Tuesday 2.19.13

Bros helping bros. Teamwork.

Bros helping bros. That’s Teamwork.

Futuristic Lover
10-9-8-7-6-5-4-3-2-1  Front Squat (185,135)
10-20-30-40-50-60-70-80-90-100  Double Unders

*Front squats come from the ground, no racks.

Post Time to Comments.



On the Opens…  By: Coach Geoff

“Finding the Warrior Within”

With the 2013 CrossFit Games Season approaching we begin to hear a lot of talk around the gym.  Athletes comparing scores from last years WODS, discussing strategy and brainstorming what they think will be the first WOD of the Opens.  Now for some of you all this “Opens talk” may be like a foreign language, but if talk to someone who competed last year or read on below… You may just learn a little bit about the different athletes that choose to participate in the Open and be quite fascinated.

You may be thinking to yourself are the Opens for me?

The answer is up to you! We think it’s a great way to test your fitness and make some serious gains, but we let you decide if you want to sign up. The Opens can be for athletes of all levels from Rich Froning to the 72-year-old grandmother in her first month of CrossFit.  Obviously the intensity level, weights, and scores may differ for these two athletes, but for the most part, the workout will be the same.  Whether your goal is to qualify for the CrossFit games or just have a good time trying something new, we will all be doing the same workouts when they are released each week.

What if I can’t do the workouts Rx? Can I still compete?

This is by far the best part of CrossFit.  Of course you can still complete and scale the WODS accordingly to your capabilities. You will be surprised how many athletes PR or complete a movement or move a weight they have never done before.  Like I said above though, if you want to see your overall rank at the end of the week and see where you stack up against thousands of other CrossFitters you have to submit your scores Rx.  However, don’t let this stop you from pushing yourself beyond what you thought was possible.

Remember that CrossFit as a whole wants our community to come together and have as many people possible compete.  Therefore, the movements have to be realistic and the weights reasonable.  The movements and weight will get heavier in some workouts the further you go into them, but generally most CrossFit athletes will be able to start a WOD Rx and get some reps before things get significantly harder.  Meaning that even if you only get 1 wall ball with a 20#/14# ball in an AMRAP of 10 minutes, your score still counts as Rx!! Plus…how cool would it be to get your first rep at that new movement with your friends cheering you on!?

When will we be doing the workouts?

The WODS will be released every week for five weeks and we will be performing the workouts every week in class.  If you haven’t experienced this yet its like nothing else you could imagine. Think of your favorite class at CFNE with Ben’s coaching, Heathers crazy music playlists, Ashley’s encouragement, MDV’s strategy tips, Kev’s technique cue’s, Ali’s super fun personality, Max’s humor and Doole’s VOCAL coaching all wrapped into one fun filled hour of working out.  The energy levels go through the roof during the opens and the tempo gets cranked up, really bringing out the best in everyone!!

Still not sure if you can do it? Here’s a personal story….

Prior to last years Opens, things were really looking up for me.  I had been doing CrossFit for about a year and was ready to test myself against extremely better athletes.  It was time to throw my hat in the ring and see what I was made of.  Unfortunately a sudden knee injury really messed things up in training and future goals I had set.  I underwent mensical repair surgery in January and spent the next four or so months in a leg brace that looked liked scientists from NASA had developed it. It was a tough break, but what was I going to do? Call it quits and take the next six months off? Absolutely not, I went to CFNE every day, surrounding myself with everyone I care so much about and stayed positive.

I remember laying in bed one night before the Open WODS were announced and said screw it, I’m going to try and do these WODS on one leg or to the best of my ability.  I mean CrossFit is totally scalable so why not give it a go? I was able to complete 4 out of 5 workouts Rx on one damn leg.  Obviously these scores weren’t through the roof but it kept me motivated and positive while I saw everyone crushing the WODS.  I learned a lot about myself during those five weeks.  I not only tested my fitness to some extent but I tested my character and mental fortitude.  Since I have been CrossFitting this has been my biggest accomplishment yet…

One of my favorite mantras is “the body can achieve what the mind can perceive.” I believe until you actually go out and test that, like back yourself against the wall and see what your made of, do you really find out what who you are and what your truly capable of.  So, that’s my challenge to all of you, new members or not I want you all to test yourself physically and test yourself mentally over those five weeks, sign up, get after it and I guarantee you, you will all become not only better CrossFit athletes because of it, but discover a lot more about yourself and untapped potential you never thought existed.

The Opens can really be for everyone, and if I can do 82 burpees on one leg in 7 minutes and 70+ one-legged pistol wall balls then anyone can tackle it this year!!! If you have any questions about the Open, feel free to pull any of the coaches aside — they’d all be happy to chat with you.  Also…if you’re going to come into class and do the WOD anyway so why not toss your hat into the ring and test your fitness!

–       Coach Geoff

Check out some more info on the Open here:


  1. I’m sensing a trend…

  2. Just signed up for the Open! Here we go CFNE!

  3. FL (mod): 22:46

    10-9-8-7-6-5-4-3-2-1 FS @ 155# off the rack
    10-15-20-25-30-35-40-45-50-55 abmat situps

    Nursing forearm, wrist, and achilles. Probably could have gone heavier on FS. I think I’m going to feel the 325 situps for a couple days…

  4. Futuristic Lover: 20:00 (60#, 2 x su)

    Just registered for the open. In my six month and making slow, but steady progress. This is a great opportunity to turn up the heat. Looking forward to pushing myself over the next month. Go team.

    Geoff, I can’t believe you did this on one leg. Thanks for the motivation.

  5. Futuristic Lover: 27:07 (135#)

    Damn U DUs!

  6. Futuristic Lover: 23:32 scaled to 155

    That’s a whole lot of DU’s….. Got the 50 unbroken though!!! The rest were broken from busted up shoulders from RXing yesterday.

  7. Heather V.

    Futuristic Lover: 25:14 Rx but could have been 25:24. Either way, this was not easy!

  8. FL 24:40
    155 off rack

  9. Heather O

    Incredible job today 5:30! This workout certainly snuck up on you! Yikes.
    2 mile run preWOD
    Futuristic Lover: 18:29 with 60# and 2x su. Hopefully someday Ill get the doubles bc it’s no fun doing 200 singles at once and at the end of the WOD no less.

    Yesterday: 4 mile run in 37:02 which is a 1 min pr for me, however I can’t take all the credit as I realized at the halfway point (when I went to turnaround and run back towards home for the last two miles) that the wind had been assisting my first 2 miles!! It was pretty funny as I was thinking to myself wow this isn’t bad at all, I’m feeling good today even on these hills. Yeah that was a sick joke on the way home. :( oh well, the half marathon training contines. :)

    Have a great day everyone! :)

    • Great work today and keep up the running Stallone. Your an animal out there in this weather!!!

  10. Futuristic Lover: 13:35 (75#, 2x singles)

    Felt good. Next time up wt in FSs.

  11. Nice article Geoff!.. The opens really help to find the warrior within. That was awesome that you did those wods with one leg. I was so motivated that did the burbee wod twice and with 2 legs I could’t beat your score :-)

    Love the opens: first year I signed up I did DU and box jumps in a wod for the first time. Second year I did TTB and 14# WB and heavier barbells. Can’t wait for March!

  12. FL: 25:05 (125# & SU’s) Soooo much jumping rope…

  13. Michelene

    Futuristic Lover: 19:13 60#/2xSU
    Dying to know where the name of this work out came from!

    • Great work this am. You get me moving through those su’s. I was trying to keep up, but my legs were on fire :).

  14. 27:46 155#, DUs: 3, 6, 9, etc.

  15. Futuristic Lover: 19:56 95#

  16. Thanks again CF Real Fitness here in Naples. They were also giving big complements to CFNE!!

    This am- warmup-800m run, Strength- Back Squat (Worked up to 150# 5×5)

    WOD- 10min Amrap (45# on kb for total of 112)
    30 sec max effort KB swings 55/35
    30 sec Rest
    2min rest (then)

    10min Amrap

    30 sec max effort Cal Row (101 total calories)
    30 rest
    Score (213) is total reps+cal

  17. FL: 23:53 rx

  18. Futuristic Lover – 22:46 Rx’d
    … the double-unders seem so innocent in the early rounds …

  19. Futuristic lover: 28:22@155. Most DU I’ve ever done, actually improved over the course of the workout…..

  20. Mike Dunleavy

    Futuristic Lover: 24:05 (135#)

  21. FL: 28:12 (30 FS @ 155#, 25 FS @ 135), just couldn’t clean it up anymore after 4 failed attempts :(. Double Unders. Think i’m going to be sore tomorrow.

  22. Futuristic lover: 33 something?? Rx
    That was brutal, thx to the crew to push me to mr p

  23. 1 leg Burpees and WBs is so bad ass.
    Easy day!

    Great note Geoff!

  24. Futuristic Lover: 20:33 (95#)

  25. Hmmmmm AMANDA……….A futuristic lover!!

  26. Futuristic Lover: 30:21 @165, good thing I’ve recently found my double unders (still a work in progress, but leaps and bounds from where I used to be).

  27. Futuristic Lover: 16:42. 70#, SU

  28. Futuristic Lover: 24:54. Started at 125# but mentally took myself out of that weight and went to 115# pretty quickly. 1.5x SU. Wow!

  29. 27:34 with 225#

  30. 22:23 (225)
    mobility + 10 min air dyne cool down

    • Impressive. That’s still WAY over be even for the new, jacked MDV. Nice work – your hard work is paying off!

  31. FL: 21:21. 75#
    I DID DU until the 50 round. I was just breaking down…. I wish I pushed harder but to think I did 110 DU should make me happy as I am just getting them and do DU/SU/DU still.

    Needed better mental work today….

  32. Futuristic lover: 50:19. 135# from the rack, RX double unders.
    Double unders were really inconsistent. Got some big sets of 15-30, as well as lots of small sets….singles, doubles, and triples. Took my time with the DU’s. just glad to finish.

    • Nice work pushing through that!!

    • To you and baby Smulligan….nice job hanging in there!

      • Thanks. I think that’s the most double unders I’ve ever done in one sitting. However, I’ve come to realize that you don’t get better at them by not practicing!!!!! Hahahaha!

  33. FL: 16:48 (105#)

  34. Rachel E.

    Whoa, I had no idea you did the Open on one leg last year, Geoff! Impressive!

    Just wanted to echo the sentiment — last year I signed up for the Open after just starting CF on 2/18 (so I was less than one month in). I didn’t really know what I wanted to get out of it — I just signed up because Ben encouraged us to do so (usually good to follow his advice!). The experience of doing those workouts was electric and exciting every week, and I learned I was capable of doing so much more than I thought — 150 14# WBs, more than my 1RM snatch, etc. — it stayed with me throughout the year as a reminder that when you put your mind to just TRYING something and taking a chance at failure, the possibilities for achievement are endless. So even if you’re new, don’t count yourself out! Sign up and get after it!

  35. Andrew Ho

    Futuristic Lover: 23:31 (Rounds 1-2 @185; R3-10 @175; 2xSUs)

    Hopefully next time I can stick with the Rx weight. Today, my booty just wasnt havin’ it. What a great workout though. Have loved dropping in on different classes lately. Thanks, 12:30.

    • Andrew Ho

      Also, 2xSUs is something like 1100 reps. I’m driving to the grocery and my calves are twitching uncontrollably. Pretty hilarious.

  36. FL-28:52 (185#, DU att.) DU’s still a work in progress…

  37. Back room – light lifting day.

    Jerk work: 5 x 10 @ 85#
    Have not Jerk’ed since surgery. Decided it’s time to start. Got great cues from MDV and Ashley. Felt great. So much better than pressing all the time.

    Push Press/DU: 9:45
    5 rounds of 15 PP @ 95#, and 1 minute of DU work.

    Front Squats: 5 x 10 @ 155#

    2000m row – easy

  38. Futuristic Lover: 16:01(85#, su)

  39. OK Geoff,
    I just signed up. will be thinking about you when they ask me to run and i have to walk or crawl. :)

    Thanks for pushing me in this direction.

  40. First off, where does futuristic lover come into play in this workout?
    FL: 26:54 rx DU’s killed my time on this workout. Need some serious work on these. Hats off to Hamel and Ally B on their competitor effort.

  41. Futuristic Lover: 27:24
    65# and double unders were not fun at all. Lot’s of singles from tired arms.

  42. 27:59 @ 225#, although I’m pretty sure the heavier weight had no effect on my time – this was a DU masterpiece

  43. FL: 27:28 or 28:27 with 85#. All DU wich means A total of 550 DU and 550 SU. Snatch work with Doole was great. After 2 years I have misssed a lot of detail in the snatch. I learn a lot, thanks John!

  44. Futuristic Lover: 14:12 (75#, SU) def should have gone heavier ion the squats

    • I did the same… And could have gone up too:)! Next time. But you were FAST!

  45. 18:21 at 225#

  46. “Futuristic Lover” – 22:47 Rx’d. Apologies to Mike G.

  47. My first workout post-elements @ CFNE:

    Futuristic Lover: Scaled to 75# and SUs, 27:59

    I never thought I’d consider front squats a “rest” exercise, but SUs were wiping the floor with me at the end.

    Thanks to the 9:30AM class for the welcome and kind words!

  48. Kristin B.

    Futuristic Lover: 16:36 w/115# & SUs. Holy quads. Probably could have gone a little heavier. Next time.

    Double-unders are getting a little better — got a few sets of 13 in a row before class. Just wasn’t happening during the wod.

  49. 27:20 @ 85#, got all the double unders
    All squats unbroken so probably should have gone heavier. Live an learn. That was a loooooot of double unders…

  50. 18:36 85# FS and went to singles after the second round.

    So much fun with Grace doing the same WOD by my side.
    Grace: 16:32
    *dowle (sp?) FS
    *she did all the single jumps prescribed


  1. #WODsohard | Tuesday 2.19.13 - [...] February 18, 2013 Categories: CrossFit New England [...]
  2. Monday 6.17.13 | Crossfit New England - [...] your past Lovers…HERE. [...]
  3. #WODsohard | Monday 6.17.13 - [...] your past Lovers…HERE. [...]

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