Back when this WOD was created at CFNYC, there were no women doing it, so there's only a men's weight listed. I consulted with the CF experts, and it seems like a good way to scale it for the average CF woman would be to use the same plates that the guys would but instead of the 45# bar, use the 22# bar, reducing the weight on each of the exercises by 23#.

Also, the men should feel free to scale down as needed--those weights posted are the benchmark for the average-sized regularly CFing male (i.e., approx 180#, been doing CF at least a year or so).

Also, this Friday is a Rest Day, meaning that this Friday night is a Rest Day Dinner. Keep your schedule clear and check back on the blog this week for details and to RSVP if you're planning on going...

as i WILL now be on my New 1/2 gallon a milk day in order to gain the necessary 8Olbs coach rip told me i needed to gain --though eventully he settled for a good solid 25 --while Hari got bumped up from 20 to 30lbs I am hopeful that soon I could do marshall's law as rxd for the ladies' weight. Until i learn to stomach whole milk i will need to go with the scaled version. I must ask:
WHAT IS A Stiff leg DEADLIFT? IS IT A DEADLIFT THAT YOU SET UP AS A NORMAL ONE-
I.E place bar halfway over shoes, lean over with arms locked and place hands on bars with straight legs and have bar already touching shins , keep gaze in front ahead staright up and pull in as rest of deadlift and lower same way with no bed in legs?
is thsi at all right? Help?

who got milk>

special wod for all rips fans:
drink 16 glasses of whole (yes whole) milk for time and at the end u must paraphrase as best as possible three of rip's disdainful comments regarding athletes who are considered skinny or inferior and who clearly have not had their gallon a day (some cues: cyclists, runners, alleged size of former crossfitters)

winner will get first Official Crossfit "WANT RIP?"
GET SOME GODDAM MILK! hoodies avavilale only in non colorful palattes since the colorfoul plattae is reserved solely for the cyclists.

Anybody else interested in traveling to VA for 11/9 to attend the Bathurst seminar?

Michelle didn't you just get back from a RIP seminar? You should be the one telling US what a stiff-legged deadlift is!

And yeah, that's exactly it. A deadlift with your legs straight.

However, note the difference between a stiff-legged deadlift and a Romanian deadlift. In the Romanian, the hips close more, by sticking your ass back. This allows the hips to become the primary mover, which is not the goal of the stiff-leggged deadlift (which focuses on hamstrings, glutes, and by nature the lower back).

In other news, I'm excited for Z-Health! See you at 6 :)

PS - Exciting news about the games qualifiers.

I definitely want to go this year assuming it works out with school.

Anybody else considering it?

Hey guys, thanks for spreading the word about the Beast Skills Seminar, we're excited to have Jim do his thing. Happy to have any of you down that would like to come. Let me know if you have any questions about places to stay, the seminar, or the box.

-Brian
Potomac Crossfit

Finally back at the computer after this weekends Urbanathlon. Zach and Dave both did really well, Zach finishing the race despite injury in the first leg. I don't know how you finished the race with a rolled ankle, you tough SoB.

I had a great time, although the weather was much worse this year, with everything wet, leading to a number of injuries on the course, including a runner in front of me tumbling down a flight of stone steps.

I had a good first leg, at about 21 minutes for the first three miles, including obstacles. The second leg was terrible for me and rammed home the idea that I need to re-learn how to run. My form fell apart, breath ragged and I really had to reach into the pain box to not lose more than the 20 places that I did. I was probably one of the few people on the course who just wanted to get to the stairs so I could make up some time.

The last leg, including the 52 story building, was great, with an improvement of 2 minutes from last years 18:30 for the stairs, I picked up all the spots I lost and then some. Stuck it to the end and finished 24th out of ~950 individuals competing. More importantly, I achieved my goal of improving my total time by 10 minutes, to 1:12:31.

Also got to meet the great folks from CF Dover, who traveled up the night before to compete in the relay portion of the race. We talked about having a Dover vs. NYC multi-sport competition in the future, which would be 6 shades of awesome. Also got to meet some friendly people from CF Albany, who say hi to Gillian, Mike and Jacinto.

I am really looking forward to next year and have resolved to make it a 2009 goal to win the race. That is probably a crazy reach for me, but if I don't set the goal, I will never make it.

Not sure if I have to say so, but I am in for the Z-health Seminar tonight. My locked up calves would greatly appreciate some mobility right about now.

Thanks for the compliments, Kurt. I plan on doing the race again next year as well, but in the meantime definitely need to get my sloppy-ass running form to a cert and fix some things. That and just simply run more, I think. Like you said, just as soon as their is mobility in my calves again.

Jordan, I definitely want to compete in the games at some point, but not sure if this year would work for me with work. That decision will have to come later for me, but I think it's more likely that I would be able to swing competing in the games the following year. We'll see.

Very interested in the Z-Health seminar tonight, and going to try everything I can to get out of the office in time to make it. We'll see how that goes. Is it a mortal sin if I manage to leave here at 6 and am slgihtly late?

i signed up for the beastskills gymnastics seminar

I was going to ask if anyone else was thinking about the beast skills seminar.

So...now that I know Juan is going. Is anyone else considering? Could be a fun little road trip -- approx. 4+ hrs.

Thanks for the shout out Kurt. I must say I underestimated the urbanathlon, I knew it would be tough but the stairs were awful. I felt like I couldn't breathe in the stairs because it was so humid. My calves are still throbbing, next year I'm going to dedicate a good amount of time to training for this. I finished in 1:23 and I want to shave off at least 10 minutes next year, top 25 would be awesome.

Zach I'm in on a running cert, we'll pose all the way to the top.

Congrats on your race Kurt, really impressive.

Thanks Dave.

Re: Running cert- I am considering doing this one:
http://www.regonline.com/builder/site/Default.aspx?eventid=646317

It is in Topsfield, Mass., which looks to be about 20 miles north of Boston. Here is the map: http://www.regonline.com/builder/site/Default.aspx?eventid=646317

Anybody interested?

Kurt,

I've been considering the same cert in Topsfield. I'm not sure yet if I could make it work with my work schedule, but am hoping to get a little more clarity by the end of this week. If I register and then find out I can't go because of work, is there a way to get money back?

Can anyone tell me where the Z-Health seminar is. I'm in town for a few days from Shanghai and would like to see the old crew. Gene

Any way to do this workout tonight in Manhattan? After seminar during the Elements if it doesn't interfere?

First time ever doing the 30 MUs as prescribed!

30 MUs
12:30

then

3 two-rope climbs (1 each hand, up to 30', descend on one)

then

75 reverse hyperextensions
75 GHD situps

Marshall Law WOD

29:10 RX'd

Greeting from Massachusetts!
Up here visiting some friends for a long weekend.
Worked out today with Sean "Dammit" Manseau - who many of you will know. He has a great set-up here at Pioneer Valley Crossfit.
They're closed on Sunday, so we did yesterday's WOD today.

As usual, first time for Push Jerks for me, but Sean added some great coaching to work already done by Jacinto and I had a great time. Maxed out the weight at 135 to focus on technique, but it was GREAT! 65, 95, 115, 135, 135

We ended the session with a nasty mini-WOD:
for 5 minutes:
30 sec. of as many burpees as possible
30 seconds of plank.

It was surprisingly brutal!

Highly recommend Pioneer Valley Crossfit if you guys are in the area!

hey all. agai, totally off topic, but i wanted to all of you who care know that i won the competition on friday. it was pretty awesome and i wanted to thank jeff juan and sam for coming out. all of you "crossville" people were great to have there.

i will be headlining at don't tell mama's on friday, october 24th. (i think)

thanx again. it truly means the world to me.

Congrats Marisela! That is awesome. Nice work--Should be fun to see the big show at Don't Tell Mama's.

Thanks Z-Health - Very cool seminar.

I threw out all my shoes & my hamstrings are so much looser!

Great seminar guys!! Thank you to the CF Black Box crew and the Z-Health crew.

Marshall Law
21:55 as rxd

Tough wod.

awesome marisela-! (in case juan didnt tell u i said so that night).

i am really going o try to come and see ur show!

Thanks for bringing us the Z-Health folks. Very interesting stuff.

are we all buying nike free shoes now?
I hope we all don't end up with the same color shoes.
he ok'd chucks as well right?

24:30...First round as RX'd, 2nd n' 3rd subbed 75lb OHS.

Thanks to everyone who's going to make the trip down to Virginia! The last seminar I held was a great time and went over nearly double the time! People just wouldn't leave! I hope to teach progressions and give each and every attendee helpful advice so they can be strong with their gymnastic movements. I'll see you all on November 9th!