WOD Type: “Crossfit Open 13.3”
WOD Warm-Up:
30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
WOD Particulars:
Complete AMRAP in 12 Minutes of:
- 150 Wall Balls 20# ball @ 10 feet
- 90 Double Unders
- 30 Muscle-Ups
Today’s WOD was absolutely horrible! Okay, so I started out early this morning, the temp outside was 33 degrees and by the time I was ready to do the workout, my hands were frozen! Needless to say, I complete 13.3 twice today!!!
The first round was filled with a lot of cussing, smacking myself in the head several times trying to get focused. I just couldn’t do it! Get focused that is. Anyway, I hit myself in the head with the wall ball on three different occasions and even almost broke my glasses. My wife had the right count and I did not!
Anyway, the count at first was a whopping 89 reps… Depressed and beat up, I decided I better watch the video to make sure I actually completed the amount of reps I said I completed. I had to turn off the video after just 25 reps. It was a horrible sight to see and I just couldn’t bare sharing the video for all the world to see. So, that meant I had to do this stupid WOD all over again!
I was sitting out back because the sun had finally warmed up the area to enjoy not being stuck in the house. I was sitting at the table thinking about redoing the WOD. I mentioned it to my wife and she really encouraged me to do it again. She tells me, “what will it hurt, just do it again and see how you do”! What an awesome woman she is. She knows I just couldn’t stand the thought of that video getting viewed by anyone. It really was affecting the rest of my day! So… I set up in the back yard this time at almost noon which gave me a two and half hour break.
WOD 13.3 (RE-DO) –> I completed 106 wall balls this time! That made me happy after already completing 89 reps just 2 1/2 hours earlier in the first WOD. Basically I completed 195 wall balls today. I know, had I not completed the WOD earlier in the morning and just waited until the afternoon sun warmed things up, I would have completed all the wall balls…
That’s my story and I’m sticking to it! Oh, and by the way, I only had two no-reps on the second WOD. I found the secret to my success in wall balls. I put up the 10′ line to show on the video and right above that, I placed an X to mark the spot to concentrate on. It worked wonders for me. I could forget about the 10′ line and concentrate on the X that marks the spot. So, today it really paid off for me to do the workout over.
Here is the video link:
Overall, I have feel pretty good about 106 reps!
Teachable Moment:
WOD Moment… The more you complain, speak negatively about something, say the words ‘Can’t’ or ‘Hate’, “it’s impossible” or anything along those lines, you’re adding more negative energy into your life and more than likely you will fail.