The three things BHT'ers need to remember...
1. Step ups.
2. Slow is smooth and smooth is fast. (I'm not military), but slow is smooth and smooth is fast so pace yourself.
3. Stay behind the red line.
I had three different athletes test box jumps versus step ups. They did them in different orders and they did 15 reps one minute apart. The results were this:
As you can see from above the average amount of time added per round if an athlete did step ups versus box jumps was 4.7 seconds. That being said, if you complete six rounds of this workout you will only add 28.2 seconds to the total work time of your workout. It is my opinion, and the opinion of the three athletes that tested, step ups are much less demanding and that box jumps will bring you too close to red line. The only time that I feel box jumps can and or should be utilized is towards the end of the eight minutes when you are grasping for reps. I feel that what you lose in rep cycle time, you will gain in net energy expenditure.I also feel that we will gain time with our transitions.
Slow is smooth and smooth is fast.
That title can refer to the way you attack your reps, but that is the mantra that I want you to use as you transition back to the bar and load or unload plates. We are going to do something with the women that I doubt any other gym will do. We are going to something with the men's 25# plate that I doubt any other gym will do.
As you can see from the above chart, the men's weight and progressions are pretty straight forward. Round 2 adds 25#, round 3 takes that off and adds 45#, round 4 re-adds the 25#, round 5 takes that off and adds 45# and round 6 re-adds the 25#. Here is what we will do different: our 25# plates will have 3M furniture moving felt attached to either side. This will ensure ease with loading and unloading.
Women, you will only have to take weight off your bar one time. Starting weight is 95# and we suggest that you use a men's bar unless this destroys your grip. Instead of starting with a 25# plate, we suggest two 10's# and a 5# on each side. When you are done with round one, you remove the 5# plate and add a 25# plate. Round 3 you add 10#, round 4 you add 15#, round 5 you add 10# and round 6 you add 10#.
As you change out the weight, remember slow is smooth and smooth is fast. Also, stack your plates in a way that they are easy to grab and load.
Stay behind the red line.
I have a distinct feeling that the first three minutes of 14.3 will feel very similar metabolically to the first three minutes of 14.1. Many of you met that red line and surpassed it three minutes into 14.1. If your step ups are smooth and your transitions and reps are clean, I believe you can stay behind this red line.
Suggest rep scheme for the elite (and almost elite) is as follows:
Every round of box jumps (step ups) are smooth and unbroken without rest and the deadlifts go as follows.
Round 1: All ten gentle and unbroken
Round 2: Some combination of 10-5 or 5-5-5.
Round 3: Either 12-8 or 8-6-6.
Round 4: 5's then 3's then 2's then singles. (this is the round to stay close to your bar. On singles, when you drop the bar from the top, follow it down, put your hands on the bar and lift it again.)
Round 5: 4's, 3's, 2's and singles.
Round 6: Deadlift however you can until your hands bleed...then keep deadlifting.
Open Workout 14.2
Well I came out of retirement for this one. This is literally my favorite Open Workout to date. So lets get down to it.
First, I want to lay down some ground-rules:
1. The Open is not a time to try something new. If you just got butterfly C2B and they are hit or miss, now is not the time to pull them out of your WOD bag.
2. If you have never competed as an individual at a Regional, break up every set of pull ups.Fortunato began to break her PU up in round 2, you are not better than she is at C2B. I have seen her do 12.5 live, you are not better than she is at C2B.
3. If you have competed as an individual at a Regional, break up every set of pull ups. Here's the skinny, you will save your grip.CLB and TF were done with the first round at 1:10, and they did their sets unbroken.2 sets of five on pull ups with a 5 second break in between gets you done at 1:20, which leaves you with plenty of rest.The only reason to do these unbroken is because your ego won't let you. Allow your ego to let you.
4. Unless you have made it to the round of 20, do every set of OHS unbroken. If you make to or through 20, dont drop the OHS (go unbroken)
Now that you understand the rules, it is strategy time. Talayna is not better than Camille at C2B, she beat Camille on this WOD because she had a better plan. She did this workout smarter than Camille.Your strategy will depend on 1 thing, C2B and your ability to do them.
There are a few groups of you out there, these are my thoughts/scheme for each of you.
Elite
You are a Regional Athlete: If you are an Elite CFer with Elite C2B skills, congratulations: This means your Lungs, your Grip, and your Will are your limit. Males, I beleive you can WILL yourself through the 20 round. Break up every set of Pull Ups with 3-5 seconds of rest in between. The first 4 rounds are a buy-in to your WOD.
Barely Sub Elite
C2B are not a problem, high volume C2B and an elite leve engine are. Your goal is to get to the round of 18. Your rep scheme will be very similar to the Elite scheme, except always choose the "or" when there is a choice. In Round 2 go 7-5, 5-4-3. Your workout is won or lost in the 4th round. If you get to Round 5 (18s), do pull ups as
6-5-4-3 both rounds.
I struggle with C2B
Your goal is to get on back on the pull up bar. often and quickly. Break your reps up into manageable sets. Do not put the OHS bar down.
OKC will do very well on this workout. Make a realistic goal for yourself, and realize which rounds are your "buy-in" rounds and which rounds are your "dig in" rounds. Good Luck.
Open Workout 13.5
What an awesome WOD. I am actually pissed that I did not think of it. It is a great test and an even better separator for the "Elite". Especially the elite who may have felt slighted by previous WODs. This IS an Engine WOD. There is so so so much to post, and I just can't quite decide how I to put my thoughts to keyboard. I have some ideas for this one that I will talk more about during the week.
Today I will post a Test WOD, it is only a test. Move through this test at an ALMOST fast pace. Try to complete it as close to how it is posted as possible. You will need sidewalk chalk, a marker, or a pen and paper. There are a total of 20 Thusters and 20 C2B Pull Ups in the Test WOD. If you think this will destroy you for the WOD...Do Not do it
Big shocker this week...13.5 is about...dun dun duuuuuuun...PACE. I know, I say it every week...But in AMRAPs (Crossfit), pace is not a four letter word. Let's just start by saying that Scott Panchik is working his way up my list of favorites...he just surpassed Marcus Hendren...maybe they are tied.
I just watched his 13.5 video and I feel as if watching that would be more worth your time than reading what I am about to type... seriously, watch it. His execution of the first 8 minutes is flawless. Anyone want to take a stab at his strategy? It is a word that starts with P and ends in ACE. OK, I am beating a dead...you know what I mean.
This workout is similar to 13.1 in the concept of stages. So first, figure out which athlete you are.
Row 750 meters...Fast
Rest 15 seconds
Start Clock
Round 1
10 Thrusters (100/65)
Record time and Rest a strict 5 seconds
Round 2
5 C2B Pull ups
Rest a strict 5 seconds
5 C2B Pull ups
Record time and Rest a strict 5 seconds
Round 3
5 Thrusters (100/65)
Rest a strict 5 seconds
5 Thrusters (100/65)
Record time and Rest a strict 5 seconds
Round 4
4 C2B Pull ups
Rest a strict 4 seconds
3 C2B Pull ups
Rest a strict 4 seconds
3 C2B Pull ups
Record time
Open Workout 13.4
...Shocking...
Today I will post a Test WOD, it is only a test. Move through this test at an ALMOST fast pace. Try to complete it as close to how it is posted as possible. You will need sidewalk chalk, a marker, or a pen and paper. There are a total of 20 Thusters and 20 C2B Pull Ups in the Test WOD. If you think this will destroy you for the WOD...Do Not do it
Big shocker this week...13.5 is about...dun dun duuuuuuun...PACE. I know, I say it every week...But in AMRAPs (Crossfit), pace is not a four letter word. Let's just start by saying that Scott Panchik is working his way up my list of favorites...he just surpassed Marcus Hendren...maybe they are tied.
I just watched his 13.5 video and I feel as if watching that would be more worth your time than reading what I am about to type... seriously, watch it. His execution of the first 8 minutes is flawless. Anyone want to take a stab at his strategy? It is a word that starts with P and ends in ACE. OK, I am beating a dead...you know what I mean.
This workout is similar to 13.1 in the concept of stages. So first, figure out which athlete you are.
- Stage 1- You have never finished Fran in under 4 minutes and you will be pushing it to get there this week.
- Pace is still important to you, but pushing that pace is more important. You have got to stay calm focused in the second and third minute and squeeze out as many reps as you can. This means your workout will be 4 minutes long, and you will crush it.
- Stage 2 - You have a 3:30 to 4 minute Fran.
- Your job is to make it past 8 minutes and power through minute 4-8. When you hit rep 90, do not be satisfied. Stay focused and rack up as many reps as you can.
- Stage 3- You have a sub 3 Fran and you scored 110 or above on 13.5.
- Your goal is make it past 8 minutes and fight hard through 12. Scott Panchick's video is your blueprint. Breath. Focus. Embrace the pain. Keep pushing.
- When you hit 180 reps...give yourself 15-20 seconds. Then, relentlessly chip away at the WOD. Minute 8-12 is your workout, you earned the right to do it. Put your Robot eyes on and plug away.
It is my opinion that 16 minutes is possible on this WOD. I predict Speal or Bridges will get there.
The test WOD from yesterday was more for your benefit than mine. It should have given you some feedback on ways that you can break up your reps when you are taxed.
Sample Pace for those who WILL get into 4-8 minutes.
Round 1. T-15, PU-5.5.5 65 seconds
Round 2. T-15, PU-5.5.5 70 seconds
Round 3. T-8.7, PU-5.5.5 75 seconds
This puts you finished with round 3 at 3:15
Sample Pace for those who WILL get into 4-8 minutes.
Round 1. T-15, PU-5.5.5 65 seconds
Round 2. T-15, PU-5.5.5 70 seconds
Round 3. T-8.7, PU-5.5.5 75 seconds
This puts you finished with round 3 at 3:15
Egomaniacs and Bunny Rabbits...Listen Up...You can come out of the gate fast and still be able to make it to 8 minutes, but you won't make it to 10-12...Meaning you will have nothing left in the last two minutes. This WOD is about staying calm and being comfortable in your pace. I have some pacing and rep scheme ideas...but I will save those for the gym.
Your first job this week is to decide which stage athlete you are. Your second job is to blueprint how you will get there.
Sometimes it is helpful to say "I want to be done with this by this time" or "I will get this many reps in this many second and then rest until the clock says this", I don't think this is one of those WODs. I think that if you plan that way, you will always be chasing the clock and you will always be behind (or feel like you are).
I believe that a better strategy is to plan your rep scheme and then manage your rest (or find someone to help you manage your rest). Clock watching can and will kill your momentum during this WOD. Find a friend to help pace you through this WOD, a friend that will also help to keep you calm.
P.S Get 13.5 right the first time, a second try at this WOD may help to introduce you to Pukie's mean backwoods serial killer cousin...Rhabdo. Rhabdo looks like Tales from the Crypt but punches like Drago and Brock Lesnar's illegitimate creature child.
Test WODRow 750 meters...Fast
Rest 15 seconds
Start Clock
Round 1
10 Thrusters (100/65)
Record time and Rest a strict 5 seconds
Round 2
5 C2B Pull ups
Rest a strict 5 seconds
5 C2B Pull ups
Record time and Rest a strict 5 seconds
Round 3
5 Thrusters (100/65)
Rest a strict 5 seconds
5 Thrusters (100/65)
Record time and Rest a strict 5 seconds
Round 4
4 C2B Pull ups
Rest a strict 4 seconds
3 C2B Pull ups
Rest a strict 4 seconds
3 C2B Pull ups
Record time
Open Workout 13.4
...Shocking...
So we knew this was coming ...right? I mean, using the powers of deductive reasoning, we knew these movements were coming. And I don't want to hear this crap about "Oh, I wish it was heavier" or "This is so unoriginal"...because we knew this was coming. This WOD is all about WILL...and grip. Mostly both.
I watched three very different strategies this evening (Speal, Holmberg, and Foucher) and picked up a few points here and there. I will have more to post but here is the gist:
- Stay close to the bar and get your hands back on it as soon as you can.
- This WOD is 7 minutes...7 minutes... You can rest at 7:01.
- Don't sprint but don't leave anything in the tank.
- Pause for broken record (not "broken record" like what happens to the "World Records" every week during Regionals)...Broken record as in I say it a lot, and on purpose...Manage Your Reps...I say it every week, because it is so important. Stay calm, but move with a quick pace while avoiding that red line.
- This WOD is about "willing" yourself to get more reps. Accepting and embracing the suck, managing reps, and saving your grip.
BHT is gonna destroy this WOD...(Castro-esque mic toss...but like a boss...not like a jerkface)
This workout is a sprint and a grip smoker.
Open Workout 13.2 This workout is a sprint and a grip smoker.
You cannot treat the first two and a half rounds as a sprint, but the next three have to be done with purpose and with specific goals in mind.
In Foucher's video her coach can be heard in the background when she gets to her round of 18's. He keeps repeating, "This is the workout, this IS the workout". Last week I talked about "Buy Ins". To do well in this workout you first have to decide what round you will get to. Then, you have to "Buy In" to that round. Once you get there you have to tell yourself "this is the workout". Your workout will be won and lost based on how consistent you can be through your first six minutes and how efficient you can be in your last minute.
Whatever bar you are on at six minutes, that is the bar you must attack with reckless abandon.
I think it is a good idea to plan two to three "scheduled" five to seven second breaks. If you are someone who is shooting to get into your round of 18's, put these breaks between clean and jerks in your round of 15's. Likewise, if you are someone who is shooting to get into the 15's, schedule breaks in the 12's.
Break up your clean and jerks more often than your ego will let you.
Stay under the bar for TTB and put your hands back on it as quickly as possible. Singles are much faster when your hands are back on the bar than they are when your hands are on your knees, not doing reps.
Pace and stay calm.
If you do not plan to do the Open WOD yet, or want some testing,... do the Test WOD.
You can always get one more rep...so do it.
Test WOD
3 Rounds...
Test WOD
3 Rounds...
6 Unbroken TTB
20 sec rest
Then...
400 M Run
15 Clean and Jerks (135/95)
15 TTB
Open Workout 13.3
Hooray!!!
We did extremely well at OKC with this workout last year. The key to this workout...the key to every workout...is pace, pace, pace, pace. Last year we tried all different types of work sets for the wall balls. Your challenge for this year is to figure out what kind of pace you can push and stay consistent with.
I am also very excited that HQ will have a tiebreaker for this workout. If you are an athlete who does not have double unders, the time that it takes you to finish wall balls becomes very important. Likewise if you are an athlete who does not have muscle ups the time it takes you to finish your doubles will be very important. So.. just like 13.1 this workout deals with stages and athlete types.
This workout, for the athletes with muscle ups, is about completing the "Buy In" of wall balls and double unders. You must think about this workout as 30 muscle ups for time with a buy in of wall balls and double unders. We have been doing a bunch of BHT "Buy Ins" with rows and runs these past few weeks. This was to simulate the metabolic output of Open "Buy Ins". I will post some strategy ideas tomorrow with 20.4's work.
For now, remember your score from last year (or find it). Then, read the 13.3 rules here. Finally, try to remember how you got last year's score and what you would have done differently...and remember...Pace Pace Pace Pace.
Lots of math today...Some math today...LONG post. Yesterday, I said that the key was "Pace, Pace, Pace, Pace"...It is...Drew and Ginny DESTROYED the WOD tonight...They Paced.
This WOD is all about what I am referring to as "The Golden Ratio". If you can conceptualize the WBS/DU portion as a "Buy In" to Muscle Ups, you then have to know yourself in order to predict what that ratio should/will be. Here is the Ratio:
You want this ratio to equal 1. You want the Time you have left [to do Muscle Ups] to be proportional to the Energy you have left [to do Muscle Ups]. With this WOD it will be crucial that you balance these two. If you get to the MUs with lots of time but no energy...fail. If you get to the MUs with little/no time but you still have gas in the tank...fail.
Wall Balls
These are a "Buy In". Pace them, do not gas yourself. Do not Red Line...Ever...Do not "Grab ahold of that line between Speed and Chaos and wrestle it to the ground like a Demon Cobra". Look for the line marked calm consistency, then hug it in a warm embrace. Now for some more math....
Men will average somewhere between 25 to 30 wall balls a minute. This means that if you did all of your wall balls unbroken, you would be finished somewhere between 5 and 6 minutes (Do not do all of your wall balls unbroken).
Women will average between 33 and 36 wall balls a minute. This would put a woman finishing unbroken wall balls somewhere between 4 and 5 minutes (Do not do all of your wall balls unbroken).
Ginny broke her wall balls into 10 sets, which means she rested 9 times during her wall balls. She rested an average of 10 seconds each time for a total of 90 seconds of rest.... she was able to stay consistent and she was finished with wall balls at 5:30ish. Based on testing I did with Ginny we figured she would average 36 wall balls per minute. This would have her finished with unbroken wall balls at 4 minutes. She was able to keep that exact pace without redlining...Drew rested a total of 70 seconds during the wall balls...this was Ginny's rep scheme:
Ginny: 4 x 20, 3 x 15, 1 x 10, 1 x 8, 1 x 7
Drew and Ginny both rested 10 seconds between wall ball sets and PR'ed their Karen time....I think (not positive about the Karen PR stat). Find a rep scheme that will keep you consistent and well below the red.
Double Unders
Again...a "Buy In". Do these calmly and in manageable sets. You will be tired. You will mess up. Stay calm and power through. 3 x 30 is a good goal. So is 6 x 15 and 9 x 10...45 and 45 or 50 and 40 is lofty but doable. Just stay calm and grind through these. Manage your rest, manage your breathing.
Muscle Ups
Men: Regional qualifiers, start with sets of 2, no more....Brad, no more. Kameron tested these tonight and with a five count in between sets of 2 he was able to do 10 in one minute. Drew did doubles for 8 or 10 reps. Go to singles earlier than your ego will let you. Stay close to the rings and push the pace. All other men, start with singles. Stay close to the rings and power through. Make sure you are confident/happy in your ring height, leave no stone unturned.
Women: Singles....all the single ladies. Focus on each rep and power through.
If you are looking to test this WOD, do the Test WOD today...instead of Open 13.3...then do 13.3 Sat or Sun. this should give you some sort of prediction of what the MUs will feel like when you are gassed...Or you could do "KRose" from last week...(Please, don't do KRose from last week)
Test WOD
Fast 1 mile or 800 meter run (or 1500 meter row)
50 double unders
ME muscle ups in 1:30
Open Workout 13.3
Hooray!!!
We did extremely well at OKC with this workout last year. The key to this workout...the key to every workout...is pace, pace, pace, pace. Last year we tried all different types of work sets for the wall balls. Your challenge for this year is to figure out what kind of pace you can push and stay consistent with.
I am also very excited that HQ will have a tiebreaker for this workout. If you are an athlete who does not have double unders, the time that it takes you to finish wall balls becomes very important. Likewise if you are an athlete who does not have muscle ups the time it takes you to finish your doubles will be very important. So.. just like 13.1 this workout deals with stages and athlete types.
This workout, for the athletes with muscle ups, is about completing the "Buy In" of wall balls and double unders. You must think about this workout as 30 muscle ups for time with a buy in of wall balls and double unders. We have been doing a bunch of BHT "Buy Ins" with rows and runs these past few weeks. This was to simulate the metabolic output of Open "Buy Ins". I will post some strategy ideas tomorrow with 20.4's work.
For now, remember your score from last year (or find it). Then, read the 13.3 rules here. Finally, try to remember how you got last year's score and what you would have done differently...and remember...Pace Pace Pace Pace.
Lots of math today...Some math today...LONG post. Yesterday, I said that the key was "Pace, Pace, Pace, Pace"...It is...Drew and Ginny DESTROYED the WOD tonight...They Paced.
This WOD is all about what I am referring to as "The Golden Ratio". If you can conceptualize the WBS/DU portion as a "Buy In" to Muscle Ups, you then have to know yourself in order to predict what that ratio should/will be. Here is the Ratio:
Wall Balls
These are a "Buy In". Pace them, do not gas yourself. Do not Red Line...Ever...Do not "Grab ahold of that line between Speed and Chaos and wrestle it to the ground like a Demon Cobra". Look for the line marked calm consistency, then hug it in a warm embrace. Now for some more math....
Men will average somewhere between 25 to 30 wall balls a minute. This means that if you did all of your wall balls unbroken, you would be finished somewhere between 5 and 6 minutes (Do not do all of your wall balls unbroken).
Women will average between 33 and 36 wall balls a minute. This would put a woman finishing unbroken wall balls somewhere between 4 and 5 minutes (Do not do all of your wall balls unbroken).
Ginny broke her wall balls into 10 sets, which means she rested 9 times during her wall balls. She rested an average of 10 seconds each time for a total of 90 seconds of rest.... she was able to stay consistent and she was finished with wall balls at 5:30ish. Based on testing I did with Ginny we figured she would average 36 wall balls per minute. This would have her finished with unbroken wall balls at 4 minutes. She was able to keep that exact pace without redlining...Drew rested a total of 70 seconds during the wall balls...this was Ginny's rep scheme:
Ginny: 4 x 20, 3 x 15, 1 x 10, 1 x 8, 1 x 7
Drew and Ginny both rested 10 seconds between wall ball sets and PR'ed their Karen time....I think (not positive about the Karen PR stat). Find a rep scheme that will keep you consistent and well below the red.
Double Unders
Again...a "Buy In". Do these calmly and in manageable sets. You will be tired. You will mess up. Stay calm and power through. 3 x 30 is a good goal. So is 6 x 15 and 9 x 10...45 and 45 or 50 and 40 is lofty but doable. Just stay calm and grind through these. Manage your rest, manage your breathing.
Muscle Ups
Men: Regional qualifiers, start with sets of 2, no more....Brad, no more. Kameron tested these tonight and with a five count in between sets of 2 he was able to do 10 in one minute. Drew did doubles for 8 or 10 reps. Go to singles earlier than your ego will let you. Stay close to the rings and push the pace. All other men, start with singles. Stay close to the rings and power through. Make sure you are confident/happy in your ring height, leave no stone unturned.
Women: Singles....all the single ladies. Focus on each rep and power through.
If you are looking to test this WOD, do the Test WOD today...instead of Open 13.3...then do 13.3 Sat or Sun. this should give you some sort of prediction of what the MUs will feel like when you are gassed...Or you could do "KRose" from last week...(Please, don't do KRose from last week)
Test WOD
Fast 1 mile or 800 meter run (or 1500 meter row)
50 double unders
ME muscle ups in 1:30
This WOD is all about GO. One of my favorite Speal quotes is something like "...it's all about getting more GO". This one will be a gut check for sure.
More on the strategy as the week goes on. I think that 13.2 will have two different athlete types.
Athlete Types for 13.2
- The athlete that is limited by any or all of these movements
- The athlete that is not
I know that sounds simple, but these two types of athletes have two very different problems during this WOD.
The athlete that will be limited by ANY of these movement must have a strategy in place for when these movements fall apart. You must find a way to mask this deficiency during the WOD. I will talk more on this tomorrow, but your 13.2 will be more about pacing and finding ways to tweak your movements in order to save your______ (fill in the blank. It could be back, quads, hamstrings, shoulders, legs, lungs etc). There will be a sticking point for you in this WOD and we have to have a plan to avoid or delay this.
The athlete that will not break down during these movements HAS to GET MORE GO. Form cannot be sacrificed it must be focused. Transitions will have to be seamless. Sets will have to be unbroken. Rest will be on top of the box and when moving from box to bar and bar to box. Each rep must be purposeful and effortless at the same time. (Arch your back while keeping it flat...and...Just pop up..."Forgetting Sarah Marshall") To KILL this WOD you will literally have to be so focused that it makes your mind and your movements relaxed. It sounds contradictory ..I know. I like to call it "Robot Eyes". It is that point in the WOD where you choose not to hurt. To do well on this WOD, you type 2 athletes must be able to find that point, love it, and live in it.
Type 1 Athlete
You are the Athlete who knows they cannot do all of their reps unbroken. This is not a knock on you, it is a way for you to begin to plan your WOD. For the Type 1 athlete the key will be to KEEP MOVING. Your engine is primed for this time domain, so trust yourself, embrace the suck, and settle into a good pace. If you fly through your reps out of the gate, you will have problems. Back issues will be an obstacle to overcome in this WOD. If you have them, tailor your movements (deadlifts) so that they focus on your legs.
Shoulder to Overhead- Every round, immediately pick up the bar and do five reps, this should never be a problem
Deadlift- Keep an overhand grip. When you get to a point where you cannot do them unbroken, break them into 5s, then into 4/3/3 if you must. Drop the bar at the top for the last rep of each of those sets, breathe, then pick up the bar.
Box Jumps- Rest at the top, bound out of the bottom. Breathe through these at a comfortable pace. DO NOT land on the box in a squat and stand up. If/When your box jumps are gone...start stepping up. I am not a fan of the step up option, but it will save some backs, and it will keep you moving. If it helps, put your hand on your knee and push off when you step up. Finish the round you are on using the step up as a "breather break". Start your next round with bounding box jumps, then bail back to step ups when the jumps slow again.
Type 2 Athlete
You WILL do this WOD unbroken...the question is...at what pace. This is not a WOD where you will be able to pick a pace and then stick with it the entire time, so you need to think about average pace. This is where your "split times" from yesterday come in handy, they are a good estimate of what your rounds will look like when you are gassed. This will be around minutes 5-8. These three minutes (5-8) will be focus time.
Round 1 and 2 are about settling into a pace. These can be slightly faster, but find that zone. Find that comfortable pace and stick with it.
When minute 5 starts, this will be the time where your mind has to move your body. as far as the WOD timing is concerned, this is where the WOD is made or broken.
From 5-8 minutes you will enter Suckville, you must stay calm and embrace the suck.
At 8 minutes....it is time to power through the last 2 and a half-ish rounds.
The chart below has "split times" for rounds. I will chose the "11 rounder" split times and give you a sample of what this crescendo decrescendo crescendo might look like. (music nerd talk)
Rounds 1,2,3: 50 seconds per round average
Rounds 4&5: 55 seconds per round average
Rounds 6-9: 60 seconds per round average
Rounds 10&11: 50 seconds per round average
This average out to be 54.5 seconds per round. If you can do that scheme you will have 330 reps!
Below is a chart that shows what time you must average, in seconds per round, to get a desired score. My recommendation is that you do not stress about the clock on this WOD. Focus on what you can do, and find a good judge/pacer/cheerleader that will keep you focused on staying calm and doing work.
Again, these are average numbers, settle into a strong pace and focus on your reps.
READ/WATCH box jump efficiency. In terms of movements, BOX JUMPS ARE WHAT WINS THIS WOD. Rest/breathe at the top while you open your hips, then bound out of the bottom. Use these as a time to breathe and be consistent, just like the burpees from last week. If you must...only if you must...go to step ups in order to keep moving. For Type 2ers, it is my opinion that these are a "last resort".
Type 2ers, you were made for this WOD. Be a metabolic machine. Go to suckville, settle in, run for Mayor, and get elected. Find those Robot eyes and never look back
WOD practice:
If you want, do this as a test. I do not believe it will be a true predictor of how you will do on the WOD, I do feel like it will be a good predictor of where you will be limited and what your split times might be.
Type 1 Athletes:
2 rounds of 13.2
500 meter row (10 seconds off PR row)
2 rounds of 13.2
Sprint on all 4 rounds of 13.2, look at the clock at the end of each round so you will know your "split times"
Type 2 Athletes
With 10 minute time cap
2K(men)/1.6K(women) row (15-20 seconds off PR)
In remaining time, AMRAP 13.2
Open Workout 13.1
"If you go into anything scared or thinking you're gonna lose, you've already lost. You gotta go in with the attitude that you're going to win, and be successful."
- Scott Panchik, minutes before beating D. Bailey in Open Workout 13.1
I love this WOD, I love the scoring on this WOD.
I will program this WOD for 18.4. When I post 18.4 I will also post my thoughts on equipment "set up strategy".
I have tried to break this down in a way that will allow my explanation to make sense. Hopefully my explanation does not confuse your understanding of the layout and rules for 13.1. The WOD, weights and description for 13.1 can be found HERE. Pay attention to the scoring, it will be important for tie breaking. More on that later.
For explanation purposes, I will break the snatch reps into four stages. I will also break athletes into 6 different "Athlete Types". For scoring it will be important to KNOW which of these athletes you are.
Stages
- Stage 1 is completion of 45/75# snatch (70 reps)
- Stage 2 is completion of 75/135# snatch (130 reps)
- Stage 3 is completion of 100/165# snatch (180 reps)
- Stage 4 is any snatch reps at 210/120# (191+ reps)
...And the following is the explanation of the different types of athletes:
Athlete Types for 13.1
- You can complete Stage 1 but cannot do any snatch reps of Stage 2 (100 reps total)
- You can complete Stage 1 and can do some reps at Stage 2
- You can complete Stage 2 but cannot do any snatch reps of Stage 3 (150 reps total)
- You can complete Stage 2 and can do some reps at Stage 3
- You can complete Stage 3 but cannot do any snatch reps of Stage 4 (180 reps total)
- You can complete Stage 3 and can do some reps at Stage 4
There will be log jams (lots of ties for reps) at 100 reps, 150 reps and 190 reps. These numbers represent snatch weight changes. HQ's solution is genius, each time you complete a "Stage", your judge marks the time. If there is a tie, the competitor who completed the previous "stage" quickest will win the tie break.
Scenario
Athlete AA knows he cannot do 135# snatch, so he casually does 40 burpees, 30 snatches @75#, and then 30 burpees. He finishes 70 reps at 8:00 and all 100 reps at 10:00. He was finished with his snatches at 8 minutes in, so his score is 100/8:00.
Athlete BB cannot snatch 135# either, but he blazes through his 40 burpees and 30 snatches and completes this in 4 minutes. BB then slowly does 30 more burpees and he finishes these at 12:00.
BB's score is 100/4:00 and he beats athlete AA's score of 100/8:00.
We have been working on pacing WODs for the last few months...whether you knew it or not. Now is the time to put that into practice. Know which of these 6 "Athlete Types" you are, and plan accordingly. If you are Athlete Type 5 or 6, you need to pace yourself for the long haul. If you are Athlete Type 3 or 4, pace yourself but know that your score will benefit if you can get through the first 60 snatches quickly. If you are athlete 1 or 2, absolutely BLAZE through the first 70 reps...then rest, do 30 burpees, rest, and power through as many reps at 75/135# that you can in the time remaining.
Athletes Type 5 and 6, watch the video of J. Foucher doing this WOD. It is posted on The Mainsite. Or watch the Archived Dan Bailey Scott Panchick. Think focused and purposeful tortoise, do not try to be the Hare. Dan Bailey killed this WOD, but he was a little Hare-ish.
Forget what I said about doing this WOD twice. At a 17 minute time domain, this is a WOD you only want to do once. If you feel that you must do this WOD twice, here are my thoughts.
WOD attempt 1 (Thursday or Friday)
- Film yourself
- Pace yourself
- Rest before you Redline
- Watch the video of yourself and critique how well you paced yourself
- Make a plan for how WOD attempt 2 will be better than WOD attempt 1
WOD attempt 2
- Stick to the plan...Jones
- Be better than you were in WOD attempt 1
- Push through your sticking points from attempt 1
- Pace yourself
- Push yourself
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