I've left my reading glasses at the shed, so I apologise for any grammatical errors
I did give 16.3 another crack on Monday.! Go the first 4 rounds out in just under 4 mins when my sister pointed out that my bar was loaded to 40kg and not the required 35kg. So i reloaded, had 15mins rest and gave it another go. I got to the exact same sport I did last time (90 reps) but (once again (failed the MU! Very frustrating! My tie break was a lot better - so there is a plus!. Always get someone to check your weights - lesson learnt.
This week has been good. We did some solid wods including 15.5 - that nasty Thruster/row one on Thursday. My time was the same as I did last year so that was a nice confidence booster.
We had a go at 16.4 straight after it was announced. WB and Row aren't great for me, But DL and HSPU I don't mind. I ended up with 31 HSPU after getting off the row at about 10:20ish. It's a good wod and I'm redoing it tomorrow morning. My plan is to break the DL up a little more and less breaks on the WB. The HSPU weren't affected by the other exercises too much so I think you can come off that row pretty gassed and still get a few out.
It's interesting to see how people tackle these WODS. One thing I've noticed is people giving everything they have to get their first BMU, or HSPU, or 102kg DL to get an Rx score. Which is excellent.
However how many of those people have gone on to keep practising their BMU from 16.3? If you tried like a champion to get those BMU, and then haven't gotten back onto that bar to repeat your efforts or to refine your technique since then, then that effort has been virtually wasted.
If you have identified a weakness during the games, then don't wait until 17.1 before you tackle it again, In fact, don't wait until the next week! let your shoulders recover, but then three or four days later get back into it. If you put the same amount of effort 2 or 3 days a week to getting a BMU - you'll get it!
We all have our nemesis exercise. Go out and tame it - then dominate it!
Effort doesn't always equal results, however results never come without effort!
My tips for 16.4 - break those DL's up! Your pace in the first minute will dictate the WOD. Control it, breathe and relax. It's a chipper - so chip away without blowing your time on those rests!
Dion Walmsley, Head Coach at CrossFit Kanga, Richlands