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-   -   14.4 Tips and strategies (http://board.crossfit.com/showthread.php?t=86578)

Zac Metz 03-21-2014 07:28 PM

Re: 14.4 Tips and strategies
 
Quote:

Originally Posted by Lance Neumeyer (Post 1225001)
Personally, I love this workout, but I go to a box. I certainly understand and can empathize with those who don't have access to a rower or local box - I'd be pretty PO'd as well.

For me, this is going to be a race to the 180 reps - which is the end of the cleans. Very close to getting a MU, but haven't gotten it yet. Hopefully tomorrow. Looking at the leaderboard, about 60% of the Men's division is posting scores of 180 or higher. In the Master's division, just under 50% of the men have 180+.

Not nearly as many women are getting 180+; looks like this is the first workout where the men will likely have a higher score than the women.

This is the second post I've seen stating something along the lines of "Wow the women are performing at the mens level". I think the other was that "the womens weights need to be bumped up". I am curious if I am missing something.

I know that the scores are slight skewed in the womens favor (excluding 14.4 currently), but they are not nearly far enough apart to warrant something like a change in overall weight schemes etc. For reference here are the top scores:

14.1
Men - 461
Women - 472

14.2
Men - 396
Women - 404

14.3
Men - 182
Women - 192

14.4 (Currently)
Men - 277
Women - 249

So excluding 14.4 because it is not closed out, we are looking at around 10 reps more done in favor of the women. And I'm going to venture a guess that the posted top scores by Briggs and Froning have a good chance at standing as the top scores which would be a big swing towards the guys. I don't see how the womens weights should be changed, especially in something like 14.3 with those heavy deadlifts. The womens HIGHEST weight (225#) is the halfway point of the mens weight scheme, and considering the score was only 10 reps higher it seems like it is pretty well balanced. If the womens weights were say 20# higher every round that would absolutely destroy the scores. That weight may not be much early on but what would happen a few rounds in? That would likely hold for all the other workouts as well. The scores aren't massively different but adding even 10# to something like 14.2 (65#) would increase the weight by 15%, which is quite a big portion of the overall weight. That would obviously create extra fatigue and likely bring the scores down substantially.

Anyway I'm just running on, just wanted to see if I missed something with all that.

To get back on topic, I definitely agree that this is really a muscle up workout with a 180 rep "buy-in" and then we see who can grind out 20 and sprint on the rower after they finish it.

Jon Campbell 03-21-2014 08:22 PM

Re: 14.4 Tips and strategies
 
Did it tonight, got 166. TTB sucked.

Jenni Hartman 03-21-2014 08:34 PM

Re: 14.4 Tips and strategies
 
Quote:

Originally Posted by Chuck Golden (Post 1225142)
Is there any different strategy for rowing for calories instead of distance? Damper setting?

I read one deal that said you stick to whatever pace allows you to get full power on every pull. It said that maintaining power per stroke was more important than maintaining stroke rate. :shrug:

Rudy from Outlaw recommended all his athletes go 6-10 on damper setting, depending on your rowing skill, and to go at a 18-22 stroke/minute rate. Not sure how that will play out for his athletes, but they tend to be pretty damn strong so there's that to consider.

My experience - I went too hard on the row and was miserable the rest of the workout tonight. It took me almost 4 minutes to do the T2B. When I redo, I will go a little easier on the row pace and hopefully that will translate to easier T2B. The wall balls and cleans were ok for me, but I only had 25 seconds to get a muscle-up (and failed).

Kenny Markwardt 03-21-2014 08:51 PM

Re: 14.4 Tips and strategies
 
Quote:

Originally Posted by Jenni Hartman (Post 1225151)
Rudy from Outlaw recommended all his athletes go 6-10 on damper setting, depending on your rowing skill, and to go at a 18-22 stroke/minute rate. Not sure how that will play out for his athletes, but they tend to be pretty damn strong so there's that to consider.

My experience - I went too hard on the row and was miserable the rest of the workout tonight. It took me almost 4 minutes to do the T2B. When I redo, I will go a little easier on the row pace and hopefully that will translate to easier T2B. The wall balls and cleans were ok for me, but I only had 25 seconds to get a muscle-up (and failed).

I did 14.4 tonight and found most, if not all of Rudy's video to be spot on. I think he is a little aggressive on damper setting, but like you said, his athletes tend to be very strong.

Rowing is definitely a strength for me, and I usually row at a 3-4ish damper setting. I tried at a 6 tonight and it worked really well. I got off the rower after about 2:27 and felt great. I believe my strokes per minute were around 25ish, and I got 1 calorie per pull.

One big thing that I think helped me with the rower/t2b sequence is to pull with a light grip, then return the handle with your palms on the outside of the paddle. I knew I wanted to minimize grip fatigue, and this definitely accomplished that.

5 toes to bar at a time was a great way to go. It felt super easy at the beginning, but the final two sets were tough. I finished these in a little more than 3 minutes.

Wall balls were 4 sets of ten with 10 seconds rest. I could feel my shoulders and triceps starting to get that "pump", so I backed off a little. These took me roughly 2:30 i think.

Power cleans were a pain in the ***. The first one felt like 165, and I don't think it got much easier. These took about 3 minutes and I did them in sets of 5. They weren't touch and go, but they were basically sequential.

I got to the muscle ups with about 3 minutes, rested til roughly 2:30. Because with all of the work leading up, I didn't want to fail the first one, and I had no idea how the first one would go. But then I went 3-3-2-2-1 for a total of 11. I think I paced too much on the muscle ups, but they are a pretty solid strength for me, and I knew that going to failure would be fatal.

All in all, I'm pretty happy. I think I could get a few more muscle ups, but I'm not going to Regionals, so I don't think I'll repeat.

Good luck!

Michael Cook 03-21-2014 10:54 PM

Re: 14.4 Tips and strategies
 
I think with any chipper type workout, if you go too hard on any one piece, you'll wreck yourself for the rest of the workout. I did it tonight and got 189, which I am hoping will be a good score for my age division.

At 5-4 and 155 I am not built for rowing. I didn't realize it till I started, but I set the display setting weird, so it didn't display the 500m pace, so I just went by feel, keeping my stroke rate around 18-22 and getting about 1 calorie for every other pull. Finished the row at 3:45.

I've worked on t2b and these are a strength for me. Done in 5 sets, 11,11,11,9,8.

Not so good on the wb, stuck with my plan of 5 sets of 8.

The cleans were the hardest part. But if you just focus on good technique, and make sure you drop a little bit instead of trying to muscle clean it, they aren't too bad. Dropped everyone, 5 sets of 6.

Muscle ups were hard at the end. My abs were killing, I was winded. I got a few doubles, then failed a couple singles as the time on the clock and my energy ran out.

I think you need to tailor your strategy to your strengths and weaknesses.

Jeremy Lockhart 03-21-2014 11:16 PM

Re: 14.4 Tips and strategies
 
Sometimes if I'm super winded I'd rather do a hang clean. Standards video didn't really mention anything about one motion. Do you think a deadlift + hang clean would be acceptable?

Chuck Golden 03-22-2014 07:49 AM

Re: 14.4 Tips and strategies
 
Attempting 14.4 today, strategy is simple:keep the row easy so that I'm somewhat fresh for T2B which I'm pretty terrible at. Probably stick to small sets, keeping time off the bar as short as possible. Then once I get done and move to wall balls, it's time to mash on the gas. I won't get a muscle up so getting through the end of cleans as quickly as possible is the goal. On wall balls I'm gonna try for sets of 10 with quick breaks. One the cleans, my best movement in all of CF, I'll do one set unbroken then switch to singles. Maybe that first set will one be 5 reps but that's my strategy for Grace and it works out pretty well.

Wish everyone else the best of luck today

Ryan Gonzalez 03-22-2014 11:03 AM

Re: 14.4 Tips and strategies
 
Quote:

Originally Posted by Jeremy Lockhart (Post 1225164)
Sometimes if I'm super winded I'd rather do a hang clean. Standards video didn't really mention anything about one motion. Do you think a deadlift + hang clean would be acceptable?

I can't see why not. standards just say the rep needs to start on the ground and end on the shoulders with knees and hips locked out.

Larry Larned 03-22-2014 11:10 AM

Re: 14.4 Tips and strategies
 
I did it this morning. Definitely do sets of no more than 5 T2B. I tried going 10, 10, then 5s the rest of the way. I was shot out after the third set of 5. Sets of 5 with short rests would have been much better! The cleans felt light for me. I did all singles and got 13 pretty quickly. Hoping to get at least 5 MUs on Monday.

Leon O'Regan 03-22-2014 12:01 PM

Re: 14.4 Tips and strategies
 
Ok,
Do the bar for cleans, and wall for wall balls always have to be in the video?
I've workout out a way to do this workout but wall balls will need to be done in a separate room for ceiling height so they'd be outta shot for the first 7-8 mins?


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