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Kie's prediction for the Crossfit Open 2013

After my predictions for the 2012 Crossfit Open last year, I'll have a shot at predicting what to expect this year. I am a crossfitter who is a fan of all the games dating all the way back, and know all the open and regional workouts. Again, this is just for fun:









Prediction Workout 13.1 -
7mins AMRAP
Wall balls

Reason: It's all inclusive, crossfit is taking everyone's $20 so they'd piss too many people off if they put pull-ups in the first week and loads of newbie's and girls would lose interest straight off. Everyone can do wall balls and programming burpees again would be too ridiculous. Just as likely to be another single modality that everyone can do. In the rules we might even see a 6" target for wheelchair users

Prediction Workout 13.2 - 

10min AMRAP 

Clean and Jerk 40kgx30, 75kgx30, 100kgx30, 120kgx30

Reason: Everyone loved the snatch WOD 12.2 last year, it brought about loads of PRs and gyms went crazy. Can't do it again and we haven't had a clean and jerk workout since Open 11.2. Rich and Dan to demonstrate face to face.

Prediction Workout 13.3 -   

18min AMRAP

5 Wall climbers, 

9 grasshoppers, 

14 SDHP@40kg

Reason: There has to be an 18-20 minute AMRAP gasser with 3 different modalities in it. The above 3 could be changed for box jumps, wall balls, push-ups, toes-to-bar, K2E, hang cleans, cleans, light deadlifts. Also SDHPs are in the judges course.

Prediction Workout 13.4 - 

12min AMRAP

150 Knees-to-elbows

50 Jump over box

30 Muscle Ups

Reason: Following on from 11.4 and 12.4 there has to be a 10 minute nightmare followed by a 2 minute nightmare to suck all energy out of you so that you fail that muscle up. Big guns will cruise into a 2nd round, fit guys will re-do the WOD in the hope of getting to the muscle up, mediocre guys will get significantly less reps separating the league table clearly. Also Knees-to-elbows are in the judges course.

Prediction Workout 13.5 - 

7min AMRAP

Chest-to-bar Fran Ladder

Reason: There has to be away to compare to last year, that's what crossfit is all about: Timing workouts and measuring against last time to see how much you've improved. Saying that though, you could choose any of the 2012 Open workouts to use as a comparison. I'll go with this one because the results will give people the opportunity to compare 3 years.

Comments:

1. I wanted to put in overhead squats because they haven't been in since 2011. But I like them too much and that has to cloud my judgement.

2. I wish my wrist didn't hurt, otherwise I'd be hammering my heavy Clean and Jerk efficiency.

3. I wish my wrist didn't hurt, otherwise I'd be hammering thrusters.

4. I've been working on wall balls.

5. I've been working on chest-to-bars

6. I've been working on HSPU & Pistols just in case but I hope they don't come up because I'm sh*t at them (most say these are Regionals only exercises, but other than running and concept 2 rower, you can't count anything out that can be filmed continuously and all garage gyms will have equipment for).

Some say kettlebells will make an appearance this year, but they haven't yet so I steered clear of them. Wouldn't be surprised if they popped up though: 13.1 7min of 1.5 pood? KBS in 13.3? 150 KBS in 13.4?
7. Double unders should be in there, they are bound to come up. But where do they fit into my prediction?
8. I'll update this post after the open with the actual workouts and a review.

Update - Here are the actual WODs

13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

13.3

Complete as many rounds as possible in 12 mins of: 

150 Wall Balls, 20/14 lbs, 10/9 ft 

90 Double Unders 

30 Muscle Ups 

13.4

As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars

13.5

AMReps in 4 mins:
15 Thrusters, 100 lbs | 15 reps
15 Chest-to-bar Pull-ups | 15 reps
15 Thrusters, 100 lbs | 15 reps
15 Chest-to-bar Pull-ups | 15 rep
15 Thrusters, 100 lbs | 15 reps
15 Chest-to-bar Pull-ups | 15 rep

Testing Sups

Animal Cuts
No Effect, didn't feel any different, didn't do anything it said on the tin.

Launch
Pre-workout supplement
No effect

Ripped "Juice" EX2
Unmatched Appetite Suppression - Tear Fat Away!
No Effect, taken pre-workout, no euphoria, no increased energy, ate breakfast, huge lunch, big dinner after.

Testosterone Sups

Was reading an article on the BBC about this guy Dr Jeffry Life in Los Angeles who's 74 and stays lean and keeps muscle on with weekly testosterone injections. Sounds like a treatment with no side-effects and can keep you living for longer. So with my latest iherb order I chose "T-Male" as my free sample. Took it in the morning and felt nothing. 

Afterwards I read a bit about it and it contains something called "tribulus" which does not increase testosterone. What it does is increase libido, and having sex makes your testosterone levels rise.

People on the blogosphere, Robb Wolff, bodybuilders etc are always talking about how they had low testosterone and increased it with diet or other life-tweaks. I have no idea what my "bound" testosterone and "free" testosterone is so I'll be sure to get it checked on my yearly health check. I think it's something I should monitor as I get older to make sure it's not declining. People get old, so people move less, so people get fat, and testosterone goes down. I believe what Dr Jeffry Life says when he explains that getting old is not directly related to a decline in testosterone levels. Stay active, keep eating clean and you can keep testosterone levels constant throughout life and live leaner, longer and healthier.

Book Review: Maurp Pasquale - The Metabolic Diet

312 pages:

1. Eat low carb during the week and carb load one day a week.
2. Lift weights
3. Lots of info on weight loss drugs you can take.
4. Don't trust companies that try to sell you supplements.
5. Buy my supplements.

Author promotes supplementation of folic acid instead of folate?

Knees Out!

K* recommends somewhere between 5 & 12 degrees for optimum knees out.
http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html
In this one K* says "The knee can be completely safe and effective with somewhere between 3-7 degrees of foot turn out."
http://www.mobilitywod.com/2011/05/episode-240-10-min-squat-test-8-athletic-acl-injury-prevention.html

Diane Fu has strong "external rotators". What are they? I need some of those.

Also, with feet straighter you have more power in the external rotators to keep the knees out. I would never have thought that would be the case, so interesting.

Notes for self: "Yes, better mobility and addressing the other factors Kelly notes will allow you to keep your feet straighter and not lose torque. Other episodes to look at are 230/365: Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself Episode 274/365: The Standing Athlete,343/365 Stop Walking Like the Duck You Aren’t"

link from 70's big on this
http://70sbig.com/blog/2012/03/hip-torque-toe-angle-and-squatting/

and Catalyst athletics article in reply to K*
http://www.catalystathletics.com/articles/article.php?articleID=113

Paté du Mag

8oz/225g sausage stuffing,
4oz/113g cooked ham,
12oz/340g pigs or chicken liver,
One fairly big onion,
One large clove of garlic,
About a teaspoonful of mixed herbs,
6oz/170g of green streaky bacon (thinly sliced),
One third of a pint/190ml of dry red wine,
Bay leaves
Black pepper.

Mince the liver, ham, onion, garlic.
Mix them well, together with the sausage-meat, wine, herbs stuffing and pepper.
Put one or two bay leaves in the bottom of the bowl.
Stretch the bacon as thinly as possible with the blade of a heavy knife.
Line the dish with the bacon.
Put the mixture in the dish and cover with the bacon.
Put another bay leave or two on top.
Cover the dish with a lid or seal it well with foil.

Stand the dish in another dish half filled with water.
Cook in in a preheated oven (gas mark 4) for 1½ to 2 hours,
(depending on the depth and the shape of the dish).

If you weigh it with a brick or something it cuts better when cold.
Turn it out on to foil. Wrap it well and allow to mature for
Two or three days in the fridge. It will keep for a week to 10 days.

I use 1½ pint Pyrex dish to cook it in. make sure you wrap it well or
The house will reek of garlic!
If your feeling extravagant you can add a drop of brandy.