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

Big Dawgs
as Rx’d

The Porch:
10 rounds for time of:
8 Pull-ups
8 Ring dips

Pack:
10 rounds for time of:
8 Pull-ups
8 Dips

Puppies:
10 rounds for time of:
5 Pull-ups (Beginner and assisted pull ups or ring rows okay)
5 Dips (Bar, Bench, or Chair dips okay)

Buttercups:
7 rounds for time of:
5 Pull-ups (Beginner and assisted pull ups or ring rows okay)
5 Dips (Bar, Bench, or Chair dips okay)

Heh, I liked that article by Scott Kustes. It's funny but the only time of year that I ever got sick was Christmas because that's when my carb intake would spike tremendously thanks to candy, cakes, and other sweets, and before I knew as much as I do about nutrition I always attributed it to the junk food.

I'm definitely passing that article onto all my clients.

Allison et. al -

Did anyone happen to find a watch at the box last night? Michael Kors Stainless----

Thanks!

Fun times at the Box this morning.
It's always nice when you realize that your Ring Dips absolutely SUCK... You know, another thing to work on.
...and the pull ups seemed so nice, but were they good, or just that much better than the horrible dips?...

As Rx'd (poorly):
16:06

Then, clearly to make me feel better (insert sarcastic tone here) Jacinto suggested another little WOD:
5 RFT of
10 weighted sit-ups w? 25# overhead
10 Box Jumps 24"
5:38

This is exactly why I love and hate Crossfit: You are always reminded that you suck (hate & love) but there is always something to work on and improve (love). However, as soon as you get good at something, then something else comes along, or you adapt the exercise to make it harder - more weight, more distance, less time, etc (hate & love) but we get to work with excellent trainers who fix our form, correct our mistakes, encourage us and yell at us when we get lazy (love)...

At least there's more love than hate in this math...

14:29
-found myself cheating the top of the ROM on the ring dips by allowing my arms to go out the sides in order to achieve full extension.
-next time do fewer ring dip sets since each set begins with a half jumping ring dip rep which doesn't count and is thus 'wasted' energy
-as I got more fatigued, I noticed I was slowing my negatives, which is of course very counterproductive

22:00
Ouch!!! Had to sub TRX dips for ring dips since my gym sucks and I can't make it to the box today... pretty sure this was actually harder than rings since I now have welts on my arms from the straps and had a few technical difficulties getting it set up so it was semi functional ;) I am ordering rings today!!

15:24

Gabe, I haven't been able to meet up with them. They workout late in the afternoon, when I usually can't make it. I've just been doing these workouts on my own.

Do NOT drop a kettlebell on your toe from overhead! Ouch! Was forced to wear New Balance 574's with a suit today and can hardly walk. Not fun!

17:57

Someone in the 7:30 intro class requested things she could do in her apartment when she couldn't make it to the gym. I told her I would paste this link today:

http://crossfitallegiance.wordpress.com/vacation-workouts/

In addition to these, Jacinto is a master of vacation or home workouts and I am sure would be happy to make suggestions.

13:40...band ring dips

I find for home WODs, it's easiest to make a list of what you can do at home (which could vary -- do you have a KB, DBs, weight vest, paralettes, jump rope, etc.) Think outside the PU, SU, Squat box though -- lunges (w/ something heavy OH -- what do you have at home?), Handstand pushups, v-ups, pistols, burpees, tabata sequences, jumping squats, jumping lunges, bear crawls, alligator walk pushups (pushup and at the top step one hand forward, pushup and step the other hand forward -- walk 'x' distance that way without using your legs/feet).

And for a modification of one particular crossfit workout -

Burping Annie
50-40-30-20-10
Double Unders
Burpees
Situps

Or maybe DUs, Situps, Burpees -- I forget how I first saw it, but have seen it a few times

15:03 rx'd

Ring dips got really slow near the end

6:00 as rx'd
Great luchtime class today. Have good weekends, everyone.

Brendan.... 6 minutes!?!?!?!? Jor-El called. He misses his son and wants you to come home to Krypton.

Is that time even possible for this WOD? Are you sure you didn't do Fran by accident and this is your Fran time!?!?!?

Gabe,

We've got your watch behind the reception desk.

Brendan
good job

Brendan, that's disgusting and unnecessarily fast.... you're a beast

Great work lunchtime crew! Big turnout. Awesome job Brendan!

9:53 as rx'd

Not looking forward to this one.

Wow, Keith looks really young in that picture. Good to see a picture of one of our hardcore Brooklynites on our front page.

Famous people: finally people will like you...nah just kidding.

As Rx'd 14:49

Black Box (65,65)

25:56

clearly ring dips are the weakest leak in my crossfit arsenal.

i could barely call the last 30 ish ring dips real rings dips.

23:52 (64,50)

17:23, rings dips were tough, pullups were easy

Did yesterday's WOD today
4 x 800m
2:53
3:01
2:58
2:56
(58,32)

Today's WOD
26:45 rx'd
(59,33)

18:56 RX'd

ring dips turned to doubles and triples early on

(50, 35)

16:00 even - band ring dips (not sure exact # resistance). Love a WOD that combines my 2 worst exercises.

26:38, purple band for dips (55,22)

20:36 as rx'd