17 min AMRAP
40 Burpees
30 Snatch 75/45#
30 Burpees
30 Snatch 135/75#
20 Burpees
30 Snatch 165/100#
10 Burpees
As many as possible Snatch 210/120#
*Post time and load to comments
*Please be sure to check out the standards & NEW tie breaker rule
Friday Night Lights Logistic:
-PLEASE DO NOT PARK IN FRONT OF ANY GARAGE DOORS, with the exception of Apex's.
-Stretching and warm-up will be athletes responsibility. (Plan to arrive early)
-Judges- we are going to do our best to pair athletes up to judge each other for the entire open. Pairs will be based on athletes skill levels. (Ex. If Bekah B. and Chris N. are similar athletes, they will judge each other for the entire 5 weeks of the Open) If you have a partner in mind- please post to the comments.
Mobility & Strategies:
*I was asked by a couple of people for some tips on Mobility and Strategies. I would like to use the comments as discussion board. Please post any thoughts, strategies, or concerns you may have. With that being said, I love Competition! If you are like me, the entire day will be an emotional roller coaster. You must do you best to control those emotions throughout the day and be prepared to unleash them at 3..2...1...GO!
1. Do not change your routine (routine is not the enemy on game day)- I am a very superstitious athlete when it comes to game day. I make it habit to do everything the same from my diet to my warm-up. Now is the time to break out your favorite undies, socks, sports bra and t-shirt! Game day is definitely not a day to experiment with energy drinks, pre-workout shakes or any type of food that your would normally not eat.
2. Warm-up- I would recommend a light row or run to loosen up my muscles before stretching them. Once you feel warm, you are going to want to attack your posterior chain, hips (flexors) & shoulders. Next, continue your warmup with the Burgner Warm-Up- PVC and then a light bar(see comments for Burg WU). I would also mix in some burpees (think about your hand placement on the ground, keep the forearm vertical). Lastly I would work up in weight on the Snatch....Don't go overboard, now is not the time to PR!
3. Strategies: These are two moves that you all have done many, many times!
With that in mind.......It's a 17 min AMRAP- DO NOT approach this like Fran or Grace. Begin the WOD steady and stay strong through out the entire workout. Stay consistent and breathe on the Burpees. The work needs to be done on the snatch.
Burpees- think about hand placement, save the shoulder as much possible and do not stop moving. Try your best not to step or take extra steps in the middle of your burpees. Don't look up, it will only waste energy.
Snatch- Lighter weight- do not muscle snatch it(i.e.catch straight legs), conserve your energy and use your hips early. If you need to break....break. Do not go to failure. Plan to keep your sets simple and consistent, do not back too far away from the bar when you rest.
Heavier Snatches- MAKE EVERY REP COUNT! Do not waste reps and effort. Think about your set up, feet under your hips, tight DL back, chest up and shoulders back.
*Changing the weights- you want to be Christmas Abbot fast....don't mess around and get stuck breathing too long while you make the transition.
4. Leave it all on the floor! Do not save anything........My game plan is to stay steady and strong until the last 5 minutes. Then I am going for it all! Let's be honest, no one (not even me) wants to redo this wod.
*These are only suggestions, if you have a different mind set, strategy, warm-up or routine, please share them in the comments!
I don't know about you, but I am excited! I can't wait to go to battle with you all under the lights!
Clear Eyes, Full Hearts, Can't Loose!
39 comments:
Since I can't even come close to snatching 135, I'm going balls out from go. I'm hoping to get to the end of the first 40 burpees and the first 30 snatches in under 5:00. Then, I'll have no pressue in the next 30 burpees. After that, I'll just try to get through as much of the WOD as possible using a 75 pound bar. I'm going to be in the 100 point group, and my goal is to rank high in that group.
I am so bummed that I can't make it fir Friday night lights this week. Having said that, I need a judge for Sunday during open gym time. Who wants to judge me? Thanks in advance.
My Challenge to you all......create one BAD MOFO music mix that carry our athletes beyond their thresh hold and not stop until they hit that gnarly ugly spot!
Who's up for the challenge?
Even though I have been only doing this for 2 months and I still have a lot to learn, I am super excited for an opportunity to push myself. I love competition and I've been thinking about my approach all day and will be doing so tomorrow. I did 40 burpees last night in my garage balls out and it took 2:20. I'm taking Keith's advice and pacing myself and tacking on another minute to minute and a half to my first 40 burpees to conserve energy, then gradually amping up the speed on the next 30. Good luck to everyone.
Burg WU-
10 - Pass throughs/dislocates
3 shrugs w/snatch grip
3 jump shrugs
3 Muscle Snatch
3 OHS
3 Pressing Snatch Balance
3 Snatch Balance
3 Heaving Snatch Balance
3 Snatch- pull from Pockets(catch- quarter/half/full)
3 Snatch- pull from above the knee (quarter/half/full)
3 Full Snatch (quater/half/full)
Thanks for the suggestions, Bus. Saw this video on Facebook from gymnasticswod.com called "prepping for 13.1". Here's the link- http://gymnasticswod.com/content/crossfit-games-breakdown-131
Can't wait for tomorrow!!!!!!
Carl Paoli posted a great warm up and preparation for the wod...look on Facebook or gymnasticwod.com...i even took notes! Keith, GREAT pep talk on preparation....thanks! :)
Carl Paoli posted a great warm up and preparation for the wod...look on Facebook or gymnasticwod.com...i even took notes! Keith, GREAT pep talk on preparation....thanks! :)
Will have a similar strategy as Dan. Best of luck to everyone!
I'd love to be partnered up with Bus or Blake.
My goal for the Open overall is to not ruin my back since Meadowland is my "Games", so I may not have as many balls to the wall ha. I'll have to step the burpees so my aim is simply to keep moving - no point for me to set a crazy pace I can't hold and get wiped out. In the Fall my max snatch was 75# so my goal for 13.1 is to make it to that bar and get whatever I can.
Oh and sorry Bekah but I want Nen! Haha :)
My goal is to make it to the 165lb snatch since that is my max. Any reps there and I will be very happy.
Also I will take a swing at a playlist for the next few workouts. If anyone has any suggestions I will gladly take them. I can mix the songs together so their is no breaks to prevent those awkward quiet pauses in between songs.
I haven't watched it yet....but you can't go wrong with a lil K-Star & Brian MAcKenzie advice
http://www.mobilitywod.com/
I think I need a 12 step leaderboard program already!!! I CAN'T STOP LOOKING AT IT!!!!!!!!!!!
I haven't been in since Wednesday but I took the on-line judging course so my name could be added to the board if you still need judges. See ya tonight...
112 reps !!!!!!!! #75 used to be my 1 rep max
Missy and I also took the online course so we can judge.
Getting pumped for tonight! Get your game face on...stay focused...1 rep at a time.
100 reps (13:00)
Had to chip my way through the 75# snatch and took a bit of time to get through them. I would love to have had a crack at the 135# but barely made the 100 reps in 17:00.
I am glad I signed up, had a lot of fun doing this one... now back to the leaderboard
I still need a Judge for Sunday. I plan on taking the Judges course before Sunday so I can judge others who need it on Sunday.
I have a good playlist of Dr. Dre, Snoop, Ice Cube, Eminem, etc that was played during the Winter Combine. It is NOT kid friendly as 99% of the songs are explicit. I'll bring it Sunday.
Erik, I can judge you on Sunday. I'll be there for a redo and may need you to judge me too -even though your music selection is not Teresa approved. Do you have any metal? lol
Redo? How was your first attempt? Got any pointers?
100 reps (6:51)
Kept getting135# so close but just couldn't pull it off
165 Rx
CF Gods....Please don't make me redo it!
115 rx. Pretty happy with that. Lauren, 75 is also my max. : )
They weren't all pretty that's for sure. Glad it's over. What an awesome environment! Thanks to all who stuck around for us last heaters!
Can't wait for next week!
107 Rx
I had only hit 135# as a one rep max so I had set my goal as 101. I shocked myself when i kept hitting the weight! The games has already brought out my inner beast!
Awesome!!!
116 Rx!!! I was SO excited to get 75# for 16! My goal was 100.
Prior to this, my PR for snatch was 55# and that was Jan. 10!!
150 Rx.....was very happy with that especially since I am in the special MASTERS age division!! Ugh!!! Thanks Chris for pushing me through!!
127 reps (6:08 tie breaker)
Buck Furpees
Very disappointing performance tonight of 105 reps. I want to redo this WOD on Sunday if there are any judges out there that are free. Burpees got the best of me tonight and I need to give this another shot. Please let's know.
108 Rx. Not sure how I feel about my performance yet. Will most likely be making another attempt on Sunday.
Awesome job everyone!
100 (7:52)
The goal was at least 100 reps since I've never snatched more than 105# so I got that. Might redo on Sunday just to try to get that 135#.
congratulations on the PR's everyone! hit my goal for this one with a score of 150 and at least an attept at 100 (at 5 seconds left).
139 reps!! So happy I got through 75s...I'd love to re-do, but I won't. LOL I'll be there sunday if anyone needs me to count.
100 points with 6:05 tie break time. In the remaining time afer I got my official 100 reps, I did 30 more snatches at 75# and 15 burpees.
I think I could probably have gotten through the first 30 snatches faster.
I need to work on my snatch technique. I was doing mostly muscle snatches, because I have no confidence in my dropping / landing skills. Same thing for the clean and jerk.
If anyone wants to go running today (or anytime) give me a call: 757-508-3978. I hate running by myself.
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