Ok, here we are again. Wednesday evening, wrestling with our angst as we imagine putting our bodies through the rigors of another weekly CF Open. It seems we just get over the emotional damage and the physical pain of 13.3 and we are delivered to the executioner for 13.4.

The announcement and Throwdown was at CrossFit TNT, St. Charles, Missouri. This Box is HUGE, the crowd was deafening. There seemed to be a lot less pre-show hype this week and Dave Castro got right down to the announcement.

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
…and continue in increments of 3 until time is up.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
..and continue in increments of 3 until time is up.

After the announcment Spealler and Homberg went head to head and demostrated just how grueling this workout is. In the end Chris Spealler prevailed with a score of 110. Graham Holmberg finished with 102. When asked about the workout, Spealler said, “This is a really creepy workout.”

So what is my strategy for this WOD? First of all I have to get my head straight. Once again I am competing beyond my current capacity. My current Clean and Jerk PR is 100#, Masters weight is 115. But in recent weeks I have been lifting a lot more and my capability has been improving, so may be able to pull off a few rounds of C&J. The Toe-to-Bar is a stretch, I’ve never done one successfully. Yesterday I was able to raise my feet to bar height, but not touch. I’ll work out kinks tomorrow at a slower pace to not burn out, rest Friday and Do Over Saturday.

My secret weapon is my personal coach who has been sending me Facebook PMs encouraging me regarding tomorrow’s round. I can’t let the Coach down.

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