Right off the bat, for all my followers who are not obsessive CrossFitters, this post is all
OK, time for my initial thoughts on 13.3. Interestingly enough, I predicted this workout would be tossed at us next week, either way, most of us should have a basic idea what to do. For those following my program, you all should feel VERY prepared for this! Last year the group I was with went full-blown Rain Man on figuring this workout out, and I honestly threw the plan out the window and went with my own, and it worked VERY well for me. I think there are a few ways to approach this one:
Before I get into it, remember the main difference between this year and last: there is a tie-breaker in line this year. This means there is actually a benefit to hitting the end of each stage of the workout a little quicker. My notes will touch on that.
No, to potentially only a couple muscle ups:
Try to get through the wall balls and double unders as fast as you can. This will do two things: give a better tie-breaker score, and allow you plenty of time to gather yourself and go for those muscle ups attempts to see what happens! How do you get through the first two as quickly as possible? I'll talk about that below. But a basic way is to literally just go balls to the wall. Go all out and sprint it.
Great muscle ups but crap wall balls:
Pace your wall balls. One of my guys went tonight and after a set of 25 did mostly sets of 10, and sometimes 5. He even stepped away from the ball and was taking about 5 seconds or so each rest. He finished the wall balls in 7:10 and was able to bang out 17 muscle ups with 1 miss and about 10 of them as singles. So again, if you can rock out the rings, and know that you get gassed on the ball, allow yourself plenty of time. Pace out to allow for 3-3.5 minutes left on the clock for your muscle ups.
Great at wall ball but rough ring work:
This is me. I will be going all out on the wall ball. Last year I did 75/25/25/15/10. This year I will be doing something very similar depending on how I feel in the middle of it. I know that the more time I give myself on the rings the better. And I'm cool with blowing it out on the wall ball because I trust that I'll have enough energy to get 1-2 muscle ups at a decent pace in the end. Last year I hit the rings with around 4 minutes to go. This year I want to get there with 4:30-4:45 left so I can really get my goal. The 150 won't kill me, so that's cool with me. Also, the double unders are an after-thought really. If you are good at them, get through them. I hope to get them unbroken (last year I did 60/30). If you suck at them, well, that's a whole different story, good luck to you! Just don't get flustered and stay relaxed! The worst you can do is get all pissed and tense, that won;t help at all.
Points to remember:
Know yourself: This is the MOST important thing to be able to do for a workout like this. If you are crappy with the wall balls and try to bang out 100 unbroken, you're an idiot. Know what you are capable of doing and plan the workout around that. Take some time to analyze which of the movements you'll perform the best and worst, then design your game-plan around YOU.
Warm up: Get a good 15-20 minutes of low-impact dynamic movements. Get some squatting with light jumping, and try to avoid too much loading of the arms. This workout will inevitably smoke your shoulders if you're getting into the double digits on the MU's, so get them warmed up, engaged a little, then let them be. I would suggest some light KB swinging as a great warm up (Russian style, not that crazy overhead crap).
Wall ball rest: there are 3 ways to rest in my opinion: drop the ball and don;'t move your feet, drop the ball and shake your legs out, rest while holding the ball. I tested some lower reps with each of these methods and there wasn't all that significant of a time difference if you focus on using your breath as a timer for rest. I suggest 1-3 good, large breaths, then back on the ball. If you drop it, try to pick it up already in a squat rather than stand completely with it then squat and throw.
Double unders: As I mentioned before, just stay relaxed. That is it. If you start messing up, take a few seconds, take some deep breaths, then ease back into them. The more frustrated you get with these, the more tense you become and the harder they will be (not to mention that you'll fatigue WAY faster if you are all sorts of tense).
Muscle ups: If you are awesome at these and have complete confidence in your abilities, string some together. If you are good, but not great at them, simply stick with singles. You will be much, much, much faster if you drop off the rings, take a breath, and get the heck back on than if you fail a rep, or have to take an extra kip. And my final bit of advice here: put some padding on the floor under your rings of you can and if you plan to drop, drop from the top. No need to waist energy on controlling yourself down off them.
Extra: I think wearing Oly shoes for the wall balls will help a ton. If you wear the Reebok ones, or the Do Wins, you'll be fine on double unders and such. If not, perhaps wearing another style shoe would be smart. I personally think that if you have a crash mat of sorts under your rings, just take your shoes off after the double unders. If you are bad ass enough to get to the wall ball, the shoes won't matter and you can just bang out reps like a mad man in the remaining minutes.
I hope all this makes sense. I just sat down and let my fingers go crazy with trying to get down all the thoughts in my head. I will post up some more insights after I get it done tomorrow.
Good luck everyone!
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