Eric
From the main site:
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a *twenty* pound vest or body armor, wear it.

I really enjoyed the MArks Daily Apple article, thanks for the link.

Also, if you missed the video linked from Male Pattern Fitness I think it's worth a look at. Maybe we can incorporate it into the next rest day

http://www.bostonherald.com/blogs/entertainment/step_up/index.php/2008/03/25/curls-for-the-girls/

An article about an elite female 5K and mile runner made interesting by the fact that her training shares some basic principles with Crossfit but also goes against some others (POSE, for example).

http://www.nytimes.com/2008/04/17/fashion/17fitness.html

So is it just a regular WOD class at 6 today?

Jeff, what's all this Murph talk about?

Hi all-looking for some ideas/reactions

I started doing paleo about 3 months ago though not zone style. Over the course of about one month I lost about 5lbs which for me is a lot.
About one month ago my hair began shedding a ton. I have gotten lots of advice as to why, but my dr. today said he belives it was brought on by the too quick weight loss and in addition perhaps a loss in Vitamin B. I agree that the rapid weight loss absolutely can trigger hair shedding-but was curious about the vitamin B-biotin issue and paleo diet. He did not think I was otherwise nutrient deprived-especially if I was eating a lot of steak and fish-which I have been

Of course he also noted that the life expectancy of the caveman was not so hot and encouraged me to reintoroduce some grains into my diet-.
No bashing my dr. -he is excellent. But just wanted some thoughts.

Not bashing your doctor as Im sure he realizes that it was probably all the advances in medication and health care that increased life expectancy and not introducing grains into our diets.

Leslie used to have bad hair loss when she was a vegetarian and ate tons of grains. How is your intake of green veggies or organ meats (of course I cant blame you if you dont eat those as I wouldnt either)? Of stuff that I have read, it seems that alot of the B deficiency issues come from diets where grains make up a majority of the diets. In fact according to Cordain, "two of the major B vitamin deficiency diseases which have plagued agricultural man (pellagra and beriberi)
are almost exclusively associated with excessive consumption of cereal grains."

Brett
I was just clarifying to someone who recently did Murph that the RX vest weight is 20#, not 40#.

Hey peeps, less than two weeks left to sign up for the East Coast CF Challenge in Albany, May 30-June 1! Anybody care to join me?

By the way, I called you all out publicly on the main board:
http://www.board.crossfit.com/showpost.php?p=293770&postcount=140

So, what's Your excuse?

:o)

thx Justin. I eat no green vegetables. But I never did. So that cannot be the cause. I think it was just the reduction in calories. I was not eating as much I think bc when u eat a steak for lunch you just are not so hungry for dinner and kind of skip it.

thx for not bashing my dr. :) no really-he actually asked me ho wmuch I can clean and jerk and said he wants to get his wife on crossfit.

FIRST official (incredibly modified) WOD!

31#
jumping ring dips (2x)
11:05

MUCH thanks to Court for all his help!

Great job, Staci! I'm three months into this and everyday hurts. I think the long timers on here will tell you it never gets easier -- you just push yourself harder.

The best thing is that you did the WOD, regardless of your modifications, your body will adapt! The beauty of Crossfit!

today i did elizabeth modified

65# squat cleans
jumping ring dips (x2)

11:35

owch

i wanted to say today that no matter how much a wod hurts, i am so happy that i have crossfit to ease the pain of being dumped via text message this week. at least i can surround myself with strong brave people that can face challenges everyday, and know that there are better, classier people who don't cower from true integrity and strength.

and people wonder why my music is so angry

Justin (and everybody else)--

There's no official 6-6:45pm class tonight because that's when Elements is usually happening. However, since Elements is over and the new one won't start just yet, people are welcome to come in and do the WOD on their own if they wish from 6-6:45. (Sign up for 6:45 or 7:30 if you want and/or need instruction/guidance.)

I'll be at the Box training a client from 5:30-6:30 so the place will definitely be open and accessible.

Marisela,

I was just dumped by my talent agency over the phone, not 10 minutes ago. I could use some of your music right now.

Marisela - if you were dating someone who would do that by text message then I would say that you were not dumped - you escaped! Imagine how screwed you would likely be if you relied upon someone with that apparent deficit of character to come through for you in a serious crisis?

Staci - Welcome to the machine...

Staci--sorry to hear that.

here's some of marisela's music:
www.myspace.com/seaskymusic

she's even better live, btw.

Marisela, I second what Moon said.

thanx for your support everyone. I know that i'm better off without a coward like him, but it stings.

staci-
this business is a cruel one. What i realize every time i go through a bad time is that i have always had, and will always have my music. My one true love, and the only thing that has been with me through it all. Oh, i can't wait to hear what comes of this break-up.
keep your chin up, darlin'. Literally-come to cfnyc and do some pull ups ;) it'll make you feel better.

So you are saying all those times I never called the girls back and deleted their voice mails was wrong????

I kid!!!

in your case, justin, i think it was the right thing to do being that if your WIFE found out, she would probablly kill the girls, then you. it would not be pleasnt

Staci-congrats on the WOD-that is awesome.

as for ur talent agency- sounds like they could not have been doing much for u anyway. Clearly they have a loose definition of the term "talent".

Marisela: that is about as good as the break up on the "post it". clearly another person who cannot recognize talent. hope i c u at lunchtime class 2 morrow. i miss ya.

Really looking forward to the WOD today. Stressful day at work (hour long one on one with the #2 guy in the company) plus apartment moving stress means I really want lift (reasonably) heavy things till it hurts and then keep going.

Marisela- that is total bullshit. Moon is right, you got out of that in the nick of time in order to enjoy your time with people who aren't emotionally retarded.

Staci- Sorry to hear about the rough going. Just go outside, enjoy the beautiful weather and I'm sure you will feel better.

As a general question to the board and to Staci in particular since you are a trail runner, I am looking for an addition to my weekly workout to train for adventure racing/ultra-lite camping. A friend of mine wants to go for a running/hiking/camping trip that will cover a good amount of elevation change. Any recommendations?

Kurt - since I've only run 2 trail races thus far (and one was in Delaware), I'm not overflowing with recommendations :) Yet. But I'll ask the trail runners I know - you'll most likely have to head up north a bit, either to Bear Mountain/Harriman (where I did my ultra on Saturday), or to the trails on the other side of the Hudson (north of Westchester).

I'll put out an email and ask around for you.

Thanks for asking around. Good job on the WOD, first one is intimidating. My first in the Box was Fran. Somewhere in the archives is the photographic evidence of the puddle of sweat that it reduced me to. Good times.

Hi Kurt,

I do quite a lot of hiking/camping myself and have also been to Bear Mountain / Harriman area quite a few times and would totally recommend it.

If you goto Eastern Mountain Sports you can gets maps of the region with all the trails. Then to get there you can take a train from Penn to Secaucus and from there to Tuxedo which is right next to Harriman state park.

Elizabeth

105# squat Cleans.

ring dips turned to slow negs quickly. damn it

15:54

I didn't mean to have 105# on the bar. I was going for 95#. Oh well. I think I would have been better at the dips if my cleans were lighter. I'm mad because I really need the work on my dips not on my cleans.

Power Elizabeth: 5:53
then to make up for the lack of the squat part of the cleans i did 45 135# front squats

Thanks Sam. I have actually been to Harriman a number of times and hiked Bear mountain a couple of times. I guess my question was geared more to what I can do differently to prepare for the stresses that running/jogging over changes in elevation with a pack on my back. I would guess that the best thing is to put on a pack, find some hills and go to town, but that isn't always practical. Are stairs a good option? Surf/sand running?

AllisonNYC you're making me feel weak!

I was saving this WOD to do tomorrow cause I'm so sore today. And I was going to do it with 95# to really work on my squat cleans. I guess that's out the window : )

"Heavy Elizabeth for the dip impaired"
-155 lb squat cleans
-2:1 bar dips (yes, I know the sub is 3:1 but I didn't have all night and I don't exactly feel like I cheated myself out of a workout)

25:00

(compare to 11:32 with 135lb power cleans and ring dips --except you can't)

I need to practice cleans -a lot. Almost bailed a few.

Brendan: ...

Kurt-if you haven't already, check out The New York Adventure Racing Association at www.nyara.org. It is training resource and event calendar for adventure races of all shapes and sizes in NY/NJ and more.

I want to thank Rob and Justin for the workout last night, it was brutal.

Oh Brian my shins hurt!! thanks again.

10:56 Sub 105 lb Power Cleans

Ha! Dave you're not weak at all but thanks for the compliment!

It was nice to see some of you tonight.

Figured out I like NO FALSE GRIP muscle ups better than false grip. I can kip harder. Thanks David for showing me.

eliz 14:17

You guys were great, and it looks like we need to work the clean and snatch movements into our daily warm-up.

Not having a floor to drop on makes it tough. Still, the more we work these movements, the more natural they will become. Pull one of the coaches aside to watch and comment these movements. A few adjustments can mean that you practice correctly more often, and then perform better in the wod instead of using the wod for practice time.

That goes for the warm-up, too. Get in the habit of using the warm-up to work the movements. The warm-up is not just to raise the body temp and shake off the desk bunnies. Like Pavlov's dog, the body knows what's coming when you drill the warm-up in the same way every time.

Admunson: same warm-up every time.

Thanks all for the encouragement tonight. I know it seemed like I was totally ignoring you during the workout, but your words really helped me through. I PR'ed by 5:50 since last time in January.

Holy crap Jeff!! That's incredible!

Great to be at the Box tonight - hard work goin' on there.

7:31
65 lbs; power cleans
jumping negatives (as slow as possible)

Thanks, AllisonNYC, for that great correction on my cleans. I wish you'd been around before the WOD so I coulda done it honest-like.

Negative Elizabeth
135# squat cleans
Negative ring dips
19:28

Wow that was heavy.
Wrist definitely a little stiff/sore following a little pop sound when I fell back in the first round. :(

power elizabeth
135#

13:11

i need to work on ring dips and clean form....just like those little russian toddlers with broom handles that keith talks about

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