Ben Plotnicki

I am over my frustration of 12.1 and anxious for the 12.2. I do imagine there will be more of the same redoing the WOD in order to better your score and better your position. The truth of the matter is the true leaderboard will not shape out until we hit the 3rd workout in my opinion. And if history repeats itself, that is when the workouts will start to truly show there teeth from a skill level and overall those who can and those who can’t . In the meantime, we are going to continue to focus on maintance of speed and power, focus on using Russian Squat Routine principles over the next weeks.

games prep
A. C&J; 1 x 2+2 @ 80%, 3 x 1+1 @ 85%, rest 2-4 min
B. Clean Pull; 3 x 4 @ 95%, rest 60 sec
C. Front Squat; 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 1 @ 90%, rest 75 sec

Met-Con

21-15-9

Thruster (95/65)

Box Jump(30″/24″)

After Party

A1. Good Mornings; 3 x 10, rest 30 sec

A2. Weighted Sit Ups; 3 x 8, rest 60 sec

Are you training for the big picture or training to win one event?

You only have a few more hours left if you want to go through 7 more minutes of burpee’s to improve your score.

Over the past couple of days I have witnessed tons and tons of burpee’s, and for even some of the ones I witnessed, it was their second attempt at 7 minutes. As I witnessed more and more athletes repeat their attempts and even appear to be frustrated with the attempts it began to rub me the wrong way. I believe in performance on demand, in a true competition you only get one shot and you should do it right the first time. I had to take a step back and evaluate. One, why would you do a workout twice? I have my beliefs, but I also know for myself, I want my one time to execute a workout to be on my terms. That means living in my bubble. My normal training time, under my normal training conditions, normal food intake, sleep, and the list could go on and on. I understand if you participate in some kind of local gathering or throwdown, the competitive environment is ideal, but how much out of your normal conditions is it? That is only left to be answered by you.

Is one more rep worth sacrificing another positive training session? Are you willing to take that risk? It’s about the big picture, and the realistic goal you have with yourself. I know where I’m at, I know where I want to be, where I expect to be, and know how hard I’m willing to work to go above and beyond that. Train to be the best athlete that you can be and if that leaves you to achieving your desired position than hell yeah!

Bottom line, don’t judge yourself on one event, task, or workout. It’s about where you are in the grand scheme of it all. For now, we won’t know that for another 5 weeks.

Games prep
A. Snatch 5 x 2 @ 80%, rest 90 sec.
B1. Snatch Pull; 3 x 4 @ 90%, rest 30 sec
B2. Glute-ham raise; 3 x 8, rest 45 seconds
C. Back Squat; 3 sets of 3 @ 75%, rest 60-90 sec.

Conditioning/recovery
Sled Walk (low hand inside leg position) 4 x 50m, 25 down

http://gymnasticswod.com/content/crossfit-games-breakdown-121

Check out the video with Carl Paoli talking about 12.1 and all of the ways to be a more efficient athlete during this workout.

games prep

7:00 AMRAP

Burpee

both hands must touch a target that is 6″ above your standing reach

games prep
A1. Back Squat; 5 x 5 @ 70%, rest 90 sec.
A2. Pendlay Row; 5 x 3, moderate to moderately heavy.

watch a demo of the Pendlay Row

B. Sled Walk for recovery; 5 x 60m

after party
A1. T2B, 3 x 10 (ub), rest 45 sec
A2. Reverse Hyper; 3 x 12, rest 60 sec

games prep
A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C. Front Squats, 1 x 3 @ 70, 1 x 2 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 90 sec.

conditioning
3RFT
21 STO (135/95)
12 Pull ups
300m Run

games prep
So the time is upon is on us, or almost. All the hours spent on pushing our own personal limits, perfecting skills, working on goats, getting comfortable being uncomfortable. We will wait anxiously for the release of 12.1 on Wednesday evening, but the reality is, we need to have our eyes focused on getting to the next level. The open will provide us with a great test of fitness and keep score over the next 5 weeks as many of us want to make regionals either as an individual or a team, but in the meantime the all time common cliche in sports, I’m just focused on next weeks opponent. In our case every weeks opponent is ourselves. With that being said, when the time comes, give the best effort you can. At this point in your training, you should be more than prepared for the unknown and unknowable. During the open, we will still train hard, probably harder than ever, as now is the time to focus on training for regionals not to win the open.

Here is a general breakdown of weekly training (a lot depends on when you plan on doing the open WOD’s)
Monday and Tuesday will be hard training days
Wednesday will be a back off day with squat maintenance, pushing strength, sled or prowler for recovery, and gymnastics practice.
Thursday – rest day, most important day for fueling and recovering
Friday – either execute the WOD or prep for it on Saturday.

Monday Training
A. C&J; 1 x 2+1 @ 75%, 3 x 1+1 @ 80%, rest 2-4 min
B. Clean Pulls; 3 x 4 @ 95%, rest 60 sec
C1. Back Squat; 5 x 3 @ 70%, rest 30 sec.
C2. Gymnastics Goat; 5 x amrap -2 (-2 reps short of failure), rest 60 sec.

Conditioning
8 min EMOM alternating movements of
40m max effort sled sprint (20m out and 20m back)
OHS (155/105) max unbroken reps

After Party
A1. Weighted Sit Ups 3 x 10, rest as needed
A2. Barbell Good Morning(light load, be fast and explosive) x 10 rest as needed

games prep
A1. Clean Pull; 4 x 3 @ 90%, rest 20 sec
A2. Glute-Ham Raise; 4 x 8, rest 2 min
B1. Pendlay Row; 5 x 3, rest 45 sec
B2. Bench Press; 5 x 4 @ 75%, rest 75 sec

games prep
A. Hang (mid-thigh) Snatch High Pull x1 + Hang (high) Snatch x 1; 5 x 1 @80%, rest 2-4 min
B. Snatch Pull; 4 x 3 @ the heaviest weight that you can move explosive and good pulling technique.

we should be making sure we are as healthy and as fresh as we can be. We should not be going for PR’s, focus on being explosive and technically sound.
C1. Push Press; 3-3-3-3, rest 30 sec.
C2. Front Squat; 3-3-3-3, rest 75 sec.

Conditioning
Suicide Sled Shuttle

games prep
A) Low Hang Snatch Pull x 3 + Low Hang Full Snatch x 1; x 5 sets, focus on technique, speed and position go up in weight only if you feel comfortable.
B1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% rest 20-30 sec.

B2)Glute Ham Raise; (Tempo 30X0), 4 x 8 – rest 2-3 min. between each set.

Conditioning
4RFT
300m
20 T2B
10 HSPU