08 March 2013 13.1

From Laura; I don’t know what everyone else is seeing, but I have seen a lot of people falling short of their expectations with this one. No matter how many times you see “12.1 + 12.2 = 13.1″…this is not the case, and you should not expect to get as far into the snatches as you did last year. The burpees will not be as fast as last year, either, because you will be pacing yourself for a longer workout with the addition of a complex barbell movement. So, it’s really not the same thing at all!

The most important thing you can do, in my opinion, is maintain the right pace. Too hard, and you will gas out – end of story. I have also heard from many that you should go to singles on the snatches after the first, and possibly second, set. The effort to control the bar on the way down is a waste of energy, which will be in very short supply.
 
I would say make sure to familiarize yourselves with the movement standards, but I really don’t think there is anything confusing or out of the ordinary here. All of you should have no problem with target burpees and snatches. What IS important is the tiebreaker system. It is IMPERATIVE your scorekeeper write an accurate time down for each set of snatches completed. What if they take a second or two to look up at the clock, and those two seconds end up being 10 spots in your placement on the leaderboard? I would only recommend sprinting a set of snatches if the next level is outside your capability. For example, if you are a guy whose max snatch is 155, I would suggest getting through those 135’s as fast as you possibly can, since that is the time that will determine your placement on the leaderboard, assuming you can finish them. For the rest of you, you just have to PACE and go as far as you can in the time that you have.
 
Regarding shoes; today, I experimented with both my Oly shoes and a pair of training flats. I would now say that my recommendation is for the flats. The Oly shoes have more of a negative effect on the burpees than the lack of Oly shoes will have on the snatches.
 
If you haven’t already, check out the Mobility WOD Dream Team Edition!
 
 
Heats for 13.1
1) Zach and Taylor
2) Pam and El
3) Matt and Ciara

Warm Up

400m job

Dynamic stretching

-then-

1) Every 30 seconds for 2 minutes (10 total reps):

  • 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)

2) Every minute on the minute for 2 minutes (6 total reps):

  • 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
  • Zach do 115#s, Taylor do 95#, Pam and Anita do 60#s, and everyone else will do RXd

3) Every 10 seconds for 1 minute (14 total reps):

  • 2 Burpees (13.1 standard) as fast as possible

-rest 5 mins prior to workout-

Open WOD 13.1

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s