Say good morning to the back squat

IMPORTANT INFO!! In order to have your scores validated for the Open, there must be official documentation that includes: Athlete Name, Score, Judge’s Name, Date.

If you do the Open WOD, please make sure the coach in charge gets you on a valid record sheet. Please do not use slips of paper, but rather a clear roster.

* * * * *

Thanks to the latest members of Team CFNYC for the 2012 CrossFit Games Open! Remember, if you haven’t joined the team yet, your last chance to join is Sunday, February 26th, at 8pm EST. (Please join the team BEFORE coming in to have your first Open WOD judged and scored.)

Dillon O’Neill
Jason Ezell
G. Paulin
Bill Mehleisen
Phil Jama
John Minieri
Peter Kahng
Greg Sprich
Carly Litwiler
WON IKHOON
Tom Dugan
John Damiani
Laura Gordon
Adam Boone
Brian Corio
Maria Lebron
Rickey Gawley
Cully Cavness
Aman Solomon

Total Athletes: 420

Friday 120224

Here’s what’s on tap for today’s WOD classes (remember that the 8:30pm WOD class [at 26th St.] and the 7:45pm Post-Elements WOD class [at 28th St., requires pre-registration] 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

Carl Paoli: CrossFit Games Breakdown 12.1
Reebok CrossFit Games 12.1 Workout movement prep – Thames CrossFit (video)
A must-read from Robb Wolf on sleep, stress and cortisol
Ellen Gustafson: Obesity + Hunger = 1 global food issue
What happens when you eat Gatorade and ramen
Tying yourself to the mast

Thanks to Kayam for getting great shots at our last High Noon Hero WOD before the 5 week break for the CF Games Open. More shots from that day to come soon!

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

WORKOUT 12.1, 2012 CrossFit Games Open

Complete as many reps as possible in 7 minutes of:

Burpees

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
Burpee
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!