Goal: 190 reps.
13.3 is a repeat workout from last year (I think that is A-OK) and last year I was essentially a newbie at CrossFit. Unfortunately I haven’t made much progress in two-thirds of the movements in this workout in the past year.
In my blog linked above I said that my Karen time was mid seven minutes or low eight minutes. I was wrong. Way wrong. My previously recorded Karen time was from July of 2012 and it was just over 12 minutes. In my first go at 13.3 on Thursday afternoon I finished my 150 wall balls in 8:17. So, that’s a positive!
Then came the double-unders and muscle-ups – ya, right, muscle-ups…
My strategy on Thursday was to just get one double-under and then stop. Not even attempt at linking multiple double-unders in a row. My thought was to not even waste time trying to link and getting frustrated and just getting as many single double-unders as I could in a row. I got 28 in what amounted to about 10 per minute. Even though my wall balls finished at 8:17 I don’t think I could catch my breath and start those double-unders until about nine minutes into the workout.
I wasn’t getting my first muscle-up during 13.3. It will have to wait for another day. Hopefully a day in the near future. Continue reading
The scene before 13.3 was announced
I was in Boulder last night for the 13.3 release party, if you will. CrossFit Roots is awesome. Their location is sweet; nice and big, lots of space and plenty of fun looking equipment. They had free food from Moe’s BBQ and the bathrooms were tip top. The crowd was wild, the bleachers were packed (and swaying) and the show put on my Talayna Fortunato and Kristan Clever did not disappoint.
A bunch of my pictures from the night are below.
To make the night even better we went to Twisted Pine after for a beer. Billy’s Chilies is some spicy beer, which was perfect after hearing about the spicy 13.3 WOD.
13.3 is a repeat of 12.4 from last season. Some might view this as boring programming but it really exemplifies what CrossFit is about. For CrossFit to claim that it makes you fitter you need to be able to explicitly demonstrate that you are getting fitter. After six months of any exercise regimen, if someone was to ask you if you are fitter, how would you answer? You would probably say “yes”, but when they asked you to give them proof that you are fitter, what would you say? Well, in CrossFit you SHOULD be tracking your workouts and your benchmarks and then when someone asks you to prove it you could show them your workout log and show them how you have improved in a myriad of workouts. In my little black book I track max lifts, the girl WODs, hero WODs and other WODs I find either fun or challenging and re-do them once or twice a year to see improvement. Not only can I show my improvement in my 5k time (indoor and outdoor) but I can show how I am getting stronger by my deadlift max increase. Continue reading
PVC pass throughs
OHS squat practice with PVC
General leg stretching on floor
Hip swings against wall
Groin swings against wall
EMOTM 2 OHS for 5 minutes
Every 30 seconds 2 OHS for 5 minutes
Rest about 3 minutes
50-40-30-20-10 reps of wall ball
15 situps after each set of wall ball
3 rounds max reps ring dips
Results Continue reading
Just when you think you got this CrossFit stuff figured out…
10 bottom hold squats
10 fast paced squats
10 jumping squats
Work up to a heavy clean
5 handstand pushups
10 wall balls
Results Continue reading
10 squat holds (hold 3 seconds at the bottom)
10 jumping squats
10 overhead squat with PVC
10 PVC pullovers
5 Squat snatches
30 Double unders
15 Wall ball
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Ugh. I suck at squat snatches and double unders. Add in the fact that I was looking forward to WOD #2 and WOD #1 suffered. A lot. I only snatches 115# and didn’t squat once. I did link my DU’s for the first time ever and linked 4 of them in a row, so that was good. Other than that I did pathetic on the DU’s. I don’t even know what what my time was, I didn’t pay attention, but I am pretty sure it was over 15 minutes.
WOD #2 was more fun, for me. I don’t mind rowing and I like to bench press as that is the one thing I am good at. In my pre-CrossFit and fat days I did a lot of benching so I can bench a decent amount of weight. I currently weight 200# and I benched 195# today because I didn’t want to hunt for 2.5# fractional plates. The 500m row was cake and I completed that in just over 2 minutes. I didn’t hit the rowing hard at all, but rather tried to keep my 500m split between 2:08 and 2:12 for every segment of rowing.
The first 30 bench presses….wow. I did 12 unbroken to start and made it to 20 relatively easily, but by the time I got to 25 I needed a spotter and was doing 1 or 2 at a time. The set of 20 I did 6 unbroken to start and then did sets of 2 or 3 the rest of the way. And the final set of 10 I did 6 unbroken and then the final 4 unbroken for a time of 29:44. The set of 30 bench presses might have taken me nearly as long as the 2000m row. I am sure I will feel my chest tomorrow morning.