CrossFit Games Open 11.4
As many rounds and reps in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats, 120#/90#
10 Muscle-ups
Post rounds/reps completed to comments/Logwod.
CrossFit Games Open 11.4
As many rounds and reps in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats, 120#/90#
10 Muscle-ups
Post rounds/reps completed to comments/Logwod.
34 Responses to "Wednesday 110413"
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Jake, you're probably strong enough to get strict muscle-ups! Just watch that bicep.
It was great to see everyone I haven't seen in awhile!
Awesome job to all you did this wod! It looked really tough!!!!
I'm not sure if I am going to try this one again or not. Ricky, would it be worth it to do this WOD again if I were to get only 1 or 2 muscle ups?
Here is the genius that is CrossFit HQ. This workout was perfectly put together not to truly eliminate anyone from competition yet challenge higher skills. This especially holds true from the female standpoint. Let me break this down.
This is a 10 minute amrap of 100 reps where the bulk of the reps (90) are in the first two movements, starting with 60% of a single round in the movement with the least amount of skill.
In fact, you are penalized more for not being strong enough with the overhead squat than you are with not being able to do muscle-ups. As I mentioned, this hold more true for the female side than the male side but not by much. The first two movements take a lot out of you and are extremely taxing on muscle endurance of triceps and shoulders that by the time you get to the muscle-ups, if you can do them, you will quickly be forced into 1 or 2 reps at a time and this makes, what little time you have left in ten minutes, disappear.
Look at it this way. What if you can do muscle-ups but only get 5 reps before time is called and someone who can't do muscle-ups gets to 90 reps? That's only a difference of 5 reps. What if you finish a round? That's only 10 reps. See where I'm going with this?
Person A can't do muscle-ups at all but person B can he/she only gets 6 of them before time runs out. A six rep difference. I would be more displeased if I was person B than person A.
So, as you see, you are more penalized if you aren't strong enough because that's now a 30 rep difference....... if you get that far.
So what did I get? 1 Full round and 34 reps. I think there will be some 2+ rounders but that will be at the extreme top. I think the meat of the curve will be 1 full round and middle of overhead squats if not into second round of muscle-ups.
Got to give it to HQ. Way to reward those with high skill yet not punish too bad, those without.
OHS have never been a favorite of mine, and I broke them up 10,5,5,6,3,1 (I believe). I know the first 10 were unbroken and I ended on a single.
Reba gave everything she had to get those muscle ups and Kat fought hard to get all the OHS. I didn't get to see everyone because I counted for Reba and Kat, but I loved the atmosphere and appreciate so many people coming out to cheer! It does make a difference.
I got 95 reps, which I'm happy with, but I know I can finish a full round with a rested back. That being said, I'm not sure I want to suffer through those burpees again. :) Luckily, I have a few days to decide how badly I want a few more points.
I agree with Ricky that the rep scheme gives small rewards for having muscle-ups, but at the same time every single rep after 90 is going to reap huge jumps up the leaderboard. I think there will be thousands of scores all at 90 reps, and then each rep after that at least through the end of the first round will have a pretty sizable cluster as well. The difference between 2 and 3 muscleups could potentially move someone up a couple hundred places, if not more, which means this week could turn the upper middle of the leaderboard upside down. Makes it tempting to beat this WOD into the ground.
Donohoe is out.
I saw what the wod was for the 11.4 and was shocked, but not so much because I knew eventually they would throw muscle ups in. The energy made me feel right at home like I was at my box CrossFit Sioux Falls. Thanks so much for making me feel like I was part of your CrossFit Omaha Family!!! I hope to be back soon when i pass through again!!! Love you all!!! ~AHoff or as Ricky called me "Annette" haha
87 reps for me. Over paced myself on the burpees (about 6 minutes) and didn't have enough time to get the OHS in. They were HEAVY and I needed to break them up a lot (5,5,4,4,4,2)
Definitely doing this again on Saturday
Wed 8am
Strength:
Dead-lift 1x5 @ 375lbs
Warm-up using 5, 5, 3, 3, 2.
Met-con: 15:20
Mondays Games Group
Substituted 30 Double Unders and 15 24" Box Jumps for the 400m run.
11.4 score = 131 reps
I had 2 minutes left when I got back to burpees and all I could get thru was 31 reps. Next time I'm going to do whatever it takes and push like hell to get thru more burpees on the 2nd round.
And since the games site seems to hate CFO and none of our scores are showing up, I got 61 reps (30.5 rounds) on 11.3 last week.
Sitting in a car for 11 hours the past 2 days and not getting home till 9 last night does not make for a good performance at 6am. I will do this one again.
Thanks Eric for the advice on getting the bar overhead.
I can't believe I have had to work the past 2 weeks and missed Tuesday nights. Sounds like it has been fun.
Wish I had muscle ups, not as if I would have had time to try one, but the option would be nice. This just motivates me to practice them more, I'm so close I can feel it!
Thanks again shelley for being such a great counter and motivator! U believed in me and pushed me and that made all the difference!
Great job to everyone who suffered through this wod last night and today!
Great job, Gina! I knew you could get at least 5 OHS. I guess me riding your ass all the time is finally paying off. ;)
Nice job 6am.
JChrist
I got in 77 reps...i really wanted to get all OH squats and I know that I can. I had a little mental block after i dropped it on rep 2and breathing was tough...i would like to try this one again after some work on my OH lifts...I felt sluggish with the OH jerk on WOD 11.3 too so i know it's a bit of a weakness right now.
congrats to everyone who participated! nice work guys/gals! and thanks to those who came to cheer!
7 rounds
9:34. This was slow.
Saturday did Clean and Jerk workout and got 30 Reps.
Tuesday night did games workout and got 111 reps.
Today not sure last min decision. good luck everyone today its fun.
Thanks to everyone who came out and cheered last nite.
Jen T.- A huge congrats on your muscle up. You wanted it and you got it girl! Awesome!!!
Nice work 4:30! It was good to see you all!
I wish I could go cheer you all on for regionals, but it is my holiday for call this year! I'll be cheering hard from Omaha.
JenT
Wanted to get a couple more but 90 felt REALLY heavy after the burpees. Dropped it several times..Might try again on Saturday.
Now we have to hear the story. Spill it.
Also, big props to those going rx'd who otherwise wouldn't have. The weights they've been giving us these last two weeks are no joke and it's a big mental leap of faith to attack them if you're not used to them. Keep it up!! 2 weeks left, and I'm guessing it's only going to get... more interesting from here.
I agree with Addi with going rx'd! I've surprised myself a few times over the past few weeks. I've lifted at or near 1RM's and have not had to scale yet...a BIG YET! (I'm sure pullups are coming). I'll be able to compete in the masters in 3 years....leaves a lot of time to work on weakness. Ha! My goal is to become competitive by then. I'm hoping to become another Karen W. You are an amazing women, Karen and are doing amazing things!
Awesome work everyone! I sound like a broken record, but I'm so proud to be apart of this community!