Paramount Barbell Club

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Christopher Douglas

19.2 Nutrition Tips from Coach Kayla

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Are you eating enough protein?

Week two, here we go! This week’s workout has the potential to range anywhere from 8-20mins long. Regardless of how far you make it, this week’s nutrition tip applies to all!

PROTEIN is made up of building blocks called amino acids. They play a big part in the building of muscle in the gym and muscle recovery on your rest days. Eating enough protein is important for everyone, whether your goals are fat loss, muscle gain, or simply performing well in your workouts.

The repairing and renewing benefits of protein will definitely help you bounce back from the physically demanding Open workouts thrown at you week after week! Good protein examples include poultry, red meat, game meat, eggs, yogurt and protein powders.

protein

WHAT ABOUT PROTEIN SUPPLEMENTS? Whey protein and casein protein are the two most common protein powders and they’re digested differently in your body.

Whey is a great go-to right after your workout because it will be digested and utilized by your body quickly. If whey/dairy doesn’t agree with you, there are a variety of other supplements and protein sources out there.

Good luck everyone and remember to HAVE FUN!

— Coach Kayla

19.2 CrossFit Open Workout

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This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 25 toes-to-bars, followed by 50 double-unders and 15 squat cleans, then perform 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If the athlete does not complete all 178 repetitions within 8 minutes, their workout is over. The athlete will stop and record their score.

If all 178 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 11 squat cleans, again at a heavier weight. If all 264 repetitions (90 from round 1, plus 88 from round 2, plus 86 from round 3) are completed by the 12-minute mark, the athlete will begin another round and the time cap will be extended by an additional 4 minutes. Each round, the weight of the clean will increase while the reps of the clean decrease. Once a round is completed, the athlete may immediately begin the next round. The athlete does not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.

This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 20-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of all the plates on any bar used during the workout.

OPEN 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

Click image to launch video
Click image to launch video

CrossFit Open 19.1 Recovery Flow

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Whether you’ve already done 19.1 and feeling sore, or planning to do the workout again before the deadline… this 20-minute recovery flow is exactly what your body needs to bounce back from all of those wall balls and row pulls.

CrossFit 19.1 Open Workout + Strategy Guide

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The 2019 CrossFit Open has officially kicked off! Since the announcement some are calling this an old school CrossFit workout, others are saying it’s a tall athlete’s dream.

Tall or short, this workout is a grind and shouldn’t be underestimated. This one’s going to burn.

19.1 CrossFit Open Workout

15 minute AMRAP

  • 19 Wall Balls (20/14 to 10’/9’)*
  • 19 Calorie Row
    *depends on age and division
19.1 CrossFit Open Workout
Click to launch 19.1 Open Workout

19.1 Workout Strategy

Pacing is going to be absolutely key here. 15 minutes in the sport of CrossFit is a marathon, not a sprint. Here are a few things to keep in mind:

Workout Transitions
Know what you’re doing with your feet in the rower. Don’t be a dummy and play around with the straps; practice your row-to-wallball transition a few times before starting the workout. Sitting on the rower isn’t the place to catch your breath… stand up and walk back to your wall ball station, picking it up without hesitation or thinking, “Why am I doing this again?”

Workout Pacing
​This workout is about grit. It’s going to be 15 minutes in the pain cave, but 15 minutes across the grand scheme of your day is nothing. You’ve got this. Go into this workout with the intention of finishing at the same (or even at a stronger) pace than when you originally started.

A good number to keep in mind is about 85% effort as a starting point, hold that for 12 minutes, then ramp up those last 2-3 minutes for a strong finish.

19.1 WOD Set-up
Get the rower as close to your wall ball target area as possible. Bonus: try not to be somewhere in the gym where the lights are blinding your eyes.

Also, during your 19.1 practice reps, mark a spot on the floor where your feet should go for the wall balls. Place them here every time and avoid awkwardly-positioned reps where you accidentally start too far away or too close.

This workout is definitely one that can be done more than once… if you’re willing to re-enter that pain cave.

CrossFit 19.1 Open WOD Mindset Tips

Below is a collection of mental cues to repeat to yourself mid-WOD. You can write them on the floor, tell a friend to cheer you on, or simply internalize them during your warm-up.

  • 12 minutes of steady, 3 minutes of ‘dark place’.
  • Never hurried, never paused.
  • No resting, always moving.
  • For every pull on the handle, think “PULL” for every shot of the wall ball think “PUSH”.

19.1 Movement Breakdowns

Wall Balls
Use a ‘clearing stroke’ for your sets, rather than keeping your hands up the entire time.

  • Don’t try to shorten your squat. Allow your body to come down smoothly and bounce back up from your natural bottom position. If you are highly mobile, this might mean you are getting well below parallel and that’s OK as long as you use the rebound out of the bottom. Extra effort to prevent depth will probably fatigue you. On the other hand, many people have a naturally shallow squat, so be sure to hit depth each rep!
  • Set up your wall ball target as close to your rower as possible. Mark where your feet are in the optimal position so you know exactly how far to stand from the wall every time each round.
  • Try to keep same sets the whole time. For example, 10/9 throughout is way better than trying to go unbroken, and then having to break it up into 5 small sets towards the end of the workout.
  • If you struggle to get below parallel or tend to have squat issues, you can wear olympic lifting shoes to help you achieve optimal squatting position.
  • Jump just a little bit if you start losing height and/or getting tired.

Rowing

  • When it comes to damper settings, higher doesn’t necessarily mean better. Instead, check your drag factor. (It’s in the monitor settings and will largely depend on the altitude and humidity.
    • Men drag factor: ~125
    • Women drag factor: ~115
  • Want an easier way? Just row between 4 and 6. Boom. Simple. Women on the low side, men on the high side of this range.
  • Catch: for this workout specifically – try to keep your hips “high” on the rower to prioritize your posterior chain. If you get really “squatty” on the rower, you’ll be even more miserable on the wall balls.
  • Stroke should be this sequence: Knees, hips, arms
  • Finish: Slight lean back about 10 degrees, pull to the bottom of your sternum with extended knees, elbows in by your ribs.
  • Recovery should follow this sequence: Arms, hips, knees

19.1 CrossFit Open: Masters
Masters are going to be following the same as above for the 19.1 workout , until we get to ages 55 and above. Here are your changes:

  • Men 55+: 20 lb wall ball, 9’ target*
  • Women 55+: 10 lb wall ball, 9’ foot target

19.1 CrossFit Open: Scaled
Doing the 19.1 WOD scaled? You’re looking at the exact same workout, just change the med ball weights.

  • Men: 14 lb wall ball, 10’ target
  • Women: 10 lb wall ball, 9’ target

Get full details on this week’s workout, competitors guide, tips, etc. at the official CrossFit Games website.

19.1 Nutrition Tips from Coach Kayla

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A lot of our Paramount family will be participating in the CrossFit Open, so here are some helpful nutrition tips from Coach Kayla to keep us on track, starting with 19.1:

nutrition-tips

Stick to Similar Foods —
Performing an Open Workout is not going to be the best time to try out new foods or supplements. Adrenaline and nerves will typically be part of the process, so ensure that your stomach and body feel good by using foods you already know help you perform well!

Consider Your Carbs —
Carbohydrates are the most manipulated macronutrient when it comes to prepping for an intense workout. They are the easiest source of readily accessible energy for our bodies and we can use the characteristics of different carbs in order to maximize our energy. The main way we measure this is the glycemic index, which measures how fast the sugar from carbs is released into our bloodstream. Carbs lower on the GI index give us slower waves of energy, which helps us stay steady for a longer time. Carbs higher on the GI index give us a quick burst of energy, which helps us fuel up and recover quickly. Although different types of carbs are useful for different circumstances, all competitors can benefit from manipulating their carb choices.

Some examples of Low-GI foods:

  • Berries
  • Broccoli
  • Mushrooms
  • Zucchini
  • Cauliflower
  • Leafy greens
  • Cauliflower

Some examples of High-GI foods:

  • Pineapples
  • Bananas
  • Oranges
  • Baked sweet potato
  • Bread
  • White rice
  • Instant oats

Trim the Fat —
Avoid placing too many fats around your workout. Although fats do give us long-burning energy, they take a long time to digest. If our bodies are focused on digesting fats instead of maximizing carbs, we’ll see less benefit from our workout fueling. Stack the fats more at the opposite end of your day, away from your workout time.

Lastly, Stay Hydrated, Relaxed…and HAVE FUN!

—Coach Kayla