Screen Shot 2016-03-10 at 11.25.42 PMSo we are three weeks into the Open and if you haven’t figured it out by now, it’s all about pacing.  If you went out like a bat out of hell in week 1, you most likely died about 5 minutes in.  If you tried to do big sets of toes to bar in week 2, you most likely dropped to singles in round 2 and didn’t get to the 3rd or 4th bar.  If you want to survive the Open and do better than average, you have to PACE yourself through the workout.

I know it isn’t easy but take it from someone who sprints the first first quarter mile of a 5K and then shuffles the last mile….you have to find a pace or you will never reach the goals/times you are looking for.

A couple things to think about  when figuring out your pacing: first, know your psychology-how you handle workouts.  Do you fear falling behind, do you trust your strategy/ability, can you focus on the task at hand?  These are things you have to be able to control to maintain your pace.  You have to trust your strategy, not worry about what others are doing and focus on each movement as your doing it. If you do all that then you will be able to maintain your pace.

Secondly, know your physiology. As much as we want to be, we are not all Rich Fronings and Camille LaBlanc Bazinets.  We have to know our own strengths, weakness and limitations and accept them in order to maintain a realistic pace.  I can watch Kara Webb finish 16.2 in 15 minutes but it is not realistic for me to think I can maintain her pace.  We have to base our pacing on our own strengths and weaknesses.  While I may be good at toes to bar, I knew I was going to struggle at the heavy cleans and needed to adjust my pace accordingly.

When trying to figure out your pacing structure you have to do five things: evaluate the movements; determine split times for each movement; estimate transition time; determine a realistic goal and then execute the workout based on estimated split times plus transitions. Don’t forget the transitions-they are important but make sure you keep them short-a quick rest and right back to the task at hand.

16.3 is going to be another great workout you have to pace.  If you go balls to the wall right out of the gate you will most likely die about 3 rounds in and start failing those bar muscle ups. Be smart, pace the power snatches and make sure you power them and not muscle them. Take a few seconds between your snatches and bar muscles to relax the shoulders and prepare for the muscle up.  A good rule of thumb would be to run through a full round and then another 10 snatches.  Get a split time on the round and then see how the shoulders feel leading into your second set of snatches.  That will give you a great idea if your split time/ pace is too fast.  Also, protect your hands! If you don’t take care of yours, you will rip!

Good luck tomorrow on 16.3…I’ll be at Fury to cheer you all on!