14.2 is a great CrossFit workout!!! This workout tests your anaerobic threshold through your work-to-rest rate capacity. I would like to start off by saying this is the CrossFit Open, which is meant to test your abilities to CrossFit and I hate to break it to you but movements like double-unders and chest to bars are a big part of CrossFit. If you do not have them yet, do not be scared, you have 365 days to work on it until next year! I know that sounds harsh but you should work on things that you are struggling with or just flat out do not have. I am excited for this workout mostly because I have a lot of members that should and could be doing chest-to-bars, but for some reason will not make the jump… So here we go!!! I will hold your hand, just take the training wheels off (the band) and let’s do this! PR Chest to bar AKA Chester-Flies for everyone!!!!
Now let us dive in to this workout.
14.2 is a “Pay-to-Play” workout. It is every 3 minutes for as long as possible complete 2 rounds of overhead squats at 95 lbs. for men and 65 lbs. for women, combined with chest-to-bar pull-ups. It starts with 10 reps of each and goes up by 2 reps every completed round until failure. The weight is light, so snatch the first one and hold on for the ride and go unbroken. If by chance this weight is heavy in an overhead squat you have two options. Power snatch it up and get set to overhead squat, or power clean and push press it over to your back, move your hands out jerk it up to an overhead squat position. I am not going to lie that’s a lot of steps but if you have to go for it! Try to relax and recover on the overhead squat. The chest-to-bar, also known as Chester-flies or butter-chests at my gym, are the tricky part of this work out. Butterflies are faster but they do tax people if you cannot relax during them, so do not try and learn something new now or change what you’ve been doing. Test what you have and improve on it, or change it for next year because now is not the time. I gave the example to my athletes of going to a shooting contest and borrowing a friend’s gun the day before which you have never used in competition or let alone shot before. You could only imagine how well that would go. Same thing goes for trying to learn new things now. So go with what you know works. Even though butterfly pull ups are faster it’s not necessarily a good thing on this workout. 14.2 is all about pace and work-to-rest ratio. Finding a way to not work too hard and being able to rest and recover is going to be your success or failure in this work out.
When thinking of work-to-rest ratio you want to stay on the side of working less time and resting more time. However this workout will get you if you move too fast too soon and at some point it’s going to turn in to too much work in to too little time. I feel this workout needs to be paced at a 1 to 1 work-to-rest ratio from the start and then let it slowly slip away. Here is an outline of the pace that I think is needed to get to the sixth round which is over the 15 minute mark and is 20 reps of each.
Round 1: From 0:00-3:00 = 1 minute 30 second (45 second a round) / Work to Rest (1:1)
Round 2: From 3:00-6:00 = 1 minute 30 second (45 second a round) / Work to Rest (1:1)
Round 3: From 6:00-9:00 = 2 minute (1 minute a round) / Work to Rest (2:1)
Round 4: From 9:00-12:00 = 2 minute (1 minute a round) / Work to Rest (2:1)
Round 5: From 12:00-15:00 = 3 minute (1 minute 30 second a round) / Work to Rest (1:0)
Round 6: From 15:00-18:00 = Hold On!!!
Now these are rough numbers. You could start at a slower pace, but by round 3 the amount of work in the amount of time starts to catch up. Let alone the 208 total reps (104 being pull-ups), all in twelve minutes. 14.2 is like the beep test, or for us CrossFitters, Death by Pull-Ups. It starts out smooth, everyone talking, then ZANG it’s quiet and everyone is trying to outrun the avalanche. So my advice to anyone doing this work out no matter the level would be: start off by going slow and steady, be mentally tough, and have a pacing strategy..
Strategy, Tips, and Break Down
(1) Power Snatch to Overhead Squat
(a) Do OHS in 3rds
(a) PR time!!! Cross grip, reps: singles or maximum of 3’s
(1) Try to Snatch first rep
(a) Do OHS in half sets
(a) Do the C2B reps in 3 sets at most! No need to work harder.
(1) Overhead Squat
(a) Snatch 1st rep
(b) OHS go unbroken
(c) Recover on the OHS
(a) Butterfly if you can stay relaxed. Mostly because it uses centrifugal force so in turn it’s less taxing if you know how to do it. If not don’t butterfly, then kip.
(b) Do them in halves from the start.
(c) If reps slow down, immediately move to thirds
(1) Recover on the overhead squat
(2) If reps slow down, immediately move down in rep scheme
(3) Work Little and Rest More
(4) Keep work to rest at a manageable speed
(5) Be prepared to hit a wall out of nowhere and try to find a way to work around it
c) Break Down
i) Upper Body
(1) Lat, Pec, T-spine, Capsule
ii) Lower Body
(1) Calf, Quad, Glute
i) Run 400, Row 500, or Bike for 3-5min
f) Active/Dynamic Warm-Up
i) High Kick
ii) 2 Arms, 1 Foot
iii) High knee tuck + Spiderman + Triangle
iv) 2 Arms, 1 Foot + Reverse Lunge + Opposite Heel Touch
v) Half Butterfly + Bi-Lateral Stretch
vi) Sun Salutation + Touch Toe + Walkout
vii) PVC: 3 Way Pass-through, Around the Worlds, Cue Pass-through
i) Band Lat, Scap, Internal, & External Rotation
ii) Band Hip, Hamstring, & Calf
iii) Foam Roller and Kettlebell
h) Gymnastic Warm-Up
(1) Scapula Pull-Ups
(2) Scapula Push-Ups
(1) Handstand Hold in Overhead Squat Grip
(2) Reverse Grip Hang in Overhead Squat Grip
2 Chest-to-bar Pull-ups
3 Planche Push-ups
4 Parallette Pass-through
5 Therapy Squat
i) Bar Warm-Up
Muscle Snatch + Overhead Squat + Sotts Press
Power Snatch Overhead Squat + Sotts Press
j) Prime the Pump
1 Snatch + 1-2 Overhead Squats
1-3 Chest to Bar
k) Rest 5min
l) 3,2,1.. Go!!!
Here we go!!! 2014 Open workout, 14.1 starts with complete as many rounds and reps as possible in 10 minutes of: 30 double-unders and 15 reps of power snatches (or ground to overhead anyhow) at 75lbs for males and 55lbs for female. These 10 minutes will go by with or without you, so keep moving! I feel it’s better to get out hot in this workout and hold on, than to start slow and finish fast. You could think of it as similar to the Cooper 1.5 mile run test, where the goal is sub 10 minutes to have a great score. That means that you have to pace your run, but to get a good score you still have to be able to push pretty hard. I feel if you want to score high in this workout you need to come out hard, unbroken, and hold on!!! This is going to be the game changer on the score board. I think you can only get away with piecing it together if you are good at getting back on the bar. You need to have about 1 minute a round for the first 5 rounds to get over 8 rounds. You can try to start at 1 minute 15 seconds a round and hope you can hold it without dropping, which would be the idea of a 1.5 mile test.
Your game plan should be to come out hot and hold on. Rest in the transition only, and like I said going unbroken is important if the goal is 10 rounds. If you attack 1 minute a round for 10 rounds it will be hard to complete. The challenge is to try and complete 6 rounds in 5 minutes and 4 rounds with the last 5 minutes. 8 rounds is 1 minute and 15 seconds a round, so as long as you hold that you will get your 8 rounds. Any slower than that I feel will drop you out of contention.
If you’re a chalker… plan on only chalking once at the beginning and again in round 4 or 5. Try and do the whole workout with just chalking at the start. The scoring separation is going to come down to one rep and are you willing to drop over chalking your hands?! I feel if you can get over 8 rounds you are safe on the leaderboard. Remember wasting time is not an option so get ready to hammer for 10 minutes without a drink of water! No breaks…keep moving!!!
Double-unders: should be performed as relaxed as possible and all coming from the wrist. Remember to stand tall and not crunch over at the top. Stay relaxed and do a rep scheme that will not cause you to start failing.. 10 sets of 3 will take a long time!
Snatches: should be done as an RDL + stiff leg power snatch and touch and go at the ground. Like a muscle snatch but with a little hop, just enough to come to your toes. If you don’t use the hook grip hopefully your forearms will burn so bad that you figure out a way to start using it from here on in! From the top of the snatch I recommend you to go straight down and not stop at the hip. However, if your heart rate starts shooting through the rough from doing that I would stop at the hip on my way down. Check out the video for demonstration on this: http://youtu.be/h3Ou1bGytlE
Complete as many rounds and reps as possible in 10 minutes of:
15 reps of power snatch or ground to overhead anyhow at 75lbs for males and 55lbs for female.
Strategy, Tips, and Break Down Recommendations
Goal: Male 8 to 10 rounds / Female 7 to 9 rounds
Do the workout unbroken or in halves but keep moving!
Top 10 things for a beginner to compete. I made this a long time ago and just found it. Sorry I never posted it! Hope it helps!!!
Step 1: Sign Up
So you decided to put your fitness to the test and just signed up for your first CrossFit competition. That was step one to find a competition about 12 weeks out. If you are only 2 to 3 weeks away but have been CrossFiting for 3 to 6 months you will be fine. Your first competition is just to see where your fitness is at and truly where you want to take it. All levels of athletes should not be scared to put it out there. Remember performance is what creates our aesthetics.
Step 2: Consistency Consistency is the key to efficiency. Be consistent with your diet and training. Eat 4 to 6 paleo meals a day and train 4 to 6 times a week. You can play with your training and your diet up to 6 to 4 weeks out. Inside of 4 to 6 weeks keep everything the same. If you make big changes to close to competition the body will react poorly. For example if you are eating badly leading up to a competition, do not decide to clean up your diet 1 month out, it never works. Most athletes will crash or bonk and that would be a horrible first experience.
Step 3: Expectations Expectations for your first competition were half way met when you signed up. Now all that is left is to show up and have fun. You should truly have no expectations at your first completion. Mostly because it is just that, your first competition and you have nothing to rate it to. Just show up and have fun.
Step 4: Nutrition for Training and Competition Here is a very simple female and male Paleo diet daily diet schedule to follow for training. The female is a schedule for an am schedule and the Male is a pm schedule. A diet schedule with training not only will insure great results on competition day it will make it easier to know how the body will react on that day.
Step 5: Calendar The goal is to train hard well before your competition. If you are trying to learn something new or worrying about a movement 2 to 3 weeks out I hate to tell you this but you are shit out of luck and you are already too late. However you can maximize your performance by setting up a competition calendar. A competition calendar will ensure that your preparation happens, but mostly a rest schedule prior to competition and training is critical to your success. In order to solicit a meaningful recovery cycle after a shock cycle to your body you will need to take longer than a week to fully recover. If you do not do so it will leave you unprepared and under-recovered for the competition which are the days you want to stress your body the most. At two weeks out you must believe that rest will benefit you more than anything and more than additional workouts. Louie Simmons says “someone who is afraid to rest in the days before a competition lacks confidence in their training.” This is very true! Believe in yourself and your training! Rest! You earned it!!!
Here is a 12 week lead up to your first competition. Weeks 12 to 8 you want to train 5 times a week with 2 days of rest. You should train 3 days of training, 1 day of rest, 2 of training and 1 day of rest in the week. Weeks 4 to 8 are a little more intensive training, 4 days of training, 1 day of rest, 1 of training and 1 day of rest in the week. Now weeks 3, 2, and 1 week out from competition are our tapering phase. This will ensure full recovery. 3 weeks out you want to train 3 days of training, 2 day of rest, 1 of training and 1 day of rest in the week. 2 weeks out you want to train 2 days of training, 1 day of rest, 1 of training, 1 day of rest, and 1 day of training in the week.
Step 6: Recovery & Hydration Remember sleep and hydration need to happen weeks before competition not a week before. The night before well be restless sleeping but do not weary, you will not need that sleep if you have been sleeping while for the last few weeks. Hydration is the same but will need to be focused on all the way up to competition.
Step 7: Competition Day The best advice I can give someone on competition day is ”DO NOT CHANGE ANYTHING.” Treat it like a normal Saturday. Wake up like you would before your workout, drink and eat breakfast like you do every Saturday. It is best that you pre-pack all your food. You should bring 2 meals, 2 snakes, and if you are taking pre and post workout shakes. This goes back to the earlier steps completion day is not the day to learn or try things out! If I have been following a solid nutrition, training, and recovery plan then all you need to do to ensure your best performance is to keep following that plan, again ”DO NOT CHANGE ANYTHING.”
Step 8: Game Day Nutrition Your diet should almost look the same for game day as it has been for training. Here is a male and female competition day diet sample.
Step 9: Referees Show up to your heat 2 to 3 heats out. Start warming up 1 to 2 heats out. Ask your referee to be loud so you can hear if he is or is not counting your reps. Also stay composed if you are getting no repped and remember you are representing a community! Don’t be a John McEnroe. Fun to watch, sucks to coach!!!