March 22, 2013
CrossFit Games Open
WOD 13.3
Embrace The Suck
Get Over It and Get After It
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Notes
Please be sure to watch the 13.3 Demo for full details.
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Announcements!!
Glow Bowling Sunday March 24th! Wear Neon or White! Show off your bowling skills at Cadillac Lanes in Waterloo. $6 per person includes shoes & 2 hrs. of bowling. Join the fun and meet us there @8:15pm!!
The Realistic Life Challenge is March 25th – May 19th!! We will do measurements on Sunday at 3pm. Come on Sunday even if you haven’t signed up yet and we will get you signed up!! Please let Sarah or Shantelle know if you cannot make this time and we will set something up for you. Purchase your Personal Trainer Food here in preparation for the challenge!! It’s quick and easy!
Do you want accountability for your food choices? Don’t be shy, check it out and start posting on our Leaner & Sexier Blog!
Fran: 4:42Rx (:59 PR)
OHP: 54
PP: 64
Doing Fran: Sucks
Watching others do 13.3 knowing I already had it done: Priceless
Hahaha…that comment made me smile today~Shantelle
13.3 164 10:25 wall balls
Belmers the best cheer leader!!
Thanks to luke for showing up so i didn’t have to do it alone!
176
Im happy with that considering I don’t have du’s consecutively yet!
Fran: 6:54 RX….Very sore legs (3:00 PR)
OHP: 42,42,44
PP: 50,52,54
13.3- Done on Wednesday
Sharing this from 2008 Crossfit Games Champ Jason Khalipa
So 13.3 is finished for me. I scored 8 reps better than last year with a score of 305. Overall I am happy, wish I would have done just a tad better. Who wouldn’t? Everyone always wants to do better…right?
Quick Note:
Don’t become obsessed with your game plan. Having a game plan is a great idea. However if you become too strict on it, it never works. You always need to allow yourself an opportunity to switch things up on the fly. Some people say you should do “x.” Well hell they don’t know how I feel after 150 wall balls….I don’t even know that. As a result….have a big goal “beat my last score” and then have smaller goals built in. An example would be: finish karen in under 6 minutes or get 1 muscle up. This way even if you don’t beat your previous score or accomplish your big goal, you can still walk away feeling as if you accomplished something.
to summarize….allow yourself the ability to switch things up on the fly….listen to your body. Ultimately if you ever want to compete at the CrossFit Games you need to learn how to do this. Unfortunately we don’t have a week to analyze a workout, you probably have 10 minutes.
13.3: 222 [10 lb. med ball]
7:27 wall balls
Nice job this morning Anna!! ~Shantelle
13.3: first try 147 – thanks Kate for your help Wednesday night
second try – 150 – thanks Dave B for your help Friday morning
Ok, this isnt great, but, it is a start,. I never made it out of wall-balls, for the 13.3. I was 6 away from finishing. It did suck,,,,but, next time will be better.
129 reps Rx. Major suckfest!
250 Rx
Tiebreak Time: 7:13
I want to reply to a lot of these posts. First things first:
150 reps. 11:44
I was not thrilled with my performance. Thank you, Brandi and Belmer, for talking me down from my frustration. I wanted to get to the DU’s, but it didn’t happen today.
I wish I would’ve read that post from Khalipa before today. Next week I will do my best and not come in with expectations.
Nice job, Brandi. Truly. Strong work.
Lastly, to my little (and more athletic sister) way to beat me. First time and surely there will be many more to come. I’ll enjoy my headstart for as long as I can!
I’m looking forward to seeing you compete in the future!
Oh, and Kyle D. – impressive.
150 rx
Scratch the beating me since you used a 10lb ball. Next time…
13.3: 240
5:28 and 7:27
244
Too slow on wallballs!
Did at south metro cross fit in burnsville, Wall balls 7:29, 2 successfull du, 10 attempts and moved to singles to keep going. 270 singles and done with this set at 11:06, 5 muscle up attempts.
240
7:42 and 11:09
W.b. 8:45 31 d.u.