{"id":1311,"date":"2012-04-21T15:29:37","date_gmt":"2012-04-21T22:29:37","guid":{"rendered":"https:\/\/libernetics.com\/?p=1311"},"modified":"2012-04-21T15:33:04","modified_gmt":"2012-04-21T22:33:04","slug":"crossfit-hope","status":"publish","type":"post","link":"https:\/\/libernetics.com\/?p=1311","title":{"rendered":"Crossfit: Hope"},"content":{"rendered":"

The other day I reviewed a brutal WOD called Hope<\/a>. \u00a0It’s actually the WOD for an upcoming charity event for St. Judes Childern’s Hospital<\/a>.\u00a0The event is scheduled for June 9th. \u00a0Hope is three rounds of max burpees, 75 pound Power snatch, 24″ box jump, 75 pound thruster and chest-to-bar pull-ups. \u00a0There is no rest between stations, and 1 minute\u00a0between\u00a0rounds. \u00a0In other words 5 minutes on, 1 minute rest, for 3 rounds.<\/p>\n

I had a tough time with the workout. \u00a0My score was 115; I had all kinds of problems, mostly related to the thrusters and snatches. \u00a0But I’ll get another chance on June 9th and I’ve decided to make a goal of it.<\/p>\n

I didn’t keep my score details, but I recall correctly it was something like this:<\/p>\n

\n\n\n\n\n\n\n
Burpee<\/td>\nSnatch<\/td>\nBoxJumps<\/td>\nThruster<\/td>\nC2B<\/td>\n<\/tr>\n
15<\/td>\n4<\/td>\n15<\/td>\n6<\/td>\n7<\/td>\n<\/tr>\n
12<\/td>\n3<\/td>\n12<\/td>\n4<\/td>\n5<\/td>\n<\/tr>\n
11<\/td>\n2<\/td>\n9<\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

For a total of 115. \u00a0I think a score of 150 is within my ability. So that means I need to get 50 reps in each round. \u00a0For the Crossfit Open 12.3<\/a> I did 30 snatches at 75#, so I know I can do snatches. Of course for 12.3 \u00a0snatches\u00a0was all I had to do, and I had the advantage of a set of 30 at 43# to warm up.<\/p>\n

But if I could do add 8 more burpees, 7 more snatches, 10 more box jumps, 5 more thrusters, and 5 more C2b I would be at 150. If I can just maintain 15 burpees, 15 box jumps, and 10 c2b that means all I need are 5 snatches and 5 thrusters each round.<\/p>\n

The point of all the math is that it’s help to have a set of goals, a plan, and a certain\u00a0flexibility\u00a0to account for real world conditions (like pain, exaustion and limited talent.)<\/p>\n

When I get to the WOD next time I’ll ask my partner to make sure I’m on target for 50 each round. \u00a0One way or\u00a0another, 150 is the goal.<\/p>\n

Cheers.
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