Déjà vu all over again

Workout 12.5 / 2012 CrossFit Games Open

Complete as many reps as possible in 7 minutes following the rep scheme below:
100#/65# Thruster, 3 reps
3 Chest to bar Pull-ups
100#/65# Thruster, 6 reps
6 Chest to bar Pull-ups
100#/65# Thruster, 9 reps
9 Chest to bar Pull-ups
100#/65# Thruster, 12 reps
12 Chest to bar Pull-ups
100#/65# Thruster, 15 reps
15 Chest to bar Pull-ups
100#/65# Thruster, 18 reps
18 Chest to bar Pull-ups
100#/65# Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

(Click here to read the full workout description, including the specs for the Men’s and Women’s Masters divisions, the movement standards, the demo video, and additional notes on how to complete and judge this workout.)

Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:00pm WOD class at 26th St. or 8:20pm Post-Elements WOD class at 28th St. or Saturday during regular gym hours (see schedule). Thanks.

SCORES MUST BE SUBMITTED BY SUNDAY, MARCH 25th at 5PM PT. CLICK HERE TO SUBMIT SCORE YOURSELF (CFNYC only validates, you must submit the score yourself).

Thursday 120322

5 Rounds AMRAP:
1 minute Thrusters 105#/65#
1 minute Rest
1 minute C2B Pullups
1 minute Rest

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St. (as it does every Thursday).

* * * * *

This Saturday, March 24, 2012, from 10am-2pm Dr. Eugene “Bo” Babenko, PT will be conducting orthopedic screenings at our 26th Street location.

Each screening will last 20 minutes and is free to CFNYC members who sign up. There will be a sign up-sheet located at the 26th Street front desk.

If you have had minor (or major) tweaks, twinges, numbness, etc., this will be your chance to figure out your best options moving forward. Even if you have yet to develop symptoms, this is a great chance to find some imbalances that may be lurking.

In case you were wondering, Bo’s not just a PT, he’s also a crossfitter and can bring that insight to working with fellow crossfitters:

Your mental game vs. the CrossFit Games
Arthrokinetic reflex: Joint action affects muscle performance
Trust the barbell
Breathing
Calling all carnivores / Designing the perfect fruit

Friday’s WOD:
21-15-9 reps for time of:
Box Jumps
Kettlebell Swings
Knees to Elbows

Responses

  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

    Bo’s been helping me with my knee and I can’t recommend him highly enough as a PT and a knowledgeable crossfitter.  Don’t miss the chance to have him help you prehab/rehab on Saturday for free!

    • Anonymous

      So, what you’re saying is: “Bo knows?”

      #Nike

    • Joa

      Allison, what is a K2E?

      • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

        Knees to elbows.  I’ve adjusted the post to list the full name instead of the abbreviation…

  • Anonymous

    This blog post is a blanket complaint for all those who are going to complain about an insufficient number of 2.5lb plates for the 100lb thrusters in 12.5.

    No one else can complain about it!

    Ok. Good. We got that out of the way and can move on.

  • Cass

    Or go with what Ryan suggested/what Matt M. does ANYWAY…SCALE UP!

    • Anonymous

      Nah.

  • Annie

    haha oh Dickie. It’s me again…ha and this time no comment just WOD posting

    I did 12.5 tonight since i will be out of town this weekend. 

    total reps 63 rx (got to the 15th rep ladder and did 3 thrusters) Thanks Phil!!

    • Anonymous

      I wanna be strong like you.  Or like Nick Walters.

      #LoveThatNickWalters

    • Cass

      Amazing work Annie!! I want to be strong like you too!!!

    • Phil Jonat

      it was good to get it out of the way. 89 reps

  • Jeff

    My tips for 12.5

    Pull ups
    *Use a box or step to get up to the pull up bar
    Repeatedly hopping up to the bar is energy that can be spent doing more reps
    *Use an EXTRA-wide grip
    Doing this will decrease the amount of work you have to do.  I used the low bar bolted into the pillars.

    Thrusters
    *Understand how to do thrusters
    Seriously, learn how to do them.  It’s a lot more than just a squat into a press.
    https://www.againfaster.com/en/blog/2011/12/06/thrusters/
    *Maintain as much heel contact with the floor as possible.  Heels leaving the floor puts you off balance and results in a dissipation of your primary driving force. 
    *Like Jason Khalipa says in the demo video, once you pass parallel on the way up from the squat, accelerate explosively.
    *Delay the press. 
    The bar should be popping off your shoulders from the force of the front squat before you initiate any arm movement.  Your arms should only be feeling weight for the very last portion of the thruster.
    *Get your head out of the way. 
    Thrusters are all about efficiency and positioning.  In order for that bar path to be in that straight vertical line, you’re going to need to keep your elbows up and constantly be retracting your face out of the way.  If you’re not moving your head, you’re doing thrusters like a moron.
    *You can also add a little wrist flick at the top to help accelerate the bar some more and relieve pressure on your wrists at lockout.

    You’re welcome.

    • Anonymous

      Thanks, Jeff!

  • http://www.joshuanewman.com Joshua Newman

    Today’s and Friday’s WODS.

    Thursday:

    5 Rounds AMRepsAP:

    1′ Thruster 105/65

    1′ Rest

    1′ Pullups

    1′ Rest

    {For the beginners’ classes (those on the :20), the WOD will instead be a chance to find a 1RM on thrusters, and kipping practice.}

    Friday:

    21-15-9

    Box Jumps

    Kettlebell Swings

    K2E

  • Anonymous

    COAT RACKS AT THE NEW SPACE!  #winning

    Dickie’s Workout

    A. Four sets of:
    Shoulder Press x 3-5 reps at 20X1 [65x4/85x5/85x5/85x5]
    Rest 90 seconds
    Toes to Bar x 10-15 reps [10/10/10/10]
    Rest 90 seconds

    B. Three sets of:
    Pull-Ups x 10 reps
    Rest 30 seconds
    32/24kg KB Swings x 15 reps [24kg]
    Rest 30 seconds
    Double Unders x 20
    Rest 30 seconds

    • Anonymous

      Dickie, you’re an animal…

    • Amanda Long

      Alpha Dickie!!!!! :)

  • Anonymous

    12.5 Prep:
    Thrusters: 57 (13/12/10/12/10)
    C2B Pullups: 34 (6/8/7/7/6) and a bunch of no-reps from Sara

    Went a little heavier on the thrusters with Malcolm (115#).  Hopefully it helps tomorrow.

  • Anonymous

    Thrusters and C2Bs… kinda looking forward to that one. 

    Going to be a special combination, like a bacon wrapped scallop, or a peanut M&M, or
    or an encouraging slap on the bottom from Dickie Rivero.

    • Anonymous

      Feels good when I do that, doesn’t it…

    • Anonymous

      When I saw this last night, I said, “Greg will CRUSH this…”

      • Anonymous

        ha. more like “get crushed” … this is a latic acid build up nightmare.

  • Cass

    12.5: 32 reps..oh hay, it turns out i do have the ability to kip chest to bar..um what?

    question of the day: what did you weigh when you were born?
    me: almost 10 lbs
    sara: what the..
    malcolm: 9 lbs and then some
    me: see..we have some people who were big babies in this class
    sara: yeah but malcolm looks like he weighed close to 10 lbs..you look like you could’ve been a preemie..
    OH!? was that a compliment or a diss?

    • Anonymous

      Nice job on the C2B, Cass!

    • Erika Ramos

      YOU. ARE. AMAZING!!!!!!!!

      • Amanda Long

        That is awesome!!!! So happy for you!!!

  • http://www.facebook.com/leienming Andrew Louie

    12.5  - 62Rx I could feel Mr Pukie coming on at the last couple of thrusters :) 

    Maybe because I’m relatively new at CF, or knowing that the workout is timed introduces a new kind of stress — my pacing is way off. I was hitting my chin on thrusters on the first couple of sets and being way off balance. I never thought I would have that much trouble with pacing since I’ve done so many races but doing the most amount of work in the shortest time is very different than doing the most amount of work in a set amount of time. 

    Nerves is definitely something for me to work on. 

    • Anonymous

      Your pull-ups were super-strong Andrew…I thought you kicked major ass this morning…well done!

      • http://www.facebook.com/leienming Andrew Louie

        Thanks Reis! Your Pull-ups were super-strong as well, I know you can definitely move up from that black band!

      • http://www.facebook.com/leienming Andrew Louie

        Thanks Reis! Your Pull-ups were super-strong as well, I know you can definitely move up from that black band!

  • Anonymous

    April 28, 2011 – 56 reps – 2.5″ band standard pull-ups

    Today - 64 Reps – black-banded chest-to-bar 

    You may notice that Open WOD 12.5 is listed as Open WOD 11.6 in Beyond the Whiteboard. That is because it is the same exact workout. There are also direct links on the  NYC calendar to today’s Games Prep and Beginner WODs.  Hit me up with questions…

    • Sean M.

      If you did it last year and want to remind yourself about how you did:

      http://games2011.crossfit.com/content/scoreboard

      This one sucked.  

      • Anonymous

        I look at those ages and I feel old.

        I wonder how Greg Worcestershire must feels…

    • Anonymous

      Nice job, Reis!

      • Anonymous

        Thanks! I do not envy you, having done 90+ heavy reps today plus tackling 12.5 tomorrow.  Best of luck James.  

      • Anonymous

        Thanks! I do not envy you, having done 90+ heavy reps today plus tackling 12.5 tomorrow.  Best of luck James.  

  • Anonymous

    April 28, 2011 – 56 reps – 2.5″ band standard pull-ups

    Today - 64 Reps – black-banded chest-to-bar 

    You may notice that Open WOD 12.5 is listed as Open WOD 11.6 in Beyond the Whiteboard. That is because it is the same exact workout. There are also direct links on the  NYC calendar to today’s Games Prep and Beginner WODs.  Hit me up with questions…

  • Erika Ramos

    12.5 – 3 officially. 60 unofficially! 

    • Anonymous

      You and I both…sigh…

      …cry…

    • Cassie

      WERQ! you worked it even if it was unofficial

      no more crying you two

      • Erika Ramos

        i like crying.

        #ihavealotoffeelings

  • Malcolm

    WOD:  96 reps (115# thrusters / C2B pu)
    I:    10/10
    II:   10/9
    III:  10/10
    IV:  10/7
    V:   10/10

    Took James’ advice and went heavier on the thrusters.  Sara – thanks for the tips on my form.

    • Anonymous

      Nice work!

    • Anonymous

      Man, I don’t know about you, but I’m exhausted after this a.m.  Too little sleep and 115# thrusters are a dangerous combination…

      • Malcolm

        Yea, thinking I am going to take it easy(ish) tomorrow and attempt 12.5 on Saturday.

        • Anonymous

          You just want something to keep you from drinking too much tomorrow night…

          • Malcolm

            Hahaha – talk to Dickie about how much fun the open WODs are hungover

  • JennTang

    Worked on heavy thrusters, 75-100#, 3 every other minute, rotating with C2B pull-ups, 2 every other minute.  Excited I’m even able to do C2BPU, since last year my score was 3. Keeping my goal low at 4 this year.

  • JennTang

    Worked on heavy thrusters, 75-100#, 3 every other minute, rotating with C2B pull-ups, 2 every other minute.  Excited I’m even able to do C2BPU, since last year my score was 3. Keeping my goal low at 4 this year.

  • Anonymous

    Seems like the general theme in this year’s open has been ground to overhead movement. (burpees, snatches, wallballs, now thrusters)…do these workouts reflect an ongoing evolution of what defines CrossFit proficiency at HQ? For instance: does the 100#/65# thruster in 12.5 suggest we’ll be seeing that on mainsite WODs instead of the old 95#/65# split?

  • Anonymous

    I did a postmodern 12.5 this morning:

    front squat: 165x5x5
    press: 85×5, 90x5x3
    chest-to-bar chin-up: 4-2-1-2-1

    • Peter F

      I had the same idea for Open prep! 

      Front squat: 125 3×3
      Push Press: 85×3, 95X1, 100×1
      A bunch of single thrusters up to 105, and then some weighted pull ups. 

      Feelin’ ready.  Goal:  Hit 6 C2B. 

  • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

    Had a fun 12.5 Warmup with Jason Wong this morning.

    Every minute on the minute:

    0-1:  3 Thrusters, 3 C2B Pullups (105#)
    1-2:  3 Thrusters, 3 C2B
    2-3:  3 Thrusters, 3 C2B 
    3-4:  3 Thrusters, 3 C2B
    4-5:  3 Thrusters, 3 C2B 
    5-6:  3 Thrusters, 3 C2B
    6-7:  4 Thrusters, 4 C2B
    7-8:  5 Thrusters, 5 C2B 
    8-9:  4 Thrusters, 4 C2B 
    9-10: 3 Thrusters, 3 C2B 

    • Anonymous

      Did you guys make that up?  Looks fun!

      • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

        Yeah, Jason made it up, I just went along with it!!

        • Jason W

           in hindsight, we probably should have done 5s all the way through

          • http://www.facebook.com/people/Nick-Walters/1219777499 Nick Walters

            Yeah, Probably could’ve gotten away with 5s throughout but still a good primer.

        • Jason W

           in hindsight, we probably should have done 5s all the way through

  • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

    Just made a sign-up sheet for the screenings with Bo.  You’ll find it taped to the front desk near the computer sign-in terminal.  Thanks!

    • Erika Ramos

      allison!!! can you please sign me up for a session w bo? i was at the gym earlier and not planning to come by until next week..

      • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

        Erika, sorry but I didn’t see this until after I’d left the gym.  The good news is there will be more assessments by Bo in the near future…

    • Shannan Wilson

      Can I sign up via the blog here? There was no sign up sheet this morning. -Shannan

      • http://www.facebook.com/profile.php?id=1667807987 Allison Bojarski

        Sorry there wasn’t a sign-up sheet in the morning, Shannnan!  But Bo will do more assessments in the near future, so stay tuned to the blog for info on that.

    • http://www.joshuanewman.com Joshua Newman

      I think we’re likely to do this again / regularly, in case you miss signing up or can’t be at the gym Saturday.

  • rick g

    here’s j bridges doing 11.6  http://www.youtube.com/watch?v=Z-XYUQSsmfE

  • Asegal04

    133 for the warmup wod rx

  • Anonymous

    Mobility WOD for 12.5 is up: http://bit.ly/GHdSc2

  • Anonymous

    Mobility WOD for 12.5 is up: http://bit.ly/GHdSc2

  • Ben M

    Open WOD: 47 reps

    Thanks to Mili and Stef for judging and cheering me on. They def encouraged/forced me to get the last 11 reps. I’m looking forward to the games next year.

    • Anonymous

       Awesome job, Ben!

    • Randy Lampert

      Great job on that workout!

  • Jim S

    Practiced thrusters tonight. From a combination of overhead mobility and sheer weight this is a tough movement for me at 100lbs. Does the standard require the weight to go up in one movement? Or when I start getting tired can I front squat and push press to get it over head as two separate movements as long as the range of motion is correct?

    • Anonymous

      Definitely get coach/mentor opinions, but I would not recommend that at all.  The biggest benefit of the thruster when you’re tired is the launch you can get from your hips coming out of the full squat.  It’s so much more momentum than you would have with the typical dip-drive from standing position.  If the problem is being tired, the solution is not taking up extra energy by splitting the movement into two halves.

      • Jim S

        Hey Reis, you are absolutely right. I’m not planning to make this a strategy, but if permitted it may be a necessity for some reps. Sometimes the thruster hurts and I can’t get it locked out.

  • http://www.facebook.com/profile.php?id=500051352 Avery Wittkamp

    CFE tonight was awesome.  A fairly large group of us did 3 rounds of:
    400+(closer to 420-440) meters
    Rest 1.5 minutes
    800 meters
    Rest 2 minutes

    Worked on POSE drills and ended with 4×100 meter sprints with recovery as needed in between.  

    I wanted to encourage anyone looking to build up some endurance for WODs OR just come out and enjoy the weather with us to check it out.  Sessions are in the morning and the evening on various days but meeting times are always listed above by Allison on the blog along with the regular WODs.

    • Allison Dembek

      If we have a question about the Endurance classes, who can we email?

  • Steve Slo

    A) OLY Work:
    2-position cleans x2 at 125 (mid thigh and floor)
    2-position cleans x2 at 135
    2-position cleans x2 at 145

    Clean pulls x3 at 155
    Clean pulls x3 at 165

    2×3 Hang Power Cleans at 155
    2×3 Hang Power Cleans at 165

    B) WOD: 73 Reps: (9/8, 8/7, 8/6, 8/6, 8/5)

  • Julie of Ithaca

    WOD: 93 reps (17/5, 13/5, 15/5, 13/4, 13/4), but with regular pull-ups.  I can’t kip out of a wet paper bag, I never have been able to.  So that was 22 dead hangs.  :S  And 73 thrusters.