Ah, scanwiches. Such brilliance...

From the CrossFit Brand X forums, here's some help for today's workout:

Today everyone is Big Dawg. If you are new to this lift work on your technique. Here are a couple of videos:

http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv

http://www.exrx.net/WeightExercises/OlympicLifts/SplitJerk.html

REST DAY DINNER INFO

Friday, March 20th @ 7pm
Le Barricou (lebarricouny.com)
Street: 533 Grand St, b/w Union & Lorimer, Williamsburg, BK
SUBWAY: L train to Lorimer stop, walk south on Union 4 blocks til you hit Grand St then take a left on Grand (OR, go to our Brooklyn location early and walk over with fellow gym members)

If you want in, either RSVP thru FACEBOOK invite or comment here. So far we've got 12 people going.

Here it is-- your moment of Zen:

http://1.bp.blogspot.com/_hlrAC_92oBA/Sb7Wu1G1qpI/AAAAAAAAB2o/MpkKKRo_RnY/s1600-h/jens87.jpg

Courtesy of Sexy People:
http://www.sexypeople-blog.com/

Brian,

Will there be a CFE WOD tonight?

It was great to be back at the BB Manhattan! (and thank god I didn't come back yesterday...)

A nice, slow reintroduction to the morning posse with Split Jerks. really didn't do the WOD per se, so much as practiced technique on a skill that needs it. Did several rounds of 3-5 going on up to 165. Then did a few singles at 185 before going back down to work on my heinous form.

Thanks to Jacinto and Keith for the great coaching.

Nice to be back in a "civilized" country - you know, one with a Crossfit gym...

Yes, CFE tonight
meet 615p @ 26th street Black Box.

CFE tonight 615p
@ Black Box 26th street.

A vegan bodybuilder who eats "what the gods and goddesses put on Earth for us to eat."

http://www.motherjones.com/environment/2009/03/veg-o-might

Paleo-ers might have a few thoughts re: that claim.

Luke, the dude also says at the end of the article: He knows immediately that he hasn't won anything—he will, in fact, finish 12th out of 12. "I've done everything the universe told me to," he says backstage.

Perhaps he should re-work his relationship with the universe... The whole "vegan bodybuilder" thing doesn't seem to be cutting it.

Forget bodybuilding, the real question is, can you perform at the highest levels athletically - in say, Crossfit - on a vegan diet?

Great article, Luke. I can't even begin to tell you what I think about that article. I just know he definitely wouldn't approve of 3am binges on a full pack (or two) of bacon, or virtually anything on thisiswhyyourefat.com -- and that makes me sad for him, cause some of that stuff looks pretty fantastic, truth be told.

I particularly loved the part where he looked at his two chicken breasts and saw that he was eating death -- that there was too much death in the world. It sort of reminds me of a couple quotes by Rip...

http://ripquoteoftheday.blogspot.com/

Feb 25th Quote of the Day

-On the ethics of meat eating:

"Okay, have you ever been around chickens? They are stupid, uncooperative, inconvenient, ill-tempered creatures. They get what they deserve. Fuck chickens."

March 17th Quote of the Day

"And folks, for weight-gaining purposes, "eating clean" is not a useful concept.
Big Macs are."

And for convenient relevance -- check the quote of the day from today too. Aesthetics vs. performance -- basically mocks the entire bulk/cut approach and the idea of looking at glossy pictures of washboard abs as 'arbiters of success' -- because that doesn't mean you can perform for shit. Which we as Crossfitters know all to well.

Luke, I bought that bow today. That's my thought on the article.

Yeah, Im pretty sure if he would have had a steak or 2, he may not have finished DFL... Oh well, more bacon for me!

Size 6.5 Mens Romaleos on ebay for a good price. Could work for ladies too.

http://cgi.ebay.com/Nike-Romaleos-NIKE-retails-110-00_W0QQcmdZViewItemQQ_trkparmsZ72Q3a1205Q7c66Q3a2Q7c65Q3a12Q7c39Q3a1Q7c240Q3a1318Q7c301Q3a1Q7c293Q3a1Q7c294Q3a50QQ_trksidZp3286Q2ec0Q2em14QQhashZitem290303642556QQitemZ290303642556QQptZUSQ5fMenQ5fsQ5fShoesQQsalenotsupported

I want a size 9.5 or 10 if anyone has a pair for sale.

Kirk, Zach--

The bodybuilder's self-righteous posture--he claims that his goals are to "save lives" and to cure our "eating psychosis"--left me feeling very unsympathetic toward his commitment to spread misinformation.

While I am no expert on nutrition, his contention that an affinity for meat constitutes an eating disorder is absurd, and I also doubt that his preferred diet will "save lives."

Split Jerks
135 - 155 - 175 - 185F - 185 - 195F - 195

that chicken's quote is the best.

Weightlifting shoes questions:

Several people and comments lately have convinced me that these are a good idea...
- First question, what does everyone think of the Rogue Do-Wins?
- Second, any idea on sizing for weightlifting shoes? Slightly smaller than "normal"?... I hate having to buy online, 'cause you can be pretty sure they won't fit right...

Finally, I guess the real question is, does everyone here think they are a good idea?

As for meat quotes, I think I will stick with my favorite from Threadless:

"Meat is murder: tasty, tasty murder"

I will not be able to make the CFE WoD tonight in Manhattan, so I, and a couple of others, will be doing one on Friday at the Brooklyn Box. Anyone else interested is welcome to join. Meet up is 6:15 at B3.

Kirk:
I wear Do-Wins.I like them. I am normally a 10.5 for running shoes and they sent me a 9.5 by mistake but it worked out better for me anyway. They normally recommend ordering at least a half size down. Also for 109.00 they are a great buy.

I just got off the phone with Nike and they located some Romaleos in small sizes up to 7.5 and a 12 and 14. Price was $50 per pair.

I have these in blue:

http://www.pendlaybarbell.com/sudowesh.html

I love 'em.

Just google weightlifting shoes and sizing and you can read what others have found in their experiences...

hey people with cars--

can someone tell me what the deal is with on-street parking here on 26th St. by the gym?

sometimes I get queries from potential members but I don't know what the deal is with parking since I don't drive.

THANKS!

Allison
after 8am parking is only trucks with commercial plates
even if you put money in the meter, they will tow your car.

but you can park after 7pm

110-132-143-143-143-143-143 (48, 19)

Did CFE tonight for the first time. Brian gaves us some great drills and coaching.

WOD:
(approx.) 400m x 4 with 2 minute rests in between.

Brutal, just brutal.

Don't ask my times, I didn't want to know what they were...

Next time I'll really clock myself.

Out at Brooklyn tonight:

3x83, 93, 103, 113, 118 (PR), 123 (F), 123 (PR), 118 (Ugly with slight press out), 3x83

135x5
185x3

205
225
235
240 fail x 4
240 PR

I have a pair of size 8 Romaleos I'm willing the sell.

Contact me at bjdegennaro@gmail.com

135, 140, 145, 150, 145, 145, 140
(58,44)

135
145
155
165(PR)
175(PR)
185 (some press, but still counting it, PR)
145 (tired and ugly)

a lot of great teaching points from greg tonight

and thanks dex for the mountain climbers

(45, 30)

135x3
145x1
165x1
185x1
205f - tough to do when you push the bar forward...
205x1
225f - had it overhead, stood up, just wasn't fully locked out and couldn't control it

135x3

Need to keep my back leg from being too straight... though I'm attributing part of that problem today to "Murph legs."
Either way, I felt much better about getting under the bar this time than I did a few weeks ago.

I 2nd the great coaching from Greg... and the thanks to Dex for the mountain climbers.

CFE WOD tonight with Jim, Allison, Grace and Jeff. 4x400. My legs are shot now.

Will make up the split jerk on the rest day.

Split Jerk

155-165-175-185-195f-195f-185

Black Box (58,58)

This morning I did the Virtuosity Ocho workout and later in the day a gymnastics class during which I witnessed

JEFF YAN DO HIS FIRST BACK HANDSPRING WITHOUT A SPOT

yay!

So, Virtuosity WOD:

worked clean and jerks (and speaking of jerks - take a look at the virtuosity photos from today...I am presently accepting nominations for 'most heinous facial expression' while C&J-ing)

then did 3 rounds

5 C&J
15 pull-ups
30 pushups
45 squats
(partitioned as desired)

88# bar

15:14

then we did two sets of situps with kettlebells in each hand, arms fully extended

I did one set of 25 with the 8 kilo kbs; one set of 16 with the 12 kilo kbs (we were running out of time - was not to failure with either weight)

then we did ... something I don't know the name of that involved extending ourselves horizontally on the back extension doo-dad ...

I came in second with 1:17. I also had my arms overhead for the first 20 seconds or so. Winner (Kellie! Rockstar!) had 1:29.

I also debuted my paleo apple cake for Team Ocho and the 7 and 8 AM WOD-ers. Further baking adventures are forthcoming.