WOD Type: “Crossfit Open 13.5”

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 4 minutes of:

• 100# Thrusters @ 15 Reps
• 15 Chest to Bar Pull-Ups

Today’s WOD was completed in the allotted 4 minutes with a total of 33 reps… Of course, that’s with a nasty ass cough along with bronchitis. Now, the sad part about this is I completed the workout without a camera videoing on Wednesday and completed 45 reps in under 3 minutes. I felt pretty good and decided by Saturday, I would be fully ready to smash that shit.

Well,  as luck would have it, it ended up smashing my ass! Oh well, next year I will be wearing a respirator while at work to keep myself sick free. I started off the Open with the flu, then had a bike crash which ended in road rash all over my right side from the knee, hip and elbow. So, I have a lot of work to do from now until next March 2014. Have to say though, I am more motivated than ever to get to the Games in July!

Overall Standings:

• Individual World Wide: 41,532
• Individual North West: 2,308
• Master 45-49 World Wide: 1,806
• Master 45-49 North West: 125

Here is the video: Gary Marsh Does 13.5

Teachable Moment:

WOD Moment… Get into the moment — concentrate and plan for battle every workout…