Wednesday, March 6, 2013

Thursday 3.7.13

Dex Hopkins.

Masters & Regional Bound
OPEN 13.1

Games Bound
Open 13.1

Open 13.1
AMRAP 17
40 Burpees
30 Snatches, 75/45
30 Burpees
30 Snatch, 135/75
20 Burpees
30 Snatch, 165/100
10 burpees
As many Snatches as possible, 210/120

Be sure you understand the tiebreaker system.  Read more here.  Best situation is to video tape your performance.


‎"If you go into anything scared or thinking you're gonna lose, you've already lost. You gotta go in with the attitude that you're going to win, and be successful." 
- Scott Panchik, minutes before winning Open Workout 13.1

77 comments:

  1. Replies
    1. Cheryl is right- Pacing is definitely key. It's a 17 minute workout. You wouldn't start out a 5k at the same pace as a 400m run, so don't start this wod like fran... You do run a 17mim 5k, right? :-)

      That said, every rep counts so be sure to suck it up at the end. I would think red line starting at about 14-15 minutes in.

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  2. Don't change anything. Don't try new strategies. Just do what you do. Knowing yourself and how YOU operate under various conditions is key. Pace yourself and don't rush.

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  3. 156 rep (165 x 6)
    Forget my tie breaker time.

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  4. While I agree w/ Cheryl, on the same token, if you know you aren't going to hit a 210 snatch (or whatever weight is your roadblock) put on the gas a little harder in the previous set of 30 snatches to help your tiebreaker score

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  5. 155 reps (11:32 tiebreaker for 135# snatches)

    I missed on 3 reps for 165#. Burpees went better than expected, though overall they sucked.

    Was pulling for a number from 160-165. So will attempt again on Sunday.

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  6. 169 reps and 10:22 for the reps at 135. Kinda happy with this. Thought I'd be a little higher but looking at others scores on the leader board, I'm satisfied with my effort.

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  7. Kyle McD u doing this fasted with coffee? or eating pre-wod? And anyone elses take on this? I'm thinking burpees fasted sounds best... but all those snatches, not sure, i might burn out. Hitting this once on Saturday, only time schedule allows.

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    Replies
    1. I did all my wods last year fasted, because of my work schedule. I wasn't happy with my scores relative to my usual training scores. I've tried 2 scrambled eggs with medium salsa and two pieces of bacon pre wod like 2+ hours before and feel pretty good. Also in hurry ill have a whey shake with water, coconut milk(unsweetened), ice 2tbs almond butter and 3/4 frozen banana

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    2. Ideally I would. I did it today after two meals and I wasn't feeling as good as I normally do. I'm doing it again on Sunday morning so I'm thinking fasted and probably with coffee.

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    3. Edit: it wasn't my choice, I had to do it at 4pm.

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    4. Shit man I hear you. I want to do it fasted Saturday morning but apparently we gotta have someone else there while we video tape. So i gotta wait for the husband to get the hell up lol. My 7am workouts gonna be an 10 am workout. There goes my fast...

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  8. 165 and 11:40 for 135. Happy with this, but not content. I'm planning to hit it again Sunday.

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  9. 158, don't remember my tie breaker time off the top of my head. Not content but happy. Will do it again on Sunday if it will help my team and will change a couple of things with my pacing.

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  10. 175 and 10:43. Should have been able to finish the 165's but happy with it overall. Thanks to hq for NOT programming a single modality body weight wod first!

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  11. sunday i will do much better. i got excited and came out of the gate wayyy too hot. then it was just a battle with my lungs from there the weight was fine

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  12. 166 reps

    11:48 tie-breaker time for 135#.

    No headache, no hip pain, and a slightly better score than I was hoping for...so nice!

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  13. I have Parent Teacher Conferences tonight (Woo...Hoo!) until 8:30 - so I will be doing the open WOD tomorrow. AMPED! :) :) Went down to our weight room and did some stuff NFT today - light snatch work, pull-ups, some ring dips etc. just to stay loose.

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  14. 153... not happy with it. I wasn't thinking and forgot to tape my thumbs, the first snatch @ 165 they ripped so I barely got 3. I'm redoing it. Goal is 7 more to make 160.

    I also went to fast on the burpees.

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  16. 173, 10:15 tie breaker. i can definitely get past the 165s, might redo depending on my placement on sunday.

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  17. M/5'9 144# 14 yrs old:

    100 RX
    Almost got 135 again. Someday soon it'll be up there. 7:34 at 75

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    Replies
    1. Dwight, good job and effort on 13.1. You're a step or three ahead of all of us! I wish I'd found CrossFit when I was in my teens. Keep up the hard work, the weight and times will come.

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    2. Thanks guys, all of y'all push me to be better!!!

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  18. Doing this tomorrow. I have been fighting a virus all week and took today off from work to try to get some extra rest. Hope I'm feeling solid by tomorrow evening!

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  19. 169, 11:07 tiebreaker

    Last year:
    12.1 - 76 burpees
    12.2 - 65 snatches

    now that's a PR BBB!!! (Bulit By Bergeron)

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    Replies
    1. Impressive man. Big improvement well done Potsy.

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    2. Thanks fellas, it's amazing what a year under Ben's tutelage will do. I am blessed and thankful.

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  20. 155. Disappointed. Will do again. No excuse.

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  21. 150 reps, finished the burpee at the last second...not too happy I need to pace better out of the gate will do it again for sure.

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  22. 150 reps. 15:16 tiebreaker time at the end of 135 snatches. Only had 10 seconds left after the last burpees. Really wanted to get a few at 165 but not sure if that's realistic. Was totally gassed. I may try it again and pace it better. How did everyone else's lungs hold up?

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    Replies
    1. i felt like my lungs were borrowed by a 30 year smoker. lungs was toast

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    2. Lol! Yea man, the burpees smoked my lungs and the snatches smacked me down.

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    3. Hey Mark,

      How was your Burpee pace? For the redo, I'm keeping my 40 burpee pace to 2:15, and for the 30 and 20s to 2:00-2:15.

      I did a 1:45 pace on the 40s which felt fine, but I think I redlined quicker than expected. Had less air than expected when I got to the 165s, hence some missed lifts.

      Might help.

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  23. 162 - Tie breaker at 12:29

    Great job, everyone.

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  24. 160. 15:47 tie breaker. only had 1:30 at the end to pump out 10 reps @ 165. looking forward to doing this again on sunday and shooting for a much better score. good job peoples!!!

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    Replies
    1. 15:47 tiebreaker ... At the end of the 135lb snatches? That doesn't sound right, means you did 20 burpees and 10 snatches in 1:13?

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  25. 150, 14:00; Jello and couldn't sick either attempt at 100, though both were over my head.

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  26. 168: 10:41, felt terrible, not sure if I am doing it again on Sunday

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  27. Open prayer

    Dear Lord,

    Let your mighty protection rain down on your CFNE followers for 2013 open. Keep our friends and your believers far from injury and power us with the Holy Spirit. We know with you God, that anything is possible. You have parted seas, rained bread from heaven, and killed Goliath with young David and a small stone. Give us the strength and will of David as we proceed through the Open.
    In Jesus precious and mighty name.
    AMEN

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  28. 167 Spent way too much time away from the bar, will be doing this one again

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  29. 153, 13:21 definitely have more. Will redo on Sunday

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  30. 167. Now I know where to make up ground, Sunday will be a redo!

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  31. 122 reps. Last year I didn't hit a single rep at 135, and it's still a pretty heavy weight for me. Just hitting those 22 reps gave me a HUGE mental boost and I think when I hit it again Saturday morning I'll finish all 30 and hopefully get through the burpees.

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  32. 175. Failed 5 snatches so my goal for sunday is no failed reps which will hopefully= 180 :) would love to get back to the burpees!

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  33. 168 reps, not bad considering how things have been going with me lately. Burpees, as expected were the slayer.

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  35. 172 reps... been following this since September, thanks for the great programming!

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