Sunday March 24, 2013

Opens WOD 13.3, Second attempt
     - AMRAP 12:00 of...
     150 Wall-Balls
     90 Double-Unders
     30 Muscle-Ups

I spent my Saturday trying do relax and think of anything besides CrossFit. I did everything possible to relieve the muscle soreness that is inevitable after 150 Wall-Balls. I tried Ice Baths, contrast showers, stretching throughout the day, foam rolling. I also went for about a 2 mile power walk as an active recovery piece.

By Sunday I was still a little sore but overall felt pretty good. Due to my epic failure on my first attempt, I now had to change up my strategy and be a lot more conservative in my whole approach to this workout. I simply could not afford to hit the redline and fail a bunch of Muscle-Up attempts.

So the new strategy was to break up the Wall-Balls into sets of 15 the whole way through and take no more than :10 rest between sets. If executed well, that would mean a time of just under 6:30 for completing the Wall-Balls.

I also decided to be real careful on the Double-Unders. I decided to intentionally break these into 3 sets of 30. I figured if I executed my gameplan well, I should have at least 3:00-3:30 to crank out some Muscle-Ups.

As it turned out, my gameplan was solid. I got done with WB's at 6:28 and D/U's at 8:14. Plenty of time for Muscle-Ups!!

When all was said and done I got 13 Muscle-Ups, same score as last year. I had one very costly miss. I figure this actually cost me 2 reps, the one I missed plus the extra time I had to wait before the next attempt.

Overall, I am pleased with this score even though I know it could have been better. A score of 241 would have completely taken me out of this competition. With a score of 253, I'm still in it but I did not give myself a lot of breathing room going into the last 2 workouts. What are they going to serve up next - a heavy Barbell, short time duration WOD?? Some variation of "Fran"? Is it too much to hope for a 5k Row??!!