When the CrossFit Open WOD 11.4 hit the streets last Tuesday evening, I became excited. While not all three movements were necessarily among my greatest strengths, they were not among my most dreaded weaknesses either. The bottom line: I could stay efficient with each movement.
Burpees are burpees--whether they're bar-facing, hand-clapping overhead, or whatever. Burpees will forever remain a CrossFitter's bane. The overhead squats, at 120lbs, seemed reasonable. And the muscle-ups? I can do muscle-ups. Put them all together in a nice little 10-minute AMRAP, and you've got one nasty little WOD.
I did a "one-round test run" before I actually attempted the WOD. I did not go all out--I just maintained an even pace. I ended up completing one full round (100 reps) in 9:17. I then proceeded to set my goal for 120 reps, and planned to knock it out on Saturday afternoon. I always feel, that when setting a goal, it should be very challenging to reach, yet not unreasonable. I feel that I hit the mark on this goal: I completed one full round plus 15 bar-facing burpees (115 reps). Just like 11.3, I had to video tape this one and send it up to HQ (and the world) to judge. Here it is:
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