GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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The Open is Here

February 19, 2017

Here we go! You're less than a week away from 17.1. Let's talk about what the programming will look like over the next 5 weeks. 

 

First of all, you train and even compete through soreness all year long. I suggest you let go of the notion that you need to feel perfect every weekend before doing the Open WOD. You can compete yourself out of shape. The goal is to end the Open with the highest possible ranking while still improving your fitness. So that said, we are going to train through the Open. Yes, the volume will be lower on weekends, but outside of that, your training will be fairly normal. 

 

I'm a big fan of creating training templates. I set goals for a specific time period and set templates that hold me accountable to attacking those goals. Below I have outlined exactly what you can expect for the next 5 weeks:

 

Monday
2 sessions
Open WOD repeat or Hinshaw Track Intervals
Gymnastics Conditioning
Back Squats
Jerks
Metcon

 

Tuesday
Cleans
Metcon
Midline Conditioning

 

Wednesday
Snatches
Metcon
Mechanix

 

Thursday
Low Impact Mechanix or Rowing Intervals

 

Friday
Open WOD
*Posted alongside will be a specific warm-up and some strategy tips

 

Saturday
Lift
Metcon
Mechanix

 

 

Sunday
Rest

 

There you have it. Simple as can be. 

 

You have trained hard for this and you are ready. I'm excited to see how everyone has improved! Let's have some fun!

 

Coach Willis

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