13.1 Thoughts

7 Mar 2013 by Chuck, 2 Comments »

I know it’s from last year, but take notes on the video.

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
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

Okay, so 13.1, here’s the secret sauce: Don’t move like a douche bag!

What most of you will see in your gyms will be sloppy, un-paced, inefficient movements. That will be for both the Burpees and the Snatch. You’re looking at 17:00 regardless and the majority of people in 12.1 hit around 100 burpees in 7:00. Moral of that piece of our story? Don’t worry about flying through the burpees at a “Fran” type pace, just so you can start missing lifts at 165/100. Pick a solid pace and work on consistency in your burpee pieces. Also pay attention to your hips and foot placement, avoid shooting the hip high from the bottom of the burpee and resetting to the ball of the foot as you come up. Try to pop from the top of the pushup position to getting flat footed as early as possible. Save your legs and lower back for the weightlifting pieces as much as possible.

Once you make it into the snatches, focus on your positioning and efficiency. Also, with the lighter/earlier sets, break it up even if you don’t feel like you need to. Remember the above video? If you took notes, you’ll have noted that two of the best exercisers on the planet deliberately breakup even the lightest snatch. Avoid unnecessary fatigue and failure like the plague. Nice measured reps are where it’s at.

Fast forward to 4:18. Watch the deliberate pull under. This is were you will see the good snatchers in the CrossFit community start to walk away from the slopfest clowns.  Under fatigue, this will start showing itself as light as the 135/75 set. Once you’re 70 burpees in and you start getting into moderate weight snatches, use your hips as much as possible and concentrate on pulling under into the power snatch receiving position. Don’t pull from the ground with the hips high and try to muscle snatch. Ass down, chest up, bar into the hip, elbows wide and back, and pull under. No “Diamond Dave’s” action.

Snatch with your hips, not your feet. Having to hit that super deliberate jump in all the burpees is going to smoke your quads going into the heavier weight snatches. If you’re only thinking “jump, jump, jump,” you’re not going to be able to hit the heavier weights. Keep your heels in and use your hips.

hips

Remember, the boys and girls who hit a single rep at 210/120 are going to score much higher than the boys and girls who make it to 165/100 first, but don’t make it past that.

Never be in a rush to fail and miss reps.

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2 Comments

  1. Ericka @ The Sweet Life says:

    Well….I really do wish I had read this before I did it t his morning. Oh well, will help for the next. I definitely had no sense of pace and didn’t plan ahead in that way. I felt like I figured it out by the end but it was too late. Either way, live and learn. This was a really good assessment. –Ericka @ The Sweet Life (sweetlifeericka.com)

  2. chantel says:

    This article is the reason why I got to 100# snatches… Best advice regarding the 13.1 WOD I’ve seen.

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