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13.5 – or how I stopped worrying and learned to love the suck

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13.5 – or how I stopped worrying and learned to love the suck

Going Rogue!


Skill: Chest-to-bar pull-ups

Skill: Rolling pistols

MetCon – 3RFT:
6 Wall Walks
300m Row
16 Rolling Pistols

And so there is 13.5.  Thrusters and chest-all-the-way-to-the-bar-pull-ups.  I like this workout.  That first 4 minutes will go by quickly, and a lot of people will not make it to 90 reps in time.  I am going to go out on a limb here and make a prediction: 1/3 of the top 48 females in each region will not make it out of the 4 minutes.  The sport has grown by leaps and bounds though, so it is likely I am totally wrong on that one.  We will see!

Might I suggest some callous maintenance before you do the workout?  Use your PedEgg, pumice stone, sand paper, and/or Drimel to shave those callouses down.  Don’t take too much skin away or it could be painful to grip a bar!  But don’t leave them chunky, either.  Ripping is for telephone books.  Don’t be that CrossFitter!

If you are capable of the 90 reps in 4 minutes, you better well do it.  Kill yourself for it.  That will be a huge divider – especially for the ladies.   No need to kill the thrusters and smoke yourself for the C2B if they will be the crux of the workout for you.  If your kip isn’t Crissy-like for C2B, don’t be afraid of singles and dropping from the bar each time.  Just minimize your rest time on the ground…

I really like this workout.  I like the incentive-driven focus.  That 4 minute mark will be a good dividing line for a lot of people, and as the elites showed tonight the 8 minute mark and 180 reps will be almost impossible.

Have fun with it!
Coach G

By | 2017-04-25T14:38:20+00:00 April 4th, 2013|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Ben April 4, 2013 at 2:52 pm

    T Bomb and I may have to drop in to watch this on Saturday!!!

  2. Rise Up April 4, 2013 at 3:51 pm

    Quads will burn and shoulders will smoke!
    Ben, good luck on Sunday! We’ll see you at water station 2 and the finish.

  3. crossfitktown April 5, 2013 at 1:09 am

    Ben…there will be a few people to do it on Saturday, but the majority will go tomorrow.

  4. KGreg April 5, 2013 at 12:31 pm

    Rogue is so handsome. He’s a good face for this work out…helps reduce the stress :)

  5. Ben April 5, 2013 at 4:25 pm

    Thanks Rise-Up!!!

Comments are closed.