Friday, April 5, 2013

040513 WOD

A. Self-guided warmup

B. Metcon

Reebok CrossFit Games Open Workout 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

13.5 Strategy & Tips from The Outlaw Way on Vimeo.

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THE END IS NEAR

Snatch ladders. Clean and jerks. Box jumps. Muscle-ups. Double-unders. Toes-to-bar. Five weeks of brutal workouts with the 2013 Reebok CrossFit Games Open are coming to a close with 13.5, a mind-numbing spin on the notorious Fran, a couplet of thrusters and pull-ups.

Many of you will be doing this workout Friday merely to log a score. A small handful will be trying to compete for positioning.

Regardless of your aim, we want to extend a huge congratulations to those of you who signed up for this painstaking, five-week commitment. Give all you have on this last workout; why stop now when you’ve sweat, bled and suffered through four weeks of competition WODs.

Your weekly performance speaks volumes about your character. We couldn’t be more proud of the PRs you landed: Juli completing burpees and snatches; Krystle nailing 95# C&Js over and over; Andrea snagging her 100# snatch and firing through the fastest split imaginable on the wall ball WOD; Coach Russ going hard — one time — on each workout, landing impressive and consistent scores; Jess repping out box jumps, deadlifts and push presses; Lisa W. snatching, cleaning and jerking more than she ever imagined; and Zack showing beautiful form on the C&J ladder. The highlights are endless.

At the end of the day, you set the bar high and you beat it. You conquered the fear that told you it’s not possible, you can’t lift that, you can’t pull that, you can’t jump that, you can’t move that, you can’t endure that, you can’t do that. You beat your own doubts. And you’re a better athlete and human being for it.

Congratulations, CFUM! With this last workout, you have made it through the Open. Look back at your training in CrossFit and mark this season as another milestone. No one accomplishment can define you. It is the sum that illuminates the whole.

Now celebrate your finish of 13.5!