Open On

Oh boy, it’s officially here. The 2013 CrossFit Games Open is upon us. For many of you, it’s your first time experiencing the madness. For some, you’re 1 year or even 2 year veterans. Regardless, there’s a lot to talk about and explain.

13.1

In typical dramatic Dave Castro fashion, CrossFit HQ put together quite a show for announcing the first workout of 2013. Including Castro throwing the mic and trotting off screen like a rock star immediately after giving the general overview of the workout. Here’s the simple, evil overview:

AMRAP 17 (think Time Cap 17):
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 Burpees
AMRAP Snatch (210#/120#)

Look familiar? If you were around last year, it should. They took the painful 12.1 Burpee singlet and the 12.2 Snatch singlet and combined them into one painfully, long, evil, horrible, super fun workout. 12.1 was AMRAP 7 Burpees. 12.2 was AMRAP 10 Snatches with the weight increasing on every completed set of 30. Now, we’re looking at 17 minutes of both. Depending on your strengths and weaknesses, and how much you’ve improved, you may end up doing more or less of both movements.

If you didn’t watch the announcement and demo, go watch the demo. It will give you a great idea of what the workout is meant to look like. Don’t worry about the notes about video submission, since you’re all doing it at LAX.

Breaking it Down

The way it will work is that we’ll divide the class in two right at the top of the hour. From there, the people who go first will spend about 8-10 minutes warming up. Make sure you get good and warm, especially in the shoulders and hips. No dilly dallying. Coaches will be reviewing movement standards and requirements during that warm up. Give them your audience and be quiet while warming up and setup. You can also do everyone a solid and watch the movement standards video located here. You all know the basic standards, but we want you to be vigilant when judging. Don’t be nice. Be fair!

While the first group is warming up, the second group will be setting up bars and weights. Be sure to setup the bars with 75# for guys and 45# for girls. We’ll talk about weights from there in a minute. The group going first will need to figure out in that time where they need to touch for the burpee and communicate that to the person judging them. They will also need to communicate if they’re planning to scale any of the later rounds of Snatch so that their judge can setup the correct plates.

No later than 13 minutes past the hour, the first group will start. We will run it as a Time Cap of 17 minutes, so the clock will count up and stop at 17 minutes. The main reason for that is because of the scoring. After each round of completed Snatches, the person judging will need to note the time that round was completed. That time is based on time elapsed in the workout and that will be the time you’ll need when submitting your score. So a clock counting up will save you from doing math later. We’ve printed way too many score sheets and bought clipboards to make the judging a little easier. Please use the score sheets when judging and don’t forget to write down the times when a round of Snatches is completed.

As soon as the first group is done, the second group will get right on warming up. Same thing as above. 8-10 minutes of warm-up. The first group will be thrashed to say the least, but do your best to recover and get right on helping with the setup. Try to allow that first group judge the full benefit of a warm up by spending no more than 3-5 minutes recovering and the rest of the time getting their bars and plates ready.

Strategery

I spent a good amount of time discussing the workout with a bunch of people last night, including Bong. I also watched Fuse embrace the suck for 17 minutes. I feel you never truly get a feel for these things until you’re in the trenches, but hopefully we can glean some insight from observations and discussions.

The first thing I’ll say is that the workout looks like a bear. The taxation of the burpees has an incredible effect on the Snatch. Any efficiency you can manage in the burpees will help a lot when you’re producing the power needed for the Snatches. For most of us, going out too hard will be a real concern. You don’t want to burn out early because your power production will show it big time. My initial recommendation is to pace the burpees and really the whole workout. It’s 17 minutes. That’s not short. If you’re planning on doing it more than once, this first attempt will be as much, if not more, practice and planning as full effort. It should give you a much better idea on how you’ll feel at different points and where you can ease up and push hard.

Scaling

If your 1 rep max is right at or near a particular round of Snatch prescription, then I urge you to attempt that round just as it’s prescribed (and of course all rounds leading up to it). Guys, if your Snatch is 125# or above or you think there is a chance you can do 135#, you should do the workout as prescribed. Girls, if your Snatch is 65# or above, you should do at least the second round of 75# Snatches as prescribed. Good chance that if you fall into either of these categories, the 17 minutes will give you everything you can handle in terms of getting through that second round of 30 Snatches, and possibly the 20 burpees immediately following.

If you know you can’t do Snatches at a certain weight, it doesn’t mean you’re going to have an easy day. At least it doesn’t have to. For the sake of scoring, you’ll give your best effort at the weight prescribed and score that effort, but you can pick your own weights for the later rounds (if you get there in the 17 minutes).

For example, a guy with a 115# Snatch (funny we happened to test this yesterday – if you haven’t tested in a while, don’t base it on super outdated numbers). For the second round, that guy may choose to do 95#. And for the third round, do 115#. Regardless of your max Snatch, you’ll need a pretty big engine just to get to the third round of Snatches, so that guy could also attempt the second round of Snatches at 115# and get a great benefit from doing so.

Normally I would urge you to consult and discuss these things with your coach, but in this case I ask you not to. Coaches will be up against the clock to get everyone going in time and will have plenty of logistical things to worry about. Try to come in with a plan. If you’re unsure of what you should do, come a little early and talk it over with coaches who aren’t running a class. You can also discuss with your boxmates. Most of you have developed a pretty good idea for these things and just talking through it with others can be helpful.

The Experts

As always, our friend Carl Paoli of San Francisco CrossFit is right on top of these things and has already put up a great video of things to think about. Watch it and apply it as much as you can. There are a bunch of gold nuggets in there.

Workout of the Day 3/7/2013 – Thursday

CrossFit Games Open WOD 13.1

AMRAP 17 (think Time Cap 17):
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 Burpees
AMRAP Snatch (210#/120#)