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The End of the Open 2013

So I took two cracks at Open workout 13.5. In attempt 1, I did what a lot of people do - came out guns blazing. How'd that work out? 1 round in <90 -="" 150="" a="" in="" p="" remaining="" right="" round="" seconds.="" seconds="" the="" then........half="" tool="" what="">
But you see that over, and over again. And knowing myself - asthma, not an endurance athlete, etc... I should have been smarter.

So for the only time in 2013, I took one more shot. I went back to the drawing board. I knew I was not going to get to 90 reps, but I thought I could do 2 rounds, 60 reps. Pacing myself out of the gate and relying on my strength - powerful intervals - was the way to go. In round 1 I did 3 sets of 5 thrusters and then 5 sets of 3 chest to bar pullups. Took me a little longer than 90 seconds, but I felt strong after that. And with about 2 minutes left to work........A CrossFit Miracle.

I picked up that barbell and banged out all 15 thrusters in round 2 without dropping. Surprised myself, and certainly any one else who knows me and was paying attention. Ended up with 59 reps after my grip went. Fell off the bar in a dramatic flair.

It's nice to outperform yourself once in a while. A great way for me to end the Open.

Next up - knee surgery, and rehab. About time.

13.5 revealed

I should have just predicted a Fran wod. I had been telling people all week I thought they would pull it out again, but people dismissed it.

Goal is to get through 90 reps, but since my Fran time is more like 5 minutes, and this is chest to bar Fran I am going to predict.....


64 reps. Let you know soon.

13.5!!! See it here first.

Below is a recap the movements we have seen in the 3 Opens and the time domains:

Based on all of that - my best guess is that we will have wod >10 minutes and including*

-c2b pullups, hspu and a squat (likely a squat clean) ....

In 2011 and 2012 there twice as many wods 10 minutes or longer as those under 10 min. So I am guessing longer for 13.5. And in 2013 we have yet to have pullups - a crossfit staple, or (heavy front) squats like in 2011.3, and hspu cause this is my blog and want to see them.

Data...

2013....
week 1 - burpees, snatches 17 min
week 2 - overhead press, deadlift, box jumps  10 min
week 3 - wallball, d/u, muscle ups 12 min
week 4 - clean&jerk, toes to bar 7 min
week 5 - Pain


2012...


week 1 - burpees 7 min
week 2 - snatch ladder 10 min
week 3 - box jump, push press, t2b 18 min
week 4 - wallball, d/u, muscle ups 12 min
week 5 - thrusters, c2b pullups 7 min

And from 2011....

week 1 - snatch, double unders 10 min
week 2 - deadlifts, pushups, box jumps 15 min
week 3 - 165# sq clean thurster - 5 min
week 4 - burpees, ohs, muscle ups 10 min
week 5 - power cleans, t2b, wallball 20 min
week 6 - thrusters, c2b pullups 7 min

*I reserve the right to delete this blog post after the wod is announced and I am made a fool of....

13.1 results

I did not do nearly as well as I had hoped. I feel like I am a ton stronger than last year, and my snatch weights have reflected that. But all the burpees wore me down. Which is exactly the point. And as low as my score was (116, or only 16 snatches through at 135#) it reflects where I am. I was strong enough to do the lifts, just to tired to put them together. No misses. Lots of staring at the bar.

Surprisingly, my results were not too bad compared to other masters competitors. 60th percentile of 40+. and 70th percentile of the 45 and older (I'm pretty close).

On to week 2.

Open 2013.1

116 reps, or 16 reps of the 135# snatches. I had hoped to get through all 30, and perhaps I had time to. But I was sucking wind so badly, I just wanted it to end. A great workout, and 1 more snatch than last year. I'll take that as an improvement.