Hari's right, 15 is the new 5...

I say the sub for 15 pull ups should be moving the radiator 2 inches to the right.

For this WOD, you should note the ratio

(3*Number of Rounds of this WOD) / Number of Cindy Rounds

For example, if you do 4 rounds on this and 16 Rounds on Cindy, the ratio would be

(3 *4) / 16 = 0.75.

The closer this ratio is to 1.0, the stronger you are; future Cindy improvements will be a function of improved cardio endurance. The lower the ratio, the weaker you are; your Cindy number is high because you use the time on each exercise to recover from the previous two.

Since it is likely you will have partial round on both this and Cindy, you also use the ratio

(total of all reps on this WOD) / (total of all reps on Cindy)

Does anyone have a ratio greater than 0.8? If I were betting on the CrossFit Games, I would bet on athletes with high Cindy scores AND ratios over 0.90.

A good sub for pull ups are sumo deadlift high pulls.

What's up Black Box

The meeting regarding the Brooklyn Box has been moved to... the Brooklyn Box.

Those who are still interested in helping bring the Brooklyn box online, we'll be doing the wod at around 7pm and afterwards having a shortish meeting.

This weekend I did my first sprint triathlon in the Poconos – the Black Bear. Although I had never done one, it is considered by many to be one of the most challenging courses in the Tri-State area. I completed a 750 meter swim, 18 mile bike ride and a 3.4 mile run in 1:44:50, placing 70th in a field of 276 men.

Considering I have never ran over 5 miles in my life at one time, I did not have clip-in pedals for the bike (or any fancy equipment for that matter) and had never swam in open water, I consider it to be quite ridiculous that I actually finished (much less finished where I did). And so I put the results up on this board as a testament to The Black Box, Brian D and Brian H.

A year ago this would be unheard of in my life - running was always brutal for me, and my stamina and fitness ability were almost non-existent (though I could bench press really well!). Three months ago I decided to start training - the running seminar the Brians put on, a spin class a week, and the Crossfit WODS were my only training sources. The results are more than I could have imagined. So thanks so much to the Box trainers and the Brians for helping me reach my goals and continue to push further towards even more ambitious pursuits.

And they ask what Crossfit folks do for cardio!

kick ass Tom, nicely done :)

Congratulations, Tom! I was wondering how the triathlon had gone for you. This is awesome to hear; placing in the top 100 is nothing to sneeze at your first time.

Congrats, Tom! Great (and well deserved) results!

Great job Tom!!!

Nice, Tom!

congrats tom!

any other subs for those of us who dont have a barbell or pullup bar? cant make it to the box today.

Michelle do you have a kettlebell? You could do sumo deadlift high pulls.

Congrats Tom! That is not an easy feat to accomplish.

Greetings,

I just wanted to tell you I stumbled upon your site from Crossfit.com. I really enjoy the daily links to articles on nutrition, gym culture, and other things Crossfitters care about. I am a garage Crossfitter from Seattle, Washington.

Keep’em coming.

Thanks,
Andy

avery -thx-i do but its 8kg...

Sam et al - I won't be able to make it to Brooklyn for that meeting, can you let me know how it goes? I'm happy to lend a hand to get the place working.

Hari - haven't done a Cindy yet, so have nothing to compare for the scores. Just give me time...

Way to go Tom! Glad to see you're kicking a$$ Crossfit style.

Tom, nice work. You put the training in. You beat 206 guys because you worked hard and consistently. Glad the box could help.

Nice work, Tom!

Dan R, you'll get to know Cindy soon enough.

Thanks all!

Fantastic, Tom! That's almost exactly in the top 25% of the field!

Congrats Tom!

Subbed 16kg renegade rows for the pullups so it worked out like:

15 renegade rows
15 pushups
45 squats

3rds + 7 RR's

Well that sucked.

Andy Mac--glad you enjoy the links. Nice to know my obsession with the internets is benefitting others. : )

Today's lunchtime class was great--we had a mix of different subs for the pullups going on (jumping pullups, renegade rows, SDLHPs), and all of them seemed equally painful. Afterwards I tortured my inflexible students with some intense stretching.

Tonight at the Cardboard Box, Juan and I made up a running oriented WOD in lieu of the Super Cindy due to shoulder issues.

20 minutes AMRAP:

400 meter run
30 sit ups
50 squats

4 rounds + 400 meters

Decided to finish up the 5th round which was something like 23:19 total?

5 Rounds + 7 Pull-ups

I'm missing the box somethign fierce. I've been doing some inpromptu WODs but it doesn't come close to working out with all of you.

On another note, I will be having my Grand Opening on Sunday June 15th from 1pm - 6pm. I'd love to see anyone that can make it and make sure that I put you through a good workout.

Congrats Tom on the great achievement!! Very impressive.

Great work on todays WOD everyone.

4 rounds + 15 pull ups + 2 pushups

20 minutes AMRAP:

400 meter run
30 sit ups
50 squats

4 rounds

corporate sponsorship

http://games.crossfit.com/images/AdidasStaffApparel.jpg

WOD at home

30 reps of the following complex:
deadlift, hang power clean, front squat, push press
w/ 2 x 45# DBs

~11:11

I dropped both DBs on my head on the first rep. Get a thorough warm up. Lesson learned.

WOD at home

10 chest slap push up
6 pistols (3 left then 3 right)
1 tuck lever pull up/body row
9 chest slap push ups
6 pistols (3 left then 3 right)
2 tuck lever pull ups/body rows
...
1 chest slap push up
6 pistols (3 left then 3 right)
10 tuck lever pull ups/body rows

~14:31

http://games.crossfit.com/athletes/athlete-profile-john-welbourn.html

Hmm, so I guess the NFL guys are pretty strong, and powerful. This one is going to the games...

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

4 rounds + 15 pull ups + 25 push ups

So 75 Pull-ups, 145 push ups, 180 squats

compared to my best cindy which was: 70 pull-ups, 140 push ups, 209 squats (13 rounds + 5 + 10 + 14)

Very close to a 1:1 ratio, which apparently means i've got better since my last cindy..

"http://games.crossfit.com/athletes/athlete-profile-john-welbourn.html

Hmm, so I guess the NFL guys are pretty strong, and powerful. This one is going to the games..."

god damn!
this dude is a beast

Brett- Holy crap that guy shoulder presses more than I can deadlift and he eats 50 blocks a day on the zone. I would be worried that he might miss a meal, look over at me and think to himself "hmm, that guy's arm looks like 10 blocks or so."

My ratio was 0.78.

Sam, I agree with your assumption that your Cindy has probably improved considerably, thereby temporarily inflating your ratio. On the other hand, you could just be turning into a CF monster.

Based on OPT's results, I am not betting on him to win again at this year's CF Games.

OPT's Ratio = (3*9)/(33 1/3) = 0.835

Data from these comments:

9 rds on the nose
bwt-167
34 yom
5'10"

Comment #303 - Posted by: OPT at June 4, 2008 12:33 PM

32 + 1/3 Cindy's - PB

bwt-164
34 yom

Comment #218 - Posted by: OPT at March 5, 2008 12:38 PM