Minutes 0:00-3:00 Etc., following same pattern until you fail to complete both rounds Post Reps to Comments. Specialty Class Endurance WOD Well, here we are. One week after having 62 members sign up for this year’s open and throw down to the best of their ability, we wanted to reflect on the first week of competition and what it meant to veteran athletes and first-timers alike. First, let’s recap the workout. A grip-intensive, 9-minute metcon followed immediately by a heavy olympic lift (clean & jerk). This is a great test of fitness, as you’re asked to move quickly through a traditional triplet (that means 3 movements) with light weight and when that is done, lift as much as possible with little recovery in between. In this WOD efficiency and technique was amply rewarded as was WOD strategy. This is true of most WODs, but in the Open, this is much easier to measure as we can assign value (ie rankings) to each and every rep. Squeeze 1 more rep or 1 more pound into that workout, and you jump up the ranks. So, let’s discuss efficiency and technique. Many of our athletes learned that the split jerk is by far the most efficient way to lift heavy weight overhead. If I recall correctly, all of Daybreak’s top scores on the C&J were accomplished with a split jerk. Many athletes pushed pressed or push jerked due to lack of practice with this technique, or simply some hesitation or fear of dropping under the bar. This just emphasizes the option to expand our repertoire of lifting techniques when given the chance to do so. Next, WOD strategy resulted in huge gains across all our athletes. While most athletes connected their snatches and did bigger sets of TTB the first go around, the second try rewarded those who went to single snatches (to preserve grip) and cut down their TTB into more manageable sets. What’s even cooler, is that frequently saw one member share what they had learned with other members throughout the day. While we’re all competitive, the community aspect of the Open is what makes it special. We wanted our colleagues to do better… even if it meant the advisee beating the advisor. Just. Awesome. Lastly, we saw our members push themselves just a little bit harder: knowing that they had a judge, knowing they were being counted, knowing that they could be no-repped… it made everyone move with purpose. Not only that, the natural competitiveness of any contest tends to get the juices flowing more than usual, and we saw so many of you lay it all on the line and PR your lifts (even after a grueling metcon!). This was true of members who were signed up for the Open and those were not! We couldn’t be prouder of our athletes after the first week and look forward to week 2!NEWS
OPEN WOD 15.2
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
Minutes 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
Minutes 9:00-12:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Compare scores HERE.
Open WOD 15.2 strategy, movement prep and WOD. We will review WOD strategy, tips, pacing advice and other things we’ve learned throughout the day. You have the option to do the 15.2 WOD at the end of class. Even if you have done the WOD in the AM, feel free to join us if you feel you’ll try the WOD again.
Run or Row
12 Minutes, 5 Minutes, 3 x 1 Minute
*Accumulate 6 minutes of rest anywhere in this workout.REFLECTION ON 15.1
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174 rx. almost a 50 rep improvement from last year. pretty sure all of that improvement is strategy, rather than ability. my takeaway comparing this year to last…break up your c2b from the start. take a breather in between your sets of c2b and a couple breaths before picking up the barbell again. try to slowly work through the round in 2-3 minutes to keep your heart rate low – its appealing to go fast and rest long, but the rest wont be long enough to recover.
Nice work! Huge improvement.
HUGE improvement! Nice work dude!
Solid gains Manchester. Keep it up.
187 on the repeat done at home on 3/9
Open 15.2, 30#, couldn’t do the scaled 35#, BUT only started 30# OHS this week. 144 reps – Thanks Erica for being my judge and all the encouragement as well as the rest of the 5:30 am crew! Jumping PUs
Open 15.2 144 reps, 65#
15.2 – 81 reps, 17 rep improvement from last year. I really want to get thru 2 rounds, next time! Jason you crushed it! Kathy you are amazing! PR city all over the place for you lately!!
Open 15.2 – 79 Rx. 61 rep improvement from last year. Great job by the 5:30am class. Quiet intensity.
Open 15.2: 77 Rx. Up from 53 last year. Looking for more this weekend.
Open 15.2 – 33 Rx. Last year I got 16 when I really struggled with the overhead squats which were unbroken this time. Lots of wasted energy on no-repped pull-ups…. maybe I do again with mixed grip singles. Thanks Mel for the tip!
Open 15.2 Scaled 45# KPU 133 Last year I did (109 Blue band PU and 25#) PR 24 Reps/ PR 20#.. I’m happy with the progress!
Open 15.2 scaled 22 reps but I will take every one of them- first ever kipping chin to bar pull-ups without a band.
Congrats on the pull up!!!!
Love this. Congrats on the pull up!
First WOD at DCF in 2 weeks. SO NICE TO BE BACK! Didn’t do the wod last year so have no frame of reference. 190, scaled to 45# with kpu.
SO great to see/have you!!
Open 15.2 194 scaled, #45, JPU’s – had to take off my last 6 pull ups for not touching bar but pushed hard today. Talk about outside of my comfort zone…. Loved it! Thanks for extra push when I needed it Jim & Karyn!
15.2: official (scaled) score of 6, thanks to my continued inability to do a pull-up. Was actually a little nervous about 45# OHS after doing 35# earlier this week, and that felt good. After 6, switched to jumping pull-ups and 35# to continue through the set of 10. Stopped when everyone else was stopping. This was an incredibly frustrating one!
Endurance wod (rowing) after: 12 Minutes, 2 min rest, 5 Minutes, 1 min rest, 3 x 1 Minute, 1 min rest between. Meters: 2580, 1130, 272, 272, 273. 4527 total meters.
15.2: 121 scaled. Thanks Mel 🙂
15.2: 138 scaled
15.2 76 rx
138 RX. Up from 74 last year. Definitely re-doing this one. Did the rounds of 10 and 12 way too quickly. I know I can get into the round of 16’s. Looking forward to a better effort on Monday.
I’ll be repeating it with you im sure. lets get you over that 144 rep mark.
Can’t wait!
Unlike Andrew, I can definitively say that I will NOT be doing this one again. Oh. My. God. I had hopes of getting into the round of 16, but I just couldn’t hang onto the 14’s. That said, there were definitely some big gains from last year. First off, my squat is WAY much better. No doubt about it. Last year, I looked like an old dog pooping while trying to get to depth. I didn’t feel that way this year. As for chest to bars – I need to improve on those. I can see trying it again, but I’m not going thru that knowing I’m not getting into the 16’s. Just too many reps to make up in the 14’s.
15.2 – 119 Rx (9 rep improvement)
Awesome PR Bill!
Open 15.2 scaled (more scaled than they listed) 82 – 35#, jumping pull ups
Open 15.2 — 111 ultra-scaled (45#, ring rows)
65 Rx (36 rep improvement from last year) Two tough movements for me, debating giving this a go again…
119RX
never done this one before, it was fun to be honest. Have to work this weekend but I would love to go at this one again.
15.2 scaled 120 with KPU…gonna do this again on Monday for sure!
15.2 – 24 scaled (45#, kipping)
Called it quits after the first round to be smart, switched to front squats and 30 second planks, got through the rounds of 8/10/12 and then called that done too. It’s funny how actually signing up for the Opens – which has the scaled option this year – has given me permission to do the workouts and not pout or mope or whatever. Grudging high five to CFHQ.
94 scaled with kipping pull ups – was better at both movements than I came in thinking I would be, but this was definitely a killer! Much thanks to Mel for the push on the pull ups!
Endurance Wod to start off the morning. Thanks Mel for keeping me going this morning… the struggle was real.
rested during the 830 and then did 15.2 during the 930
15.2 – 84 rx OUCH. I do not want to do that again.
Quick little note to all of you – Today Keegan turned One. I would just like to thank all of you from the bottom of my heart for all the support and encouragement you have shown me and my daughter this past year. I can truly say that without all of you, especially my 930 crew, I could not have come out the other side the same way. Both Bill and I are continually grateful to have found a community as wonderful as Daybreak!! Thank you so very much!
Sara it’s a pleasure to see both your smiling faces! And your drive & strength are an inspiration to me. Can’t believe she’s one. Happy Birthday to Keegan!
199 rx. 6 rep PR.
Outstanding
Awesome!
137 scaled… Overhead movements for the win
139 reps rx (3 rep pr)
need to make it into the 16’s next year. only 5 reps short.