The Nancy WoD Goal Occasions, Tips, and Safety

Written by Kenneth Lee 2020-10-08

Table of Contents:

Crossfit Open Workout 15.1 Strategy and Tips with Sir Noah Ohlsen

Crossfit Open workout 15.1.
Part 1.
9 minute AMRAP (115lbs/75lbs).
15 Toes to Bar.
10 Deadlifts.
5 Snatches.
Part 2.
6 Minutes.
Find a 1 Rep Max Clean and Jerk.
Coach Dave talks about 15.1 strategies from a coaches perspective..
Key Points:
-As early as round 2, break up the toes to bar into 8 and 7. Possibly alternate between pronated, supinated, and mixed grip if necessary..
-Keep hips high for the deadlifts to shorten the movement pattern and shave some time. It’s not heavy enough to tax your low back enough to be concerned..
-Keep hips high for the snatches and make sure you’re cycling them efficiently (touch and go)..
As for the Clean and Jerk, you will have time for 3 to 4 attempts. You should go into the workout with a goal weight. Your first attempt should be roughly 60% of that. Second attempt at roughly 80% of that. Third attempt at your Goal Weight. If theres time and you’ve made your goal weight, put an appropriate final attempt on and crush it! Good Luck everyone!
Noah Olsen then goes on to talk about his strategies as an athlete. How he approaches the workouts, what he eats, how to recover, when he will complete it, will he retest, etc.

The Nancy WoD Goal Occasions, Tips, and Safety

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Video taken from the channel: CaliforniaStrength

CrossFit® Open 18.2 WOD Tips & Strategy [WODprep OFFICIAL!]

Show Description

CrossFit Open 18.2 Workout Strategy & Tips from WODprep! Please go to https://WODprep.com/open to get the free training guide to go along with this video for Open WOD 18.2. Thanks so much for watching and be sure to leave a comment with any questions!:).
= CLICK “SHOW MORE” For Free Training!
Hey..
My name is Ben Dziwulski and I am the creator of WODprepa resource designed specifically for youthe fitness athlete!
With so much information being thrown around, I want my content to cut through the noise and give you great action steps to improve your fitness..
WODprep’s mission is this:
“Provide simple, effective, and inspiring functional fitness coaching for people all over the world.”.
I am “no fluff” and “no B.S”…just tactics that have worked at my own gym or in my own competition training..
So, if you found any of the information in this video helpful, please hit “subscribe” and leave me a comment below. I’d love to hear your thoughts. Thank you for being a part of the WODprep family!
If you want more WODprep content… (and to really take your training to the next level) here is where you can find me:
Website: http://www.wodprep.com/freecoach.
Facebook: http://www.facebook.com/wodprep.
Instagram: http://www.instagram.com/wodprep.
reddit: ben_dzi.
Try Our 100% Guaranteed Training Programs:
Need Ring Muscle Ups? Click below..
https://goo.gl/GHL2E8.
Working on Double Unders? This will help!
https://goo.gl/1j5uVC.
Struggle with Shoulder Mobility? This is for you!
https://goo.gl/ve2eNG.
Thank you so much for watching!
-Ben Dziwulski, WODprep.
*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.*

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Dumbbell Nancy: Single Arm DB Overhead Squats & Run CFH WOD for March 30, 2020

Show Description

0:15 WOD Explanation.
0:48 Warm Up Explanation.
1:06 Half Kneeling Thoracic Rotation (switch legs at:25).
1:39 Alternating Toe Taps to DB or KB.
1:55 DB Goblet Squat with 2 sec pauses at the bottom.
2:08 Backpack Goblet Squat with 2 sec pauses at the bottom.
2:20 Plank to Downward Dog to Alternating Toe Touch.
2:43 Squat with Alternating Rotational Reach.
3:18 Single Arm DB Overhead Squats.
4:06 Single Arm Overhead Alternating Lunges.
4:25 Front Rack Alternating Lunges.
4:38 Front Rack Squats.
4:45 Backpack Overhead Squats.
5:00 Backpack Bear Hug Squats.
5:18 WOD Explanation again.
5:31 Substitutions for Running.
5:46 Goals for today.
Warm Up:
400m Jog/Row or.8k Bike or 2 mins of Jump Rope or Penguin Claps or Shadow Jumping.
:45 on,:15 transition x 5:
1. Half Kneeling Thoracic Rotation (switch legs at:25).
2. Alternating Toe Taps to DB or KB.
3. DB/KB/Backpack Goblet Squat with 2 sec pauses at the bottom.
4. Plank to Downward Dog to Alternating Toe Touch.
5. Squat with Alternating Rotational Reach.
Warm up with 4 Overhead Squats with the Right Arm and then 4 OHS with the Left Arm..
WOD:
Dumbbell Nancy.
5 Rounds For Time:
16 Single Arm Dumbbell or Kettlebell or Backpack Overhead Squats (45/30).
400m Run.
*You must switch arms every 4 reps..
Scaling Options for the OHS:
-Reduce weight.
-Sub Overhead Alternating Lunges (switch arms every 4 reps).
-Sub Front Rack Squats or Front Rack Alt. Lunges (switch arms every 4 reps).
Substitutions for the Run:
-400m Row or.8k Bike.
-2 mins of Jump Rope or Penguin Claps.
-2 mins of Burpees.
Goal:
-Try to maintain a consistent pace from one round to the next.

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Video taken from the channel: CrossFit Hyattsville

Open WOD 16.5 Tips and Strategy (OFFICIAL WODprep)

Show Description

Open WOD 16.5 Tips and Strategy. WODprep 16.5 Tips for the 2016 16.1 Games Open WOD! Thank you so much for watching and I can’t wait to bring you TONS of value the rest of this year to prepare you for 2017!
If you want the complete written strategy guide, head to http://wodprep.com/open.
= CLICK “SHOW MORE”
WODprep’s mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide..
I’m “no fluff” and “no B.S” just training and strength tactics that have worked at my own gym or in my own competition training..
If you found any of the information video helpful, please hit “subscribe” and leave me a comment below. I’d love to hear your thoughts. Thanks for being a part of the WODprep family!
Want more WODprep content and to take your CrossFit training to the next level? Here is where you can find me:
Facebook: http://bit.ly/2Yc4KoK.
Instagram: http://bit.ly/2Ydukto.
reddit: ben_dzi.
Ultimate shoulder mobility (free mini course): http://bit.ly/2YcsTLO.
*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.*

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Video taken from the channel: WODprep

Open WOD 16.1 Strategy Video (OFFICIAL WODprep)

Show Description

Open WOD 16.1 Strategy Video! This will teach you some Open WOD 16.1 tips, trick, and pointers. Please check out http://wodprep.com/open to get the free training guides every week!
Feel free to leave a comment with any questions you might have. Happy to help!
= CLICK “SHOW MORE” For Free Training!
WODprep’s mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide..
I’m “no fluff” and “no B.S” just training and strength tactics that have worked at my own gym or in my own competition training..
If you found any of the information video helpful, please hit “subscribe” and leave me a comment below. I’d love to hear your thoughts. Thanks for being a part of the WODprep family!
Want more WODprep content and to take your CrossFit training to the next level? Here is where you can find me:
Facebook: http://bit.ly/2Yc4KoK.
Instagram: http://bit.ly/2Ydukto.
reddit: ben_dzi.
Ultimate shoulder mobility (free mini course): http://bit.ly/2YcsTLO.
*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.*

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Video taken from the channel: WODprep

CrossFit® Open 18.4 WOD Tips & Strategy [WODprep OFFICIAL!]

Show Description

UPDATED CrossFit 20.3 Strategy Video: https://www.youtube.com/watch?v=uSpmKfKTSBE&lc=z23idp44omuptdu5c04t1aokg4io34nhrkwnorwhvntpbk0h00410.
CrossFit Open 20.3 Announcement and Quick Tips: https://wodprep.com/blog/crossfit-open-20-3/.
CrossFit Open 18.4 Workout Tips & Strategy from WODprep! Please go to https://WODprep.com/open to get the free training guide to go along with this video for Open WOD 18.4. Also, here are some more video suggestions for you to help with HSPU and HSW….
Handstand Push-Up Tutorial Playlist:
https://www.youtube.com/watch?v=pYx7CRs7kAM&list=PLUQKM1VYgdVcCzpKxDjOeCnJL5X9D9NUJ.
Handstand Walk Tutorial Playlist:
https://www.youtube.com/watch?v=lfJ1QhSu4Rw&list=PLUQKM1VYgdVe6jR6_-Tou0_gdiJskTjO4.
Thanks so much for watching and be sure to leave a comment with any questions!:).
= CLICK “SHOW MORE” For Free Training!
Hey..
My name is Ben Dziwulski and I am the creator of WODprepa resource designed specifically for youthe fitness athlete!
With so much information being thrown around, I want my content to cut through the noise and give you great action steps to improve your fitness..
WODprep’s mission is this:
“Provide simple, effective, and inspiring functional fitness coaching for people all over the world.”.
I am “no fluff” and “no B.S”…just tactics that have worked at my own gym or in my own competition training..
So, if you found any of the information in this video helpful, please hit “subscribe” and leave me a comment below. I’d love to hear your thoughts. Thank you for being a part of the WODprep family!
If you want more WODprep content… (and to really take your training to the next level) here is where you can find me:
Website: http://www.wodprep.com/freecoach.
Facebook: http://www.facebook.com/wodprep.
Instagram: http://www.instagram.com/wodprep.
reddit: ben_dzi.
Try Our 100% Guaranteed Training Programs:
Need Ring Muscle Ups? Click below..
https://goo.gl/GHL2E8.
Working on Double Unders? This will help!
https://goo.gl/1j5uVC.
Struggle with Shoulder Mobility? This is for you!
https://goo.gl/ve2eNG.
Thank you so much for watching!
-Ben Dziwulski, WODprep.
*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.*

Read: The 8 The best places to Buy Vitamins Online, Based on a Dietitian

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Video taken from the channel: WODprep

CrossFit Open 17.1 WOD Full Strategy & Tips Guide (WODprep Official!)

Show Description

CrossFit 17.1 Open WOD full strategy guide from WODprep! For the complete written strategy guide and bonus videos go to http://wodprep.com/OPEN.
= CLICK “SHOW MORE” For Free Training!
Hey..
My name is Ben Dziwulski and I am the creator of WODprepa resource designed specifically for youthe fitness athlete!
With so much information being thrown around, I want my content to cut through the noise and give you great action steps to improve your fitness..
The WODprep mission is this:
“Provide simple, effective, and inspiring functional fitness coaching for people around the world.”.
I am “no fluff” and “no B.S”…just tactics that have worked at my own gym or in my own competition training..
So, if you found any of the information in this video helpful, please hit “subscribe” and leave me a comment below. I’d love to hear your thoughts. Thank you for being a part of the WODprep family!
If you want more WODprep content… (and to really take your training to the next level) here is where you can find me:
Website: http://www.wodprep.com/freecoach.
Facebook: http://www.facebook.com/wodprep.
Instagram: http://www.instagram.com/wodprep.
reddit: ben_dzi.
Try Our 100% Guaranteed Training Programs:
Need Ring Muscle Ups?
https://wodprep.com/muscle-up-madness/.
Working on Double Unders?
https://wodprep.com/double-unders-unleashed/.
Struggle with Shoulder Mobility?
https://wodprep.thrivecart.com/shoulderrom-unlocked/.
Thank you so much for watching!
-Ben Dziwulski, WODprep.
*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.*

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Video taken from the channel: WODprep

Goal Times: Beginner: 17 to 20-plus minutes. Intermediate: 13 to 16 minutes. Advanced: 10 to 12 minutes. Elite: less than nine minutes. Score: For time — complete all five rounds as fast as possible.

Equipment Needed: barbell, bumper plates, barbell clips, running shoes, wrist wraps.Goal Times for the Nancy WOD. WodStar RX Goal Times.

Elite: Sub 11:00; Level 3: 11:00-13:00; Level 2: 13:00-15:00; Level 1: 15:0017:00; Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames. Tips for the Nancy WOD. Depending on your running ability, use the 400 meters to rest or make up time.Good Times for “Nancy” – Beginner: 17-20+ minutes – Intermediate: 13-16 minutes – Advanced: 10-12 minutes – Elite: <9 minutes. Tips and Strategy “Nancy” is fast and light, so your job is to control your breathing and heart rate throughout the WOD.

According to our app WOD Time Calculator, the best athletes should be able to finish Nancy in under 9 minutes. Advanced athletes should try to beat the 12-minute mark. Average athletes should aim for 15:30 or faster and beginners should be able to finish Nancy in about 18 minutes.This month’s challenge workout is a CrossFit classic: “Nancy.” I’ve chosen it because it will demand more from the typical problem areas: Overhead squats will test your core strength and stability, and combining them with the run will just about make your lungs bleed.In the first event of the three-day Masters competition, Allen blazed through Nancy—five rounds for time of a 400-meter run and 15 overhead squats at 65 lb.—putting an increasing gap between her and Becky Conzelman.

Conzelman, also a former individual Games competitor, is competing in the division after finishing fourth at the South West.Goal Times for the Cindy WOD. WodStar RX Goal Rounds. Elite: 35+ Rounds; Level 3: 30-35 Rounds; Level 2: 20-30 Rounds; Level 1 15-20 rounds; Coaches/Athletes: These are estimated RX goal rounds, scale as needed to finish in these estimations.

Tips for the Cindy WOD. Put more focus into the mechanics of your least efficient movement(s)and make.Goal. Goal times for the Christine WOD. WodStar RX Goal Times.

Elite: Sub 9:00. Level 3: 9:00-10:00. Level 2 10:00-12:00. Level 1 12:00-15:00.

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames. Tips for the Christine WOD. This.Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames. Tips for the Diane WOD.

This couplet was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure.

WodStar RX Goal Times (with rest included) Elite: Sub 23:00. Level 3: 23:00-24:00. Level 2: 24:00-25:00. Level 1: 25:00-26:00. Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Barbara WOD. Put more focus into the mechanics of your least efficient movement(s)and make up time during.Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the CrossFit main site as the workout of the day for Tuesday, April 14, 2009 (“090414”).How this CrossFit circuit works: Do 5 circuits for time. Exercises: 400-meter run.

15 barbell overhead squats (95 pounds) The trainer: Grant Foreman, a San Diego, CA-based trainer Why he loves it: “Some of the toughest CrossFit WODs are simple couplets (two movements) of a loaded and unloaded movement. ‘Nancy’ is a perfect blend of a loaded movement and running, but this CrossFit.attention from those trying to improve quality and safety of care. These excellent resources are summarized in Figure 1: • AHRQ Conference on developing a strong research agenda for ambulatory patient safety. 36 • The Joint Commission: 2008 Ambulatory National Patient Safety Goals.

37.Health & Safety Manual Page 3 of 20 Health and Safety Policy Your Company Name is committed to the goal of providing and maintaining a healthy and safe working environment, with a.Nancy 5 rounds for time of: 400-meter run 95-lb. overhead squats, 15 reps. First posted December 5, 2004. The New Girls.

Annie 50-40-30-20-10 reps for time: Double-unders Sit-ups. First posted April 16, 2005. Eva 5 rounds for time of: Run 800 meters 2-pood kettlebell swings, 30 reps 30 pull-ups. First posted February 24, 2008. Kelly 5 rounds.

List of related literature:

96 To learn more about the SAFe Scrum Master class check out: https://www.scaledagile.com/certification/courses/safe-scrum-master/ (Accessed 21 July 2019).
from The Art of Avoiding a Train Wreck: Tips and Tricks for Launching Safe Agile Release Trains by Em Campbell-Pretty, Adrienne L. Wilson Lulu.com, 2020
For each of the R&R weeks, place an “X” under the Endurance and Speed Skills columns for each sport.
from The Triathlete’s Training Bible by Joe Friel VeloPress, 2012
Individual exercises: When a player arrives late, don’t immediately send her into the drill that you’re running.
from Coaching Soccer For Dummies by National Alliance for Youth Sports, Greg Bach Wiley, 2011
The qualitative catching performance score (a), QE2 duration (b), and elbow angle at catch (c) for technique-trained (TT) and Quiet eye trained (QET) groups across baseline (pre-training), immediately post training (R1, retention 1), and four weeks post training (R2, retention 2) conditions.
from Handbook of Sport Neuroscience and Psychophysiology by Roland Carlstedt Taylor & Francis, 2018
She says fifteen-minute blocks add up fast, keep your head continually in the game, and often lead to even more concentrated time working on your goals.
from Talent Is Never Enough: Discover the Choices That Will Take You Beyond Your Talent by John C. Maxwell HarperCollins Leadership, 2007
Place an “X” in the “Aerobic Endurance (AE)” and “Speed Skills (SS)” columns for every week in your prep period, regardless of how many there may be.
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide by Joe Friel VeloPress, 2018
For each of the R&R weeks, place an “X” in the “Endurance,” “Speed Skills,” and “Testing” columns.
from The Cyclist’s Training Bible by Joe Friel VeloPress, 2012
During Week 11, decrease your rest in between moves to 20 seconds while keeping the 120second break at the end of each circuit.
from Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life by 50 Cent, Jeff O’Connell Penguin Publishing Group, 2012
Brooke’s weekly training cycle included two sessions in which threshold training was the major emphasis and one challenge session in which she used race-pace or a shortest-rest repeat set.
from Swimming Fastest by Ernest W. Maglischo Human Kinetics, 2003
Player: Keeping a diary, calendar, and writing down my drills the night before training is key to bringing more Order, Persistence, and focus into my practice habits this year.
from Routledge International Handbook of Golf Science by Martin Toms Taylor & Francis, 2017

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

How you can Perform a Hanging Leg Raise Techniques, Benefits, Variations

52 comments

Nalmewyn 2020-10-08 - 19:23

what about rebending the knees to lock out the snatch, if it’s feeling heavy? bad idea?

Moogusida 2020-10-09 - 00:38

Thanks a lot!!! You video is very helpfull!!! I follow you since two weeks and I am so happy I did.

Ariurn 2020-10-09 - 08:31

Thank you SO MUCH for all of the love and support since Open 2015… WODprep is back for another year and now has a team that is dedicated to making this the best Open yet! To see the rest of our free stuff, just go to http://wodprep.com/open and download the goods! Peace!

Brameena 2020-10-09 - 12:38

Gave some great tips throughout the entire open that have been real helpful to us mortals in the Crossfit world. Thank you sincerely!

Yggron 2020-10-10 - 13:55

I thought you had to have your hands on the handle of the barbell like Castro said to the athletes at the opening announcement. So the cradle movement with your hands on the head of the dumbbell shouldn’t be allowed…right? ��

Rexsmith 2020-10-10 - 22:34

I am Manoel from Brazil, I like the strategy and the different types of exercises that you show

Bandilas 2020-10-11 - 05:44

Scaled division: Both feet have to touch the top of the box.

Mnentrius 2020-10-11 - 15:35

Hi Ben
Cheers from Paris, France. Work in tech
Really fond of your tips! Keep it going

Moonbrew 2020-10-12 - 05:27

Good tips and nicely presented. My first open, so I appreciate all strategy tips.

Nilarn 2020-10-12 - 19:18

Thank you for the tips and for another great video Ben!
I’ve been following your page for a while and it has surely helped me improve several movements!
Keep up the good work and all the best!

Gholbidred 2020-10-13 - 03:41

Awesome advice and tips! I have been following you all through the open and couldn’t be more appreciative of your insight and advice! Coming off a few injuries, you have guided me well in the Rx! Thank you!

Malabar 2020-10-13 - 12:44

I’m a 44 year old mom of 2 boys living in Virginia, married for 17 years, started Crossfit with husband over 2 years ago, and WE LOVE IT! I’m also an accountant �� but would rather be a nutritionist and Crossfit coach. Seen plenty of these types of videos and yours is an instant favorite. Keep ‘em coming!

Zalbine 2020-10-14 - 01:11

It really is an engine workout. Super tough but fun at the same time. Good video man

Brafyn 2020-10-14 - 11:55

Cape Town, South Africa. I’m a Spatial Information Technologist.

Analace 2020-10-14 - 16:38

This is a phenomenal guide! Definitely using some of these tips tomorrow Thanks!

Bralune 2020-10-15 - 06:30

The handmarks for the Burpees are a good idea. Badly i have allready done the workout

Mauzil 2020-10-15 - 12:51

Ah, DLs and Snatches, exercises that totally make no sense to due for AMRAP sets with little rest.
What the fuck…

Gagis 2020-10-15 - 23:56

I set a plan, paced it and even planned a short, short rest between each complete set. But as Mike Tyson once said, “everyone has a plan till you get punched in the face”. This one punched me in the face.

Chillsinger 2020-10-16 - 04:59

Make sure the top of the box is at least 15 inches x 15 inches…Workout description under equipment usage is where it says that.

Voodoohn 2020-10-16 - 13:19

I’ve shared your video to our group at the gym and I’ll try to use the strategy you recommend for 16.5. Simple, and it makes sense!!

Tuzahn 2020-10-17 - 13:13

marking the line for the hands check, keeping it low check, save the rhythm check…
Thanks!!!

Forcescar 2020-10-17 - 16:35

I’m 63 and just finished 16.5. Slow slow I know at 33.46 mins but now it’s done I feel wonderful. Have loved your input and tried to subscribe by clicking on the link but nothing happened! Any advice? Susan

Oghmador 2020-10-18 - 11:28

Awesome video as usual Ben! One note for everyone with the boxes; while you want to use the box with the smallest surface area possible on top, there is a minimum requirement by CFHQ of 15″x15″. No trying to use a 24″ hurdle! 😉

Nemuro 2020-10-18 - 13:05

Did this thing tonight; PU aren’t the hard part at all. A lot of people will be able to maintain unbroken sets. I’d say those breathing tips will be the most beneficial. I’m gonna be playing around with that burpee variation before I retest. Also, if you can step all the way through during the lunges instead of stepping back to the middle, do it.

Thetadi 2020-10-19 - 02:58

Strategy and especially warm up gave me a template to work off of to allow me to NOT to go in NOT blind. Men (55-59) 8:25, 165lbs (that is my 1 rep max)

Dadi 2020-10-19 - 11:20

Another awesome video,bro! Do you have any video of chest to bar tutorial? I’m able to do normal pull ups but I can’t reach the bar with the chest

Zololrajas 2020-10-20 - 01:28

Ben, once again outstanding tips for 17.1. This is my third open with you, I sincerely appreciate your site and the time you put into work. Pushing to make regionals again this year after falling short last year in mens masters 55-59 yrs. Rickg SoCal

Faujin 2020-10-20 - 16:03

Thanks for doing this again! I watched all the tips videos last year, and it helped tremendously! Love the tip with marking burpee hand placement. I always worry about hitting my head!

Bloodbinder 2020-10-21 - 03:26

This is pretty helpful. only thing i would add is comparing and contrasting power snatch verses muscle snatch. I can tell you from experience (my back rather) that i did power snatches the whole time. It was slower and less taxing on my arms/shoulders, but im not sure if it made my back light up more than muscle snatches would have or not.

Yozshugami 2020-10-21 - 08:50

Followed all your videos for The Open and they were super helpful. Thanks for the advice.

Burne 2020-10-21 - 21:02

Heck yes! Great video, as per usual! The videos last year were so helpful, thanks so much for all the tips! Can’t wait to try them out.

Nikokasa 2020-10-22 - 09:46

Thanks so much!!!! I followed your tips and was able to finished under the time cap. Really Awesome!!!

Shalige 2020-10-22 - 12:43

Wish I watched this before I did the WOD. Might try it again using these tips.

Mojinn 2020-10-23 - 07:55

Final tip… you can mix grip on the chest to bar, from pronated to supinated (palms facing away to palms facing you) or one hand on each grip. This brings the biceps to help to pull and reach the chest to the bar whan you are tired.

This has been allowed since past open WODs and really helps…

Moogunos 2020-10-23 - 10:04

People: ” The first bar is gonna hard,, way harder that you think it will be” me: “okay, lets pull like I never pull….” *Pull too much and get the bar in the throat

Tygohn 2020-10-23 - 15:22

Thank you very much for getting this out so quickly (I watched it this morning, I’m quite a few hours ahead of you)! Am off to do my 16.1 in an hour, will try to focus on everything you said, especially: Breathe!! Thanks again and all the best from the Netherlands! Vanessa

Kehn 2020-10-24 - 12:59

Thanks Ben for sharing your tips and info. I follow your YouTube channel and really appreciate all the efficiency and techniques you share. You are awesome and once again I really appreciate you and WODPREP!!!

Keron 2020-10-24 - 20:48

Amazing explantion! I’m using wodprep techniques and are helping a lot.

Broadwing 2020-10-25 - 07:42

Watching from Houston, Texas. I’m in sales. Thanks for the strategies and tips!

Vudonos 2020-10-25 - 14:29

Hey Ben, I’m a Medical student watching from Northern Ireland:)

Bloodblade 2020-10-25 - 19:25

Thank you for the tips, I started following you after 16.1. My first open is in the books and managed to struggle through it RX thanks to many of your tips! With this workout in particular your rep scheme and burpee suggestions helped me out tremendously!!!

Nuagrinn 2020-10-26 - 05:05

Hey Ben, first open here. Thanks for all your help. Hoping next year to be fit enough to RX every workout-only RX’d 16.4 this year so far.

Darkshaper 2020-10-26 - 16:35

Watching WodPrep since my very first open in 2016 from Buenos Aires, Argentina. I’m an Industrial Engineering Student. Thanks for the great info!!

Molace 2020-10-27 - 16:00

Did it in 18:15, with 30# DB, ran 450 m (down hill and then back up to my house). Included a technical difficulty break for my iphone music and conversing (6 feet away) with neighbors while lifting. My husband doesn’t want outdoor shoes in the house, so I had to do it all in the front yard, which included lots of neighbors passing by and cheering me on.

Nuadamath 2020-10-28 - 00:09

I get more excited waiting for your WODprep strategy guide than the actual announcement! goes to show your amazing work! thank you, it means the moon to me.

Kajizil 2020-10-28 - 11:37

Nice tips mate! I am doing the Open as a challenge for my youtube series My Crossfit Journey series where i as an ex champion physique athlete trains at a crossfit gym for 3 months then does the open to see how i get on so these tips will hopefully help me beat the time cap haha. Ill even try remember and mention your video in my video when i mark out my hand placements.

Saiginn 2020-10-28 - 21:44

Thanks. Some of your viewers are in the 55+ RX division. Dont forget us!

Kazahn 2020-10-29 - 09:45

Help me!Non c’è una versione in lingua italiana?L’essenziale é chiaro dai movimenti, mi piacere capire quello che dite

Rexray 2020-10-29 - 14:20

Fantastic tips! I enjoyed your tips about the Burpees because that’s what smokes me every time!

Kulawyn 2020-10-30 - 02:03

Tim: 15:42 @ 30# db (ran 18 miles yesterday, after that and this my dogs are barking!)
Maia: 17:55 @ 15# front rack squat
Great WOD choice for such a nice morning!

Direhammer 2020-10-30 - 09:56

Thanks for the videos! I’m from Huntsville, AL. Nurse Practitioner.

Goldenstone 2020-10-30 - 15:53

Hi Ben
Probably too late for the free gift but I’ve just stumbled across your site.
I’m from Brisbane, Australia & I’m a school teacher at an all boys school well known for producing elite athletes.

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