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.

13.3 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

12.3 if only I could have caught my breath I'd be able to rock this

THE hardest workout by far was certainly the Crossfit Games WOD 3 - 15 box jumps, 12 push press and 9 toes to bar.

My initial plan was to go all out and get as many rounds completed as possible, which I guess is what anyone would hope to do every time.

15 box jumps complete, 35kg push press which I semi jerked most times was not too bad, I just kept telling myself I've done 55kg, 35 is easy. Toes to bar... I got about three or four done properly, then I realised how hard it was.

Before starting the workout I was having a chat to a few of the other crossfitters and there were a range of different strategies and levels of nervousness.

The main concern was indeed the toes to bar and how ripped their hands were going to get so I absolutely covered my hands in strapping tape... only to find my hands were getting sweaty later.

During the first round - a couple of times I managed to get one foot up then kick the other foot to the bar. Either way, slowly, I got the first round completed.

Second round box jumps were good, push-pressing was a little harder and I went back to the bar.

Breathlessly I jumped up and tried to kip my way up with only a little luck. At about five reps in ripped tape of one of my hands to give me time to catch my breath again.

Then I kipped again and found the rhythm, I could get one leg up easily and kick the other up sort of like an eight-year-old trying to do flips on the monkey bars.

I finished the second round and still couldn't get my breath, kept pushing and thinking I'll catch my breath on the box jumps, push press or toes to bar.

I got to the third round of toes to bar took off the strapping from my other hand and had a rhythm going one leg at a time.

I'm pretty sure I was the only one doing it this way but hey, whatever gets you through it is the way to do it. I also had great support from the rest of the team at northside, thanks guys.

In the end I got three rounds and 15 boxjumps.

That places me in

WOD 3

Australia 520

World 6735

Overall

Australia 515 of 709 so far

World 6645 of 7738

Not bad. I can only imagine how much better I would be this time next year.

Visit again soon to find out my prediction for next week, my strategies for the WOD 4 and results.... Two weeks to go!!!

(picture - this one is from Katrina who was taking photos on the day, (thankyou!) i've got no strapping on my hand so I can only assume it's late round two or three)