12.1

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
Burpees

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.

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