beyond the whiteboard

Workout 13.2

As many rounds as possible in 10 mins of:
5 Shoulder To Overhead 115/75
15 Deadlifts 115/75
9 Box Jumps 24in/20in

CF Open Prep and Strategy for 13.2: W /Diane Fu, Carl Paoli, Brian MacKenzie, and Kelly Starrett

Gymnastics WOD: CrossFit Games Breakdown 13.2

Push Press

CrossFit Journal

• The Moves
• Spanish Push Press
• Perfecting the Push Press
• On the Safety and Efficacy of Overhead Lifting
• The Lifting Shoulder
• The Overhead Lifts
• A Postural Error: A Costly Biomechanical Fault: Muted Hip Function (MHF)
• The Jolie Diaries: Correcting the Push Press
• The Level 2 Cert — Fixing the Dip
• Overhead is Rising
• The Overhead Series – Part 2 The Push Press
• Coaches Prep Course: The Overhead Position

Old School Coach Glassman Video

Mobility WOD
Start at about 1:10.

Deadlift

CrossFit Journal

• The Deadlift
  The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.
• Keeping Your Adductors Strong
  Knees rolling in on squats and pulls? Bill Starr explains how you can fix the problem by working on your adductors, which will translate to more weight on the bar.
• Spanish Deadlift
  Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the deadlift entirely in Spanish.
• Deadlifts a la Tate
  In this series on the deadlift, Tate offers a simplified approach. Pick the bar up. More specifically, he says, stay on the heels, shoulders start over or behind the bar, lean back, and stand up. Sumo style is better for some. His language reflects his ti
• Pulling Exercises: Hip It Before You Whip It
  Learning how to pull a weight off the floor or a platform correctly can help every strength athlete to better perform a number of very beneficial exercises: power cleans, power snatches, full cleans, full snatches, clean and snatch grip high-pulls, and co
• The Slow Lifts: Deadlift
  There is no more functional movement than picking up something heavy, as we do in the deadlift, writes Mark Rippetoe of The Witchita Falls Athletic Club/CrossFit Witchita Falls in part 5 of his series on the slow lifts.
  
• The Slow Lifts
  The slow lifts—the squat, the press, the deadlift and the bench press—form the basis of any effective program to improve strength, writes Mark Rippetoe, owner of The Wichita Falls Athletic Club and Crossfit Wichita Falls and co-author of Starting Stre
• CrossFit & Powerlifting
  Several months ago I came across a link to CrossFit.com, and, after sifting through the site for a while, I was hooked. As someone who appreciates the value of hard work, I knew I had to find a way to incorporate this type of training and conditioning int
• Correcting The Deadlift
  Rachel Medina is the co owner of CrossFit South San Clemente, she is also a part of CrossFit HQ’s traveling Level 1 seminar team.

  In this clip from Jordan Gravatt of CrossFit by Overload, Rachel “Funky-Cold” Medina teaches the deadlift to Level 1

• CrossFit Kids – Teaching the Deadlift
  Jeff Martin shows his progression for teaching young kids how to deadlift. Jeff and his wife Mikki run CrossFit Kids. He explains why barbells are less important for kids, how cues like the Angry Gorilla came to be, and why they’re so important for teachi

Box Jump

CrossFit Journal

• Perfecting the Box Jump
• 56 Inches Of Fame
• Plyo Boxes

Gymnastics WOD on Box Jumps

Mobility WOD: Recovering

Let’s be honest, you are doing this WOD twice. Might as well know how to recover the best way via Mobility WOD.

Overview

12.5 is a repeat from last year’s open workout 11.6, so we have a lot of data to look at it. The median last year was 75 reps, which is getting past the Thrusters in the 15s(round 4). The majority of the results are between 60 to 90 reps. The open workouts are ranked using the Standard Competition Ranking.

In competition ranking, items that compare equal receive the same ranking number, and then a gap is left in the ranking numbers. The number of ranking numbers that are left out in this gap is one less than the number of items that compared equal.

For example, if four people tie for second place the third best score will get six points(1,2,2,2,2,6). It stands to reason that getting above 90 reps could dramatically effect your score. For instance, lets say 1000 people get 70 reps and you could 69 reps. Although they did one more rep than you did, you will have 1000 points added to your score(lower score is better). So if you are shooting for 80…get 91. Also, we are confident everyone will do better this year than last year, because CrossFit is amazing like that.

CrossFit Journal

Pull-up

• Teaching the Pull-up to a Large Group: Part 1
• Teaching the Pull-up to a Large Group: Part 2
• Crash Course: The Butterfly Kip
• The Quest for 100 Pull-ups
• Better Movements: The Jerk and the Kipping Pull-up
• Pullup Challenge
• Assistance for Bodyweight Exercises
• Two Training Aids
• Midline Stabilization Part 3: The Pull-up
• Kipping Pull-up Progression
• Swingers and Kippers
• The Pullup
• Kipping Pullups
• Kipping Pull-Ups with Jeff Tucker
• Kipping Pull-ups for New Clients

Thruster

• The Thruster: Instruction in India
• The Moves

Mobility WOD

Gymnastics WOD

Check out a list of videos from Carl Paoli for last year’s prep.

Butterfly

2008, 2009 and 2011 Games Competitor Jeremy Kinnick has a great video on learning the butter fly kip.

Spread the butter..fly

Efficiency Tips: Pull-ups” with Chris Spealler: wmv, mov, HDmov

Thruster

Via Again Faster

This workout is unique because it’s the famous girl workout, Karen, followed with double unders and muscle ups. The average Karen result on the site is about 9:30 (Around 5 minutes is beast), which leaves the average person 150 seconds to do 90 double unders and 30 muscle ups. I think it’s fair to say that majority of people will not complete a round (Graham got 25 Muscle Ups). The double unders, for a lot of people, are going to be the easiest part. During our 2 Minute Double Under Challenge users were putting up over 150-200 reps, so I think a lot of people will do them in 2 minutes or less.

Strategy?

New CrossFitter: Karen is over 12:00
Just do as many Wall Balls as you can. If you can get to the double unders, you’re awesome. But you should set your goal to get all the wall balls done and, more importantly, have fun. By fun I mean feel really horrible.

Average CrossFitter: Karen is around 9:30
If it’s around the average then try not to rest long after the wall ball because you don’t have that much time. Personally, I think a few reps of double unders will separate a majority of the results, so being able to push yourself for those last 150 seconds might be huge.

Beast
This is where it gets interesting. Let’s break down Graham’s, one of the fittest people in the world, result.

Wall Ball(150) 5:26. He busted out a huge set of 84 to start and completed the Wall Balls in 326 seconds. A set of of 15 reps every 20 seconds with a 14 seconds rest between sets adds up to 326 seconds or 5:26. I’m not sure if a huge set to start is good or bad, I think it depends on the athlete, but that’s just food for thought. Below is a quick breakdown of this strategy with different rests.

Double Unders(90) 1:34 This is interesting because a lot of people can do 100 double unders in a minute fresh, although obviously they won’t be. The question is would taking 30 seconds more on the Wall Balls increase your double unders by 30 seconds?

Muscle Ups(25) 5:00 Graham averaged 1 every 12 seconds. Which means that at this point you are going to pretty tired, and technique is going to be key. Below are some videos to help!

WOD Prep and Technique Videos

CrossFit Journal

Wall Ball

• Functionality and Wallball
• The Moves

Double Unders

• Jump Rope Basics Part 2: More Preparation Phase Plus Double-Under Tips
• Jump Rope Basics Part 1: Preperation
• Jump Rope Basics Part 3: Intermediate Phase
• The Position: Part 1—The Double-Under

Muscle Up

• The Muscle-up
• DogTown CrossFit Muscle-Up Drills
• Teaching the Muscle-Up to a Large Group: Part 1
• Teaching the Muscle-up to a Large Group: Part 2
• Multiple Muscle-Up Progressions
• Learning the Muscle-Up
• Training the Muscle-Up
• Assistance for Bodyweight Exercises/a>
• Muscle Up Training Progression
• The Moves
• Muscle-Up Progressions

Workout 12.3

As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars


Official Demo Video

Mobility WOD: Prep and Mechanics for WODs



Gymnastics WOD: CrossFit Games Breakdown 12.3

Box Jump

CrossFit Journal

• Perfecting the Box Jump
• 56 Inches Of Fame
• Plyo Boxes

Gymnastics WOD

Mobility WOD: Recovering

Let’s be honest, you are doing this WOD twice. Might as well know how to recover the best way via Mobility WOD.

Push Press

CrossFit Journal

• The Moves
• Spanish Push Press
• Perfecting the Push Press
• On the Safety and Efficacy of Overhead Lifting
• The Lifting Shoulder
• The Overhead Lifts
• A Postural Error: A Costly Biomechanical Fault: Muted Hip Function (MHF)
• The Jolie Diaries: Correcting the Push Press
• The Level 2 Cert — Fixing the Dip
• Overhead is Rising
• The Overhead Series – Part 2 The Push Press
• Coaches Prep Course: The Overhead Position

Old School Coach Glassman Video

Mobility WOD
Start at about 1:10.

Toes To Bar

Carl Paloi: Gymnastics WOD

Mobility WOD: Prep

Again Faster: Mic’d Instructur

Kipping Knees-to-Elbow & Toe-to-Bars from Again Faster on Vimeo.

The Snatch

Jake and I decided to put together a definitive guide on the Snatch for all the CrossFitters that are going to hit the 12.2. Yet another reason why you need to sign up for the CrossFit Journal. Feel free to hit me up on Twitter or Facebook.

CrossFit Journal

1. Efficiency Tips: The Snatch
2. Split Snatch
3. Fixing The Feet With Mike Burgener
4. Teaching the Snatch to a Large Group: Part 1
5. The Burgener Warm-Up
6. Perfect Position: Deadlift and Snatch
7. Perfect Position: Deadlift and Snatch
8. 12 Tips for Coaching O-Lifts in the CrossFit Box
9. Snatch Strategies for CrossFit Workouts and Competitions
10. The Quick Lifts: Start Here
11. Learning How to Do Full Snatches
12. More Pop at the Top
13. The Burgener Files V—Coaching Points
14. The Burgener Files VI—The Pocket
15. Weightlifting Workshop at Eleiko
16. Why’d You Miss
17. Teaching the Snatch to a Large Group: Part 2
18. Improving the Full Snatch
19. Dissecting Dave and Nadia: Part 2
20. Keeping Your Adductors Strong
21. USAW Movement Standards
22. Dissecting Dave & Nadia: Part 3
23. Preparing for the First Olympic Meet
24. Dissecting Dave & Nadia: Part 4
25. Dissecting Dave and Nadia: Part 1
26. Better Bracing for Midline Stability
27. Reviewing the Snatch
28. Burgener Files IV – Stance, Grip and Position
29. Coaching Points
30. Skill Transfer Exercises
31. The Scoop & The Second Pull
32. The World’s Fastest Lift: World Class Coaching LLC’s Olympic Lifting Videotapes
33. The End of the First Pull
34. Analysis of the Transition
35. Nick Hawkes’ Snatch Training at Mike’s Gym: Part 2
36. Coach Burgener Teaches the Snatch Part 2
37. Coach Burgener Teaches the Snatch Part 1
38. Pulling Positions for the Snatch
39. Skill Transfer Exercises for the Snatch
40. Learning The Olympic Lifts: The Stance
41. Learning The Olympic Lifts: The Grip
42. More About the Snatch
43. The Burgener Files: 1 – The Warmup
44. Lunchtime Snatching Session
45. Pulling Exercises: Hip It Before You Whip It
46. The Power of Dynamic Pulling Exercises
47. Pat’s Oly Workout: Snatch
48. Fixing Loopy Lifts
49. Assistance Sequence for the Snatch
50. Snatch Assistance Exercises
51. The Burgener Warmup
52. The Moves

KStar: Mobility WOD

Mic’d Instructor: Again Faster

Carl Paoli: Gymnastics WOD