CrossFit Open 23.1 is…a Repeat of 14.4!
It’s Open time again and again, we will do a workout from a previous year. In 2014, Scott Panchik and Invictus Athlete Josh Bridges faced off in the Open Announcement Show’s “Battle of Seattle”. Although Panchik finished the row 9 calories ahead of Bridges and kept the lead through the toes-to-bar and wall balls, Bridges continued to close the gap throughout the workout and took the lead with 5 power cleans to go, made it thorough the muscle-ups with the lead, and then back to the rower to finish with a total of 244 points to Panchik’s 235 points.
Rich Froning ended up taking 1st overall on 14.1 for the men with 277 points and Sam Briggs took first for the women with 256 points, with Invictus Athlete, Camille Leblanc-Bazinet taking 10th with a score of 205. It will be interesting to see how this year’s scores compare amongst event veterans and newbies alike.
23.1 Tips and Strategy for Competitive CrossFitters
If you’ve been following the Invictus Competition program for some time or any of the other Invictus Athlete Programs, or if you have aspirations to make it to the CrossFit Games, check out the tips for competitive athletes video from Invictus Athlete Coaches Holden Rethwill and Hunter Britt.
Recording of Instagram Live Q&A for CrossFit Open Workout 23.1
General Guidelines and Resources for Open Athletes
Mental Preparation for the CrossFit Open
Please download Dr. Heidi Barker’s Guided Visualization
After you download it, set aside a couple of 10-minute periods between now and when you perform the Open workout where you can listen to the visualization.
Official Event Description and Scorecard for CrossFit Open Workout 23.1
Download full scorecard, event rules & video submission standards here.
This test begins with the athlete seated on the rower with hands off of the handle. After “3, 2, 1 … go,” row 60 calories (counting up). When the rower reads 60 calories, move to the pull-up bar and complete 50 toes-to-bars. Once the toes-to-bars are complete, move to the wall-ball station for 40 wall-ball shots, then to the barbell for 30 cleans. Finally, move to the rings for 20 muscle-ups. If the athlete completes the round with time remaining, start a new round on the rower, and continue in the same fashion until 14 minutes have elapsed.
The athlete’s score will be the total number of repetitions completed at the time cap.
Top scores from 23.1 Announcement
287 reps (Lazar Dukic)
266 reps** (Laura Horvath)
**Due to a bar-loading error at the event, this score is invalid. But…We know she will crush this even more when she repeats this workout!
Helpful Articles on the 23.1 Workout Movements…
3 Tips for Improving Your Toes to Bar
How to Become a Wall Baller in 3 Simple Steps
Choosing a Strap Length to Make the Most of Muscle-Ups
Alternate CrossFit Open 23.1 Workout
If you aren’t participating in the Open and don’t care about doing the exact 23.1 workout, we have included this suggestion for your exercising pleasure. As always, we encourage you to make the decision that will get you the best results for your desired workout and fitness goals.
Complete as many rounds and reps possible in 14 minutes of:
60 Calories of Rowing
50 V-Ups
40 Wall Ball Shots
30 Calories of Assault Bike
20 Ring or Stationary Dips
10 Strict Pull-Ups
Strong Invictus Women Take on CrossFit Open 14.4
These non-newbies were ready to crush 14.1 back in the day at our original Invictus location in San Diego’s Little Italy neighborhood where we first hosted Friday Night lights in 2011! A lot of Invictus legends in this throwback pic…
Nutrition Considerations for CrossFit Open Workouts
Be sure to have proper food intake the day prior to performing the workout. Glycogen can take 24-48 hours to restore itself, so even if you’re doing the workout in the afternoon, you’ll need to be replenishing glycogen the day before. Carbohydrate intake the day prior should be your regular daily carbohydrate intake, not a ‘low’ day type of carb intake if you follow a carb-cycling type of protocol. You can add an extra 50-100 grams of carbohydrate if you typically have lower carbohydrates on rest/recovery days.
We’ll preface this by saying you should not be trying any new protocols or new supplements the day of performing your Open workout. Stick with what you have used until you’ve practiced using it in training. Also keep in mind that although you may be fine on a normal training day eating a larger meal closer to your training time, competition, such as the Open, will bring about hormonal changes in the body (think adrenaline). Blood gets shunted from the gut to other areas, and because of this, digestion rates may vary.
If you are an athlete performing the workout later in the day or evening and doing a morning session ‘run-through’ – have some post workout carbohydrates in the morning. Depending on the size of the athlete, this can be anywhere from 50-100 grams.
Early morning workout: the night before, last meal should consist of a higher amount of carbohydrate, as this serves as your pre-workout meal. Morning meal can consist of either a liquid carbohydrate and protein if less than 60 minutes prior to the workout. A whole food source, perhaps some mashed or pureed foods, if at least 90 minutes beforehand. No whole food source eaten this close to the workout will serve as fuel for this workout, this comes from the nutrition the day before.
Afternoon/evening workout: your last whole food meal should be consumed around 2 hours prior to the workout. This meal should consist of a lean protein and carbohydrate (white rice, potatoes, and low fiber cereals are good choices), minimal fats.
You could also choose to have a liquid carbohydrate such as highly branched cyclic dextrin or Karbolyn about 45-60 minutes prior to your workout.
Post Workout meal: post workout shake with a fast-digesting carbohydrate (cyclic dextrin or something such as Karbolyn) plus a liquid protein source in a 2:1 or 3:1 ratio (larger athletes being on the 3:1 ratio). This could look like 50C 25P, 75C 25P.
Post Workout whole food meal: this can be anytime after your shake. Start loading your fats in at this time. This meal should be balanced with protein, carbohydrates, and fat. Continue to emphasize both quality and quantity of your food intake.
Complete Guide to the CrossFit Open
Invictus Athlete Programs
If you want a great training program that will prepare you for the Open, Qualifiers and beyond then please join one of our competitive online programs on SugarWOD!
