Get Stronger.
9:18. All unbroken. This was my best effort in 5 years of the open. Blocked out the pain and pushed through.
Fantastic Sam!
15.5 RX – 45-49 – 11’23 (my thursters were 27 – 11/10 – 8/7 – 9)
I will try to go sub 11′ on monday. I think I can do 27-21-8/7-9. Need a liitle more heart to push on the rower so I will try to push again on thé thursters
Great weekend to you all!
12:58 RX. I think one and done on this sounds pretty good.
15.5. 10:50. Rx
55-59