Open WOD 12.1 Late Submissions:
A slew of folks didn’t seem to understand last week that they needed to enter their scores on the Games site themselves, and that we can only then validate those scores – not enter them ourselves.
As a courtesy, HQ is giving everyone a one-time, “get out of jail free” card on this, manually entering scores for the first WOD.
If you did the WOD before 8pm on Sunday, but didn’t post your score before then, email firstname.lastname@example.org with your name, your score, and tell them that you did the workout at and are a member of CrossFit NYC. We can then validate your performance, and keep you in the running.
Now back to snatching!
We’re up on mainsite!
In 10 minutes, with a 24kg/16kg kettlebell, complete as many rounds as possible of the following:
7 Push Presses (each Side)
Plus, lots of pre-snatch mobilization / drilling to prepare for Open Workout 12.2.
REMINDER: All of Saturday’s classes will be doing Open Workout 12.2 on Saturday.
A must-watch video: Kelly Starrett gets you ready for 12.2 / Efficiency tips: The snatch
Might as well face it, you’re addicted to…food?
New study on efficiency: mental and physical
Blind gymnast takes leap of faith
NYC food events: Whisky & Women, 10 Courses of Duck, Pizza 101 / Pomegranate molasses
Thanks again to Kayam for getting great shots of Open Workout 12.1 last Saturday. He got these great shots of Nick W. and I asked Nick to let us know what he thought of the workout…
“I think my facial expressions in every one of these photos paints a very accurate (see: ugly) picture of how grueling this workout was – not just for us tall people (even 6’2” beast Spencer Hendel “only” got 124 reps!), but for everyone who had the courage and determination to complete this very unassuming workout.”
“There were many on Facebook the night that Open WOD 12.1 was announced. There were definitely folks out there in Facebook-land who thought that 7 minutes of Burpees was not a very good test of the true meaning of CrossFit. Let’s review:
CARDIO AND RESPIRATORY ENDURANCE: Were your lungs burning after this workout? Mine sure were….. both times I did it. Check.”
“STAMINA: Were you able to maintain your pace for the entire 7 minutes? Not me. I went from 19 reps/minute to 13 VERY quickly. I would say my stamina was lacking in this workout.
STRENGTH: If you lack lower and upper body strength, how will you get yourself up off the ground? You won’t…
FLEXIBILITY: Most likely, you were in a very uncomfortable pike position in the middle of the upward portion of your burpees. This requires flexibility and strength in your posterior chain including your glutes, hamstrings and lower back.”
“POWER = force x distance / time: moving a load (in this case your own bodyweight) a long distance (up and down for 7 minutes straight adds up) very quickly.
SPEED: Whether you paced yourself out of the gate or at the end, there was a time when you were trying to move as fast as you could at one point during this workout.”
“COORDINATION: For whatever reason, I missed my intended target with my hands a few times throughout this workout. I am just glad I didn’t try and use the rings. That wouldn’t have worked out too well.
AGILITY: Leaving your feet and returning to the standing position then jumping to a target requires quickness and agility.”
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Here’s what’s on tap for Saturday’s WOD classes:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)