Beware the Ides of 12.4

Workout 12.4, 2012 CrossFit Games Open

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (Men: 20# to 10′ target / Women: 14# to 9′ target)
90 Double-unders
30 Muscle-ups

(Click here to read the full workout description, including the specs for the Men’s Masters and Women’s Masters divisions.)

Movement Standards

Wall ball:
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.

The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted.

The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.

The elbows must fully lock out while supporting yourself above the rings.

Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video (posted above) for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

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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 AT OUR 28th STREET LOCATION ONLY (see schedule). Thanks.

SCORES MUST BE SUBMITTED BY SUNDAY, MARCH 18th at 5PM PT. CLICK HERE TO SUBMIT SCORE YOURSELF (CFNYC only validates, you must submit the score yourself).

Thursday 120315

Part A:
3 rounds for max reps of:
1 minute Muscle-ups
1 minute Rest

rest 5 minutes

Part B:
5 rounds for max reps of:
1 minute Wall ball shots, 20 pound ball
1 minute Double-unders

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

Save the date: CrossFit Regionals dates and locations announced
Souless bodies and bodiless souls
5 questions with Paleo Parents, authors of Eat Like A Dinosaur
Crustless mini-quiches / Lemon rosemary broiled salmon
Surfing the force/velocity curve
Death by caffeine

Kayam got some great shots of Ari hitting Open WOD 12.3 pretty hard (for all of Kayam’s pics from that day, click here). I asked Ari to reflect on the Open and this is what he had to say:

“What I like about these Open WODs is that they give me a clear image of what I have to do to become a competitive crossfitter. I know I have the mental strength to power through 3 WODs a day and I know that I am stubborn enough (ask my girlfriend) not to let anything get in my way.”

“Going away from crossfit for a while this last year, focusing more on my studies as a trumpet player has left me separating from the people I used to compare myself with.”

“This brings me mixed emotions, but at the top of that, the deepest motivation is to work hard. With that said, I want all of you who question yourselves and your capabilities to take this opportunity and look forward beyond now.”

“At least I’m at the place now were I want my ass to be kicked so hard in the next upcoming Open WODs that I can’t do anything else except train harder then ever, focused and solid. Happy ‘Open’, everyone!”

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

5 rounds for time:
5 deadlifts @ 225#/155-185#
10 Pullups

Plus pre-Open mobility work.