Feb 23rd, 2012

Category: CrossFit


Erica Saint Clair is running the 2012 Boston Marathon for the Melanoma Foundationin memory of her father Doug Raber who passed away from occular melanoma. As and incentive, Erica is emailing a pdf of her paleo cookbook (which is awesome) to anyone who donates $10 or more to the Melanoma Foundation. All you need to do to donate is click here.

Why is the comments page wicked weak?? Part of the reason that the CrossFit program effecive is the accountibility componant. You are going to push yourself a lot harder if you know that your score is going to go up on the white board. I know that I do. Same thing goes for the comments page. It is just another place to hold yourself accountable for your performance.

What is super neato is that when we repeat WODs and strength sets you can go back and search for your time, reps, 3 rep max…whatever you did that day. If you are bad at journaling this could be a great option for you. If you are good at journaling this might be a good option in case you delete the journal you had on your phone/computer (I have heard this before), or lose your paperback copy or your dog eats it (I have heard that one before too). When you write down your food your diet gets better, when you write down your wods your performance will get better too.

Today is is the 1st day of the 2012 CrossFit Open. Please post your score to comments.

Open WOD 12.1
7 minute AMRAP

After we do the two heats of the Open WOD we will rest 10 minutes and have an optional second workout

10 minute AMRAP
7 Pull-ups
100m Run (125m row)

ADV (Chest to bar)

You may also use this time to work on skills,goats or flexibility.

Scoresheet and details can be found here.


  1. Kat 02/24/2012 at 7:00 am

    7min AMRAP Burpee: 89 in my hotel room in Amsterdam

  2. Harris 02/24/2012 at 3:20 am

    102- Fran cough like whoa

  3. jeff 02/24/2012 at 2:41 am

    7:30 class finishing off the day strong.

    86 n 8+6

  4. Ranjith Zachariah 02/24/2012 at 2:08 am

    82 ways to say I love the CrossFit Open.

  5. jason barrow 02/24/2012 at 1:21 am

    The 7PM class is HOLDING IT DOWN, everyone in attendance had signed up for the Open.

    79 for me.

  6. Megcincotta 02/24/2012 at 1:14 am

    WOD 1 – 68 burpees
    WOD 2 – 8 + 7 w/red& blue bands

    May attempt another round of burpees Saturday morning. Call me crazy.

  7. Whisler 02/24/2012 at 12:51 am

    91 burps
    7 rounds + 7 adv on wodski 2
    5:30 was jumpin off like this comment section!!

  8. Lindsay 02/24/2012 at 12:43 am

    I’m not gonna lie but I wasn’t going to come today when I saw the burpees, then I remembered yesterday’s post and decided 7 minutes of burpees would surely make me a little bit more comfortable with them…. all 60 of them.

    9+4, red+blue band for pull-ups.

  9. Lexi 02/23/2012 at 11:36 pm

    64 burpees today. Not quite my goal but I guess not so bad considering being sick. I will have to have another go at it! Anyway…amazing job by the noon class!! Christina and Julie kicking asses and taking names!!

  10. Gill 02/23/2012 at 8:19 pm

    99, 8 rounds with red band

  11. DeDonno 02/23/2012 at 8:11 pm

    Passed on the burpees.

    Row 10min…2707m
    Rest 3min
    Row 7min…1905m
    Rest 6min
    Row 4min…1140m


  12. Kristencolvin 02/23/2012 at 6:06 pm

    Burpees – no better way to start the day at 5:30 am!
    78 burpees
    Wod 2: 5+5 adv

  13. jason barrow 02/23/2012 at 5:53 pm

    Open WOD burpees count as penalty burpees for being late right? Take your time getting to class today.

  14. Alec 02/23/2012 at 5:00 pm

    Lots of hard work and huuuge scores this morning with the 5:30 and 6:30 crew. I’m rolling up to hit it with the 5:00 crew this afternoon- first time rockin’ it with the night gang.

    Paul, what we did this morning was similar to what they did in the CF games demo video online- adjust the height of the rings to 6″ above max reach.

  15. Lil John 02/23/2012 at 4:05 pm

    Jason = bad ass!!
    Can’t wait for Burpee madness with the 5:30 crew.

  16. Whisler 02/23/2012 at 3:38 pm

    The CF Southie comment section is the place to be…i’m hanging out here alllll day!

  17. Amy 02/23/2012 at 3:13 pm

    Awww shiiiii** check out all these comments. 7 minutes of burpees-no problem. Maybe I will do 8 minutes just for fun.

  18. Justin 02/23/2012 at 3:12 pm

    117 Burpees

  19. Anonymous 02/23/2012 at 2:59 pm

    wod1: 81
    wod2: 8 + 4

  20. Paul Lashway 02/23/2012 at 2:39 pm

    What is CFS doing for the 6 inches thang? Curious as Im flying to ATL today and plan to show up at Crossfit Dahlonega, GA tomorrow to give 12.1 a try

    • borg 02/23/2012 at 6:47 pm

      i assume they are doing it with rings? i am sure the georgia peaches will know what to do! have fun!

  21. Jason 02/23/2012 at 1:58 pm

    80 burpees for 12.1 optional WOD….11 rounds +2

    • borg 02/23/2012 at 3:45 pm

      everyone keep in mind that jason did this with ONE LEG!! BOOM! awesome work!

      • borg 02/23/2012 at 6:50 pm

        woops, i thought this was jason dionne, he’s the one with one working leg. awesome work nonetheless!!!!!

  22. Rhino 02/23/2012 at 1:22 pm

    Quick question, are we judging/testing/re-testing this weekend at all as well? Thanks!

    And 7 minutes of burpees, deserving of a Prefontaine quote… “The only good race pace is suicide pace, and today looks like a good day to die.”

    • Goose 02/23/2012 at 2:19 pm

      Sunday at 11am retest for anyone that can’t make it today or really wants to do 7minutes of burpees more than once.

  23. Leanngropman 02/23/2012 at 1:10 pm

    74 burpies to ring at 5:30 am . I guess I’ll take it 🙂
    Love seeing coach Alec in the morning too!

  24. Anonymous 02/23/2012 at 1:00 pm

    “You may also use this time to work on skills,goats or flexibility.”? Crossfit and Animal Training? I’m pretty sure they could do a box jump, but I think training them to do burpees is close to impossible. Or am I missing the point, are we supposed to dead lift the goats, or lateral burpees over the goat? 😉

    • Goose 02/23/2012 at 2:24 pm

      A goat is a term referring to something you are not good at. For example, rowing and Double Unders are two of my goats. After the WOD today, I will continue to work slaughter these goats!

      • Joe Bourgeois 02/23/2012 at 3:06 pm

        Thanks for the clarification Goose. Hadn’t heard the term used before, so I was thought it was a typo for “goals”.

  25. Ranjith Zachariah 02/23/2012 at 3:46 am

    Sweet, an Open WOD I can actually do! My strategy will be to avoid eating for at least 3 hours prior–to avoid puking by minute 6.

  26. Jason 02/23/2012 at 3:34 am

    How about some strategies for this amrap tomorrow? Do you break it down into small blocks, 30 seconds on 10 seconds off… go all out for as long as you can, rest 10-20 seconds, repeat?

    • Goose 02/23/2012 at 2:26 pm

      My plan is to go out hard for the first minute or two but not so hard for the fi that I crash and burn. Then I will try to keep moving for the entire 7 minutes as opposed to work/rest intervals.

  27. Anonymous 02/23/2012 at 2:38 am

    Tomorrow just ain’t gonna be my day hahaha good luck everyone

  28. stephanie 02/23/2012 at 2:38 am

    My dog ate my crossfit journal last summer. For real. I still have the remains with little doggie teeth marks all over it.

  29. borg 02/23/2012 at 2:32 am

    agreed, shamon – that is real talk, ferro! this comment section is gonna GO OFFFFFF!!!

  30. Joe 02/23/2012 at 2:24 am

    Real talk, Ferro. Can we get this comment section poppin’ off?

  31. HAM 02/23/2012 at 1:33 am