SCALING OPTIONS courtesy of CrossFit/Brand X forums:

Big Dawgs:
as Rx’d
women - 65#

The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

women - 65#

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

RX'd:

Lt. Gabe 10 Rounds
Keith W 9 Rounds
Tim 7 Rounds + 5 + 5
Brian H 7 Rounds + 5
Jacinto 7 Rounds
Chris P 6 Rounds
Hari 6 Rounds
Scott 6 Rounds

Subs:

Arthur (55 lbs) 4Rounds + 5 + 7 + 2
Aram (45 lbs) 8 Rounds

Self Train

Craig
Zach

That was an exceptionally long 20 minutes. Thanks to Zach for the motivation to go from 8 rounds to 9 rounds. That push really helped.

Good seeing the crew.

First things first, props to Keith for pushing that 9th round even with me yelling. With 60 seconds left he was still lying on the ground. But he grabbed the bar for thrusters at about 50 seconds and didn't put it down until he finished HPCs...then with 35 seconds or so he started into the SDHP, and it was great to see his intensity and drive to push all the way to the last second to rep out number 10. Great work.

And also, thanks to Keith for the pointer on my TGUs. I am relatively new to CFNYC and never had the chance to train with him before, but now I see what everyone raves about -- you're definitely a great coach, Keith. Thanks again!

Inspired by injury, Craig came up with what turned out to be an incredibly brutal WOD. This WOD was intended to have the 20lb weight vest worn the whole way through, with a rep sequence of 9-6-3 for MUs, but with low rings and an inability to kip, weighted MUs were exceptionally tough. Maybe later when the pullups apparatus is up and functional.

With 20lb weight vest:
50 Back Extensions
50 Situps (unanchored)
48 ft waiters walk - Right arm - 1.5 pood KB
48 ft waiters walk - Left arm - 1.5 pood KB

Without weight vest:
18 Muscle ups
27 2 Pood KB high pulls (just high pull, not SDHP)
12 Muscles ups
18 High Pulls
6 Muscle Ups
9 High Pulls

With 20lb weight vest:
L Arm Waiters walks
R arm waiters walks
50 situps
50 Back extensions

Zach: 26:27 -- a lot of failure on muscle ups after the jacked up Angie I did yesterday, + about 20 seconds lost attempting weighted MUs
Craig: 25:23 -- lost about a minute attempting a couple weighted MUs

WOD as Rx'd in Brooklyn today:

8 Rounds + 3 SDHP

Not the easiest WOD considering JT on Thursday and 5x5 Squats yesterday. My thrusters were horrifically painful both on the way down and the way up.

I'm still sore as shit. Those SDHPs were brutal on my bruised ribs from hockey yesterday. Can't wait for tomorrow!

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