Mar 21 2013
FREE Class Saturday at 11AM – No experience needed, come see what CrossFit is all about!
Back at it again
“The first repeat workout of the 2013 CrossFit Open” Rory said during the announcement show. While I’d argue that the entire Open has been a repeat of the last 2 years today’s WOD is the first copy. 13.3 is 12.4.
Some helpful notes:
DO NOT do this WOD twice. 300 Wall Balls will wreck you. The only reason to do this twice is if you get tied up in your double unders and literally fall over, spend a min or two passed out on the floor, and don’t get to the muscle ups where you would have done dozens.
Tie Break – this year is actually different from last. If you’ve never done a muscle up before your job is to treat this WOD as an all out sprint. Times will be recorded at the finish of the Wall Balls and the finish of the double unders. Instead of 600+ women tied for 70th place the tie break time will place each of them individually. RUSH THROUGH THIS WOD. Then take a min or two to recover and then try to get a muscle up.
Wall Balls – If you’ve got muscle ups: These need to be paced. Sets of 25 seemed to work best last year with sets of 10-15s of rest in between.
Do your wall balls differently:
– Drive with your legs and save your arms.
– Stand slowly and pop your hip jumping as high as you can off the ground and save your arms.
– Keep your fee on the ground and throw the ball as hard as you can with your arms.
– Do the squat with great form sitting back and using your hamstrings
– Do the squat by leaving your knee forward so you use your Quads more.
150 Reps of identical movements will absolutely fatigue you. As a rule it’s better in this WOD to use less shoulder on the Wall Ball to save for the Double Unders and Muscle Ups – BUT – make sure you vary the type of throw you use. In your final 20 Reps try driving with your legs most while saving your hips and arms.
Double Unders – Relax and Breathe. We’ve practiced these alot. You can do them. Use this period of time as an active rest.
Muscle Ups – Get 1. Get 2. Chip away at these methodically. Keep your mind focused. Missing is not a big deal. Breathe, regroup, make the next one.
Judging – Standards matter. They always have. Be strict with your athletes. LOTS of people Tuesday were not low enough on their Wall Balls. No-Rep them.
It’s painful to no-rep a muscle up but the standards are clear: Arms straight at the bottom, locked out at the top.
150 Wall Balls
90 Double Unders
30 Muscle Ups
10 Power Cleans (135/95)
7 Front Squats
5 Lateral Burpees