Audrey's is all kinds of determination.

My new favorite WOD to hate...

Classic Jacinto 55 burpee "warm-up" to start the day right.

WOD:
7 rounds - 10, 10, 10, 10, 10, 8, 5

...and yet another thing to work on: running. As Dan said this morning: "eventually you realize you aren't good at anything".

Must work to be better.

Wrapped up with skill work on Cleans - thanks Jacinto!

Great work, Audrey! You've come a long way.

Audrey is a monster :)

I was there for the 4 PU on the Tabata WOD...impressive...wish I pushed as hard & as consistently as Audrey does every workout

Question about yesterday's WOD - What counts as one rep for the shovel? Start on one side touch the other & back?

I'm traveling for work right now & will probably be making up several WODs when I get back.

Good job, Audrey!

Kirk, that is a great quote from Dan. Embodies the feeling I get when I leave the Box after a sub-par performance.

Re: Triathlon article- Definitely support the idea of more people doing them. Only difficult part of training is actually finding a place to learn/do the swimming. I actually think adventure races are better for cross fitters, but there are fewer of them and it is much more of a niche activity.

I also found it funny that the author started his training for the swimming where I ended it (i.e. unable to swim more than 50 meters without gasping for breath). That was not the smartest thing I have ever done.

Kurt question for you. I'm running the urbanathlon Saturday as I've mentioned before. I'm trying to plan this out as to what I think is most efficient partly by looking at last year's times. Looking at a pdf of the results if you add up anyones times for Leg 1-3 and the stair climb it doesn't equal their total time for the race, do you know why this is? This is the link for the results

http://www.menshealthurbanathlon.com/downloads/individual%20splits_ny07.pdf

Thanks,
Dave

Craig cinci, yeah 1 rep is over and back.

Kurt nevermind I figured it out, the stair climb times were not included in the total time posted

I think my lungs are still burning after this one with the Jacinto and the morning crew.

55 Burpees

Then...

"Nicole"
8 Rounds
13+12+10+13+10+10+10+10 = 88 pullups

I'm looking forward to some especially brutal Jacinto WOD's next week during the "rest days"!

Dave- nice catch. All this time and I never actually compared them, just assumed that they were accurate. Looks like there is a discrepancy of around 17 minutes between my totals (higher) and my final time (lower).

If I had to guess, I would think the final times are more accurate, because I remember finishing much faster than anticipated, meaning that my family actually missed me at the finish line because I told them 8:30 and I was finished before that. I would think that the stair climb is actually being counted as part of leg 3, which would explain why it seems to be sooooo slow. When you add up just the three legs, it seems to work out much closer.

Will have to re-adjust the pacing strategy. Thanks for the heads up.

HEY EVERYBODY!

PLEASE READ MY NEW POST WITH REGARDS TO RE-LOCATING CLASSES THIS WEEKEND.

Any questions/concerns, please voice them in that post's comments section, thanks.

The guy who finished first last year's total time is close to 1:15 if you include the stair climb in his time. I caught this by looking through the results and seeing a guy I know who put up a time I thought was impossible for me, and I know I can beat him. How long on average would each obstacle area take to complete? I'm building in 2 minutes when trying to scheme this race.

The barricades and culvert barely slowed me down. Would have been easier if they were spaced out so you could hurdle them, but I just vaulted each one and then dove through the pipe. The balance beam was the slowest, because of the long lines. Probably waited 90-120 seconds before getting on one and then stop and go to cross.

Marine hurdles were fast, as was the taxi jump. The wall at the end was a little more difficult, but only because it is right at the end and I had significantly less upper body strength last year.

I have seen very few people come to Black Box with Audrey's level of consistency and determination.

First of all, my bad for not commenting on Audrey's fantastic pull-up success story in my post this morning.
Audrey, we've not met, but stories like yours are exactly why I love this whole Crossfit thing! Seriously nice work.

Second, I have a question - OK, I have many questions - but the one I want to ask to today is: What does everyone think of the Crossfit Journal? I am millimeters away from getting a subscription, but wanted to see what people here at Crossfit NYC had to say first.

awesome resource. the articles and the full lengths video. you learn a lot for just 25 a year. Plus with the new revamped site you can access all the old stuff way much easier.

Scaling options for today's WOD, courtesy, as always, of the Brand X forums:

Big Dawgs and Pack:
As Rx’d

Puppies:
5 rounds of:
Run 200 M
12 jumping pull ups or beginner pull ups

Buttercups:
3 rounds
run 200 M
12 jumping pull ups

well deserved props, audrey. keep it up.

and in case anyone was wondering, a 500m row sub is DEFINITELY NOT a good idea. same number of rounds but cut my pull-ups in half..

BTW, did I mention that Audrey kicks ass?

First off, I have to say that I couldn't agree more about Audrey's consistency, determination and drive. Everytime she is there it is amazing to watch.

Secondly, good advice on not rowing, Chad. I have to go a step further and suggest people stop subbing rowing everytime there is a run. I see it far too often, and I have to suggest just doing the run, and being slow for a little while until you build up your abilities and capacity for it, if that's what it takes. We all know that eventually everyone gets screwed in Crossfit, and if running screws you, so be it. But practice it. Get better at it. Deal with it. There's a reason it's included in the workouts some days and a reason rowing is included others.

I'm not pointing fingers at all here, cause I think most of us have shied away from runs at one time or another, but I think defaulting to a row as soon as you see it is going to be a run is also a bad idea.

I'm not against subbing or scaling, but I don't think you should default to a row anytime a run comes up, or simply avoid running workouts altogether because you don't like them. I also don't think running needs scaled for--we can all do it, honestly. Step into the ring of fire with whatever WOD you hate or are intimidated by, go through it, and come out on the other side feeling better for it.

Okay...am off the soap box for now. Good luck to everyone tonight. Definitely looking forward to this one and to a little POSE practice before the Urbanathlon on Saturday.

In re: Zach's comment on rowing vs. running...

While I agree with what you say Zach, I think that some people choose to row instead of run simply to avoid the running equivalent of "road rage"--dealing with those sidewalk pedestrians is no fun at all.

I'm just glad that we can offer rowing as an alternative for those who'd rather not have to deal with the sidewalk crowd. Don't forget, it's always possible to sub KB swings, burpees, or jump rope instead of rowing if you're looking for an alternative to running--just ask your coach what amount of swing, burpees, etc., you need to do to be equivalent to the called-for distance.

As long as we can maintain a similar stimulus so that the workout's nature is not completely changed, I as a trainer am not opposed to that sort of subbing.

And finally, if/when one gets the opportunity, definitely get on an outdoor track and do some track running work! It's fun in a brutal sort of way, and it's nice to have the exactness of measurement and flatness of surface that a track provides.

sub 500m row w/ Chad due to plantar fasciitis

6 rounds (9, 7, 8, 8, 10, 8)

rowing killed my grip.

I'll be posting it later this evening, but just be warned...

Tomorrow we dine in KettleHell!

Yep-When I went to the Manhattan Box, I had to stop running because I was close to getting into a few fights and one actual scuffle. One time, I almost had to protect Kurt from some construction douche bag from jumping on him from behind. Good thing about the Brooklyn Box-No road rage! Doesnt help much now that Im doing Performance Menu, but for all you who want to run in a stress free environment, come on over!!!

as Rx'd
8 rounds, 90 pullups.
Great workout!

If I get to pick a bodyguard, Thor is a pretty good choice.

I second running at B3. Distances marked, little traffic and plenty of pull up space. Hope to see you there tonight!

FTR:

- the only reason I didn't run is because I didn't have shoes
- nevertheless, I get road rage just walking in midtown
- rowing is awesome

down for the next running WOD at the brooklyn box..

Running is definitely less stressful at 3B. If I don't go to the track to do a WOD like this, I go there.

I learned about not subbing running with rowing when I did Helen last summer. Grip and pulling muscles...GONE!

Kirk, it would be silly not get the Journal. For 25 bucks you get access to every article and video in from journal ever published. There's a lot of good info out there.

6 rounds

20-20-16-15-15-15 = 101 PR

Thanks to everyone for all the encouragement and coaching along the way. I really appreciate all the amazing comments. That picture shows something, not sure if it's determination...

6 Rounds (15, 15, 12, 12, 12, 10) = 76 (PR)

7 rounds

14,10,9,9,8,8,2 - 60

Done in BBB

as rx'd 9 rounds

26(first 15 chest to bar),18,12,9,12,12,12,10,2

113(PR)

I think we miscounted in Brooklyn cause we counted 101 even though I did 9 rounds. Might have missed one of the 12 rep rounds I did.

Will do a recount tomorrow.

7 rounds
75 pullups

7 rounds
40, 20, 20, 20, 15, 15, 10

This morning, very approximate 400m, dead hang pull-ups:

8 rounds - 14, 8, 8, 6, 6, 6, 6, 2 - total: 56

Bah.