13.3 last years recap and my prediction

I’ve used all my psychic powers of guestimation to come up with this week’s WOD. First off lets look at previous WOD 3s, recap the movements so far and have a look at what to expect tomorrow.

Previous WODs
WOD 3 2011 was a
5 min AMRAP (men - 165lbs/75kg women - 110/50kg)
squat clean
jerk

Well it's not going to have running in it!

Meanwhile 12.3 gave us
15 box jumps
12 push press
9 toes to bar

Patterns...
Where does that leave us?
    • These two are completely different  however we haven’t had any squat cleans or toes to bar.
    • Other movements we haven’t seen yet include - pull-ups, muscle-ups, double-unders, overhead squats and wall balls.
    • We also know last week the weight was relatively light so we can expect something heavier this week.
    • If we look at the crossfit main website they had clean and jerk on Monday, but none of the others I have written in this blog.
    • The WOD has to be done in a small space and all on camera so no running.
    • There will be simple standards so no push-ups and I don't think we'll get kettlebell swings. There may have been some alleged no-rep issues with some of the scores in 12.2 (but we wont look at that here, I merely suggest the top 200 competitors video submit or they have an extra level comp (say districts) to make sure the every rep ‘actually’ counts and we don’t see any duds go through to the next level)

My prediction...
7min AMRAP
double unders and squat cleans...
50 double unders
15 squat cleans 75/45kg
10 toes to bar

Good luck! Check back and I’ll let you know how I go in my own attempt in 13.3

13.2 the prediction

recap of previous WOD 2s, the pattern, my prediction, how I went in 13.1

WHAT a start to the 2013 Crossfit Games open season! We were smashed with a 17 minute high intensity WOD (workout) testing our strength and endurance.
    This only means one thing... The crossfit gods are trying to kill us. No not really, but it does mean this is tougher then we’ve seen before which leads us into predictions for this week’s WOD.
    Lets start off by recapping previous years, looking for a pattern, my predictions and I’ll let you know how I went in 13.1 (spoiler alert! I’m pretty chuffed with 137).
   

The recap: number 2... The WOD that is...
    In previous years we found ourselves battling it out with very different WODs.

    2011
    15 minute AMRAP (as many reps as possible)
    9 Deadlifts (155lbs/75kg 100lbs/45kg),
    12 Push-ups
    15 Box Jumps (24/20 inch)

    2012
    10 minute AMRAP
    snatches
    30 reps Men: 35kg (135) Women: 20kg (45)
    30 reps Men: 60kg (165) Women: 35kg (100)
    30 reps Men: 75kg (165) Women: 45kg (100)
    Then max reps Men: 95kg (210)Women: 55kg (120)

The pattern... At first glance it doesn’t look like there’s one but I think there is.
    • One thing is certain 12.2 was very similar to 13.1 so will we see more WODs similar to 2012, I think so.
    • Then there should be the usual constraints seen in Crossfit opens - AMRAP, standard movements performed on camera, no repeat in movements from the previous WODs, minimal equipment.
    • Two to three movements per WOD.

My prediction...
    12 minute AMRAP
    21 double unders
    15 Wall balls
    9 Toes to Bar
    This notion if further confirmed by the pattern - if 13.1 was almost the same as 12.2, then 13.2 will be similar to 12.3 (18 minutes AMRAP 15 boxjumps, 12 push press, 9 toes to bar).
    Though I wouldn’t be surprised if we got a ‘quick’ 7 minute WOD


How I went in 13.1... A WOD to separate the field...
    Coming into the first round I was a little apprehensive, 17 minutes is a long time to be pushing yourself to the limit. I was scheduled to give it a crack in heat 2 at Crossfit Northside.
    I watched on as the other competitors moved through the WOD and was surprised to see most women got through the first 70 (40 burpees and 30 snatches at 20kg) in under 10 minutes and the following 30 burpees soon after.
    This gave me a spark of hope, I should be able to get more than 100 reps. This time last year I think 35kg was my 1RM but between then and now I had completed 3 reps at 42.5kg, so I really hoped to get to the third set of snatches.
    I set my mind to embrace the challenge, think Jenneke (the Australian hurdler who dances before each race, youtube it) with a bit of a shake and big smile the clock counted down 3...2...1!
    Don’t stop, don’t ever stop the words went through my mind, I slowed but never paused as I cracked through the first 40 burpees, much much quicker than I did 12.1 (7min AMRAP burpees).
    I picked up the 20kg bar knowing I only had to go below the knee as it had no plates, a fantastic prospect for tall people, it made it so much easier I almost thought of loading the next round of snatches with small weights.
    I didn’t put it down, completing 30 in a row exactly my plan to get a good split time.
    The 30 burpees seemed so much easier than the 40. After 15 I was halfway through (my mathematical brain breaking it down to three sets of 5).
    Then came the 35kg. Knowing that one of the girls at the gym got 150 (Shannon you champ) I wanted to reach her. I needed pace but after the first snatch I dropped the bar unevenly and only one side dropped so that really stuffed me.
    I kept my ‘dance your way’ attitude through the WOD and with a shake of the wrists did one rep at a time, and a couple of twos.
    My counter Dim (and the best female athlete at CFNS) kept telling me to pick it up and with 35 seconds remaining I completed the 30 snatches.
    I spun around and got down and up as quick as I could giving me 7 burpees for my grand total 137.
    I was over the moon, so happy, pumped and ready to go I thought yeah I’m gonna do this again, I’ve got this one in the bag.
    After a couple of drinks that night I stood up and my hamstrings were unbelievably sore and three days later (today) I’m still feeling it despite stretching and rolling.
    Needless to say I didn’t give it another crack.
    Instead I’ll focus on next week.

    Tune in to find out how I do, I’ll try to post it after I complete it on Saturday morning.