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

Jayme Gruber 03-22-2014 12:37 PM

Re: 14.4 Tips and strategies
 
Started to get sick Thursday night but tested Friday anyway, that combined with a bad rep scheme killed me. I am really good at TTB so I figured I'd spring through them. Ended up doing like 15/8/6/5/5/4/3/2/2 Wall balls weren't bad, 15/10/5/5 and all singles on the cleans. Got to the MUs at 11:12 I think. Failed every attempt. So frustrated. I had no kip left in me after going hard on the TTB. Definitely going for 10 sets of 5 next time. MUs aren't my strong suit, but I can usually always get singles when fatigued. If I don't get a few next time I'm gonna be pretty bummed.

Jeff Simon 03-22-2014 12:40 PM

Re: 14.4 Tips and strategies
 
You make it look so easy in your profile picture.:smiley_ev







Scored 156 today. TTB was a fail for sure. Everything else was fine, including the muscle-ups I never got to attempt lol.

Chuck Golden 03-22-2014 01:30 PM

Re: 14.4 Tips and strategies
 
Holy smokes, ended with a 176 (26 cleans). Really thought I would finish the cleans, but toes to bar killed me. Row was fine, got about ten T2B before hand stated to tear and from them on our it was singles. I almost never do T2B so I guess my hands just weren't ready for it. Wall balls werent bad at all, did 10/10/5/5/5/5. And was straight singles on the cleans, got to the cleans with 2:20 to go.

Spencer Pearlman 03-22-2014 02:05 PM

Re: 14.4 Tips and strategies
 
This could be helpful for those who have not done the workout yet.

[url]http://i.imgur.com/T4g1Yc9.jpg[/url] (WFS)

Shows how long it will take you to reach the calorie mark depending on your split. It should help you plan out your pacing for the workout.

Steven Thunander 03-22-2014 02:35 PM

Re: 14.4 Tips and strategies
 
180 (13:52) Got through the row easily and TTB were OK. Wall balls sucked (I usually sub thrusters, so the technique was not there). Cleans sucked, but got through all of them before time expired. Did not have any time to go and try a MU.

Tips..
1. Row a consistent pace on the rower. 60 cals are about 750m distance wise so pace for that.
2. Make sure you get all your reps on the TTB and wallball. No reping here is not a good idea.
3. Expect to do singles on the power cleans. Lift and let go. Then get back on the bar.

Jeremy Lockhart 03-22-2014 03:33 PM

Re: 14.4 Tips and strategies
 
I got 180 @ 13:48.

Rowed nice and steady. Toes to bar were my weakness so I did used a very low bar that didn't require jumping up to. I did two sets of 5 and then all singles. Hard to explain my technique but it worked to keep moving through. Wall balls are a strength so I caught my breath on them going 15/10/8/7. Moved to cleans and did the first 15 or so basically drop and grab. Last 15 I took a good breath between. Finished with 12 seconds to go.

If I were to improve it would come from the toes to bar. My forearms were starting to light up. Now I'm home and buffing out my shoulders and legs. :)

Jason A Smith 03-22-2014 08:22 PM

Re: 14.4 Tips and strategies
 
Did this yesterday and got 185. My tie break time was 10:49.

Doing it again tomorrow as Friday was a practice run.

For reference I rowed about 2:45, T2B was 10-10-10-10-5-5, WBs went 20-10-10, singles on the cleans and then too many failed MUs with 5 successful. I was none too pleased as I gave myself enough time to get 10+ pretty easily.

Likely try to finish up a little faster to the MUs tomorrow, take a really good amount of time and gonna have to just suck it up on the rings. Those MUS were well earned. I squatted heavy before and it was the end of my week. Hoping tomorrow we'll fed and rested has a bit more pop.

Glenn Plomchok 03-23-2014 06:17 AM

Re: 14.4 Tips and strategies
 
Nice work to all...

For me, getting to the rings was the goal.

Row - 3:02. 20-22spm, damper 4. Felt good coming off. Could probably push this more and still be ok

TTB - not a strength so I tried to be smart. Went sets of 3 until around 30 then went to fast singles. jump up, drop turn and go again. I was done these at around 6:30

WB's - wanted sets of 10. Got them first stab but two no reps hurt. I then wasted too much time gathering myself and got 10 again then 10 then 5-5 with 2 more no reps along the way. I used up way too much time here. I need to get past my issue with WB's where I just stare at it. I felt strong once I picked it up. Strange. Not sure what time I finished.

Cleans all singles in groups of 5 "hit the floor, clean it again" sets. The first 15 went well then they got brutal. Had to dig in and finished at 13:28. One attempt at MU with about 10 sec's to go and I missed it. Just did not have enough left. MIGHT try this again tomorrow.

Overall, not disappointed...back held up and I feel good this morning.

Jenni Hartman 03-23-2014 02:33 PM

Re: 14.4 Tips and strategies
 
Re-did the workout today. Went about 20 seconds slower on the rower to keep my energy for the T2B - was way better this time. Did all singles on the T2B, but quickly, staying underneath the bar the whole time. Made it to the rings at 12:35, got 3 muscle-ups. Very happy with my score!

Starting to get sick with a chest cold so I'm taking a few days off to recover before 14.5.

Beth Martino 03-23-2014 04:36 PM

Re: 14.4 Tips and strategies
 
Friday I did the workout and got my first 6 TTB ever. Redid it today and got 26. Once I knew what it actually felt like when my toes hit the bar, they definitely came easier. I'm happy with my score! Been a while since I've had a "first" at the gym. The hubs knew he wouldn't be able to get any MUs so went hard through the rest of the stuff and ended up with 180 and a tiebreak time of 11:06. And he has vowed that next year his shoulder will be healthy and he will be able to get MUs.

Tighe Crovetti 03-24-2014 07:13 AM

Re: 14.4 Tips and strategies
 
Great job, Beth, on T2B!

I got strict muscle-ups about two months ago, which was about three months into CF. Since then, however, I've struggled, mostly mental, and partly not doing a lot of training on pullup/row strength. TTB are my jam, however, and my coach had been telling me all week that this was my week. I'm a good rower, I knew I could keep whatever (reasonable) pace I wanted there, was going to just feel out a fast-but-not-taxing pace for T2B, and then wall balls and cleans I didn't fear at all. It was just about if I'd give myself enough time to get some decent attempts on the rings.

I went about 3 minutes on the row, and 3 minutes on T2B, so including transitions, I was on the wall balls around 6:30 or so, I think. I felt surprisingly good, I went 10-10-10-5-5, which was paced out because I did fear how/whether cleans would start to gas me. My HR definitely got up on those, but it never felt heavy. All singles, with only backing off the bar maybe two or three times, otherwise, I was picking it right back up after a quick breath. My time off those was 11:47. Took my time, I knew I was only going to get any MU's one at a time, and really wanted the first, so I think I jumped up at maybe 12:30. Got my first three, then a fail, then a fourth right at the end. Totally psyched. :pepper: Right now, that's standing around top 6% in both the world and my region for 40-44 men.

Alex Romero 03-24-2014 10:29 AM

Re: 14.4 Tips and strategies
 
171 here. I knew right off the bat I was gonna do all TTB singles to nurse my shoulder, but turns out I also battled bad abdominal cramps during the TTB. I fought through and ended up with 21 reps on the cleans. I'm happy with my score

Jayme Gruber 03-24-2014 02:02 PM

Re: 14.4 Tips and strategies
 
Changed my rep scheme considerably. Got to the MUs like 17 seconds later but felt way better. Went from 0 MUs on 5 attempts to 4 on 5 attempts. Really wish I wouldn't of missed that one, I was shooting for 185. Still happy after Friday's failure though.

Glenn Plomchok 03-25-2014 05:05 AM

Re: 14.4 Tips and strategies
 
[QUOTE=Jayme Gruber;1225399]Changed my rep scheme considerably. Got to the MUs like 17 seconds later but felt way better. Went from 0 MUs on 5 attempts to 4 on 5 attempts. Really wish I wouldn't of missed that one, I was shooting for 185. Still happy after Friday's failure though.[/QUOTE]

Nice work. I admire your ability to regulate your engine and come in feeling fresher. This wod wreaked havoc on people (me included) as you don't see it coming them wham, you're gassed.

Solid. I did not re-do. Still too sore on my bad leg and just backed off...even took a pass on strength work yesterday and just did WOD only. Glad I decided to pass. 180 vs. 181 or 182 means nothing (for me) as I had to all but tank wod's 2 and 3 based on rehabbing my back.

Tighe Crovetti 03-25-2014 06:19 AM

Re: 14.4 Tips and strategies
 
A bunch of people at my box re-did last night. One guy is a pretty good friend, given the short time I've been there. I watched him do T2B the first time, but I was judging him this time. I remembered on his T2B kip, he goes right up into one, then a nice kip on #2, but then his swing gets off, and he doesn't get his feet behind the plane for #3....like not even close. Last night, the first time I saw it start to happen, he DID get them JUST behind, but I cautioned him to make sure he got his heels back. Next set he jumps up for, on that third kip, his feet were probably a good 12" short of the vertical plane, I had to no-rep him, and told him why. I think it got in his head, because I think no one ever called him on it, so his rhythm was used to having this 3rd rep be a 'short rep.' I kinda felt bad, but.......

Chuck Golden 03-26-2014 06:44 AM

Re: 14.4 Tips and strategies
 
[QUOTE=Tighe Crovetti;1225483]A bunch of people at my box re-did last night. One guy is a pretty good friend, given the short time I've been there. I watched him do T2B the first time, but I was judging him this time. I remembered on his T2B kip, he goes right up into one, then a nice kip on #2, but then his swing gets off, and he doesn't get his feet behind the plane for #3....like not even close. Last night, the first time I saw it start to happen, he DID get them JUST behind, but I cautioned him to make sure he got his heels back. Next set he jumps up for, on that third kip, his feet were probably a good 12" short of the vertical plane, I had to no-rep him, and told him why. I think it got in his head, because I think no one ever called him on it, so his rhythm was used to having this 3rd rep be a 'short rep.' I kinda felt bad, but.......[/QUOTE]

You did the right thing, judging is more difficult than most realize until they're put in the position to "no rep" someone. It'll make that athlete better in the long run though and maintain the integrity of the competition:highfive:


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