Mar 28 2013
Free Class Saturday 11AM – April Beginner’s start Monday 4/1 at 7AM or 6:30PM – Come see what CrossFit is like in our Free Class then get your summer fitness regimen started on April 1st.
Note: Nutrition Challenge winners and prizes will be announced tomorrow!
13.4 Strategy and Tips
Form and efficiency. Believe it or not there are a small handful of people who told me that their legs didn’t hurt at all after the 13.3 Wallballs. Why? They had good form and efficiency during those reps. So, they didn’t use as much energy and didn’t get as sore.
Watching the announcement WOD a couple things were IMMEDIATELY clear. Graham is much stronger than Speal but he started out and continued with some pretty lousy form on his C&J. This started to tax him more overall and while Speal was able to rep sets of 3 into his 15th and 18th rounds Graham was reduced to singles. Graham outweighs Speal by at least 30 pounds – moving weight should have been his strong suit.
C&J – Slow is Smooth and Smooth is Fast – rushing through this weight will not help you, being smooth and consistent will win. drive off your heels on the deadlift and jumps. Punch those elbows through. Get the bar on your shoulder. Catch in a strong dip position and immediately jump again. Keep those knees pressed out. The weight is light but SPEED is the most important thing here.
If 135/95 is very heavy for you keep mentally strong! You will make a rep or more on this WOD, you might set a new PR! Prior to the WOD do some reps at lower weights and work up to RX’d – then wait for the 3,2,1 GO and hit the RX’d weight then. (ie. warmup with 65×3, 75×2, 85×1, 85×1, then put 95 on and do it in the WOD – you’ve got 7 Min to make it!)
T2B – Keep your abilities in check! Trying to go unbroken in the 9 or 12 for the sake of going unbroken is a BIG mistake. Keep the sets small from the start, stick to your plan, and minimize your rest. Once your grip goes you’ll be stuck doing singles and doubles – and you don’t want to be there.
Pacing – Ladders have a tendency to make people rush at the start and push beyond their abilities only to be swallowed up a round later missing true potential. Pace. Be efficient and smooth on your rounds of 3/6/9 reps. KEEP TO YOUR PLAN. My best score on 12.5 (thrusters and c2b pull ups in the same rep scheme as 13.4) came from breaking the pull ups into sets of 3 right from the start. The round of 6 was 2 sets of 3. It saved my grip so I was able to push all the way into my round of 15 hitting 3 reps at a time.
3 Clean & Jerk (135/95)
3 Toe 2 Bar
special note: if you are not competing in The Open you will have the option of scaling this WOD to 105/75 and scaled T2B.