Scaling options for today's workout, courtesy of the CrossFit Brand X forums:

Big Dawgs:
As Rxd

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies:
“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies if you cannot do pull ups do beginner pull ups.

%$%#^&&*@... The power just went out, killed the internet connection and my half composed post. Welcome to Kabul.

Almost made me cry yesterday when they posted the CFT… Man! I wanted to do it SO BAD. Sadly, the most weight I could find was four 35# plates for one of those little bars with the threads at the ends and a whole pile of pretty little silver 1.5 kg plates. Nice. I so need to train at the NATO ISAF HQ.

I did manage to find a terrifying pull-up bar in the “other” gym which someone placed perilously close to the ceiling. So I did Barbara today with the constant fear up putting my head through the roof (pictures of this “gym” to follow).

As Rx’d:

2:43
2:52
3:41 (WTF? See below)
3:21
3:12

I blame that horrendous middle round on the wingnut who walked into the “gym” and proceeded to speak to me in the middle of my WOD: who was I? Did I pay? And … Did I know I was doing my pull-ups wrong?... That almost ended in violence. (At least he didn’t say anything about my shoes).

I forgot how much I hate this place: the air is dirty; people smoke everywhere, the “gym” is evil and I don’t even want to talk about the food… I miss the Box already! Yes, in a place where you could be blown up on any given day on the way to work, my biggest irritations are food, clean air and being able to train the way I want… Funny how that works.

Kirk:
I needed a good laugh this morning. Pretty funny post.

47:27 (including rest)

PR by over a minute, but felt that I had to break up sets more than usual. especially on the push ups, which tend to be my strong point on these type or workouts.

(14, 6)

Barbara As Rx'd
Total: 30:37
4:27-5:55-6:45-6:19-7:11

Black Box (19,19)

24:30 (3:55, 4:36, 4:54, 5:23, 5:42)
(19,14)

(19,7)

14:59 / 14:54 / 13:30 / 9:22 / 7:55 (yes it runs backwards)

green band pull-ups and push-ups on the knees

This was the first WOD time I've cut in half as RX'd:

090125 24:30 (3:55, 4:36, 4:54, 5:23, 5:42)
081004 26:51 (4:36, 4:41, 5:32, 5:34, 6:28)
080325 27:59 (4:13, 4:43, 5:40, 6:36, 6:47)
071227 29:53 (5:53, 5:34, 5:49, 5:56, 6:41)
070222 48:35 (4:45, 8:35, 10:30, 11:50, 12:55)
061204 50:07 (5:42, 9:15, 11:50, 12:33, 10:47)

As Rx'd:

15:26 (3:03, 2:56, 3:00, 3:11, 3:16) (19,19)

I broke all 5 rounds into the same set-structure of halves, i.e. 10\10 for pull-ups, 15\15 for push-ups, etc. The only time I lost this set-scheme was in the fourth round with sit-ups. I was somewhat surprised that sit-ups were the weak link, but this was my first Barbara so maybe that's to be expected.

Does anybody know anywhere in NY to get accurate Body Composition testing done?
Thanks

Overall time - 46:24 including 4 rounds of rest. Used the band for pull-ups.

Time per round: 5:35, 6:33, 7:22, 7:42, 7:12

(14,5)