FuBarbell

Still getting yourself psyched up to perform 14.5? Check out my friend @JamiTikkanen of @TheTrainingPlan for some mobility tips to gets the gears moving. Oh, and did you know that Jami is also the coach of @AnnieThorisdottir? This man knows a thing or three about programming. Legits.

#FuBarbell #TheTrainingPlan #CrossFitOpen2014 #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

I can’t say we didn’t all predict what was going to happen this week! What I am surprised with is Mr. Dave Castro changing the challenge from a time priority to a task priority piece. Well played. There’s no where to hide when you’re committed to getting it all done!

1. I’d recommend suiting up with a lightweight lifting shoe such as the Reebok CrossFit Lifters. The heel will give you an added advantage on those thrusters.

2. Tape or use wrist wraps if you feel the wrists might start to get a little smokey from catching the thrusters or dropping down on the burpees.

One word, dope! So this is going to be a grip and shoulder burner for sure. For everyone gunning to get through the AMRAP plus, managing the grip, shoulder and heart rate will allow for a better flow through the workout.

1. I’d recommend suiting up with a lightweight lifting shoe such as the Reebok CrossFit Lifters. The heel will give you an added advantage on the rower, wall balls and cleans.

2. Keep the grip relaxed on the rower setting an even pace to get the workout started. Blowing it out hard here will not gain you much value as you advance to the toes to bar.

14.3 is upon us! You only get 8 minutes to get through this WOD so movement efficiency and transitions are extremely important. Here are your tips and tricks to make 14.3 fly as smoothly as possible:

1. Set your station up so that you are toggling back and forth between your deadlift station and box jump station. It should be no more than a 180 degree turn and you’re ready to transition to your next movement.

2. Line (do not stack) your plates next to your bar in the order that they will be used.

CrossFit Open 14.2

Wow, CrossFit HQ sure is clever! I wait in anticipation each week to see how they will spin these WODs; and just when you don’t think they can come up with something original, CrossFit HQ never ceases to amaze me. Love it.

This week’s challenge has two movements, the overhead squat and chest to bar pull-ups. At face value, this seemingly innocent couplet seems simple but it’s far from simplistic. Demanding a rather large end range for both, either one or both can be the nemesis for the athlete within this WOD.

Points of Performance for 14.2:

14.1 in the bag! And yes, it’s just as spicy as I remember it being back in 2011. Thank you @crossfitoahufamily for bringing the energy and support. This is the first time I’ve done a CF WOD and double unders since last year’s Open. Felt a little rusty, but I gave it my best. So excited for the next 4 weeks!! Bring it.

#FuBarbell #CrossFitOahu #CrossFitOpen2014 #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

I vividly remember doing this workout in 2011 at the old Parking Lot of Dreams. We decided to come together and complete this workout as a team of coaches to celebrate the first ever CrossFit Games Open. I imagine it’s just as spicy today as it was 3 years ago.

The weight being comparatively light, this workout is all about finding a groove and settling into a good pace. You don’t want to come out the gates too strong yet you don’t want to get left behind. A calm and collected mindset will allow you to find a pace that’s both efficient and smooth.