FITNESS
Front Squat: 3 x 3 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
e6/8
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AMRAP 10 Minutes:
20 Kettlebell Swings
15 Goblet Squats
10 Burpees
Post rounds and Rx to comments.
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PERFORMANCE
Open Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds to comments.
Compare to 3.8.2014
Coach DO Takes on 14.2 from last year’s Open, which also happens to be 15.2
News and Notes
- Want some pacing advice for today’s workout? Check out The Outlaw Way’s 15.2 strategy and tips post! You can also check out what the coaches at Mobility WOD have to say about 14.2/15.2 in last years post about movement prep and strategy.
- Want to work out tomorrow at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
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Did you do 14.2 last year? How would you (or did you) approach this workout differently?
Did the scaled version of 15.2 yesterday at OG. Goal was to finish the 24 reps in 3:00- only got through 21.
Super helpful advice from Lauren S. to break up the pullups into singles. Taking a quick break after each one made a big difference. You might want to consider doing this if these aren't your strong suit! Just don't take too long a pause or you won't finish the round like me…
Amazed by Stephanie M. and Andrew S. who killed 15.2 last night, as well as Cam who will be doing unbanded chinups any day now!
Good luck everybody!
Did 15.2 at 7am yesterday with McDowell. I scored…wait for it…10. And last year I scored 16. So either A) My judge last year was being generous towards me and my C2B pull ups, or B) I was having a really off day yesterday. It was a bit frustrating because I was getting enough height, I just couldn't bring my chest forward to actually touch the bar. Womp womp. After the 3:00 mark I switched to regular kipping pull ups and just kept doing sets of 10 until the 9:00 mark. Ended up with 3 full rounds of the couplet + 7 OHS. Not my best day at the gym but it gives me something to work on, clearly.
8AM with David and Mel
15.2 Scaled – Total Reps: 52
The past two open workouts have been such a learning experience and an eye opener. This time, it was the pull ups. I'm glad all I had to do was get my chin over the bar.
Went unbroken for all OHS, and broke up the pull ups from the start into sets of three and then two, and then finally singles.
I really wanted to get into the third round, but I knew as soon as I got my first no rep that it wasn't going to happen.
FSQ
Mel was nice enough to let Joy and I do some FSQs on the back platform
95 x 5
125 x 3
145 x 1
165 3 x 3
Best of luck to everyone who's doing 15.2 today!
i'm totally loving being back in group classes and today i got a huge boost watching aileen take on 15.2! haven't seen her work out in ages (a year, maybe?) and somewhere along the line she mastered kipping pull ups and i was so amazed and impressed and this tiny thoughtlet of self encouragement popped into my head that maybe one day i'll be able to do them too! we'll see….
Attempted 15.2 today RXd. I figured I had the overhead squats at 65, and chin ups/pull ups are hard for me either way, so I'd try to attempt some C2B chin ups since the grip didn't matter for RX.
Ended up getting 13 reps which was 2 more than my goal! haha dream big
Ended up doing a couple more rounds of OHS @ 65# and ring rows just to get a little workout in.
I definitely want to start working on pull ups more, I'd love to be able to do kipping pull ups in workouts by this summer. Goals!
9am with David and Melissa
Partnered with Michael A. on 15.2. Hit 81 reps. 9 more reps than last year but I still wish I could have gotten into that third round. Hopefully we can see this again in a future Crush Week. 5 hours later and my forearms are just now starting to feel better.
Awesome watching Michael kick this WOD in the balls and then steal its girlfriend.
I just did my first pull ever.
I'm feeling pretty good about myself.
That is all.
Dammit, I hate this workout!
I remember last year this one really snuck up on me. This year I figured I was better prepared, injuries and spotty training nonwithstanding.
I really liked the Outlaw strategy, thought it made lots of sense. Round 1 felt great, split OHS 5/5 with plenty of rest, went 4/3/3 butterfly C2B, felt great.
2nd RD went 6/6, then as I went to the pullup bar my body remembered I'm not elite, not matter how much spandex I wear. 1st rd of 12 pullups was too slow, so I had to do the 2nd set of 12 OHS unbroken, which wasn't bad, but now I was behind the 8 ball. Pullups were fully in sketch mode at this point, did 2s and 1s, and finished 2 shy of RD 3. ARGHHHH. I was never really tired, I just ran out of time. 3 minutes is a pretty tight window.
It was then I remembered I'm not getting 4+ rds so trying to keep my heartrate down for the mythical rds of 16+ didn't make sense. If done again I'd have gone 30s for the OHS, 45-1min for the pullups. I think the key is to pick your "goal round" and then realize that the round preceding it is going to have to be balls out.
Now I'm drinking wine and things are groovy.
15.2 at 1pm
Last year I got 16. This year I got 68. Happy with the four-fold improvement, but I still think I can do better.
15.2 at 1pm:
63 reps. Last year I didn't get out of the first round, so a big improvement. Still, must get more pull-ups.
OG last night.
Press 75x3x8
Did some kipping pull-up practice. Feeling much more organized on these, which made me so happy I teared up. Twice.
15.2 with Todd. I didn't realize chin-ups were fair game and only got 10 reps.
I still wanted a workout of some kind, so I tried it scaled and tore a bit. David wrote me a fun WOD instead:
10 min AMRAP:
10 cal Assault
10 thrusters 65#
20 box jumps, bounding
Got three rounds + 2 calories.
Then tabata on the bike.
Noon class today
Crossover Symmetry
I decided to repeat 15.2 today since I knew I'd be even more sore if I did that fitness WOD. 14 reps. I'm delighted to get a higher number on the books, since I couldn't do chin-ups last year.
Then front squats, 140x3x3
GHD sit-ups 3×12
30 push-ups
Like Noah said, on to the drinking.
69 reps which is sexy. the c2b went to singles fast. if i tried again id stick to 2s for longer
15.2 10 reps! Rx'd! 65#!!!
If not for Thursday's review of snatch press and overhead squats I would not have attempted 65#. I would have had no idea how to get 65# overhead because my 1RM for snatch is only 57#.
I love the fortuitous programming. Thanks Fox! Nice psychic ability!
9am with David and Melissa
Partnered up with MattyChm and spent a good deal of time talking strategy before tackling the WOD. Settled on basically the Outlaw method. Round one was fast and crisp; OHS unbroken and then 2 sets of 5 on the pull ups. I took 45sec per 1/4th of the round as per Outlaw. It was good but I didn't account for transition time, so when Matt went after me I was coaching him to get his hands on the bar a few seconds before to not waste it during the interval.
Scored 124, which was 8 more reps than last year so I feel like I made an improvement. I think I was stupidly pacing a bit more in Rd 3 than I should have; as Noah points out, once you know what your goal round is I should have hit the gas from the beginning. Big thanks to MattyChm for the support and judgment (judging?), he helped me stay on time and definitely made a difference in the third round.
Nice work today everyone!
Great work, Rytas and everyone else who went out of their comfort zone for 15.2!! Thats exactly the intent of the open for most folks! See if they can do something they thought they couldn't!
Hit 15.2 After group classes today but before Comp Class. Im a special delicate snowflake and didn't want to tax myself with all that warming up they were doing 🙂
15.2:
125 Reps
13 more than last year which may not sound like a lot but I busted butt to get there. Having the video from last year's submission was Incredibly helpful for me. I watched it this morning and wrote down how I broke up each set and timed the long rest periods. I knew that I could make it to the third round and it was there that I had to stop feeling sorry for myself and get really stubborn.
1st Round:
Everything unbroken, got about 1:15 of rest
2nd Round
All OHS unbroken
CTB were 6/6 then 4/4/4 with three deep breaths every time I came off the bar.
Finished with about :20 recovery before the next round which really helped
3rd Round
OHS: 8-rest bar on back- 7
CTB: All threes I think, again three breaths between each set
OHS 9 Unbroken until time expired.
Happy with this performance. It felt like Fran when I was done which means I properly attacked the last round. My arms were so blasted out when I finished and I had the WOD flu for like 10 minutes.
This year I'm really competing against myself to push it hard on each workout and leave nothing in the tank on these and so far Ive felt really good about both performances and my pacing strategies. Also just looking to have fun, one of my favorite parts of the open is nerding out on the strategy and talking to and hearing how everyone did and how they approached it.
Go team!
DONT FORGET TO SUBMIT YOUR SCORES!
Also,
Regarding the link to the Outlaw strategy, I thought it was a novel approach that I planned on implementing until I re-watched my performance and realized the LAST thing I need to be doing on this workout is slowing down.
Congrats Rytas, Colleen, Jenny, and everyone else taking on these workouts and achieving new things! Wherever you are today, there's always a small step to take forward, and the Open has a nice way of nudging people in that direction, I find.
15.2 with comp team after coaching today: 76 reps.
This is 2 reps better than last year. Honestly, I thought I could get further into the 12's, if not through, but a few factors crept in:
1. have been training powerlifting for Iron Maidens and not much conditioning at all. So even this little bit got me jacked up.
2. OHS are definitely smoother, but C2B are not. I'm stronger in my upper body, but never practice C2B and have been doing chin ups instead of pull-ups or kipping pull-ups except for a few rare occasions over the last 6 months. So, when you don't practice stuff, you can't really expect it to magically be there!
All C2B pull-ups were switch grip. I alternated between sides, which felt good.
round of 10:
-first ohs unbroken, just nice steady pace, with reminders to breathe
-c2b were all doubles I think
-second ohs 6-4 (rest on shoulders for a couple breaths)
-c2b started as doubles i think and then singles. my swing may have been a bit off and it just took a LOT of effort to get up there. finished with about :10 left, I think.
round of 12:
-ohs 8-4
-c2b singles. just tried not to rest too long.
-ohs unbroken, got #12 in right at the buzzer
I took my pulse after time was called and it was racing. Definitely gotta get my conditioning back up 🙂
After I recovered, went for a few strict muscle-ups, figured shoulders were all warmed up. McD assisted on the first two and laughed that he was basically just touching my ribs and not helping. I tried one more on my own but couldn't get over. This is SO CLOSE! yay!
Great job everybody!!
Started a bench press cycle yesterday with Arturo.
45 x 5
65 x 4
95 x 3
108 x 3 x 6
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15.2 at 1pm today.
Last year I got 18 reps; today I got 30- both times with strict chin-ups. I am very happy with this improvement but I really do need to work on getting kipping pull-ups.
I read my comment on the blog from 14.2 and I had set a goal to have them by now. I have been prioritizing other things but now I think it's time.
Pause Front Squat
45 x 5
95 x 4
115 x 3
135 x 1
145 x 3 x 3
Stayed and watched the Comp Kids do 15.2, which was awesome, obvy.
Today is the first day that I have not been completely exhausted since Iron Maidens. Can't believe it took a week to feel normal again!
I'm so glad to see everyone push the limits and test what they can actually do!! I'm really psyched that as quick as the OHS were for me at scaled I really was glad to get some chin up practice thanks to Todd, Lauren S and Steph M for the words to keep me going. If I hadn't had them I would've just stared at the bar and also wouldn't have known that I have these closer unbanded than I thought!! Off to practice these babies!!
Last year 14.2, score of 10. I knew going into it then that I didn't have pull-ups, let alone C2B.
Today, scored 14. After being recommended a few months ago to focus on a pull-up ladder by Arturo (thanks for the push), I knew I had single pull-ups (with 1 minute rest between), but wasn't sure what to expect as far as C2B. After getting some great advice from Melo, I went with a chin-up grip and lots of kicking. A few missed attempts where I should have either rested more or kicked more, but overall I was really happy (my goal for the day was 11, so I will take it).
After these past two open workouts hitting on my two biggest weaknesses (toes to bar and pull-ups), I need to spend a lot of time swinging from the bar and figuring out exactly how to kip.
14.2 = 112
15.2 = 87
Not gonna lie, I'm super pissed off. I broke up the second set of 12 OHS 8/4 and that buried me. Missed the round of 14 by one rep. My abs were still taxed from Annie. That's not an excuse by any means. Just a clear indication about something that needs to be addressed.
See you at the gym tomorrow. I'll be the guy on the GHD.
Rytas that's awesome!
Makeup post from yesterday: I PUT WEIGHT ON THE BAR! No pain or discomfort! SO EXCITING.
Squat: 95x8x3. I went in telling myself I was going to work up to something that felt good but no more than 95. Happily, I got there.
Deadlift: 135×10. Same thing, I put a predetermined limit of 135 on my pulls.
I had asked DO whether I could try scaled 15.2 and I knew deep down it was a stupid idea. He responded with "I don't think high volume squats for time are in your best interest for now." Let's say I'm #sorrynotsorry about that. Instead, I did a modified version of Thursday's NFT work: 5 RNFT of 8 DB push press (35#), 20 hollow rocks (I didn't want to push it with V-ups), and 5 paused chinups. Lots of resting in the middle to watch Stephanie crush 15.2 (and Allie get a ton of chinups, too!).
Was so thankful to get in for some lightish lifting after a long two days at work.
Snatch+Hang Snatch
220(1+1)x2
231(1+1)
242(1+1)x3
CJ
308x1x2
319x1x3
Pause below knee snatch pulls
308×3
319×3
330×3
Great Job to all those in the comp class on 15.2. Did not look fun in any way.
15.2 35 reps.
Got 10 reps last year- got my first strict pull-up around that time. Spent the year working on stringing kipping pull-ups together- got a few chest to bars here and there, but never focused on them so was worried about today. First goal for today was 11 reps. If I got one C2B, my second goal was 15 reps. Obviously very happy! I did all C2Bs as kipping chin-ups.
Ugh, I know a chipper is coming soon and I'm dreading it bc I've been slacking on my conditioning!