Well we wanted a short one. You got it! However, 7 minutes is a lot longer than it looks on paper. Remember 7 minutes of burpees? That felt like an eternity! And you couldn't sprint! For a couplet like this one, you can't take your time BUT avoid the "Paladino Pain Cave" until minute 6. Most of the "strategy and tips" you need for this one can be found in the videos below. However, here's 3 thoughts for your psyche as we approach the half-way point of the Open.
Push the envelope on intensity BUT be careful to not cross above your lactic threshold until the very last minute. This workout is going to be very grip intensive and should your forearms shut down early because of an influx of lactic acid, you're done. Be careful! 7 minutes is a lot longer than it seems for a workout as grip intensive as this one.
Pick a round pacing and stick to it. The work is going to feel easy and fast at first but if you let the workout get away from you it can slow down really fast. This is why it is critically important that you have some round pacing to keep you from getting too far off pace. Pick the set number of rounds that you think you are capable of, whether tha's 9 or 10 or 6 and pace according. If you want to get 7 rounds then pick round times that are close to a minute but allow some degradation over the course of the time. Something like:
- Round 1: 51 seconds
- Round 2: 54 seconds
- Round 3: 56 seconds
- Round 4: 59 seconds
- Round 5: 63 seconds
- Round 6: 67 seconds
- Round 7: 70 seconds
Embrace the pain. 16.3 is going to hurt. It will be extremely lactic. That lovely lactic burn is going to make you want to stop. It's probably going to start to hurt earlier than you intended it and you are going to have to make a choice. Will you press the gas pedal when everything inside you says to slow down or will you cave? This is Crossfit at its finest. Shorter, high intensity, pain threshhold training. The X factor in this workout will be your own desire, mental capacity, and toughness
Take a look at the video below for some helpful tips on mobility, warmup, and movement efficiency.