Wednesday – 130313

Workout 13.2 will be announced Wednesday on the Games Website at 7PM. Experts are already weighing in on what 13.2 has in store for us. We will be doing our “Friday Night Lights” event (as someone aptly put it) again this week. Please start letting us know if you can not make it Friday night. I will post the heat list Thursday afternoon. IMG_2041 In other news another one of our Fire Fighters, Brandon Howell is getting certified soon and will be assisting as coach starting this week. Let me know if he screws up.

Coach Winchester on “Redos”

WOD

A point on the programming (performance vs. competition). The question comes up often regarding which workout you should be doing. Also, I understand that many of you would like to be doing the competition work, and there is nothing wrong with that. However, as you can tell from today’s workouts, if you did Performance Tuesday, and Competition Wednesday, you would do 200 kettlebell swings in two days. If you don’t understand there is a problem with that I will explain it for you… there is a problem with that.

Anyone can do the Competition work given that you are accustom to the intensity of CrossFit workouts and you have a solid foundation of the movements. If you are regularly completing the Performance workouts Rx, that would be a good start.

Another thing to consider… if you are going to do the Competition conditioning, make the time to do the strength work, they are designed to be done together. If you miss a day it’s not a big deal, but you need to be doing the majority of the work (particularly your weaknesses) throughout the week.

Regardless of what you choose, (Fitness, Performance, or Competition) stick to it each day. They are similar, but different enough that you shouldn’t skip around too much.

Fitness / Performance
5×3 Hi-Hang Cleans + 1 Push Jerk

-then-

For time:
Run 800m
50 Ab-Mat Situps
25 HR Pushups
Run 400m
50 Ab-Mat Situps
25 HR Pushups
Run 800m

Competition
1) 5×3 Hi-Hang Snatch – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

For time:
Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m

Notes: Pacing on this effort should be focused on using negative splits. The run times should purposefully be slowest to fastest, and the final 800m should be a max effort. Suggestions on pacing would be (based off of 800m PR): 80-85%, 90-95%, 95-100%. Due to purposeful pacing the KBS should be able to be performed UB, and fast.

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