Posts Tagged ‘2013 CrossFit Games Open’

Alright, the second-to-last workout of the 2013 CrossFit Games Open, WOD 13.4, has been released!

Here is the workout listed below, pasted right from the CrossFit Games Website.
Workout 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.”

The gist of my advice is this:
Ground to Overheads, in my opinion should all be done as Power Cleans, followed by a quick push jerk. (At no point should an athlete rely on push press v/s push jerks because of the significantly larger amount of strain that’s put on the shoulders.)
Toes-to-bar should be completed in a fashion where that athlete is never approaching failure. That means that if 8 is the max number of reps possible at once, hop down at 4, shake it out, and get right back on that bar.
For most people, once Toes-to-bar grip strength goes, the no-reps start coming out. Don’t get to that point.
The final ~90 seconds or so is when the gloves come off, and you just go.

This workout is fun. Just take your reps at a pace that is comfortable for YOU! Don’t be psyched out by people who come out swinging (and believe me, they will exist).
Breathe, breathe, breathe, and efficient transitions.

Any questions, let me hear ’em!

Good luck, friends.

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Travelled all day, and then had internet issues in the evening, so this is going to be late to some of you that asked my take on 13.2. Sorry!

Nonetheless, here is my Advice video for how to attack 13.2, and as your bonus for it being late…. footage of me SUFFERING through it, merely a few hours after it was announced.

Wowzas.

Enjoy, and GOOD LUCK!!

Advice Video:

Suffer Fest:

Here we go! The first workout of the 2013 CrossFit Games Open is under way!

The first video below is my “Advice” video, which I’ve been doing for the past few years for the Open. Basically, I just talk about the workout, and then my own personal strategies for attacking the workout. Below that will be the two featured videos from the CrossFit HQ YouTube page that review Official Movement Standards and a “Workout Demo” by none other than the beautiful Julie Foucher.

Here’s a summary of 13.1 one from me:
– Find a comfortable pace for those burpees, so shoulders and heart rate aren’t RACING when you get to the bar for Snatches.
– Feel strong on the snatches. If doing 10 snatches unbroken will destroy your grip/lower back/form, then every snatch thereafter will be a disaster.
– BREATH. 17 minutes is a long time. Don’t think you need to sprint at any one part just to make up ground. Control yourself and know your pace.

Have fun out there, and GOOD LUCK!

My advice:

Official CF Movement Standards:

Workout Demo Video:

This year, I will be competing in the CrossFit Games Open for the fourth year. It’s crazy for me to think about how much this event has grown in that time.

I wanted to try and record a quick video giving a little bit of insight as to WHY I decide to sign up for this thing.

While I am someone that can be pretty competitive, the main motivation behind registering is more about the sense of community for me. It’s fun for me to be able to check in with, and relate to, friends from all over the country about how they did on a particular workout. Not to see if I beat them or not, but bc it’s fun that for five weeks, everyone does the same workouts!

Also, I have seen the sense of solidarity that it can bring to a gym when so many people are committed to giving their best together, once a week. It’s just inspiring to see!

So, as I say in the video… Do I think you should register for the CrossFit Games Open?

Absolutely yes.

BUT, I think you should do it for yourself, not for anyone else. Give yourself a 5-week commitment, and look back in a month and see how you’ve done for 5 workouts. These workouts turn up the intensity a bit in terms of ensuring that we’re all held to legitimate range-of-motion standards. Sometimes a change as simple as that can help our own focus and standards improve.

The Competition starts in just over a week! I hope you sign up, it’s going to be a blast!