Thursday, March 21 2013

Posted by Mandee on March 20, 2013   |   12 Comments

Nate C HSPUMichaela HSPUDean HSPU


OPEN Workout 13.3

12 minute AMRAP of:
150 Wall balls 20/14  10’/9′
90 Double-unders
30 Muscle-ups


For Masters Men and Women 55+

12 minute AMRAP of:
150 Wall balls 20/10  9′
90 Double-unders
30 Muscle-ups


12 responses to “Thursday, March 21 2013”

  1. AP says:

    12.4 is 13.3

    If you didn’t do this last year, my 2 cents is go in with a plan for the WBS; such as 10 x 10 WBS, rest 5-8 seconds, then 10 x 5 WBS, rest 5 seconds or whatever break down works for you. The point is have a strategy and try your best to stick to it.

    Looking forward to this one!

  2. Kerri says:

    Another strategy approach:


    I’m SO sore from Tuesday that I can hardly walk today! This means I will push through Karen and 90 DU’s tonight, so, I’ll be able to walk normal again, hopefully by Monday. No need to recover completely, go Saturday, and unable to walk alllll over again. 🙂 Bring it, 13.3!

  3. CoachDB says:

    CFHSV Athletes, yes one needs to attack this WOD with a strategy and I love Aaron’s statement “have a strategy and try your best to stick to it.” One also needs to be honest and evaluate their work capacity when planning their strategy. I say this because as you can see based on some links people have provided there are a plethora of strategies out there. Please do not get caught up in over-gaming and over-strategizing this WOD. Set smart realistic yet tough goals and fight to accomplish them based on your work capacity.

    A couple of these links that were given had some bad advice on the burpee snatch WOD. Please keep in mind while performing this WOD remember to stick to your basics and move efficiently and how you have been trained. Do not change your training the day of the game. We train how we compete at CFHSV, do not get caught up in the hype.

    Here is a secret you already know and this will help out exponentially. Good efficient movement patterns performed to standard in manageable sets.

    Besides the multitude of links you have been given and what I planned on covering in class, but will now do via a blog here are a few strategies to look at and consider. Please remember you need to evaluate your capacity and ability to do it in this fashion. As you know I am an advocate of coaching and working with each of you individually in person and will do this tonight and Saturday, because most of you will need a personal strategy instead of a blanket strategy. I am not a big advocate of blog coaching because so much can get lost in translation.

    First for all athletes, conduct a very thorough warm-up based on the primary movement patterns and neuromuscular activities that will dominate this WOD. Then perform two 1-2 minute efforts at an 85 to 90% effort to stimulate the cardio respiratory rate and induce increased oxygen consumption and excess post oxygen consumption after completion. Then conduct two small rounds of wallballs, double unders and a muscle up or two or three if you can get one or can get there. Please note that a sub 12 minute Karen is a challenge for many. Conduct practice rounds accordingly. Keep yourself warm and conduct the WOD around 5-10 minutes after these efforts.

    Now to give you a specific rep scheme, once again I prefer to do this in person as we discuss prior to competing. However, I will provide a few examples at the bottom of this blog.

    Here are some key strategies to remember for the WOD though. Make sure your wallballs are tough yet manageable sets. Do not go so long you hit failure or run yourself into a hypoxic or oxygen deprivation state. Take short yet timed rest breaks, make your self pick up the ball when it is time. (We will talk your specific rep scheme tonight). Transitioning from wallballs to double unders. Give your self an extra 5-10 seconds longer than you think. Hop up and down on the balls of your feet like you are jumping rope while resting. We need to activate the Type 2 fast twitch muscle fibers after the slow wall ball muscles were used. Wake up the stretch reflex and Plyometric system. Relax and kill your Double unders. Once complete with DUs stop at the chalk and get a breath while you chalk up, once again give yourself an extra couple of seconds once you think you are ready for Muscle ups. MAKE the first muscle up count. While performing muscle ups stop one or two from failure and conduct shorter rest breaks. Do not go to the edge. Smaller faster manageable sets. Once again concentrate on good efficient movement patterns to standard in manageable sets.

    A few examples of numbered strategies.
    For the Games competitive athlete I am coaching he is looking at:
    75, and 3 sets of 25 with 10 second rest in between sets. He has done this before and has over 100 wallballs unbroken but we are looking down the road at MUs and hopefully another 25 wallballs. Last year he got 14 wallballs in round 2.
    He will then do a set of 50 and 40 on DUs and 3-4 sets of 5 MUs and sets of 4-2 to finish out depending on feel.

    Now a couple of ladies I have given rep schemes to that I know and they know their capacity. One set of 40, three sets of 20, and two sets of 15 and two sets of 10. 3 sets of 30 double unders and one set of 4 muscle ups and two muscle ups until complete or as long as possible.

    In General, I like one set of 20, then sets of 10 as long as possible, and then sets of 5 until complete. Three sets of 30 on DUs and sets of two MUs as long as possible. This is for an old man though and is based on his old man abilities.

    The point is the strategies are all individualized. In closing, set smart realistic yet tough goals and fight to accomplish them based on your work capacity. Good efficient movement patterns performed to standard in manageable sets.

    I have so much more to say and examples to give but have to run. We will talk in class.

    Bring you’re a Game CFHSV Athletes and have FUN. Train Hard, Train Smart, Train to Survive! CoachDB Out

    • Nathaniel says:

      Yes! Bring it DB! Can’t wait! Thanks Coach!

    • Kerri says:

      Thanks Dennis. I’m sorry. I didn’t mean to throw out insufficent info/videos/recommendations.
      I’m just ‘studying’ for the test, and came across what I thought to be some useful study guides. 🙂 Ready to put this one in motion and PR from last year!

  4. CoachDB says:

    If you are planning to only perform half of this Open WOD or not go full out and test the waters, please get here by 4pm to do this and done by 4:45. I will do this as I am available, but once the scheduled 5pm CFHSV Open WOD starts it will be for Registered athletes competing for record. If time is available, I may run some test the water heats after. Thanks

  5. Brady says:

    Bring it on CFHSV!! Kill it tonight!

  6. Eric says:

    Great info Coach!

  7. Don says:

    Kerri, you are sure right about the Tuesday WOD! My legs have been reeeeeeeal sore, hard to walk.