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04.04.2013

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Goblet Squats (24/16kg)
10 x American KB Swings (24/16kg)
5 x Burpees (w/strict Push-up)
10 x Hollow Rocks (2ct)
III. Mobility

“CrossFit Games Open 13.5”
Complete as many Rounds/Reps as possible in 4:00 of
15 x Thrusters (100lbs)
15 x Chest-2-Bar Pull-ups

After the first 4 minute AMRAP athletes who have qualified via the specified cutoff score will immediately storm through the next subsequent round; each of which will be 4 minutes in length. All sets/reps/loads/movements will remain the same regardless of which AMRAP an athlete may be working on. See below for an example outline from the CF mainsite–

*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Post scores to comments.

Samy Daghir

7 thoughts on “04.04.2013”

  1. 13.5 WOD only 15 thrusters counted for open purposes, however using a band I got to 35

    Then:
    5 Rounds
    5 Push Press @ 65
    10 Abmat situps
    30 Double Unders
    DONE IN 8:30… I beat Bieber! lol

    Reply
  2. 53

    What I learned from the open:
    -Motor/strength have improved greatly over last year. I think its safe to say everyone who has been putting on the work has improved over the last several months in both strength and conditioning
    -Consistently inefficient movements have room for improvement. I personally need more box jump practice and thruster depth because these movements are not going anywhere (damn you Dave Castro, we never see you doing any of the wods)
    -Slower is faster, faster is slower. But it is always better to go unbroken. Unless you’re trying to do 30 very heavy snatches

    My big thank you goes to the coaches for holding down the fort and making my first open fantastic. These guys and gals stayed late and came in early during the week and on the weekends to make sure everyone was safe, set up, properly enforced the standards, and ensured there were enough opportunities to attempt, re-attempt, and even re-attempt every open event.

    And the athletes at all levels deserve credit for giving these events a go. Most of them were damn challenging at all levels. Plus what you don’t see on YouTube are the people staying late after their workout to judge and cheer on other athletes, or the people sharing chalk and/or Advil with other members of the gym. You also don’t see the personal PRs on wallballs, or the people who hit their first muscle ups, or the athletes going head to head to get that one extra rep than the guy/gal right next to them. I know its super cheesy and cliche but behind my competetive asshole shell, Im secretly a sucker for the little things that made the past few weeks exciting for everyone at the gym. Deeper under that shell is another competative asshole.

    Two months ago I didn’t even plan on entering or doing any of this shit. Today I have my calendar booked and will leave $20 in escrow to enter next year.

    -josh

    Reply
  3. 15 x Thrusters (100lbs)
    15 x Chest-2-Bar Pull-ups
    42 reps (1RD + 12 Thrusters)

    What did I learn? I need to work on actually thrusting. I strict pressed almost all of the reps instead of using my hips…that was tiring.

    Reply
  4. Only 15 thrusters for me – but hoping I can get my kip down for a couple of c2b pullups before Sunday.

    I learned from 13.5:
    I need bigger boobs.

    Reply

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