Wednesday 3.6.13

CFNE in 'ol Paris.

CFNE in ‘ol Paris.

OTM x 20 Goat Day
Odd – Goat 1
Even – Goat 2

Post Score to Comments.

Coach will help you determine movements, scales, loads, & reps.

Arms crossed...check. Game face on...check. Sarah is ready to rock.

Arms crossed…check. Game face on…check. Sarah is ready to rock.

2013 CrossFit Open

The first workout of the Open will be announced TONIGHT, 8pm EST. We will be hitting the workouts in class on Thursdays and Sundays. As a reminder, Reebok will be hosting a special Open event this Saturday at CFNE from 12pm to 2pm.

Getcha popcorn ready.


A Note From Coach Derek

Hi gang!

Its hard to believe, but the 2013 Crossfit Games Open is almost here!
Open 13.1 will be announced tomorrow, and then the fun begins. If you’re not signed up yet, go to and sign up!

A few things to cover:

-Workouts will be announced on Wednesday nights. The open wod will be programmed as the class wod on Thursday’s and Sunday’s. If you’re doing this just for fun, pick one day or the other, come in and do your thing.

-For those of you that are Masters, or pushing to make Regionals, This is it!  If you don’t perform well in the Open your season is over.  Your goal is to do everything in your power to maximize your scores in the 5-week Open.  That means doing the workouts multiple times, taking extra rest days and practicing the movements instead of training.  

For you, we are proposing this schedule:

Proposed schedule for Masters and those pushing to make Regionals.
Monday:  Rest
Tuesday:  Training
Wednesday:  Pregame, Goat work, or Rest
Thursday:  OPEN WOD
Friday:  Rest
Saturday:  Pregame
Sunday:  OPEN WOD

This is a proposed schedule.  If this don’t work with your work, family or travel schedule amend it as needed.

As many of you know, we have made “cheat sheets” available for each wod. We are planning on doing this again this year and making them available to the CFNE community. At the moment, the plan is for a number of us to hit the wods on Thursday, compare notes, and then put out a cheat sheet on Friday. This is subject to change. Stay tuned.

Over the next few weeks if you need help with wod strategy don’t hesitate to talk to one of the coaches – we are here to help.  Also, most of the coaches are available for private sessions if you need more help.  You can also email me at with any questions on strategy.

Finally, regardless of your individual goals for the next 5 weeks, remember that you are doing this for FUN. Approach it seriously, visualize, dial in your pre-game nutrition and routine, but don’t forget to enjoy the whole thing. We are all blessed that we GET TO do these wods, and that we GET TO do them with some of the best people on earth, at the best gym in the world.

Now let’s go get it!


-Coach Derek