Dear CrossFit, Observations From Judging and Coaching 13.4

So I got to coach and judge some 13.4s today.  Nearly everyone, and I mean 9 out of 10, went out too fast and then slowed considerably in the middle.  Additionally, by going out too fast their form deteriorated more quickly than it should have, which lead to no reps on the T2B (feet missing the bar, heels not going back) and which also lead to no reps on the C&J (not showing control at the top before dropping the bar).  The highest number I saw was from a guy who did everything in threes.  Luckily the pullup bar was just a half an inch above his reach so it didn’t cost him a lot to jump down and get back up.  He only “sprinted” in the final 45 seconds, when he did the T2B unbroken.

So, overall, it looks like if you’re thinking you’re going to get 60 reps you have to ask yourself what is your time for 30 C&J at your weight.  If it’s six minutes, you’re not going to get 60 reps because it’s going to take you more than one minute to do the 30 T2B. 

This workout is so short you can probably do it twice.  Therefore, try it once today or tomorrow using a strict pace (e.g., sets of three).  Then, after you know what you can do, try it again on Sunday with longer or shorter sets depending on how you felt on the first pace.

I wonder what tomorrow’s WOD will be….