13.3 of CFMnl Open : I Failed Even Before 3, 2, 1 Go!

There are days when you wake up at the wrong side of the bed and murphy’s law seems to take its effect on you the whole day.

I woke up to the wrong WORKOUT of the DAY last Thursday.   13.3 was announced.  And all the movements are my Goat (Goat-movement you hate doing) !  I have earnestly offered prayers so they won’t appear in the Open.

13. 3 is a 12 minute AMRAP of:
150 Wall balls – 14 pounds for female
90 Double-unders
30 Muscle-ups



This exercise begins as a front squat and follows through to a push press that sends the ball up and forward to the target.  As it rebounds back, you have to catch it with outstretched arms which puts you back into a squat.  It is like combining the two functional weightlifting movements at a lighter load (from 10-20 lbs) and do it longer, hence, an excellent metabollic conditioning (metcon).

Wall balls rank number 2 in my list of GOAT.  I loathe the fact that after exerting all efforts in going down, throwing it up and touching the target, you still have to catch it.  If you miss it with your hands, it goes to your face, your chest or the floor.  It has high possibility of NO REP!

I have to do 150 Wall Balls.  It is like the Karen benchmark WOD and I hate Karen.  I have successfully avoided it in my two years of Crossfit.


A double under is a popular exercise done on a jump rope.  The rope makes two passes per jump instead of just one. With that, it requires higher work capacity hence, greater results.

And if it’s not obvious enough in my 13.1 and 13.2 post, DU’s is my no. 1 GOAT! If I can file a petition to make this non-existent in Crossfit, I might.  It requires a lot of practice.  Truth is I only learned to jump rope in 2012. (a year after Crossfit)  It is with much pressure from Coach Pau (and highly motivating coaching and tweet reminders) that I started to learn and stop being sick during WOD with jump ropes.  You learn DUs with consistent practice.  I can come up with excuses not to…And I can hear my Coach say tsk…tsk…tsk…

I have to do 90 reps.  I probably have not done 90 DUs in this lifetime yet….


Muscle up is a great measure of upper body strength.  You have to start hanging under the rings, pull the rings to your chest or pull-up, roll your chest over the bottom and press to support or dip.  Everything happens in a few seconds.

I can only do jumping muscle ups.  It is simply hard!

Since I am competing in the Med RX category, I only need to do pull-ups.  I seriously hope the WOD sequence gets reversed.  At least, I can get 30 reps in without much hate.


I am the only Crossfitter who wished it was the other way around

I have to plead Guilty! I didn’t even attempt to do the WOD.  I knew I would fail!

What would you attemp to do if you knew you could not fail?

What would you attemp to do if you knew you could not fail? – I should have read this before Friday 😦

I went on Friday to do the WOD.  It wasn’t the perfect time as my legs are still freshly battered from my first bike session and a short run.   Coach Jords was telling me to rest and do it on Saturday and Monday.  I knew I won’t finish 150 wall balls, anyway so why delay.  And that’s exactly how it happened.   I am defeated the moment I heard  “3, 2, 1 go…”

I only finished 57 wall balls, most of it done at the last third of the 12 minutes.


Should I redo it? Maybe. But maybe not for the open….I swear I’ll work on my goat and face this workout again.

Goat 1, 2, 3 and 4 has appeared in the OPEN.  I hope to wake up with a smile on my face the next two Thursdays.

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