13.4 WOD, strategy, my turn, prediction

WELL we're in the tail end of the competition! They've given us a combination of a 7 minutes max toes to bar and moderately heavy clean and jerks.

Here we're going to look at the WOD, possible strategies, I'll give it a go and I'll predict the final WOD... It's gotta be the Fran style one we've seen in previous years.

13.4 The WOD

7 minute AMRAP
3-6-9-12-15-18....
Clean and Jerk 61.25/43kg (135/95lbs)
Toes to Bar



Strategies
Okay so it isn't a long one so find a fast pace and stick with it.
Clean the weight up but before locking out on the clean go straight into a jerk. Drop under utilise your legs, stand up and go again.
Remember to kip and for me I roll up and kick to get both feet on the bar while saving as much energy as possible.
Through transitions go as fast as you can.
There's not a lot of strategy for this one just go as fast as you can.

My turn
Okay so I felt okay about the weight 43kg, is under my max, I had a look at some other results and just wanted to get into the 12rep rounds.
Through the clean and jerks I focused on my technique big shoulders and leg drive for the clean, quick under. Now because I'm not as strong I did this movement in two.
The jerks I just focused on dropping under and saving my arms.
It worked a treat, I was just really pleased to get it up nicely. Felt amazing!
Then the toes to bar, I can't link them together yet so I just got up and kipped, completed and repeated.
I was surprised, although looking back on it I shouldn't have been, I managed to get up to the 9rep rounds in almost four minutes.
The first few rounds go really quickly.
I got through 5 c+js on the last round (12reps) giving me a grand total of 41 reps. Felt solid, I do actually wish to do it again but with Easter I don't know if that's possible.

12.5 WOD prediction
So far we're missing, chest to bar pull-ups, overhead squats and thrusters if you look back at previous years.
The only real WOD that fits this description is the FRANish one, so that's my prediction for next week. It's also been repeated twice in previous years
Fran rep ladder 7 min AMRAP
3-6-9-12...
Thruster 45/30kg (100/65lbs)
Chest to bar pull-up

Good luck everyone. Check in next time for my go at 12.5 and a recap of this year.

13.4 It's either 'Fran'ish, leftovers or a big fat combo - my predictions

WHAT are they doing to us? It seems The Crossfit Games Open WODs have almost been complete repeats from previous years. Let’s look at the pattern so far, find out what we’re missing and I’ll predict 13.4.

That's me during WOD 1

So far in 2013
All AMRAPS and all combination or repeat
WOD 1 - burpees and snatch ladder - a combination of 12.1 burpees and 12.2 snatch ladder
WOD 2 - chest to overhead, deadlifts and box jumps - a combination of 12.3 and 11.2
WOD 3 - Karen, double unders, muscle ups - a repeat of 12.4

What’s missing
Well we haven’t seen toes to bar, cleans and overhead squats or 12.5 which is basically a variation of Fran (chest to bar pullups and thrusters).
Therefore the only thing left for the Crossfit gods to do is to combine these leftovers with Fran for 13.4. Alternately we could do Fran one week and a killer of a chipper for the next.
Now remember the WOD has to be done in a relatively small area that can be filmed and judged easily.

Here’s my predictions it’s either a little bit Fran, leftovers or a combo
Fran rep ladder 7 min AMRAP
3-6-9-12...
Thruster 45/30kg (100/65lbs)
Chest to bar pull-up

Leftovers
12 cleans 60/35kg (135/75lbs)
10 overhead squats 60/35kg (135/75lbs)
9 toes to bar

Combo
3-6-9-12....
cleans 60/35kg (135/75lbs)
overhead squats 60/35kg (135/75lbs)
chest to bar pull-up


Check in to see what it is, I’ll give it a go and we’ll predict the final WOD.

13.1 Predictions

THE height of the Crossfit season is almost here and with just under a week to go it is time to register and get ready for the games to begin.
    Follow me through this Crossfit Games open blog in my second annual attempt to break a sweat, rack up some points and hopefully beat my efforts last year.
    Here I’ll pray to the Crossfit gods and predict for you the 2013 WODs (workouts), break them down and tell you exactly how hard they are.
    For five weeks, starting in Brisbane on Thursday, March 7 at 11am (or Wednesday, March 6 at 5pm in USA -PST) Crossfit headquarters will release a WOD then participants have one week to do it and register their score.
    With the games are now in their seventh year and more competitors than ever it will be tough to move past the opens (each box/my level), to the regionals (top 60 national competitors/30 teams) and finally the games (international competitors/three men, women and teams from each region).

• Me during our Australia Day celebrations
at the box - Aussie 'Fran'.

Firstly lets recap previous games week 1 WODs...

2011 gave us:
 10 min AMRAP (as many reps as possible) of:
 30 Double-Unders
 15 Power Snatches (M 75lbs/35kg : W 55lbs/25kg)

Then 2012 gave us:
7 min AMRAP of:
burpees

So lets think about it and look for a pattern.

• It could be an AMRAP, Chipper (a lengthy AMRAP), a ladder (each round there’s an extra rep for each movement) or a set WOD for time.
• The movements have to be able to be performed in front of a camera - getting rid of long runs, farmers carries and WODs where you cover any real distance.
• The first week is generally one that everybody can complete RXD (at the prescribed weight, aka RX in some places).
• The equipment used across the opens is usually pretty basic including a medicine ball, skipping rope, bar, box and rings.
• Each WOD has less than four movements.
• Each movement has clear standards so they can be judged online.

My prediction is...

7 min AMRAP
20 box jumps
10 power snatches (M 75lbs/35kg : W 55lbs/25kg)

My trainer James at Crossfit Northside thinks it will be an AMRAP of wall balls.

My boyfriends thinks double unders, squats and chest to overheads.

What do you think?