Thursday 120223

21 – 15 – 9 reps for time of:

Overhead squat, 115#/75#
Ring push-ups

Post time to comments.

The 6am Endurance class, taking off for round one of "Interval Helen".

Friday’s WOD…

Well, I’ll spoil the surprise, Friday’s workout of the day is to complete as many repetitions as possible in seven minutes of burpees to a target six inches out of reach.  Easy enough, lay down on the floor, jump and touch a target.  This is what the CrossFit Open is all about – seeking out which athlete’s in each region have the most work capacity across broad time and modal domains.

So here are some tips for maximizing your potential for Friday’s workout.  First, get a good night sleep during the next two nights – meaning a minimum of 8.5 hours a night.  Second, fill your belly full of Paleo-Zoned foods like you’ve practiced over the last month.  If you have found that deviating off your baseline Zone block prescription affords you better performance, do that!  One thing to be aware of, you probably shouldn’t have a meal within an hour of your workout, as you risk bottoming out your blood sugar. Lastly, hydrate!  Don’t expect to have a very optimal performance if you’re running a liter low on fluids.

So how do you “game” seven minutes of burpees?  Easy!  Go at a slow and steady pace that’s right for you.  For some, that will mean ten burpees a minute.  For others, that may mean holding steady at 18 burpees a minute.  One thing’s for certain, during the last minute of exercise, you don’t want to leave anything in the tank – throw caution to the wind and go for it!  

Check out the Open Leaderboard for current standings.


  1. CrossFit Verve :

    Hey CrossFit Open Competitors – Verve now has it’s official team created on the games website. Log on to your profile and click join a team. Click CrossFit Verve and add yourselves to it!


    PS We only have one team this year!

  2. Julie H. :

    Hi. I think something is wrong with the Mind Body Online site. It is coming up with an error. I will not be able to make 900am class. I want to try to make 1200pm. Thanks.

  3. Julie H. :

    Wait, nevermind. it is up now. Thx.

  4. Leslie :

    I’m signed up and going for it!!

  5. Greg B :

    do we need to sign up for a time on Saturday to do the Open WOD?

    • Cherie :

      Hey Greg –

      The times for the Open are all day Friday classes or Sunday at Noon. All Open WOD s must be validated by a trainer!

      Cheers Cherie

  6. David S :

    5:42 RX

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