Say good morning to the back squat

IMPORTANT INFO!! In order to have your scores validated for the Open, there must be official documentation that includes: Athlete Name, Score, Judge’s Name, Date.

If you do the Open WOD, please make sure the coach in charge gets you on a valid record sheet. Please do not use slips of paper, but rather a clear roster.

* * * * *

Thanks to the latest members of Team CFNYC for the 2012 CrossFit Games Open! Remember, if you haven’t joined the team yet, your last chance to join is Sunday, February 26th, at 8pm EST. (Please join the team BEFORE coming in to have your first Open WOD judged and scored.)

Dillon O’Neill
Jason Ezell
G. Paulin
Bill Mehleisen
Phil Jama
John Minieri
Peter Kahng
Greg Sprich
Carly Litwiler
Tom Dugan
John Damiani
Laura Gordon
Adam Boone
Brian Corio
Maria Lebron
Rickey Gawley
Cully Cavness
Aman Solomon

Total Athletes: 420

Friday 120224

Here’s what’s on tap for today’s WOD classes (remember that the 8:30pm WOD class [at 26th St.] and the 7:45pm Post-Elements WOD class [at 28th St., requires pre-registration] will instead being doing Workout 12.1 for athletes registered on Team CrossFit NYC).

Good morning – 30% (of back squat) x 8 x 3
Back squat – 87% x 3 x 5

Carl Paoli: CrossFit Games Breakdown 12.1
Reebok CrossFit Games 12.1 Workout movement prep – Thames CrossFit (video)
A must-read from Robb Wolf on sleep, stress and cortisol
Ellen Gustafson: Obesity + Hunger = 1 global food issue
What happens when you eat Gatorade and ramen
Tying yourself to the mast

Thanks to Kayam for getting great shots at our last High Noon Hero WOD before the 5 week break for the CF Games Open. More shots from that day to come soon!

Here’s what’s on tap for Saturday’s WOD classes:

WORKOUT 12.1, 2012 CrossFit Games Open

Complete as many reps as possible in 7 minutes of:


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

If you’re on Team CrossFit NYC and officially competing in the Games, you must read the above movement standards AND watch this video that explains WOD 12.1 to prepare yourself to come do the WOD at the gym. Doing so will prepare you and will make your coach’s job of getting everyone through the workout much easier. Thanks!


  • Sam Gaberal

    Wod 12.1

    81 Judged my Sean M

    So slow, especially since I do conditioning once a month. 

    If anyone needs a judge at the times posted and I am around don’t hesitate to ask.

    Shit was a quad burning.

  • Kevin

    Im scared of this wod. My only conditioning is my warmup with a barbell.

  • Anonymous

    A: 85-95-115
    B: 185-205-225-245-265

  • Michael North

    A: 95-95-95
    B: 225-245-255-265-275

  • Tifany

    Currently in Ireland and dropped in at Crossfit Waterford late this AM. GREAT place! WOD: amrap 15 minutes 4 thrusters 45/30kg 8 pullups 12 kettlebell swings 24/16kg. Scaled it back and managed 7 rounds, with one thruster thrown in for good measure.
    Getting my Open WOD validated tomorrow. Will – you mentioned a bit ago to have results emailed to you. I’ll make sure that’s in to you tomorrow! Best of luck all!

  • Erika Ramos

     wod 12.1 – 79

  • Naveen

    Did 12.1 last night at post-elements.  Got 80, judged by Vince.  Am satisfied with the result, but I started too fast and hit the wall around half-way mark, so I’m on the fence about trying again this weekend with better pacing.  I had nearly 40 by the 2-min mark. 

  • BenS

    12.1 Open WOD: 78.  Brutal.

  • Anonymous

    12.1 Open WOD: 100 
    My 17 a minute pace failed by round 3

  • Matt D

    Open WOD 1: 108.  Started way too fast just like everyone else. 

  • Anonymous

    Highly recommend watching Coach Paoli’s video on Open WOD 12.1 (link posted above). He gives some very good pointers that should help you get a few more reps out of your 7 minutes in heaven.

  • Naveen

    Btw, the NYC vs Enhance score is 432 to 369, the closest it’s been!  If any of your friends haven’t signed up…

    • Naveen

      Now 433 to 379.  !

      • Hari

        Our lead has now been cut in half to 41. If this continues, they will likely pass us.

  • Jamie F.

    Open WOD 12.1: 101 as RX’d.

    • Nice job man…

    • Anonymous

      I’m glad you wrote “RX’d”. I would have assumed you scaled your burpees otherwise. Haha

      Nice job man. 101 is movin’!

      • Jamie F.

        Was aiming for 105 … minutes 5 and 6 get saucy!

  • Open WOD 12.1: 113 RX’d

    • Nice job Will…

    • Anonymous

      Awesome job Will , I just want to get 101 reps so I can beat Sara…

      • Sara

        Then you would have to get 102….

  • Jeff K

    Open WOD: 90

  • Cathy Scheele-Tom

    right now Crossfit NYC is in 15th place for the north east

  • Asegal04

    Good: 95

    Squats 225

  • Open WOD: 78

    I think I want to try again this weekend. hit 80!

  • Open WOD: Saturday morning for sure

  • Peter F

    Games open 12.1: 106

    Huge thanks to Ryan and Sully for judging and providing technique and strategy pointers. Made an enormous difference.

    Backsquat 123/133/143/153/143 which was pretty sweet considering my 1rm was 165. Apparently, all I had to do to up my backsquat is 100+ burpees an hour beforehand.

    Goodmornings were iffy but I’m not gonna let that rain on my parade.

    • The_Lisa

      Whatever about your morning, Looks like you had a pretty good afternoon 🙂

  • Steve Slo

    A) Good Mornings: 115, 115, 115

    B) Back Squat Triplets: 235, 235, 255f (2 reps), 235, 235
    My back squat numbers do not want to move. I think I need to start being more controlled about what and when I squat if I want off this plateau.

    C) Open WOD: 78
    This is actually MUCH better than I was expecting to do!

    D) Snatches: I’m working on developing stronger hip drive and reducing my donkey kick. Can anyone tell me if i’m in the right ballpark?
    Single at 115#:
    Double at 95#:–iuT4uY

    A really good day! Thanks Sully, Ryan and Peter F.

    • Peter F

      You killed it- steady pace throughout.  How you were able to get technical with snatches shortly thereafter is beyond me. 

    • Steve-

      Looking over your videos your speed with your pull is looking pretty good as is the general bar path – I could get nit picky here about finishing more, pulling the bar in towards the body and really getting those knees back during your pull.  However I think the biggest problem as we have talked about before is not your hip drive but your third pull.  You associate your pull under with the “jump and land” cue (sorry Coach Burgener but I hate this freaking cue).

      I too suffered from a really bad donkey kick for quite a bit of time – if I didn’t “hear” my feet land, I didn’t think I was moving fast enough or would be able to pull under.  Starting a little wider helped me (as I tended to jump in), as did the cue “stand up squat down” courtesy of Brian D.  Once I stopped worrying about moving my feet so much (seriously do a snatch starting in a wide position and don’t move your feet), I was able to smooth out my pull much better.  Alternatively, if I could hear my feet I knew that I was kicking out too much – so I would try to snatch as quietly as possible.

      We can talk more about this in person or you can shoot me an email if this doesn’t make sense.  And I can show you some drills too which might be helpful.

      • Steve Slo

        Avery, you’re the best!

        I’ve been so focused on the second pull that I never really gave much thought to the idea that the donkey kick problem might be more closely tied to the third pull. I’m going to really focus on your notes on Sunday/Monday and I’ll let you know how it goes.

        Thanks again!


  • Jana B.

    A: 55-55-55
    B: 155-135-135-135-135

    Clean & Jerks: 1 x 5 @ 95#