How appropriate!
She was too modest to mention this in a post, but Good Sam got her first unassisted pull ups yesterday. It must have been from drinking all those margaritas. (Does that still count as "unassisted"?)

Be sure to congratulate her!

Congratulations, Good Sam!

How to scale today's WOD, from the CrossFit/Brand X forums:

Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

Is there a proper belt at B3?

yay good sam! awesome!

will there be any additional "organized" workout this evening since my weighted pullups go super fast since i max out very fast; i will do sets of dead hangs but is there anything else on tap? i am going to try to make either 6 or 7 pm. hopefully 6.

Read the BS on workouts for women article.
Tracey Anderson who? Only 3lbs max recommended? WTF?
http://www.oprah.com/media/20080828_tows_workout
this sorta crap makes me appreciate crossfit women way much more than I already do.
Especially the CFNYC Women (MNHTN & BK)
Keep it up ladies :)

case in point, witnessing g.sam do her pullup.
nice.

My first time going heavy on weighted pull ups;

30, 40, 50, 60, 70, 80, 85

I love this WOD, andI usually use the 11# bike chain at Manhattan Box, but apparently either someone decided to take the carabiner or it has simply gotten lost.

That said, is there a proper belt or chain at either location to do this WOD Rx'd with heavy weights (110# +)?

for those of us uneducated crossfit folk what does a "proper" belt look like. it sounds so serious .

people use the weighted vests here too i assume? i cant blve that chain is gone. that was so helpful even if itwas not proper. zach what time ru coming tonight-6 or 7?

Couple of quick things:
1) Would it be possible to do one of the Sat or Sun WoD's today? Weighted singles usually don't take too long and I would very much like to get Barbara in.

2) Fully automatic weapons are awesome. I know this is non-sequiter, but a few of the CF crew headed out to Classic pistol this weekend and got to shoot a silenced, full auto MP5. Martin, please put those photos up, as I would like to be able to show Melissa what it was I spent all day (and a bunch of money) on.

I sent that article to a woman I know who trains with Tracey Anderson. Here's the exchange:

Her: "I didn't use any weights at all when I trained with Jill - my boxing trainer. And Gwyneth and Madonna both look amazing!"

Me: "Just offering you an opposing viewpoint."

Her: "Why"

Me: "Because I think its nuts to convince women to be weak.
I see it as Western Civilizations equivalent of the burka."

Her: "my boxing trainer is not weak - she is a world champion boxer - she never ever lifts more than 3 lb weights. but you know eveyrthing"

Me: "I absolutely don't know everything. As I wrote, I offered an opposing viewpoint. This isn't religion.
Never lifting more than three pounds strikes me as arbitrary. Surely women need to lift groceries, children, luggage?"

Her: "as i said, you know everything."

Don't feel too bad Hari, every conversation I have regarding health and nutrition here at work with people always ends up in the "Well you know everything!" comment. Why is that the best defense anyone ever throws up when you give actual facts?

Hari
Hit her with a 4lb medicine ball.

jeff-- bwahhhahahaahahh... Hit her with a 4 lb medicine ball. Hilarious.

I understand you can to an awesome "body weight" workout (see any Olympic gymnast or professional dancer) but not a complete and well rounded one.

While on that topic, let's say we have a special guest trainer, God (with a capital "G") putting us through a WOD. What would it be?

Hari good illustration of how to blow your chances at a second date. :)

Don't tell Jodi and her triple bodyweight deadlift about that article.
http://board.crossfit.com/showthread.php?t=37041

Congrats, Sam! You rock!

I just bought a weighted vest and have the opportunity to buy another at half off with no weight. Does anyone want one?

http://www.mirweightedvest.com/vests.asp

BW - 175

Kgs

16 - 24 - 24 - 25 (20 + chain) - 29 (24 +chain) (PR) - 29 - 37 (32+chain - fail)

hari when and where can i meet this woman?

I think they misquoted Tracey: women should be lifting no less than 300lbs!

It isn't exactly from a credible source, but apparently Jessica Biel does Crossfit.

http://www.tmz.com/2007/06/21/paris-getting-1-million-to-gab-on-today/

Beats Madonna and Gwyneth, in my opinion.

Just back from the real octoberfest and a few weeks of traveling around elsewhere in europe. Man it's hard to find a pullup bar in european hotels. I hope I can still do one after the dietary carnage I just went through.

As I was cleaning 50# bags of flour off the flour to my shoulder to carry them to dry storage, pressing the thirty pound weight for the brick chicken over my head so I could put it on top of the oven, and toting heavy wooden crates of fruit all around the kitchen at work today, I was thinking how glad I was I lifted heavy weights at Crossfit. It makes my job a lot easier, especially since I don't always have to depend on a guy to do it for me!

One female I work with even said (after an unsuccessful attempt at picking up the brick press off the ground), "Wait! Don't lift that weight onto the oven! Get the dishwasher to do it for you." I looked at her and said, "This is exactly why I do Crossfit."

She then shook her head and said, "You know, women shouldn't be able to lift like thirty pounds over their heads". I just about died when she said this.

No offense, but most non-Crossfitting women need to get a clue. Ok, get offended! But clearly children and handbags weigh more than three pounds, which they seem to tote around all day, and in some special cases while wearing high heels.

I just don't get it.

Congrats to Sam on the pull ups! Makes the burpees worth it.

Avery
I went over a brief O-lifting introduction with the Brooklyn beginners yesterday. I told them that cleans were functional for whenever they needed to shoulder 100# bags of rice.

BW 225
Kgs: 12, 16, 24, 28(fail), 26.2, 27.3(fail), 27.3(fail)

BW 210

First time doing weighted pullups.

11, 55, 64 (fail), 64 (fail), 60, 62.5, 64 (fail).

I barely made it past the bar on the successful attempts, and barely missed on the failed attempts. I must have a real weak uppertoppy muscle or something.

Thanks Brett for getting me one step closer to kipping. Did you ever know that you're my hero?

64
74
84
94
103 FAIL
87
98
100.5
105.5 PR

bwt 200lbs

60, 65, 70, 75, 78, 80, 83

in kg: 16, 20, 24, 24, 24, 24, 24

BW 161

Havent done this wod in 6 months. Lost some strength but that was to be expected.

Worked up to 106#lbs
failed with 56kg(123#lbs), and 52kg(#114)

PR still 54kg(119#)

in kg: 12, 16, 20, 24, 32, 40, 48, 50

bwt: 84kg

O.K., this were 8 sets, but I just wanted to do 50kg which means: personal record