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.

Crossfit Games WOD 3 - my strategy, goals and the break down

EVERY muscle in my body is going to ache after this one! First my legs from the box jumps, arms from chest to overhead then mid section from the toes to bar.

Crossfit Games WOD 3, bring it on! Okay so my prediction on Tuesday on of death by pull ups was wrong, but it is all about the palms though. I just home mine stay intact after hanging off the bar then bringing my toes up to touch it. Also check back to my week 1 prediction... so close I'll recap it at the end of this blog post.

Here's my strategy, goals, current results and the breakdown.

The WOD if you didn't watch the video:

18 minutes AMRAP (as many rounds/reps as possible)

15 boxjumps (M: 24inch W:20inch)

12 push press (M: 115lbs/52.5kg W: 75lbs/35kg)

9 toes to bar

Current top results in Australia

Men 470reps or 13 rounds

Women 402reps or 11 rounds

Listening to what the other people at Crossfit Northside reached I believe I'm going to aim for five rounds. Whistles! tough! If I got six I'd be over the moon though!

The box jumps are the way I like them, as I'm not overly quick at them, having to stand up fully on top of the box will at least slow other people down.

35kg on the push press - which is essentially just get it up from your chest to overhead by pressing, push pressing or push jerk. It's heavy but achievable.

Toes to bar, I had a crack at them today and watched the video. While hanging from a bar swing your feet up to touch the bar. Good times *rolls eyes. Okay best way to do this rather than using your whole body through it is do a knees to elbow, or as close as you can, then kick your feet out to touch the bar. That's my plan anyway.

Usually I'd say I'm going to take my time breath through it but stuff it, this time I'm going all out. If I fail I'll shake it off and try again. Only 12 hours to go until I give it a crack.

Tune in soon to see how I did and find out my prediction for next week.

P.S. My week one prediction was a 10 minute AMRAP 10 chest to overheads and 10 burpee boxjumps. Close hey!

(video: Crossfit Games 2012 WOD 3 demonstration by the professionals)