Hey Fellow Crossfitters - So, instead of a traveling blog, I would like to share with you all about my experience at 13.1. Besides, I haven't been to a new box during my travels in a while to report on.
Some history first, this time last year at the 2011 Crossfit Open on 12.1, in 7 minutes , I got just over 100 burpees and on 12.2 in 10 minutes, I got 44 snatches, which means I did all 30 snatches at 75 lbs and 14 at 135, which at the time was pretty good but I will tell you and anyone who was there can vouch for me when I tell you all 14 were ugly, but in Crossfit they counted.
Fast forward to the present and when 13.1 was announced, that it was a 17 minute amrap of burpees and snatches, I was really nervous and did fret over it for a few days before doing it, but come game day, I was ready and feeling quite good.
In preparation for the WOD, our coaching staff Jesse Udom, Shawn Wilson and Erick Echeverria at Crossfit Reflexion (www.crossfitreflexion.com) laid out the plan based on our goals. From knowing the pace for the burpess, how much time to spend at the 30 reps of 75# and how much time we would need at the end to reach our goal . Each athlete at Reflexion had different goals..for some, the 75 lb would be a new PR for the ladies and 135 lb a new PR for the men. All the athletes were given very clear guidelines on what we needed to do to get to our goal.
Out of the gate my pace on the first 40 burpees were solid and they felt great, then the 75# snatches went up nicely and I felt good about my form, time was my friend. Soon after the first set of 30 snatches, I hit 30 burpees and all was going according to plan. My original goal was to have enough time to attempt 1 rep at 165 but after watching videos earlier that week on several people doing this wod, I felt I needed to adjust my goal. So instead I would plan to have approx 9 min remaining to finish all the snatches at 135# and if I did approx 4 per minute I would have some time at the end to finish off the burpees, that was the plan anyhow. So, I was pretty close to plan, I started my first rep of the 135# at 8:44, this was after setting up the weight and putting on my oly shoes( good luck shoes that I actually bought from our oly coach, Jesse). I knew that my first rep would be the determining factor, and as I approach the bar, I could see my coaches and hear them yelling at me, first it was Coach J with dowel in hand " fire those hips!" ( insert picture of Jesse doing his trademark hip thruster with expression of power)" and then Coach Shawn's turn "get your ass under the bar!' and I knew right then and there that all was well in my world because the 135# went up and I had one rep under my belt!
Last year, I failed twice on the #135 and proceeded to muscle it up which resulted in a shoulder strain that took months to heal. Proper form and technique is EVERYTHING in Olympic lifiting and I learned the hard way what happens to your body when you lack in both form and technique. The snatch is one fluid motion from the ground to overhead and you know when it is done correctly, because it just looks so DANG GOOD! and you also know when it is not done right, because it is UGLY! So, if your snatches are not where they should be, my suggestion would be to attend the Olympic lifting class they have at Crossfit Reflexion and let Coach J teach you the proper way to lift!
Now back to the Open....
I proceeded through all 30 reps, some with better form than others but through the excitement of the moment and the many cheers from the crowd and the constant reminders from the coaches I was done, but it had taken me longer than anticipated and I only had 55 seconds to get the last 20 burpees. Here is where I knew that I had to dig deep and go as fast as hell or I wasn't going to make it and thanks to all who cheered me on, I did it, the fastest 20 burpees I have ever done and with 5 seconds left before the time ran out. I felt great, I did it! Total reps, 150! Not bad!
As I look back at how I did last year vs. how I did this year, I can't thank the coaches at Crossfit Reflexion enough for the training, skill work, programming, Oly lifting, nutritional guidance, mobility work and the constant focus to work on the fundamentals day in and day out. It's the magically programming combination that they put together that has upped my level of performance because at age 45 years old, mostly bald, a striking 5'7' and a solid 152 lbs , I was able to snatch 135# 30 times this year and I was only able to do it 14 times last year. So I tip my hat to Jesse Udom, our Oly coach, for the skill work on Cleans and snatches , I know that there is still so much work to be done, but I like the progress so far and to Shawn Wilson (gonna get those Du's to someday beat you) and Erick Echeverria for the constant push and strategy to be better every day at the everyday movements of Crossfit. Here comes.....13.2
