Daily WODs — 25 March 2013

Open WOD 13.3
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups

I hate Karen!

Let me make that perfectly clear – I HATE Karen! I may hate it more than nature’s disfigured stepson – turkey bacon. I made a vow to myself that I’d never do that workout again unless absolutely forced to – and since Dave Castro is a dick – it looks like its time to pony up yet again.

From the moment the workout was released, I knew this would be a one and done type of WOD. The previous two Open WODs I took two cracks at – once on Thursday and again on Sunday. I remember thinking last year “150 wall balls shouldn’t be that bad – you’re just doing an air squat with 20lbs” (remember it had been years since the last time I did Karen – why? – because I HATE Karen duh). But boy was I wrong! I could barely walk for the next week and a half. So I knew this was a one-time deal.

I waited till Sunday to throw down with this monster. Why wait till the final day? If you’ve been keeping up with the blog, you know I’ve been going through some shoulder issues that’s really limited any sort of work from the pull ups rig. And muscle ups – as much as I’d hate to admit – isn’t my strongest movement. The good news is my shoulder is finally starting to come around, so I used the few extra days to really hone in on some skill work and find the rhythm again with muscle ups. The difference between MK and myself is that he’s able to jump up, even if he hasn’t done a muscle up in a month, and bang them out as if he’s nastia liukin (literally the only gymnast I know so give me a break). I need to prime the pump if I want to have any sort of semblance of a graceful muscle up. So that’s what I used my few extra days to accomplish.

Pete andrea

Game day – strategy time. I think the best way to approach this workout – disclaimer: only if you have your double unders and muscle ups in your sleep– is to look at the wall balls as a buy-in. The workout really starts once the wall balls are done and out of the way. I’m not sure if the workout can really be won during your first set of wall balls, but it could definitely be lost. So that’s how I approached it. My strategy going into ‘the WOD that shall not be named’ was 10 sets of 15 wall balls with 10 seconds rest inbetween. This would give me roughly a 6:30-:45 Karen time and hopefully not exhaust me too much for the actual WOD.

My only concern was that this pacing might come back to bite me in the ass and limit my time for the meat of the WOD (i.e. my first attempt at 13.1). But after reading a (surprisingly) well thought out and articulate article about game planning by Jason Khlipa, I decided to go through with my strategy, and if I needed to adapt – whether it be pick up the pace or pump the brakes – I would be willing to change it up. Thankfully, I didn’t need to do either – I thought my pacing was spot on, right where it needed to be. I finished Karen at 7:23 or something like that – far and away a PR for myself – and probably could’ve finished even faster had that been the workout in and of itself. But I knew I needed to save some in the tank for the rest of the WOD.

Probably the most disappointing part of the workout was the double unders – a shocker I know. Double unders are something I actually consider myself pretty good at. I feel like no matter what – however tired I might be – I can always string together a decent amount of reps together. Not today. I couldn’t believe it! There were multiple times when I couldn’t strong more than 10 du’s together at a time. And I won’t blame it on the fact that I was wearing my oly shoes (even though people were quick to point that out), but I think it was the fact that I had zero lift out of my legs. I just felt like I couldn’t get up, but after 150 wall balls I’m not surprised.

After spending way too much time on doubles, I had roughly 2 minutes left for muscle ups. Remember when I said it takes a lot of skill work for me to feel like I have somewhat graceful muscle up, well I forgot to mention that when I’m pre-fatigued all that graceful shit goes out the window. I fall back into old habits and turn my right arm over first and battle to get the left one into position before pressing up. It looks ugly, but at that point it’s a matter of doing whatever you can to get above the rings.

My rings may have been set a little too high. The last thing I wanted to do was have to jump up to grab my rings at this point. But I made due, squeaking out my 11th rep just as the buzzer expired. My goal was 15 reps, but I couldn’t be disappointed. It had been a couple months since I even attempted a pull up let alone a muscle up. It’s one of those things I’m going to need to put in work at least a couple days a week so that if I ever need to use it I can pull it out of my toolbox without worrying.


Once again, I can’t say enough about the community! Everyone was great cheering their heads off, living and dying with every rep we made or missed, it’s the main reason I love this sport so much. Here’s to the next two weeks!


Open WOD 13.3 – 251 (4 more than last year)


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(1) Reader Comment

  1. So question for you…do you hate Karen? :-)
    Awesome job!! You’re my hero!!

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