Workout 12.1: 7 minutes in heavin’

Thursday 120223

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!

Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:30pm WOD class (or 7:45pm Post-Elements WOD class) or Saturday during regular gym hours (see schedule). Thanks.

A shout-out to our latest sign-ups for Team CrossFit NYC! Remember, if you want to join our team, you must join no later than this Sunday, February 26th, at 8pm EST. If our team is the largest (so far we’re in the lead), all team members will win free tickets to the CrossFit Games. We’re also doing a commemorative Team CFNYC t-shirt ONLY for Open Team Members that will not be for sale. So join our team!

David Kerr III
Dan O’Connell
John Meade
Arden Lee
gregory rollins
Matthew Trent
Richard Gray
Matt Mohwinkel
jim Herrold
Jessica Moore
Craig Chaikin
Jeff Yan
Mitesh Patel
Roopesh Amin
Nicole Phillips
Shannon Hsu
Kelsey Smith
brian harkins
Josh Rasiel
Jacob Jansson
Lee Brown
Jason Epstein

Total Athletes: 401

Thursday 120223

Fight Gone Bad!

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 110917.

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

DON’T FORGET! Paul Jaminet, co-author of The Perfect Health Diet, will be doing a brief Q&A with CFNYC members talk tonight from 5-6pm at the new space at 44 W. 28th St., 2nd floor. Paul writes: “I think since time is so limited it would be best to prioritize Q&A. I’ll bring printouts of our food plate and if people want me to talk, I can talk about that, why the food plate was constructed the way it is, why different things are healthy. For example, what factors determine meat quality, why beef is better than pork, if people are interested in that; or which plant foods are better.” This is a great opportunity for anyone who missed Paul’s earlier talk for us this past fall. This talk is free to all members of CrossFit NYC, including Elements students.

Gymnastics WOD’s Carl Paoli on the burpee: part 1, part 2, part 3, part 4, part 5, part 6
Chemical causes of diabetes: Overeating is not the only problem
Brekky tacos / Squash it like a spiced pumpkin
Why I don’t “got milk”
8 reasons why you act against your own better judgment
Pringles aren’t potato chips, British court rules

Here’s what’s on tap for Friday’s WOD classes (remember that the 8:30pm WOD class and the 7:45pm Post-Elements WOD class 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


  • Hari

    Good News / Bad News:

    We wont be offering a scaled version of Open WOD 1

    If you can’t do this WOD during the final class today, tomorrow, or Sunday; or during any of the 11 WOD classes on Saturday, post to comments and we’ll match you up with a qualified judge at an alternate time. 

    Everyone who is registered should do this WOD., and everyone who is not registered should be. 

    • Naveen

      Is anyone welcome to attend Post-Elements, or only newbies?

      • Court

        Anyone can do PE Class 😉

  • Matt M.

    Games WOD 12.1 – 90
    Going to do this again this weekend.

    • Anonymous

      +1 Boot! You’re insane bro! Nice work!

  • Hari

    Coaches, please maintain a sheet with the date and three columns:

    Athlete, Score, Judge

    If your name appears as the judge, we will be trusting you to have accurately and honestly recorded the athlete’s performance. Athletes should the submit their scores through their profile on the Games Site. I will then cross reference the results against our official records to verify. Your score will not be recognized until it has been verified.

  • Hari

    For the Open WOD’s, any athlete who submits a score that may be used to rank our team (i.e., a score that may be among our top three male or femal scores for the WOD) should be judged by a CFNYC coach or a Level 1 certified mentor. 

    We want to know that anything we submit in getting our team to the Regionals is 100% legit and has been judged to the most accurate standards possible.

  • Hari

    As of this morning, the top two male scores in the Northeast Region are CFNYC members:

    Alex Punger (119)
    Jason Lapadula (114)

    Number 4 woman in the Northeast is CFNYC member Sofia Flynn (90).

    • Alex P.

      You’d be surprised at how fun it is to be first only because no one else has done the WOD.  I’m really enjoying my high point as a crossfitter.

      • Court

        I’m 9th in the NE right now, whoo hoo!
        Couple of screenshots from last year where I was (briefly) #1; it’s totally fun.
        enjoy while it lasts…

  • Court

    For anyone who’s still unsure about participating in the open, HQ has done a brilliant job with this first Open WOD as a buy-in.  As much as it’s possible for a WOD to be fun, this one was (even though we all “love” burpees).  The 7 minutes go fast but the best part is…you can always do one more burpee!  Or you can always do the next part of a burpee until your teammates yell at you to do the next part and keep going…lots of fun!
    Don’t forget, Paul Jaminet of Perfect Health Diet is coming in tonight for a brief Q&A for any questions you may have about implementing a paleo-style diet into your life.  What meats and vegetables have the highest impact, foods to avoid, common pitfalls in implementing paleo approaches. Check out yesterday’s post for more info. 5-6pm in new space, see you there.

  • Anonymous

    FGB: 298

  • Justin Katz

    Games WOD 12.1 – 51

  • Anonymous

    FGB: 297 … I was in the gym this am, but i didn’t show up.  i now have a personal vendetta against myself for this WOD next time it shows up in the programming. dammit.

    • Cassie

      maybe if you wore the other high tops…

      • Anonymous

        yeah, what the hell was i thinking.

        • Anonymous

          it was the shoes…it’s always the shoes…

          • Cassie

            truth..look at what happened to september i did FGB in i did them in reebok crossfit shoes..AND VOILA, 32 reps more!

          • Rory

            u can thank me 🙂

  • BenS

    FGB: 260 points, rx’d.  Up from 191 on 11/28/11, shortly after finishing Elements.

  • Cassie

    FGB 231 rx’d…32 reps more than back in September, 250 i’m coming for you!

    great work fellow ladies!

    • Erika Ramos

      good job on the partner wod too 😉 

  • Amanda Long

    FGB: 260. Thanks to Cassie and Erika for making the 6am ladies Rx this one!

    • Anonymous

      omg  you smoked it!

  • Emerson

    If someone can judge me today or tomorrow during the 6:30pm wod class, I would appreciate it. Definitely can’t make it to the evening classes those nights. If no one can, I’ll figure something out to get to the gym on Saturday.

    • Sean M.

      I can do it.  

      • Emerson

        Thanks, Sean. Can you judge tonight?

        • Sean M.


  • Emerson

    If someone can judge me today or tomorrow during the 6:30pm wod class, I would appreciate it. Definitely can’t make it to the evening classes those nights. If no one can, I’ll figure something out to get to the gym on Saturday.

  • JennTang

    Open WOD 12.1:  77
    Did 20 in the first minute and it went to shit afterward. Why oh why can I not pace myself??
    Will be out of town this weekend, so I’m going to try again tomorrow.

  • Anonymous

    FGB* broken hand Rx’ed 276.

  • Dickie

    I plan on doing 12.1 on Saturday at 9AM.  If we’re running in heats, I can judge before or after I do the workout.

  • Erika Ramos

    first FGB ever.. and happens to be my first wod back @ the box after an excruciatingly long rest week. 183.

  • Alex P.

    Did we ended up as the affiliate with the most participants?

    • Court

      Hey Alex-
      contest doesn’t end until THIS SUNDAY, 8PM EST! 
      Btw Alex, awesome job being #1 in the NE right now, nice work.

    • as of right now:

      CFNYC: 412
      CF Enhance: 343

      Just a few more days to go!

  • Fight Gone Bad:  285 Rx’d. 19 reps off my PR. Not my best showing but still a great workout. Looking forward to the burpee-thon this weekend.

  • Jason W

    Open WOD 12.1: 114 reps.

    see you again on saturday, Mr. 12.1.

  • 198 🙂 aint no 200 but shitttttt (thanks for being so supportive will!)

  • Sara

    Open WOD:  101

    • JennTang


    • Pumpkin

      You don’t really have far to travel… 😉

    • Awesome job coach!!!

  • Anonymous

    Open WOD: 51

  • can someone ask 
    Paul Jaminet what are the best fruits to eat?  thanks 🙂

  • Jenn Guida

    I am going away this weekend so i would like to try and do it tonight at 5:30 if possible. Anyone going to be around to judge?

    • Hari

      Check with the instructor. Odds are we can find someone competent to judge you.

      • Hari

        Make sure the score gets put in the log that the instructors are maintaining. It needs to be signed by the the judge who vouches for the accuracy of the results.

  • Cesar

    Is the daily WOD (FGB) being offered in the 8:30 class tonight (or is it games WOD only)? For those of us who did it last night…


    • Hari

      Only the Games WOD for the final classes at 7:45 PM (28 Street) and 8:30 PM (26 Street). If you did the Open WOD already, try to make an earlier class. If you can’t make an earlier class, you can pursue Open Gym or see whether someone is available to run FGB (but no guarantees). Our our top priority during the final WOD will be people wanting to do the Open WOD.

  • Mike K
  • Jana B.

    FGB: 163 rx’d. My first time doing this WOD. Disappointed. Box jumps were baaad.

  • paul schaefer

    i need someone to judge me at 3pm.. please?

  • John Landers

    245 rx’d I feel like I could have done better, didn’t push it hard enough.

  • FGB: 284

    PR’d by 53
    thx Sara for calling me a bitch- you know just how to motivate me=)

  • Anonymous

    309 RX’d

  • Asegal04

    Open 12.1 –   96 reps

    Well, I did 24 in the first minute and then had no system, which definitely cost me.  I will be doing this again on Saturday.  This next time I will have a game plan and will stick to it.  Decent start to the open.  Also, if anyone has advice on a system that works I am all ears.  Shout out to Chris who was right next to me for this WOD, great job

    • Alex P.

      My approach, courtesy of Sean M., was to alternate intensity by minute. First minute was 80-85% intensity, the next minute was maybe 70% intensity, and repeat until done.  I was able to keep this through almost two cycles.  The last three minutes were just a slog.  I thought it was useful because it prevented me from going out too hard and because it allowed me to break up a boring WOD into minute increments.  I liked the strategy and think it was better than just trying to keep the same pace. 

      • Asegal04

        thanks, will put that to use on the next go around.

        congrats, on decimating the open wod

  • The_Lisa

    FGB 209.

  • Anonymous

    Down in FL having some fun in the sun. Took a break earlier and hit the hotel gym. I didnt officially tape off a spot but I hit a height on each jump that was above the requirement.

    60 Burpees

    Im getting scored on Sunday in Morristown after Im back but now I have a realistic number to beat. Great job Alex, Jason, Jason, Sara and everyone else in the 3-digit club. That is sick!

  • Open WOD 12.1
    96 reps

    Even though picking 15 as a reasonable pace, I still went too fast the first minute.
    At 45 reps I thought, why did I do burpees and heavy kb jerks last night?
    Still the most burpees I’ve ever done in a row, very pleased.

  • Avery W

    That above is Avery not Kelly!! Damn computer.

  • Is the 830 class only doing the Open WOD?

    • Hari


  • The_Lisa

    Anyone up for doing the open WOD at 0700 tomorrow, Friday? I am away all weekend.

  • Thebrownster

    Because it is SO last minute, can I just make absolutely sure that Sunday 1pm is OK for doing the Open WOD??

  • Jason L.

    From CJ Martin on the Invictus Blog: 
    “I will probably post this up on the blog for tomorrow, but I don’t really think any competitive CrossFitter has room to complain about this one. In fact, I will go so far as to say I like this workout. Here’s why . . . EVERYONE can do burpees. This is a low skill movement with ZERO transitions to other movements/apparatus. So, those who will perform the best will be those with the proper mindset and mental fortitude. In essence, this is a test of your willingness to succeed. If you have a goal, a proper mindset and a good mantra, you will do VERY WELL on this workout.
    On the flip side, if you go into the workout dreading burpees or getting pissed off that there isn’t a barbell involved, you’ll make it to approximately minute 3 before it feels as if the whole world is caving in on you.
    “Invictus” isn’t just the name of the gym…it’s a mindset. You are the masters of your fate, the captains of your soul. You will dictate the internal monologue for 7 minutes of your life, and if you control your thoughts, your body will obey your mind and you will exceed your expectations of what is possible.”

    • Anonymous

      Don’t give away our secrets

    • Erica G

      THANK YOU for posting this Jason. And for helping me figure out my pacing today. When you see me on Saturday, please remind me about this. This wod is going to be painful, but in order to do well we need to be mentally tough. Let’s kick some ass. 

  • Jim S

    Fight Gone Bad. Only had a 15# ball, other than that RX’d. 237 (223 if I reduce wall ball count by 1/4 to normalize it). Last FGB was April 9 last year. Did 191 then so I am pretty happy with this. Biggest improvement was with the push press.

  • Ben M

    Open WOD: 85
    Counted By: Randy
    Judged By: Kyle

    I’m coming back on Saturday to beat this number.

  • Paul s

    Everyone above 110 on the games sight is 5’6″. Lol.

    • Paul s

      Btw 103 open wod

    • Paul s


  • Zoe

    Short, intense workout day
    Open WOD: 82Then NYC Endurance tabata sprints. 

  • FGB 240,14# wall ball and last round PP scaled to 55. Blew away the first round and then the remaining two started to get real crappy real soon. Should’ve paced myself better.

  • Breezeameeze

    Just checking…Sunday’s 1 pm class will be doing the Open WOD?

  • Open WOD 57
    followed by 2 rounds of a FGB, lost count though due to burpee brain.

  • Annie

    FGB 239 rx

  • Darrell

    Open wod at 4:45 PE 57
    Judged by Sully

    Then did FGB 203 #53

  • Steve Slo

    FGB (rx’d): 279
    This was a PR by 17 reps, so i’m pretty excited about that. I’m going to crack 300 for the FGB fundraiser this summer!

    I was getting pretty geared up for the open WOD watching the 830pm class go for it. This is going to be fun.

  • FrenchPierre

    PE 545
    FGB Rx 217

  • Games WOD 12.1 at 5:45: 84 reps
    Judged by Kyle Smith — I don’t think my name, score or date got recorded tho? How can I make that happen??

  • Dan Lia

    Open WOD: 103. Will be back and better rested on Saturday.

  • Emerson Hoff

    Open wod: 78 reps as judged by Sean M. I tried to alternate 14 reps and 11 reps each minute. Turned out to be a bit too aggressive. If I had done 13 and 10 i think i could have maintained that pace and ended up with at least 83 reps.

  • Anonymous

    First time with FGB – 279 Rx

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