We will be celebrating the end of the CF Games Open this Saturday!
Check out the great pics Annette took of 13.4 here!
WOD 04 04 13
13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
15 CTB Pull-ups
If 90 reps (3 rds) done in <4 min, extend to 8 min.
If 180 reps (6 rds) done in <8 min, extend to 12 min.
Take care of your hands folks.
Post times, loads, and comments.
http://od-iphone.crossfit.com/games/iphone/2013Open_13-5_WorkoutStAndards_HGbdgGgf55e_ipod.mov
04 04 13
Logged 52 this AM – Alex no-repped me on 3 CTBs at the end – so I maybe could have got 55 if I had enough gas…
Tough WOD – basically every 2.5 seconds you have to get a rep done – so if you take 5 seconds to breathe, you just lost 2 reps potentially… this 4 minute Fran sh*t is for the birds…
Some ways to possibly keep the pace are to pop the hips on the thrusters to make it less of a press (guilty), and try to string the pullups together (perhaps butterfly) if you can…. however, the only way to max your reps most likely will be to embrace the pain for a bit and keep cranking until 4 minutes are up…
Good luck everyone –
T
Thanks for the beta, Troy!
Anyone know how to get CTB pull-ups by tomorrow???
I’ll offer a tip with a big caveat. A gymnastic kip plus a leg kick is your best bet (see the video below).
http://www.youtube.com/watch?v=3HRKzIQ304c
Now for the caveat: Folks who aren’t used to kipping pullups could potentially get catastrophically injured by trying these before their shoulders are ready (typically demonstrated by multiple dead-hang pullups).
Where these injuries typically happen is when trying to catch yourself on the way down from the pullup. So if you’re hellbent on trying to get C2B pullups tomorrow, let go of the bar after each attempt.
39 reps. Not my favorite.
If you don’t have a dead hang pull-up, you will be doing Fran (with a band) in place of 13.5.