Thursday 090101
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 080825.
Black Box 2009 Challenge
Measuring Work Capacity Over a 365-Day Time Domain
Assuming there are no surprise changes to the schedule, in 2009 there will be 274 official CrossFit Workouts of the Day (WODs). The challenge is to maximize both the number of WODs done at or near the time they are prescribed and the number done as prescribed ("RX'd").
For those interested in participating, the rules are as follows:
- To be counted, the WOD must be done during the 3-day cycle in which it is prescribed or on the Rest Day immediately following the cycle.
- The athlete may take credit for a maximum of two WODs on any given day (except during the two days of the 2009 CrossFit Games).
- All WODs prescribed on either one of the two days of the CrossFit Games count as the "official" WOD for that day, and all WODs must be completed to get (single) WOD credit for that day's WOD.
- Each day spent at any CrossFit certification can be counted as an acceptable substitution for a single WOD.
- The athlete's results should be posted on the Black Box website with the time, weights, reps, and substitutions (if any).
- There is no scaling for distance on runs or rows. You can walk some or all of a 10K if that's the prescribed distance for the WOD, but you cannot use a 5K run as a scaled version of a 10K run.
- All other normal scaling or substitutions are acceptable when determining whether the WOD is to be counted.
- The athlete will keep score of his or her cumulative results by using the following format with each post: (total WODs to date, total WODs to date done as RX'd).
- The athlete can then refer to his or her most recent post to update his or her cumulative results.
- For example, on January 1, 2009 (the second day of a three-day cycle), if the athlete does the WOD as RX'd, he or she will use the notation (1,1) in his or her post.
- If the athlete above then skips the January 2 WOD, he or she can make it up on the January 3 Rest Day, but if it is not done then, it cannot be counted.
Procedures For the 2009 Black Box Challenge
On January 2009 Rest Days, on a trial basis, we will be offering makeups of Workouts of the Day ("WODs") from the most recent three-day cycle of workouts.
This does not mean we will be running Rest Days like an "open gym."
Rather, at the discretion of the instructors, each class may include a maximum of one WOD from the most recent cycle. These will be announced in advance. Check the blog, if you're hoping to make up a WOD on a Rest Day.
There is no guarantee that the class you want to attend will be making up the WOD you missed.
For example, Saturday, January 3 is a Rest Day. There will only be an 11am WOD class. During that class, the instructor will be offering either the January 1 WOD or the January 2 WOD, not both. In this instance, it makes sense to do the January 1 WOD, since that is the one that the most people will likely have missed. So, if you miss the WOD on January 2, you will probably not get to make it up on January 3.
Members with a Level 1 Certification (and long-time members who request and are granted a brief waiver from this requirement) can come in when there are not two classes going on and self train for $10 per hour and make up whatever WOD they want (or do any sort of skill work or general crossfit-style training).
Typically, we will post in advance on the blog which of the recent WODs will be made up during which Rest Day classes.
If, for example, we decide that on Wednesday, January 7 we will be making up the January 4 WOD at 6:00, the January 5 WOD at 6:30, and the January 6 WOD at 7:30, don't show up at 7:30 explaining to the instructor your special needs.
We are not going to have people doing their own thing during Rest Day WOD classes. Please don't put your instructor in the position of having to say "no."
We're trying to be accommodating, but there are limits in the name of safety and serving the interests of the most members possible. The limits are described above.
NEW DAYS/TIMES for FREE BEGINNERS' CLASSES!
Tues/Thurs 10am with Jacinto (classes begin week of January 5th)
Wed 7pm with Josh (classes begin January 7th)
Sat 10am with Josh (already ongoing)
Sun 10am with Justin (already ongoing)
UPCOMING ELEMENTS WORKSHOPS
Mon/Thurs 8pm with Court (Jan 5-29)--SOLD OUT!
Tue/Fri 7pm with Allison (Jan 6-30)--SOLD OUT!
Wed (8pm)/Sat (noon) with Josh (Jan 7-31) (close to selling out)
Mon/Thurs 7pm with Court (Jan 12-Feb 5)
2009 CrossFit Games!
Homemade T-handle demo
Best of Modern Forager, 2008
Reflect, regroup, resolve
Eat (fat), drink (a bit), and be merry
Making sausages
I will open the Box from Noon until 3:00 (or until the last person who arrives by 3:00 finishes).
This is your chance to start the year (1,0) or (1,1). If you're serious about the challenge, you probably do not want to be making this up on Saturday, prior to the start of a new cycle.
Suggestions on scaling from the CrossFit/Brand X forums:
Big Dawgs:
As rx’d
Pack:
Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
------------------
Another option for scaling this WOD is a Black Box creation, the "S'murphette":
7 min Jump Rope (high knees of course)
10 rounds of
5 pullups
10 pushups
15 squats
7 min Jump Rope (seriously, pick those knees up!).
46:15(slightly shorter run on first mile)
Happy New Years everybody!
"Murph" (WOD #1 of 274)
RX'd (Seriatim):
Hari 52:29 (1,1)
RX'd:
Jeff 33:12 (1,1)
Brian H 35:58 (1,1)
Juan 37:24 (1,1)
Brian D 38:49 (1,1)
Brian R 38:49 (1,1)
Jon 46:15 (1,1)
Subs:
Rachel (Broken Arm Subs) 33:30 (1,0)
Ari (1 mile row, 50, 100, 150, 1 mile row) 35:05 (1,0)
Tony (jumping pull-ups) 43:40 (1,0)
Arthur (1600 m row, green band pull-ups) 1:52:54 (1,0)
"Murph"
Rx'd with 20lb vest
Non-partitioned
Treadmill on 2.0 incline
45:30
Legs are gone.
Look forward to coming back after the showers are done.
Happy New year.
Or "seriatim". I have to admit I had to look that one up.
Hari and Brian,
From your perspective, is there any advantage in doing the pull-up, push-ups and squats seriatim? The Main site clearly says "Partition the pull-ups, push-ups, and squats as needed." Are you presuming that to be truly Rx'd you should be doing this seriatim?
Anyone else seriously excited for tomorrow's WOD?
Went to b3 for the WoD:
2.5 mile run to the gym
Murph as Rx: 44:40. About what I got last time.
2.5 mile run home.
Still hurting from Michael on Monday. Those GHD situps left me all but crippled yesterday.
Oops. In the spirit of the challenge: (1,1)
Kirk,
My feeling is that (1) it is more challenging, (2) since "Angie" comes up far less frequently than "Cindy," we have fewer opportunities to do 100 pull-ups in a row, and no opportunities to do 200 pushups or 300 squats in a row; and (3) there is a difference between the phrase "as needed" and the phrase "as desired," the former I interpret as suggesting not to partition, unless "needed."
I certainly consider both approaches to be as RX'd.
Brian,
The showers will be completed this weekend (we had a crew in all day today). The hot water heater is scheduled to arrive tomorrow. I will keep you informed.
In my opinion, if you want to get the workout done quicker, do it Cindy style. Twenty rounds of Cindy is less... "tiring" for lack of a better word. The partition allows you to get some rest and keep going. Angie style would be used to bolster your ability to do pullups/pushups/squats longer and faster. There's a trade off when you do it either way.
ok not to stir the pot-for real-but if you mis the wod-what is the 'advnatage" of doin it "near the time" it was posted-especially since coach says its so random when some wods come up.Is this just some efficient way to keep the perceived order that Coach has given us the illusion he has vreated whicl acknoledging that half the time it is random-with his overall point being-if you do enough of them most of the time the program works great-not that if you do the specific one within three days you will be much more successful.
just an honest question. i am all for fun challeneges but was wondering why the missed won has to be within the three day period and how which misse done is decided upon? is there a consideration for the group and where we are in terms of overall need in raining on strenght workouts? metcons etc? every affiliate has their areas of imporivments based on their crux of memebers. just curious.
and congrats to a great 2008. we will kick some ass in 2009. wed nights- jack watch out for my cocktail back!
As mentioned before, running the loop from the Box up to 28th street constitutes ~.45 miles, whereas running down to 24th street is like ~.52 miles. The sub we've been using is the shorter run + the 2 flights of stairs.
I haven't run the other loop to 24th yet, but, assuming the traffic/congestion along the path is the same, I am going to consider running in that direction next time. The route drawn by the gmap pedomater draws a path along the center of the road. I'm not sure if the distance correspond exactly with the red line, but as runners we don't run along the dotted traffic lines, we run on the sidewalks hug the corners of the buildings where we can. That would certainly shave off some of that distance.
Just a thought.
Thanks, Hari. That's exactly what I was wondering.
It's amazing how the semantics play such a great role in how we interpret the WODs (and how crazy it can get on the Mainsite about what it means). As Brian states - if you want to go fast: Cindy style. More work and practice: seriatim.
I would hate to do it seriatim - I know the pushups would kill me... So, I'll have to do it that way next time.
Kirk:
Hari and Brian D. pretty much summed it up. I prefer it, (new word for me) seriatim because it is just more difficult. I reach muscle failure quicker that way than doing it Cindy style.
Jeff,
Better still might be a figure eight (.45 + .52 = .97). However with the added factor of the stairs, I think both this and the double Southern loop are a bit too long.
My feeling is that up and down two flights of stairs is pretty close to 0.1 miles, although I haven't really analyzed it. Assuming you're running at, say, a 7 minute pace, that would be 42 seconds for 0.1 miles. I guessed that this was about how long it took to go up and down two flights.
Another alternative would be to run up to the Third or Fourth Floor, then down and out; up to the Third or Fourth floor when returning and then down to the Box.
Michelle,
Because the WOD's are reasonably random, keeping them grouped in their original cycle preserves this randomness. Imagine you are being dealt hands of cards from a card shoe with 10 decks. Each hand will be very close to random. If, however, you can throw out a card and go back and replace it with a specific card from those you were dealt several hands earlier, then much of the randomness is destroyed.
As a practical example, suppose someone loves today's WOD but misses it. If a month from now, they can use today's WOD as a replacement for a 10K, clearly something is lost.
A final score of, say, 250, with every single run selectively missed is not the same as a score of 250 with random misses. (Yes, someone can simply skip each run when it shows up, but that would require the person to be virtually perfect doing every other WOD, in order to achieve a 250. More likely that person would also miss 10 or 20 WOD's and end up with, say, a 235. This lower score would reflect the hypothetical athlete's avoidance of all runs.)
An additional consideration is that this approach fits with our policy of following the Main Site WOD's, and gives us a finite set of choices for Rest Days.
Hey guys,
Am keen for the Black Box challenge even though I am down here in Australia. Will post daily and try and keep on top of the workouts.
Murph - 38:34
(1,1)
Cheers,
Rookie
In Iraq, stationed out of Hawaii, but I will play long distance.
Murph Rx
Boot & Utes
58:53
Black Box (1,1)
m/29/5'8/156
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
54:52
As Rx'd. Did the pullups/pushups/squats as 10/20/30 with 10 rounds. No vest or weight
Black Box (1,1) Workout was done on the 1st, back posting.
m/29/5'8/156
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
54:52
As Rx'd. Did the pullups/pushups/squats as 10/20/30 with 10 rounds. No vest or weight
Black Box (1,1)
1/3/09 (2,1)
Murph 58:37
subbed rowing for running due to foot injury
splits:
1610m row 6:18
100 Pull Ups 13:34
200 Push Ups 15:00
300 Squats 12:55
1610m row 6:38
transition, etc 4:12
NOTES: subbed rowing b/c foot injury. rowing was def faster and aided time but also had a -ive impact on squats and pull ups. i am travelling and gym had no real place to do kipping pull ups, ended up doing jumping PU due to low bar. all excercises one seriatim.
I think you are thinking like sukrat, but I think you should cover the other side of the topic in the post too...
Oui, je parlais de Calimerotte, mais par contre, quand je parlais du staff, je ne parlais pas de celui du fdf, mais de celui d’HOL (et en passant, HOL n’existe plus, ceux qui gйraient l’asso et le serveur ont disparu dans la brume et les domaines ont expirй, ce qui fait que nous les 8 qui йtions encore actifs dans le staff (moi, Blackhawk, mamboule, Tristou, Elfix, FandeCRF, vincetreize et trioxx/overtux), sommes tous sur le pavй depuis dйbut fйvrier). Cali n’йtait pas dans le staff du FDF pendant que j’йtais encore lа-bas, mais a joint le staff FDF bien aprиs la grosse vague de dйparts, et son entrйe coпncidait йtrangement avec le fait qu’elle avait cessй de se connecter sur hol.
I can tell that this is not the first time you write about this topic. Why have you chosen it again?
I’m new to the site and just purchased lots of items last night, and still have not received an email with the items.
How long does it normally take to get the items? I understood that as soon as I paid everything would be emailed
to me. Just wondering……
Thanks
I can tell that this is not the first time you write about this topic. Why have you chosen it again?
Man, that’s great…Thanks for providing such a good info
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