Options for Today’s Workout: Hey guys – great work finishing strong with the 2016 CrossFit Open! I would like you to take an extra rest day and recover from the high intensity and high emotion the Open has brought. Take today to reflect on your performance, what you did well on and what you would like to improve on. Then get ready because tomorrow we start preparing for the Masters Online Qualifier, so rest up!Â
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
B.
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.
C.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
D.
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.
Redo of 16.5 (13:42) First attempt was 13:56. This was a 2:15 improvement from 2 years ago. I really appreciate the programming that is being put together for us hear as Masters athletes and having those of you here posting is a great motivation for me to keep pushing to get better so thank-you all!
I will wait until Wednesday to be sure but I think I reached my goal of top 200 in the M45-49 🙂
16.5 15:42, very happy with that as thrusters are my nemesis! Huge thanks, Nichole, the programming had been awesome and the performance of others following the programme has been am inspiration and a motivation. I’ve followed since November and it’s brought me multiple PRs and placed 3rd in country (UK) and 15th in region (Europe). Looking forward to starting the Off-season work next week! And congratulations to all the Invictus Masters going forward to the MOQs!
That is fantastic to hear Tim!!! Super pumped for you!
Redid 16.5 again 5 sec improvement 11.23
16.5 18:12 A 2:30 improvement over 14.5
Well, I didn’t finish as high in the rankings as last year, but overall I know I’m stronger than last year.
Good luck to all that made the qualifier, I look forward to seeing you all crush it!
11:34 – I went again on 16.5 and got 1:05 improvement from Friday.
First of all congratulations to everyone! You ALL freaking amaze me! I decided not to redo 16.5. So I rowed and worked on my Income taxes. That was its own WOD. I really wanted to try 16.5 again but my body was just too sore. I felt as though it would not be in my best interest. What an amazing experience my second Crossfit Open has been. Thank you 100 times over Nichole and everyone on here for the encouragement and unbelievable support these past few weeks. And of course for the programming! I know I would not have pushed… Read more »
Thanks Tracy! You are an inspiration to everyone on this Blog!!
Nice post! Keep it up Tracy!!
Tracy ever since you popped up on this group I’ve been excited to see how you would do in the Open this year and as I thought you would, you did amazing! Congrats!!! I totally agree with you on the programming and I too have had great improvements because of it. Love having you here!
C.Daluisio 🙂
Aww thank you! YOU are so very kind! Keep up the great work!
Redo today shaved off another 26 seconds to 12:44. That’s more than 8 minutes from 2014!! Got to meet and get judged by Tom Belligan who’s visiting from Cleveland. Good times with Cheryl, Al, Ed, Andy and the crew. Kinda glad it’s over… 🙂
Fantastic Kincaid!
Thank you Nichole!
16.5 redo tonight, 13:50. Much better planning/pacing through the early sets helped me later in the workout. Friday night went out too aggressive and redlined in set of 12s. Thanks again for the great programming and congrats to everyone on their Open performances!
16.5 is in the books 1:56 faster than 2014 14.5 however no where near the top guys. Oh well this year’s open has been fun and now to get ready for next year 2017. Thanks Nichole for the programming. Looking forward to doing the Masters Qualifier Wods to see how I do.
Good Luck everyone who advanced!
After lots of icIng, massage, Marc Pro, voodoo flossing and more on my triceps this weekend, I decided I needed to give 16.5 another go today. I was far from recovered but was able to improve 14 seconds to 12:38. Not a great score for me but I really gave it everything. Will have to recover over the next couple days I’m sure. So very happy to close out the Open finally!! On to the Qualifier. Thanks for everything!
yay Leticia so glad you gave it another go! Congrats!
Thank you Tracy!
Nice work Letciia! Can’t wait to see how you do with the Masters Qualifier workouts…you’re amazing 🙂
Thank you ?
Recovery day today. I ran 30 minutes and I did some more 20min Bike/Row light
16.5 – 13’01” (3 minutes less than 2014)
I feel a little “dead” after that …, a bit of flu I guess.
I am very motivated for more though 🙂
Did 16.5 and that monkey is off my back!! I would have been better with a repeat but it is what it is. Not sure I’ll make the qualifier with 16.3 debacle and now this mediocre time but looking forward to a good training year!!!
Great job Jenny!
ROMWOD
Active light recovery day
2 500 M row
3 sets of 60 DU-getting better-relaxing more in the shoulders.
16.5 redo: 13:52, slower than the 13:08 the first time. Oh well, gave it everything I had, my triceps were totally shot from the first go around, and went out way too fast on this. Now sitting at 119th, will have to wait and see if I get bumped. It’s gonna be close! Definitely know what to work on for next year.
Soooo 1,000 swim
16.5 with a better plan this time !
Thank goodness that one is done
Nichole-Good Morning…Can you speak to the upcoming programming for those of us who are not moving on to the next level? I remember last year there was no programming and we were encouraged to stay out of the box for a few weeks. Will this be the case again this year? Thanks!
Dean- I believe this answers our question. I took it from the blog.
https://www.crossfitinvictus.com/competitors/blog/
Yep, check out the blog today Dean! But I would say take this week as an active recovery week and then jump in for the last 2ish weeks leading up to the Masters Qualifier for fun!
The people who did not make the he qualifier will just follow the same programming posted for the Masters Qualifier or is that separate programming that you need to sign up for in addition to this? There will be nothing posted daily for the people who did not make it and we take an active recovery week? It sounds like there will be 2 different workouts posted, one for us and one for the qualifiers. Sorry if these are stupid questions, just want to clarify so I know what’s next.
Hey Gina!
There will be one program for Masters. We are programming for the Masters Qualifier, which is in 3 weeks. I would encourage everyone to follow that program because it will be quality training and it will be nice to see how everyone does with the Qualifier, regardless if you are doing it or not. Then we will transition the blog to an off season program!
Hope that answers your question!
Yes, Thank you!!
What off-season? Will there be Games Prep programming for those of us who couldn’t even sniff the cut-line for Masters Qualifier? 🙂
jk Looking forward to what’s next! And good luck to those that made the Masters Qualifier! Looking forward to watching you guys and gals at the Games!