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.

if this a dumb question, i apologize in advance, but how much is being charged for the CFE workouts?

if this is a dumb question, i apologize in advance - what is the cost for participating in the CFE workouts?

I'm surprised to not hear anything on the boards about the KB cert this weekend. How was it? What cool stuff did you learn? What stupid human tricks did you see performed?

I just got back (with much delay for snow) from West Palm Beach for a CF level 1 cert. Definitely a good time and a pleasure to meet some CF names like Jelli, Boz and Jon Gilson. I learned a lot, most importantly that flexibility in my hamstrings and back is keeping me from not only a mature squat, but a functional one. Must work on that.

The two workouts we did over the weekend (in the beautiful, sunny 75-80 degree weather) were:
West Palm Helen:
3 rounds of-
400m run
21 swings of a 40# dumbell
12 pull ups
12 pushups

11:23, which I think is right around what my PR for regular helen is.

The next day was:
AMRAP 10 minutes
10 wall balls (20#)
10 squat thrusts
8 rounds + 8 WBs. This felt much worse, as I had shorted myself on sleep the night before to go out on the town.

I have a question regarding the KB cert. If I had to spend $600 on KB training, would they be better spent on 6 or 7 hours of 1-to-1 training with a good KB instructor ($80 to $100 per hour in Manhattan) or a weekend course lead by KB master Jeff Martone together with 30 other participants?

CFE tonight meet 615p @ CFNYC Black Box.

Fred,

Talk to Court, who is as good a KB instructor as you are going to find in Manhattan. Part of the value of a CrossFit Cert is that it certifies you to coach. If you are rehabing your shoulder, Court is definitely the man!

Fred,

I don't think your answer is necesasrily a clear cut one. In part, it depends on exactly what you hope to get out of the Cert. As Hari mentioned, it goes give you the Crossfit stamp of approval to teach others in the gloriously torturous ways of the fun little Russian cannonball.

Here are a couple of delicious opinion morsels I have to offer up...

Beyond the Crossfit stamp of approval, you get about 7-8 hours each day at the Cert, and although the instruction isn't one-on-one, it's still pretty personalized. Jeff will be there, and he will have 2-3 assistants, all of whom are highly qualified and have received his blessing and trust to demonstrate and instruct effectively at the Cert. You are also guaranteed to get in plenty of practice at each movement -- seriously, thousands of swings I think --millions maybe. Maybe a billion swings, cleans, snataches and getups and presses. Really, no joke. Not true, maybe, but your hands sort of feel that way, and you really do upwards of a thousand or two combined reps of the various things.

Also, there is a level of 'damn that was fun' that you get out of the Cert. Jeff is beyond entertaining and his stories and demos are a blast. In addition, you meet a lot of really cool people from the area and from different backgrounds, whom Crossfit has brough together since we are all here for essentially the same thing.

I certainly couldn't fault you for going the personal training route, and it is always the best way to learn, but I must say that I've never left a Crossfit Cert (I've only been to two now, Running & Endurance and KBs) feeling that I didn't get my money's worth. A big part of Crossfit is the camaraderie and the people involved, and going to Certs is a great way both to learn and also meet the various faces Crossfit has brought together.

All that said, I also agree with Hari about getting Court's opinion, as he is the expert on the matter here, but there you have my opinion as being just another Crossfitter.

**Jeff (in response to comment on 02/27/09),

thanks for the info on the vests. I actually just ordered the one off the Hyperwear website. I'm gonna try it out and let you know. I had seen some of the ones from iron wear and the looked bulkier than the one I ordered. Apperently the one I ordered is designed for you to be able to wear it under your clothes... We'll see. Thanks for your input though!

-N-

Eddie- To my knowledge (and I was there last week), Brian doesn't charge anything for the workout and instruction. He is a good coach and is looking to improve people's running. Definitely give it a shot today if you can; it is certainly worth the effort. I, unfortunately, won't make it tonight. Have fun, guys.

hi. this is definitely a stupid qn. what exactly does it mean when pple put 2 numbers in brackets after they post their workout times?

Daxson, See this post:

http://crossfitnyc.com/2008/12/thurs-dec-25.html

Court's Warmup

3 rounds of:
5 Handstand Push-ups
15 KB swings
1 length crab walk (really really sucks)

Barbara as Rx'd

30:00 (41,41)

3:00, 3:04, 3:26, 3:53, 4:37 = 18:00 working

This is one of the first WOD's I've repeated since keeping my own CrossFit Journal. It's interesting to look at the WODs around the repeated WOD to see if you can determine any effect. In this case, the situps were (once again) super limiting for me. While this is possible attributable to the heavy dead-lifts sapping core strength, I think residual lower back\hip tightness from that horrific WOD on Friday was effecting me. The other problem, somewhat embarrassingly, is that the situps caused me an abnormal amount of pain as a result of friction burn from last week's situp WOD.

Work sets:

2:53, 3:14, 3:46, 4:30, 4:03 = 18:28

Tough WOD.

I'll post my times when I can find that little index card, but it's so interesting to read what folks excel in and are challenged by.

I reached failure doing pull-ups with the black resistance band at round three. Then I switched to a hardier (green - too much help possibly, but it was the only band I could find) resistance band and breezed through the pull-ups in rounds four and five, having only the agonizing pushup debacle to contend with...

Sit-ups and squats --> I tended to slow down markedly in each set beginning with the second or third at sit-up # 30 and squat #35.

I need to work kipping and see how that changes things on the pull-up front or, ya know, just get better at doing pull-ups...

:)

4:15, 4:53, 5:32, 5:47, 5:14 =

25:41 Work,

37:41 Total

Dropped pushups to 3 Rep sets from the beginning and it helped with muscle failure.

Like Tripp, the situps were super slow and limiting.

PR by about 2:30 & I didn't puke - I did dry heave though.

Work sets:
3:20, 3:51, 4:20, 4:42, 4:46

Total Time:
32:41

wow. barbara kicked my ass. 37:52 w skinny band for pull-ups.

24:27 (3:43, 4:10, 5:24, 5:46, 5:24)
(47,36)

Thanks Hari and Zach for your feedback on KB Cert vs. private coaching.

rx'd

40:56 total
Work sets: 3:43, 5:07, 6:11, 6:22, 7:33 = 28:56 work time

Pullups felt great! round 1, 2, & 4 were unbroken. I think 16/4 & 13/7 on were how I had to split up 3 & 5. This kipping thing must be starting to click for for me.

Situps were certainly the limiting factor... was going really slow on them at the end.
Pushups were doubles & triples by the last round.

Tough WOD.

Okay, first Barbara (as Rx'd, but with help from two different resistance bands).

total time = 38:41

4:01
5:56 (this was the really big pull-up disaster)
5:49 (lesser pull-up disaster, greater push-up calamity)
5:08 (hello green resistance band!)
5:56

that was...

hard.

Prior to Babs:
CFE WOD with Brian. Some good sprints on the blustery West Side Highway with Brian and Max. Thanks Brian for all of your help!

4:30, 4:54, 5:16, 5:31, 5:34

25:45 - Work time
37:45 - Total

Used the skinny band for pull-ups.

I did this WOD in January with the same band and my work time was 34:24 and total time was 46:24. PR by over 8 minutes! Sweeeet.

(41,21)

Did Barb this morning 21:23 total but i didn't do the situps, I have a Nasty cut on my lower back. CFE tonight with Brian and Tony. Brian, Thanks for enduring the cold tonight and for the coaching.

RX: 35:57

3:57 (20 jumping pull-ups)
4:23 (10 kipping, 10 jumping)
4:30 (8 kipping, 12 jumping)
5:24 (8 kipping, 12 jumping)
5:43 (5 kipping, 15 jumping)
= 23:57

Total: 35:57

pull-ups still rough. trying to be cautious about left shoulder pain that hasn't gone away since pull-up ladder WOD a couple weeks ago. sit-ups & squats felt good. broke up last 2 sets of push-ups into sets of 5. thanks for the post-WOD KB tricks, torch.

Barbara
4:38 (As RX'd)
7:34 (As RX'd)
9:00 (As RX'd)
6:31 (10 PU, 20 pushup, 30 situp, 40 squat)
4:19 (10 PU, 20 pushup, 30 situp, 40 squat)

= 32:02 for work sets

Total: 44:09

6:32 - RX'd
7:05 - 10 kipping/10 thin band/knee push-ups
6:12 - 5 kipping/15 thin band/knee push-ups
6:28 - 5 kipping/15 thin band/knee push-ups
6:10 - 5 kipping/15 thin band/knee push-ups

32:27 Total Work

PR by 1:14. Did this at CF Chula Vista in January with 20 less kipping pullups. Felt much better this time around.

As Rx'd
4:40-5:26-5:49-6:05-6:12
Total 28:12

Black Box (47,47)

You are not right. I can defend the position. Write to me in PM, we will talk.

I don't like being under someone elses thumb. I'm very supportive of other female artists, especially those trying to make their own statement... trying to do what they want instead of being someone else's Barbie doll.

Barbie is just a doll.

Some time ago, I did need to buy a house for my business but I did not earn enough cash and couldn't buy anything. Thank God my colleague proposed to try to take the credit loans from reliable creditors. Thence, I did so and used to be happy with my small business loan.

I have been looking for a decent remedy to help me get to sleep too. Melatonin has bad side effects. I read about Calms Forte 4 Kids. That link goes to a review. You think its as good as they say?

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