Friday, March 22, 2013

CrossFit Games Open 13.2

Only two words need to be said to define workout 13.2: step ups. Let me explain why. Here's how the workout broke down:

10:00 AMRAP
5 Shoulder-to-Overheads, 115 lbs
10 Deadlifts, 115 lbs
15 Box Jumps, 24 in

The standards for this workout were simple. Open your hips at the top of the box. Step ups, box jumps, any method was permitted. There was huge controversy over enforcement of the standards. I'll let the masses decide Josh Golden's fate. As for my performance, it was a tale of two workouts. Like 13.1, I decided to do this WOD twice. The first time was exactly as you would think.

  • shoulder-to-overhead = push press
  • deadlift = touch and go deadlifts
  • box jumps = box jump
  • Result: 177 reps
After the 3rd round, my legs were so tired that each box jump was almost at maximum effort. The wheels fell off and my breaks got longer and longer. I wasn't so sure I wanted to suffer through a second round of this WOD. So I took to the internet and did some homework before giving this workout a second try. The second attempt resulted in me trying a vastly different strategy.
  • shoulder-to-overhead = push press followed by strict press when my legs were getting extremely fatigued
  • deadlift = touch and go deadlifts
  • box jumps = step ups
  • Result: 230 reps
I accumulated 53 additional reps by doing step ups instead of box jumps. My legs lasted longer for my push presses and deadlifts. Even when I was tired, I was accumulating reps. For some reason it took me reading a number of blogs and message boards to figure out that adhering to the standard meant that I could accumulate more reps by simply stepping up and down onto the box. This also served an alternate benefit of keeping me from snapping my sh&t aka tearing my Achilles tendon. I was unable to go unbroken during round 8 due to overall fatigue which led to my ultimate slow-down. Had I gone unbroken at the barbell, there's a good chance I would have scored over 240 reps. Also, I need to work on my deadlift cadence during touch and go. The person who did the workout next to me was a full 5 seconds faster on the deadlifts than I was. Oh well, a faster pace will come in due time.

1 comment:

  1. Hello,

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