Daily WODs — 06 March 2013


Welcome to 2013 Reebok CrossFit Open

The Open is upon us! It’s the culmination of all the hard work, all the sweat, all the pain you went through over the course of the last year. It’s time to test all that fitness you’ve gained the past year, and see where you stack up against everyone in your box, in the region, or even around the world! So what better way to celebrate on the eve of the Open than compile a completely irrational, illogical, and more than likely biased prediction of what the Open will have in store for all of us. I’ve taken some time out to give my best crack at it, but there are some ground rules we have to get out of the way first.

Look for everyone guessing the first workout will involve something like pull ups, or box jumps, or even push ups, stop it. I may know just as much as the next person as far as what the WOD might be, but a few things I do know are this: over 100k people signed up for the Open. Meaning I can’t see CFHQ programming a WOD that everyone can participate in. Let me emphasize that again – EVERYONE. Not everyone can do a real deal push up, not everyone can jump on a 24” box. It would be a pretty scumbag move if HQ programmed a WOD that only a fraction of the 100k registered athlete could partake in – in other words, that’s right up HQ’s ally. “Hey thanks for donating $25 to CF. Oh you can’t do the first WOD, too bad thanks for playing.” That seems a little low, even for HQ’s standards.

That’s why burpees are the perfect movement. Everyone can do a burpee, and if you had asked me a month ago what 13.1 would be I would have said 7 min of burpees. No questions asked, but now I think too many people are expecting it. Time to mix it up!

Open WOD 13.1
6 MIN Max Effort Row for Distance

Everyone can row – as long as you have a rower. But Mr. Swellington what about the people training in their garage that may not have a rower? Tough shit. The rower is one of the cornerstones of CF, it’s the only ‘machine’ (besides for the athletes themselves of course) allowed in most gyms. I think the majority of athletes using a home gym as their main place of training – and not a supplement to training at a box – should have a rower in their arsenal. If not, look at it this way. CF is all about the community, so what better way to make that lone wolf home-gymer assimilate into the community than forcing them to go to their local affiliate to compete. The bottom line is this: everyone can row.

Open WOD 13.2
15 MIN Triplet
9 Snatches 75/55
12 Box Jumps 24/20
15 Double Unders

A little risky putting a somewhat ‘high skill’ movement like double unders in the 2nd week of the Open, but I think the majority of the community can manage doubles – even if that means doing one at a time and kicking your butt so hard you get bruises on it. Undoubtedly 13.1 would favor the bigger, longer athlete, so in true CF fashion the next week would favor the smaller, more gymnastically inclined athlete – that way the rankings would reflect the more balanced athlete entering into week 3. This WOD would be a burner. The weight light enough, the movements simple enough, there would be no excuse to stop moving.

Open WOD 13.3
10 MIN Thruster Ladder
30 Reps at 85/55
30 Reps at 145/85
30 Reps at 195/125
AMRAP at 215/155

Reminiscent of the snatch ladder from the year before, the thruster ladder would follow the same format. Perform 30 reps at a given weight, then progress to the next designated higher weight, perform another 30 reps, and see how far you get in 10 minutes. I think the Fran ladder from the past 2 years is a little too predictable at this point, but we all know how much CF loves its thrusters, so I can’t see them disappearing from the Open. Why not give them a workout all to themselves, and simultaneously make people vomit around the world at the mere sight of this WOD.

Open WOD 13.4
100 Burpee Box Jumps Up-and-Overs 20”
50 Alternating Pistols
25 Bar Muscle Ups

I put the word AMRAP in quotation marks simply because it’s a laughable idea that anyone would finish these 3 movements and make their way back to burpees – but alas, the freaks of the world would undoubtedly do so. I remember the year before when they released the Wall Ball-Double Under-Muscle Up WOD as an AMRAP and I laughed at the idea of anyone getting back to wall balls – that is until Neal Maddox crushed my hopes and dreams and not only got back to wall balls, but did like 30 something of them. Asshole. I think HQ loves these types of WODs: a progressively harder skill based WOD. It allows people of all different skill levels a chance to put up some type of score. If you have a low skill base, at the very least you could work your way through some burpee box jumps. A slightly higher skill base and the pistols should be no problem. Even higher still and the bar muscle ups shouldn’t be a challenge. And if you have capacity in all 3 movements, great, now let’s test your engine and see how far you can get. The perfect open-style WOD.

Open WOD 13.5
7 MIN Diane Ladder
3 Deadlifts 225/155
6 Deadlifts 225/155
9 Deadlifts 225/155

Like I said earlier, I think the whole Fran Ladder to finish the Open is getting played out. Why not switch it up with another classic benchmark workout? Remember when Diane used to be considered a “heavy workout” by CF standards? Nowadays, it’s more of a burner than anything else – similar to Fran (last year’s Regional times proved that). This would be the first WOD in my fantasy Open that the entirety of the community wouldn’t be able to put up some type of score, and rightfully so, you don’t need to cater to all 100k registrants by week 5. I think (and hope) CFHQ won’t put us through the same WOD 3 years in a row, even though I understand their logic – let’s see how much better/fitter you’ve gotten over the last year by making you do the same WOD. I just think its time for a change, not to mention HSPU haven’t reared their head yet! Here’s hoping.

So there you have it! My predictions for the 2013 Reebok CrossFit Open! I’d love to hear your predictions in the comments – at least for 13.1 – about what the first WOD might bring. Either way, I’m sure it’ll be miserable it always is. Good Luck to everyone competing!


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(5) Readers Comments

  1. Open WOD 13.1


    • I’m with haylie! 8 minutes of burpees! But then ill cry lol

  2. I’m all for 6min row for distance. Not a fan but of a diane ladder but rowing and hspus are at opposite ends of the spectrum for taller folk. Also not to correct you but Maddux did 58 extra wall balls in 12.4 so change asshole to all caps. Lol. Nice thoughts though. I think you’re right on track in theory with the predictions.

  3. Good article Mr. Swellington. Funny term “lone wolf home-gymer”.

  4. Pingback: Is it going to be burpees again? - Maxability Sports and Crossfit

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