Take control of your life.  Is there anything you can do to change your current situation?  Some things we can not control.  DO NOT dwell on these issues.  Only focus on what you can do.  There is always something you can do.  Can you manage your time or money better?  Lets make some goals for this coming week.  I’m talking about small goals.  Just little changes that we can make that when they become habit will benefit us in the long run.  
Strength
We will work on Pull Up progressions again today.  Why so much emphasis on the pull up?  Because you know how awesome you will feel when you get your first one.  If you now have one you are starting to notice what a great exercise they are.  It is a great test of your current ability.  Do you need or want to lose weight?  Pull ups get easier if you lose weight.  Today’s workout is heavy on Pull Ups so you this time to get warmed up or find a rhythm on the kipping or butterfly pull up.  
Workout Strategy
This is the last of The CrossFit Games Open Workouts this year.  There is some basic strategy for today’s workout.  Depending on what level you are doing and which movement provides the most difficulty will shape your strategy.  I will explain my strategy for Level 4 and you can apply the same basic strategy if you are doing another level.  This workout “rewards” those who can accomplish a set amount of minimum work in four minute increments.  The first checkpoint is at the 4 minute mark.  For level 4 athletes they will need to finish three rounds (90 repetitions).  It doesn’t matter how quickly you get the three rounds done just as long as you finish before the 4 minute mark.  I believe pacing it from the very beginning is the best strategy.  Even though, I think 80% of all those competing in the CrossFit Games Open this year won’t get past the first four minutes, it will be important you to pace yourselves since the scaled versions are designed for you to make it into the extended time periods.  Back to my strategy.  I will attempt to complete each round in 80 seconds.  This will have me finishing the 90 reps just under the cap and give me another 4 minutes, which I will probably spend looking at the bar.  The workout is very much like “Fran” that we did a few weeks ago except the weight is 5% heavier and Chest to bar Pull Ups versus Pull Ups.  We will have to see what type of difference this makes.  It does make the movement much harder.  A couple of thoughts for today before you chose your level.  How many pull ups can you do in 4 minutes?  If you think you could do 5 pull ups in 90 seconds then do Level 2.  If you can do 10 pull ups in 90 seconds then do level 3.  Level 2 & 3 each need to accomplish only two rounds per four minutes.  This gives you two minutes per round.  If you are looking at level 3 thinking to move to level 4 is to big of a jump then it probably is.  Remember this a competition workout used to separate people not provide the best workout for your individual progress.  We still want to do as much work as possible today, not be limited by the movements or weights.  Pick a level that is challenging but won’t leave you standing around for long periods of time.
Workout of the Day
Strength of the Day                                                Pull Up Progression
Level 1: 

 

Complete as many rounds and reps as possible in 4 minutes of:

10 Thrusters, 45/33#

10 Ring Rows

 

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

Level 2: 

 

Complete as many rounds and reps as possible in 4 minutes of:

10 Thrusters, 65/45#

5 Pull Ups

 

If 30 reps (2 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 60 reps (4 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 90 reps (6 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Level 3: 

 

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters, 75/45#

10 Pull Ups

 

If 50 reps (2 rounds) are completed in under 4 min, time extends to 8 min. 
If 100 reps (4 rounds) are completed in under 8 min, time extends to 12 min.
If 150 reps (6 rounds) are completed in under 12 min, time extends to 16 min.
Etc.

Level 4: CrossFit Games Open 13.5

 

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters, 100/65#

15 Chest to Bar Pull Ups

 

If 90 reps (3 rounds) are completed in under 4 min, time extends to 8 min. 
If 180 reps (6 rounds) are completed in under 8 min, time extends to 12 min.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

To Get More Awesome – 100 Cherry Pickers (Plank position – touch your right hand to your left shoulder.  Alternate hands until you have 100 touches)