WOD 13.2 was released last night and it is considered a classic CrossFit triplet.  It was similar to last years 12.3 (write up here).  Three seemingly simple movements put together and done as much as possible in a relatively short time period.  The workout is:

10 minute AMRAP

5 Shoulder to Overhead (Pushpress) @ 115 lbs

10 Deadlifts @115 lbs

15 box jumps 24 inch

Simple right?   You think you could easily do 10+rounds when you first hear it.  No.  No you can’t.  (Unless you are one of the Abgarian’s reading this)

I wanted to wait to see two of SMCF athletes attack this WOD before setting my goal.  Fox and Trainer KC did the WOD minutes after it was released.  I judged Fox and watching him taught me a few things about how to handle this workout.  Fox got more than halfway through the 7th round while KC went into the 9th round.

After watching them I decided to set a goal of 6 rounds.

I went to bed content with this goal.  Then I woke up and started watching some video’s of other athletes completing the WOD and and determined that 6 is too low a goal.  So I upped it to 6+17 or more.

Final Goal:  6+17!   I’ll be completing the WOD at 4:30 today and then again on Sunday.

Tips:

In 13.1 I said the Pepe Le Pew method would work best for me.  Not in this one.   This is a 10 minute sprint.  I think a good comparison would be running a 400 meter race.  You don’t want to just gun it in the first 100 meters then die out towards the end.  You want to have a kick in the final minute.  A steady pace int he first 8-8.5 minutes then gun it in the final minute or two.

For perspective on how to do this the “right” way.  Watch Joulie Foucher complete the workout.  Note that she did this workout with an injured achilles so her final score is not representative of her ability.  What to keep track of is how consistent she is, does not blow it out in the first round but keeps a 1 minute per round pace just about the entire time.  It is not slow and steady, but is just steady.

Recent Workouts:

Wed: Rest day

Tues:

Jackie (1000m row, 50 45lb thrusters, 30 pull-ups):  time: 9:10

Snatch Complex (Snatch, Hang Snatch, 2 OHS): 75, 95, 105, 115, 125, 135!!!!

4 rounds

18 bar jumps – 15 push press (95 lbs) – 12 back racked bar lunges (95lbs) – 9 HRPU – 6 SDLHP   time: 12:11

Mon:

Deadlift: 285 x 5; 305 x 5; 305 x 3; 275 x 2; 185 x 10

“Nasty Girls”

3 rounds

50 Airsquats

7 Jumping Muscle ups

10 Hang Cleans