Posts Tagged ‘WOD 11.5’

I’ve already done this workout once, and I will share my personal advice on how to approach it. I would love your feedback as to whether or not you guys find this input valuable or not! If you think it’s helpful to hear how someone walks up to one of these workouts, let me know. If not, let me know, too!

First, my final score on the workout was: 9 full rounds + 1 power clean

Power Cleans (145lbs):
I don’t know how some people said this didn’t hurt their grip. By round 6 or 7, I was having a hard time getting power cleans 4 and 5 off of the ground without losing control of the bar. The final round I dropped the bar for a second, but aside from that, was able to do these unbroken.

Toes to Bar:
I made it through, I think, the first 7 rounds unbroken on these. But then on the final round, I did singles. Definitely not a deal-breaker, but I can’t break them up that much, even if I am le tired.

Wall Balls:
Shut up and pick up the ball. Seriously. We all want to stop tossing that thing because it hurts, but really, this station is the “break”. I missed probably 6 or 7 reps by not hitting the target, and that just frustrated me. Then, on my last round I dropped the ball.. on the last rep! In the words of GOB Bluth…


Overall Verdict: GRIP KILLER

Strategy for next time:
Bigger Jump and more effective Power Cleans (warm up the wrists a bit more)
Toes to Bar just need to fight and spend less time BETWEEN sets if I need to break it up. Get back up on the bar!
Wall Balls “must” be unbroken. Like I said before… I need to shut up and keep going. Rest after #15.

Then Pat Barber was at it again, sharing his pre- and post- workout advice for CrossFit Games Open WOD 11.5. Check it out:

They finally pushed the workouts out to 20 minutes in duration! Holy cow, this one was a gasser. With 2 of 3 exercises requiring a solid grip, that was the first thing to go in this one. Check out the video below from CFHQ, complete with a workout Demo, and let me know what you guys (who have tried it) thought.

I did it yesterday for the first time, and will do it again on Saturday. CrossFit Lakewood athletes continue to do incredible things with these workouts, and there was no shortage of that yesterday. A post that I will write soon is going to share my “Moment of the Day”, courtesy of Holly!

Here’s the explanation:

Here’s the demo: