Big Dawgs:
As Rx’d
(all out pedal to the metal)

Pack:
Five rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups

Buttercups:
Three rounds for time of:
Run 400 meters
15-24# Kettlebell swing, 15 reps
15 Beginner or Jumping Pull-ups

Christmas sucks! Nuff Said.

12 Days, Rx'd ish, and in my dyslexic fashion --> (i.e. 1 HSPU, 1 HSPU 2 Pistols, 1 HSPU 2 Pistols, 3 Ring Pushups...so what if I didn't consider the song)

Anyway, 12 Days Amendments:
Day 2: Pistols: Regular, not rocking
Day 3: Ring pushups, not ring dips
Day 6: 24" box, not sure what Rx'd was
Day 7: Toes to Bar, legs locked straight, brutal
Day 12: 1.5 Pood Bell to ring in the new year...Didn't see a 32, which reminds me, do we have it for Eva?

Anyone know if there's one in Brooklyn?

And in my rambling, ADD fashion, My 12 Days:

25:29

how son can we get in tomorrow before si class starts? and seng as its zero degrees outside and we want to do the 400 m do we row the 500 instead? :)

If you haven't done Eva before, this WOD is awful. It took me 41+ last time. Keep in mind I'm not very fast, but this is brutal. The swings and the PU really add up.

That said, how are we going to do this? Are there even 2 pood bells at the Box? I'd really like to do this as RX'd even if it means running up and down stairs. I can't get any slower than last time, can I?

In answer to Michelle: Rowing is probably the worst sub you could do for running. Having to row 1K every round then trying to hold onto the KB and PU bar might make Eva take into next week. What about jump ropes? Those jumping lunges for the last running WOD were miserable, just not in the way running is miserable.

Michelle, you (and anyone else) can get there early. Allison or I will get you started. (The sub is 800 meter row, not 500.)

Craig, I'll handle the logical details. (Yes there are 2 pood KB's available.)

This WOD is probably the worst one Ive ever done. Yeah Linda sucks, but this one never ends!! Sure there will be no stairs of death, but there is so much suck that it doesnt matter. Doing this at the OG Box, I actually had to grab the 2 pood to keep me from falling down on my last set when this one first came up. I would say though to truly do this as Rx'd, you should consider the Brooklyn spot. Plenty of pull up bar space, 2 poods, and space to run.

Eva
RX'd
40:38
Last round was awful. Legs were fried. Treadmill was set on 2.0 incline and 7.5 throughout running continuosly. One of the hardest wods I have evr done. As hard or worse than Fran with the 400 meter runs done back a few months ago.

What are the times for coming to Brooklyn?

Seriously...Did they really need to prove to us that Eva is tough? We've all seen the videos, we already know she's tough...Geez...

Rather than row (I had the same grip concerns as Craig), we subbed "suicides": Run from wall to first pillar and back, run from wall to second pillar an back, run from wall to third pillar and back, run to far wall and back. We did this twice in place of the 800. Not the same, maybe worse. The 800 is a bit more "long and steady", than sprinty and agile... We also put med balls on the floor by the pillars and we had to touch them.

So:

"Eva"
sub 2 "Suicides"
sub 1.5 pood KB

25:38

It was still nasty.

Regarding 2 pood KB: There appears to be ONE 50# KB at BB 2.0. There is also one 24kg KB and a couple 35# KBs.

I would follow up Thor's suggestion on doing this at B3. Not sure who is actually opening up tonight, but there are two 2 pood bells there, lots of space for pull ups. As for running, if you want to avoid the ice, you will need to run on the street, but the traffic isn't too bad between 6:30 and 9. The turnaround point for 800m is covered in snow, but most of the trainers there know where it is (middle of the driveway into Cooper Park).

Word of warning- bring really warm clothing. The gym still has no heat, so, while it is warmer inside than out, the difference is more a question of wind than anything else.

Yesterday's workout (taken from a CFE wod a couple of days before): 3 x 1200m run. Target was sub 5 min for each round. 2:30 rest the first time, 2 min rest the next. 4:52, 4:51, 4:54. It is cold outside.

don't know how you guys missed it, but there is a 2 pood KB in Box 2.0 in Manhattan, just got it from York this past weekend: it's the 70lb.

Official tally of all the KBs currently here at BB2.0:

3 15# KBs
2 16kg (17.6#) KBs
1 20# KB
1 25# KB
3 12kg (26.4#) KBs
4 35# KBs
2 16kg (35.2#/1 pood) KBs
1 20kg (44#) KB
1 50# KB
1 24kg (52.8#/1 1/2 pood) KB
1 70# (2 pood) KB

Sorry it gets a little confusing with the York KBs being in pounds instead of kilograms.

A simpler way to classify all the KBs would be as follows:

5 KBs that are around 16#
1 20# KB
4 KBs that are around 25#
6 KBs that are around 35#
1 44# KB
2 KBs that are around 52#
1 70# KB

Please note that this is only a current tally and more KBs are on their way very soon.

My Bad... What I MEANT to say was that there is one 70# KB at BB 2.0.

Oddly enough, none of us used that one this morning...

Whoever is considering this with the 800m row as a sub, beware. They may tell you that is the proper sub, but don't buy in -- I made the mistake of subbing 500m rows for the 400m runs in McFlurry, and I was totally f^*$ed. My legs were much more sore than they would have been from running, but more importantly my grip and pull was fried. Save your grip strength, because with 150 heavy ass KB swings and 150 pullups, I promise you'll need all of it you have.

Hari, aside from the option of rowing, is there another suggested sub? I remember on another post you mentioned that you would set up a system soon for handling running WODs, is there any further realization of what that might be and when it might be instituted? It would be much nicer to run, in some form or fashion (even if we have to take stairs), at some point than to always sub things for the runs.

Thanks,

Zach

Lots of kettlebell options, but I think I'm going to pick up one of these on my way over.

http://www.walmart.com/catalog/product.do?product_id=10270029

Being that Hari said we can get there early is
anyone planning on coming in and running this at 5:00 p.m.?

I was going to sub rows for runs but based on previous experience, as Zach stated, 1 to 1 is brutal. Haven't decided what a good distance for rowing would be.

Brian

i think my sub will be at crossfit virtuosity for the first time all year. via cab.

JoeR,

My advice, resist the urge. I much prefer DragonDoor KBs to the ones sold at most sporting shops (i.e. GoFit and Cathe --med ball / KB ??). Of course, for true knowledge on the subject, see what Court thinks, he knows far better than I.

Brian K,

I would suggest not rowing at all. I normally go 500m rows for 400m run subs, but in a workout that requires a lot of grip, it's not worth it. You still want the full distance of the row for cardio comparability, but it destroys you in other ways that are not good in the context of this WOD. I would sub something else entirely, such as the jumping lunges from last time, the suicides that Kirk did this morning, or a combination of either (or both) of those with double unders / jumping rope. The rope will help boost the metcon aspect like running, and jumping lunges will do the trick of destroying your legs. I'm sure some trainers can offer good advice on this, but those are just a few thoughts. Either way, take note of how whatever sub you choose works, so you know whether or not to repeat next time.

Today's lunchtime class had 6 people and we made the WOD work. We had one person start out with the jumprope sub (400 turns of the rope as the sub for 800m run) and everyone else doing the suicides sprints described above (see Kirk's comment). Soon the jumproper decided to do the sprints as well.

No one chose the rower, which I advised against.

I had 2 of the 6 people doing body rows on a barbell placed across the squat rack. I only let people who had unassisted pullups to have access to the pullup bar so as to keep things moving.

The KB situation worked out well and there was no fighting over who would use which KB. Turns out only one person was dumb enough to want to use the 2 pood. ; )

The 4 guys using the pullup bar had no trouble sharing the pullup bar and I doubt it had much (if any) impact on anyone's times.

This is a long WOD and doesn't lend itself to separate heats--but staggering the start seems to work best to avoid the sprints being a collision course.

One last thing: if you're not a hardened crossfitter of some experience and strength, PLEASE be sure to scale this WOD down (in KB weight and/or rep scheme). This is some hardcore shit.

Tackled this at Mid City this morning, using a 20kg KB and the assisted PU machine.

55:39, only because I was entirely too wussy to sprint all out after the first round, instead using the 800m to recover.

Did the KB swings in sets of 10, and the PU in sets of 10 for the first 3 rounds and in 5's for the last 2.

This is going to hurt soon....

ATTENTION EVENING BLACK BOXERS for tonight:

I'm here at the Box working and members can come in as early as 5pm to start the WOD if they wish so as to alleviate overcrowding on the temp pullup bar.

Hari will be here by 5:45pm at the latest and will be teaching tonight's classes.

Zach et al,

If you want to do the WOD as RX'd, I will take care of the details.

The buzzer is in place. We can prop open the fire door, and you can run, just like we did in BB 1.0, with less street traffic and one less flight of stairs.

No one has measured out via Google Maps what an 800m run would be--I'd highly suggest doing so beforehand if you want to do as Rx'd.

Thanks.

Hari,

Thanks for the heads up, I appreciate it. I'm a newbie here I guess, so I never got the joy of experiencing a run at BB 1.0.

Glad to hear it will be feasible to run there. Great news! Except for the fact that...oh, it's f*&^%ng cold! Should be fantastically painful

If you go out of BB 2.0 and turn right. The run around the block (to 6th, across 27 to Broadway, down to 26th, back to door of the BB 2.0) plus running down 26th to the corner of 6th and back to the BB 2.0 is approximately 820m.

Alison, will you be at the lunch class tomorrow???? I'm coming if you're gonna be there.

Alison, will you be at the lunch class tomorrow???? I'm coming if you're gonna be there.

I'm not running at all this week or next, so Eva made no sense. Instead did the DL/burpee wod (again) but changed it up a bit.

5 rounds
405# DL x5
burpees x10
7:24

also:
135# snatches x15
135# OHS x15

Suicide drills
1.5 pood
15 pullups
5 rounds
24:24

WOD w/ 1.5 pood in 38:??

Rd 1 15\15 KB 10\10\10 PU
Rd 2 10\10\10 KB 10\10\10 PU
Rd 3 10\10\10 KB 10\10\10 PU
Rd 4 10\10\10 KB 10\10\10 PU
Rd 5 10\10\10 KB 15\10\5 PU

If I had better (or any) KB form, I would have tried the 2 pood weight, but I think I'm already walking a fine line with risking back injury the way I'm swinging. Hari calculated 800m as 16 laps across the Box, so that's what the 7 p.m. class did - seemed to work well actually. I was going for two sets of 15 on the last set of Pullups, but somehow managed to rip my left palm. Other than that, I think the 1.5 pood kept me from fatiguing too much on grip\pull up strength.

WOD w/ 1.5 pood in 38:??

Rd 1 15\15 KB 10\10\10 PU
Rd 2 10\10\10 KB 10\10\10 PU
Rd 3 10\10\10 KB 10\10\10 PU
Rd 4 10\10\10 KB 10\10\10 PU
Rd 5 10\10\10 KB 15\10\5 PU

If I had better (or any) KB form, I would have tried the 2 pood weight, but I think I'm already walking a fine line with risking back injury the way I'm swinging. Hari calculated 800m as 16 laps across the Box, so that's what the 7 p.m. class did - seemed to work well actually. I was going for two sets of 15 on the last set of Pullups, but somehow managed to rip my left palm. Other than that, I think the 1.5 pood kept me from fatiguing too much on grip\pull up strength.

no eva but candlesticks sommersaults ( I SUCK) overhead walking sandbag lunges ( I SUCk), dips ( I DONT SUCK!) at crossfit vituosity. i finally made it out there. even if it took EVA to make me do it. great class keith!

Evening Classes

(Note: The length of Back Box 2.0 is about 25 meters. Eight times down and back is about 400 meters. Sixteen times down and back is about 800 meters.)

“Eva”

RX’d:

Craig 44:08
Hari 65:02

1.5 Pood

Tripp 38:18
Kurt 45:59
Josh 46:33
Dan Def 56:52

1.25 Pood

Joe R 57:26

Misc. Subs

Deverell (suicides, 1.5 pood, 15 pull-ups) 24:24
Brian K (600m row, 1.5 pood, 4 Rounds) 31:03
Jessica (440m row, ¾ pood, 25 body rows) 31:14
Arthur (800 m row, 1 pood, 20 red band pull-ups) 44:10
Tony (800m row, 10-20 pull-ups per) 51:58

Post corrections to comments.

I spent most of last night getting abused by EVA (7PM class)

46:33
Subbed 16 BB laps for 800M run
30 Swings (Subbed 1.5 Pood...50lb Kettlebell)
30 Pullups

X

5 Rounds

Yeah...that sucked. Doing this WOD as Rx'd with 2 pood would've been an unimaginable world of suck.

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