Any thoughts on pacing for this workout?

What's the chance the pull-up contraption will be bolted to the ground today? The rig sways like crazy when one kips.

Damn, had a feeling that my 2 days of rest would include at least one workout I would really have wanted to do.

Congrats on the MU, Dan. Hope your second one comes faster than mine.

Jeff, where are the rings on sale or are you selling your own?

Last- Who is going to Fishkill for Robzilla's opening on Saturday? Would like to go up as a group.

For those who don't visit CFVirtuosity's blog, Keith's WoD for today shows a little love for our very own Erica (Center in the above picture):

http://www.crossfitvirtuosity.com/

A little birdie told me that the pullup contraption has entered the building at Black Box Manhattan.

Also, the July 7 Mon/Fri Elements Workshop just sold out, but I will be posting some new Elements Workshops ASAP, so stay tuned if you're interested, and drop me an email at allison AT crossfitnyc DOT com if you'd like on my email list for Elements Workshops notification.

does anyone else think that sam's on steroids? i haven't seen anyone look that un-british since daniel craig. christ.

Congrats Dan R!

Kurt
The rings are sold by Coach Sommer (gymnasticbodies website). Historically, his online store hasn't been working, but he sells rings on eBay.

Michelle
You need to come to the Brooklyn Box if you're interested in the fried rings.

Bad Sam
You've come a long way from being an amateur hairdresser!

Yeah, Sam definitely has the Tobey McGuire in Spiderman thing going on...

Hey all - Just wanted to congratulate you on your initiative and commitment to fixing up your spot in Williamsburg, even as you take on your temporary and new boxes in Manhattan. I see great energy, momentum and positivity happening in the community, and it's certainly inspiring.

While we're dishing out all this back slapping, I want to mention that you owe the One Arm Bandit a high five. She got her first deadhang last night.

she got a couple didn't she.
good job.

Regarding Jeff's amateur hairdresser comment: see this photo (http://www.flickr.com/photos/samfold/2595598038/).

Yes, I was pretty bloody skinny. I'm still a geek though.

And congrats to Erica on her strict pull-up.

Erica is the woman!

whoa sam-i dont see u for 2 months and wow. maybe i need to go to brooklyn to get more cocktail body parts!

Strong and beautiful, how freaking cool is that! ;)

and erica congrats! i could never understand how u could do like a million kips in no time but no dead hangs-i knew it was just a matter of time-now you will be doing 2 million kips in no time. awesome job!

Congrats to Erica on her dead hang pullup.

Congrats to Dan on his muscle up.

Congrats to Sam on his new job as an underwear model.

Happy Birthday to Marisela.

Ditto to everything Tyler just said, especially Marisela the birthday girl. Got to see her last night but since today's her actual birthday, HAPPY BIRTHDAY, woman!

Congrats Erica, although I guess I had foolishly assumed that you had already blown through that benchmark, given your ability to knock out 10 or 15 kips without breaking a sweat.

Happy Birthday Marisela, congrats to Dan R on the MU, and to Erica on the DH Pull-up!

Dan R writes,

"Any thoughts on pacing for this workout?"

In my opinion, you should be doing the close to the same number of reps between breaks in each round. For example, don't start out doing 10 pull-ups unbroken and end up doing 3,3,2,2. If you are going to start with 0 breaks and end with 4 breaks, I think you are better off using 1 break in each round. So, for example do 5,5. This approach will minimize the total number of breaks over the course of the WOD. Even if you go with, say, 4,3,3 taking 2 breaks during each round, I believe you will be able to function on fewer and much shorter breaks over the course of the WOD.

Also, you should try not to rest when switching exercises. You're switching muscles and don't need the break. Catch your breath during you planned breaks within a given exercise.

I did 10 rounds last time. Today I want to do 12. I will set my interval timer for 25 seconds and try for exactly 5 round of each exercise during each interval. It may break down at the end ("no battle plan survives direct contact with the enemy") but I think this approach will give me the best shot.

Happy Birthday, Marisela!
Now we just have to be watchful for the signs of roid-rage in
Bad Sam...just a matter of time.

The Fishkill crew so far --
Good Sam
Jeff
Kurt
Torch
Juan

Plan is to meet at Grand Central at 11.20 or so to make it onto the 11.45 train up the Hudson.

If anyone else wants to come, let us know, or just turn up tomorrow morning!

Dan R.
Here's what you do. Set up next to Brendan or Kevin and do what they do and rest when and if they rest. That's the easiest way to improve your score.

http://online.wsj.com/public/resources/documents/info-GREATEST08.html

I haven't actually read this article yet.

Lunchtime WOD with Tag, John, Martin and Michelle

32#, jumping PU
10 rounds plus 10 thrusters and 3 pull-ups

Many thanks to Hari for his indispensable assistance with pacing and for keeping me honest with my pull-ups :)

Hari and Keith - thanks for the great advice as I feel like a total noob trying to find my way with regards to strengths/weaknesses for CrossFit.

I like the idea of breaking down the exercises into chunks, 5 reps seems very reasonable as opposed to burning out on the first 3 rounds, so a little analysis...

My kipping pullups are about 1 sec. a rep (conservative estimation)
Thrusters are likely to be a little slower, say 1.3 sec. a rep
Need to factor in transition time: generous time at 10 seconds (depending on how busy it is, perhaps bring it down to 5)
And recovery time between sets of exercises (10 seconds of generous recovery time)

and of course, some value for fatigue: not knowing better I assigned a constant time penalty of 10% per round. Most likely this should be a variable defendant upon the amount of work done previously, and perhaps if I wanted to get really technical, have a multi variable function for fatigue based upon power, time, and muscle groups.

Anyway, using the simplified equation...

Round 1 looks like:
6.5 seconds - 5 Thrusters
10 Seconds rest (includes regrip)
6.5 seconds - 5 Thrusters
10 Seconds transition to Pullups
5 seconds - 5 Pullups
10 Seconds rest (includes regrip)
5 seconds - 5 Pullups
10 Seconds transition to Thrusters
For a 63 second round

Where round 10 looks like
12.35 seconds - 5 Thrusters
10 Seconds rest (includes regrip)
12.35 seconds - 5 Thrusters
10 Seconds transition to Pullups
9.5 seconds - 5 Pullups
10 Seconds rest (includes regrip)
9.5 seconds - 5 Pullups
10 Seconds transition to Thrusters
For a 83.7 second round

Have no idea how far off the mark I am with this - the calculations suggests 15 rounds are doable. In about 3 hours I'll know for sure!

Awesome work Staci!

Here's a cool little web-app that sends a text message of the WOD to your cellphone daily.

http://www.angrydalty.com/crossfit.htm

Happy Birthday Marisela!!!

Was really fun to be back at the box after basically cheating on almost every workout I did on my own. All of you kept me honest and everyone did an amazing job. martin-you rocked it-I never saw someone go so low on thrusters. twas an honor to keep track of your rounds.
Hari-thanks for all your help-though my results were disappointing-I am now better equipped to kick some butt next time - now that the temporary space has woken my sorry ass up.

and thanks for the muscle up tutorial. I have now successfully put my left shoulder back in its original space. more or less.

WOD
45 lbs for thursters
4 pullups shy of 6 rounds.
(which sounds better than 5 rounds plus 10 thrusters and 6 pullups)
thrusters were really easy. pullups killed me. its been waaaayyy too long since I have seen a pullup bar.

Sounds like a good opportunity for a Crossfit woman!

9) Summary: Women Athletes with Compelling Stories

Name: Margie Goldsmith

Email: mgoldsmith@mgproductions.com

Title: FREE LANCE WRITER

Media Outlet/Publication: A WOMANS SPORTS MAGAZINE

Anonymous? No

Specific Geographic Region? No

Region: America

Deadline: 10:00 AM EASTERN - June 23

Query:

"Looking for a woman AT LEAST 21 YEARS OLD participating in an
INDIVIDUAL TRADITIONAL SPORT with a compelling story that inspires
readers to try something new or take on a new athletic challenge.
Pro athlete is also good. THE STORY MUST INSPIRE THE READERS."

Lunch-time Class

Jon........ 10 Rounds + 10 + 0 (As RX'd)
Martin...... 8 Rounds + 10 + 0 (As RX'd)
Michelle... 5 Rounds + 10 + 6 (As RX'd)
Staci...... 11 Rounds + 10 + 3 (32 lbs, Jumping Pull-ups)
Tag........ 10 Rounds + 10 + 0 (Jumping Pull-ups)

Erica-- can you help this girl? A cut and paste from the crossfit message board:

http://www.board.crossfit.com/showthread.php?t=33200

Just started CrossFit and love the lower body stuff. However, I'm recovering from torn ligament surgery in my wrist and can't do any exercises yet that put me in a "pushup" type position or full weight bearing like a "pullup".

Can anyone suggest some upper body exercises I can go to keep me in shape? I used to be able to do pullups and pushups until this injury so this is driving me nuts. I can lift a little bit of weight if I wear my splint.

Help me from becoming a wimpy girl!!

OHS

165#

So many congratulations to go around:

Sam - Damn. Just, damn! You've come a long way with some amazing progress. Maybe you could be a spokesperson for Muscle Milk.

Erica - Congrats on the deadhang PU!

Dan R. - Nice work on the MU. You're a force to be reckoned with and I know once you figure out pacing for your workouts it's gonna be even harder to keep up with you.

Marisela - HAPPY BIRTHDAY!!

AllisonNYC - Nice work on the OHS. It seems like you're hitting PRs every week. Pretty soon you'll be able to press me overhead ;)

I've gotta run and get more stuff togehter for tomorrow. Keep up the great work everyone.

Happy Birthday Marisela!!!

oh, n' Friday's dumb internet video of the day. The YES dance. http://www.youtube.com/watch?v=eyqUj3PGHv4

Have a good weekend everybody.

7 rounds, 10 thrusters in 15min

before the pullup bar broke. 1st time with this wod. Tore a callous on round 2 and that took a bunch wind out of my sails. Felt horrible all around.

Happy Birthday Marisela!! Had a bit too much to drink. Did this in the morning.!

12 rounds. The alcohol was coming out of my pores as attested to by Elise. Felt extra horrible doing this. Apparently I smelled like a wino!! Gotta love it:(