oh nooooooooooooooooooooo

Ways to scale today's WOD, courtesy of CrossFit/Brand X forums:

Big Dawgs:
as Rx’d

Women - 185#

The Porch:
Three rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Women - 185#

or

Five rounds for time of:
Run 400 meters
20 Glute-ham sit-ups
225 pound Deadlift, 15 reps

Women - 160#

Pack:
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

Women - 95-105#

Puppies:
Four rounds for time of:
Run 200 meters
10 Sit-ups
45-65 pound Deadlift, 10 reps

Women - 35-45#

Buttercups:
Three rounds for time of:
Run/walk 200 meters
10 Sit-ups
10-35 pound Deadlift, 10 reps

Let me also add that everyone should be sure to check the link on glute-ham situps in today's post if they haven't watched it before. I'm constantly correcting people on glute-ham situps and I'm happy to continue to do so but watching this clip might help a few people out.

good for a laugh:

http://www.cnn.com/video/#/video/living/2009/01/18/natpkg.human.weight.lifting.cnn

allison whats official womne's weight 185?

Michelle, yes, as it says above in the CrossFit Brand X scaling that I've posted, the women's weight is 185#.

I cannot recall a single time when the women's weight was not 2/3 the men's weight rounded to the nearest five lbs, which for today's WOD is 170 lbs.

I'd like to say, that I think if you cannot do 10 reps of this weight (250lb), with good form without stopping, then you shouldn't use that weight as RX'd in this wod.

Bear in mind your form will deteriorate after the run and sit-ups, so you do not want to be lifting a weight which you find heavy, with poor form.

Strong Posse this morning - most everyone ran. No major spills on the ice either.

After yesterday's Deadlift Fiesta, taking into account a (perhaps irrational) fear of spectacularly crashing on ice wearing my Five Fingers - and after watching Coach Glassman explain how dangerous GHD is without practice (I need more practice) I did a sub:

6 RFT:
400m row
15 KB swings - 24kg
10 KTE
10 Push-ups

23:38

Great work today Morning Posse!

34:38, I think. Subbed abmats situps and 95# deadlift. (14,6)

Bad Sam is right.

You should use 2/3 to 3/4 of your 1RM for the dead lifts. So, unless you can pull 335 to 375 once (225 to 250 for women) you are probably going to scale, get hurt, or not finish.

Be smart. There's another WOD tomorrow.

Hari,

I came up with the exact same numbers as you, I was figuring if you can't pull 350, then scale.

There's also the additional thought that if the weight is too heavy for you, the wod will take so long that the metcon benefit will be reduced.

I would also like to impress the importance of warming up for the deadlift properly. While I can pull 385# (barefoot - eager to see how the new shoes help on that), pretty much jumped in on this after a standard warmup. I think that may have contributed to spending much of the gap between Rounds 3 and 4 on my back trying to relax out before having to continue with a sub.

Also, when planning your weight target, take into account whether you will be subbing the GHD. That machine will end up sapping the strength of a good portion of the muscles you are about to use to pull up a heavy weight. Meaning, it will be even harder to keep your back from rounding if you just used your core on the 30 GHD reps.

The first time I tried it, I used BW deadlift and abmat situps, making it a great metcon with little chance of back injury. I will probably bump it up a little in weight this time and try it with the GHD.

thanks hari-i guess my question wasnt exlplicit enough-allison obviously i read your post or i would not have written Oor come up with 185 -i would have said ALLISON- THE OFFICIAL WOMAN'S WEIGHT IS 166 I.E 170 RIGHT?
SO MY QUESTION THUS WAS atually ALLISON WTF THE WOMANS WEIGHT IS ACTUALLY 185 (i.e help seems wayyyyyy too high)

sorry for confusion

38:11
ran on a bad foot, not one of my best ideas.

joe send me that triathlon info.

I just got back from land nav...nothing like Mr Joshua after covering 10 miles of VERY rough terrain. This kicked my ass so bad last time and I remember having a 24 something. If Jacinto hadn't been there to monitor my DL form I would've chunked this one. I'm gonna kick it in a few.

Hey everybody

I have a potential client that wants to train 3 days per week with me before he goes away to school but cannot afford to do so. I was wondering if anybody wanted to share a 10am private session 3 days per week for one month. Here are my normal rates http://crossfitvirtuosity.com/about/personal-training

I am going to be discounting that rate because it will be 3 days a week for a month....approx. 12 sessions.

Send me an email if you are interested or know someone who is.

Keith

Well the correct answer would be there is really no official women's weight... There is Rx'd and everything else.

I agree with Thor, women shouldn't be satisfied with a 'chick's weight'. Scale your ass off but set your sights for as RX'd.

Major sub for time contraints at nysc - also wanted to keep good form

5 rounds of:
400m run
20 v- ups
10 x 225 lbs deadlift

26:10

27:42

sub Jump Rope, 30 V-Ups (mix of straight and bent knee) and 185#

was somewhat scared off by the amount of reps and weight. maybe could have done more, but I am still walking after the WOD, so happy that I scaled.

(11,4)

Did this at BBB. Rode my bike half way there, tire went down on the Williamsburg Bridge. Ran bike to bike shop. Ran to box.

22:08 with GHD situps and scaled weight to 205.

Ran home 5k from BBB. I'm spent.

Very annoyed after this one. I was on my way to killing my PR on this and a couple of other Lts endeavored to jump in on both the GHD and my bar. I finally said something after the jerk dropped the bar and walked off the platform, leaving it in a very poor position to begin my set. Whatever though.

Mr Joshua
400m sprint
30 GHD situps
15 DLs 255#s
24:27 (done in boots and utes)

34:50

255lbs DL, runs up and down to the Box 3rd floor. Kept it at a moderate pace today.

22:54
subbed 193 deadlift

32:55

Sub 400m rows, V situps, 165# DLs

37:19

Should we throw out the womens bars then? I don't understand why referring to the womens weight is perceived as a weakness or insult juan? I don't see it that way. Its reasonable. Why would my husband who is 195 and six feet and I who am five five and 123 and built differently be expected to deadlift 255 as the rx automatically. Seems a silly and unsafe "goal" to start out with. I don't know any women at blackbox looking to be macho like that. Just looking for a reasonable target or goal that is safe and hey if we can do more great! The rxd weight greeat! But safely and intelligently. "Chick's weight" seriously what is tht? Can I get the dfl weight then? ;)

Okay, I screwed up. I apologize to anybody who listened to my suggestion for the running course today.

I forgot to check the units on the Gmaps pedometer. The course I prescribed is actually ~650m (.4 miles).

40:22

225# deadlift, GHD situps for first 2 rounds, V-ups for last 3 (you were probably right about the GHDs, Craig)

Mapped a new run with Hari on Gmaps Pedometer. From 3Fl, out the door, over to Broadway, up to 27th, and back. It's about 360 meters, plus Hari and I figure the two flights of steps are a decent sub for 40m.

Thanks to Audrey and Craig for sticking around and getting me through this. I nearly had my first encounter with Mr. Pukey after this one.

I think the term women's weight does sound a little insulting to women, hence why i threw 'chick's weight' in there to drive my point.

No woman should feel like she's only expected to perform at only 70% Men's Rx.

I dont think you can speak for all women and assume they don't want to perform better or be competitive. So if she chooses to do so, she's macho? Please.

I don't think I'm the one guy that thinks, strong Crossfit women that consistently kick ass and are competitive and beat the men at wods (sometimes at Rx) is pretty sexy.

DFL has spoken
;)

Mr. Joshua As Rx'd

39:24

Black Box (15,15)

Beyond RX’d (250 - 255 lbs, 400 meter run plus stairs):

Craig 25:47 (15, 15)
Tripp 29:48 (15, 15)
Felix 32:55
Brett 34:50

GHD Sit-ups plus Subs:

Hari 31:30 (rows, 205 lbs) (15,11)
Tony 40:22 (225 lbs)

V-Ups plus Subs:

Dan 29:45 (125 lbs, row)
Phil 30:44 (135 lbs)
Levi 32:55 (165 lbs, row)
Ben 33:25 (185 lbs)
Audrey 34:53 (135 lbs)
Brad 39:25 (115 lbs)
Joseph 41:30 (125 lbs)
Arthur 53:34 (135 lbs, row) (15, ?)

Post corrections to comments.

29:35

200 jump ropes (1 round of 400m row)
30 V/knee-ups
92# DL

~20:40 sub 205 DL 13 + 2 CFE

(15,6) V-ups, row 400m, 135 lbs weight.

Not sure about the 53:34, I think it might be the time at which the chrono stopped, not the total time, I could be wrong though.