Today's one of those workouts that don't need to be scaled; nonetheless, here's some guidance from the CrossFit Brand X forums:

Today everyones a Big Dawg!

If you have not done front squats before or have trouble with them, start light and work on your technique.

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

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

Warm up - 3 rounds of 10 squats, 10 push ups, 10 sit ups

185x3
205x3 (previous PR)
215x3 (PR)
215x3
215x3

Legs still burned out from Tabata squats. Jacinto suggested I not go any higher than 215, so I listened. The last set felt ugly...

Cool down - 4 attempts at 4 kipping pull ups in a row (3, 2, 3, 2), all failed..., 20 back extensions, 20 GHD sit ups.

185-205-225-245-255

Great early morning with Jacinto.

Warm up - 3 rounds of 10 squats, 10 push ups, 10 sit ups

WOD - 135, 145, 155, 175, 180 - started conservatively but 175-180 was the right spot. Will start closer to that next time.

Finisher
6 rounds of 155 bench press, 6 strict pull ups, 4 burpees
Bench 155, 155, 155, 155 x 5, 135, 135

Even though it's six months away, I wanted to know if anyone here is running, or applying for a lottery spot in the NYC Marathon.

I deferred my entry last year so I automatically qualify this year.

It'd be great to have a few running partners.

tony

I'm doing the half this year, Tony! I did apply for the full through the lottery, but I don't have high hopes. I should have guarenteed entry for next year though.

120, 125, 130(PR), 135(PR), 140(PR, but depth may have been a bit subject)
First time repeating a WOD so it's nice to see progress!
Question: My elbows are uneven when I do these and I can't determine if it's a lack of flexibility in my shoulder or wrist... any ideas and how can I fix it?

I'm doing the full.

I am regrettably doing the half Marathon in NYC August 16th. So if anyone wants to run or if any of the marathoners are prepping at that time, I can use all the pushing I can get.

So I have a really good friend in Florida who desperately needs a squat rack. For kicks we started poking around the web today to see if people do homemade racks.

It's amazing what people come up with. The winning setup in terms of simplicity was def. this:

http://picasaweb.google.com/phdonnelly123/HomeGym#5268727269052458050

And I think the coolest homemade thing I found were these bars specifically made for farmers walks:
http://photos1.blogger.com/blogger/3256/1520/1600/S3600098.2.jpg

Has anyone toyed with homemade equipment? I know it's certainly not CFNYC style, but BBB for sure.

All links SFW

Gabe, when I first started doing CF, I had a backpack full of books I subbed in for KB swings. Managed to get it up to 37lbs. I also used it for thrusters on occasion.

i am running all of the half marathons in each borough as well as the nyc half and nyc full (if i can get in). i do not plan on specifically training for any of them.

Gabe,

Back in the dorm room I had a few homemade things, though most were pretty simple. Went to my dad's workshop and built a box for box jumps, and went to Home Depot and put together a pair of parallettes for the dorm.

Also, if you look at the first picture you posted, you'll see a homemade med ball. I had two of those that I made -- took old basketballs (one junior sized like from a Fair and one standard size). I cut a little hole in the top and filled them with sand. After that I just duct taped the shit out of them. I had no clue how heavy they would be, so I made both sizes...the little one turned out to be 20# and the big one about 30#.

I can't remember if I had anything else homemade. Some beams that I practiced some Parkour stuff with for a while...

That said, we should definitely make some Atlas stones and some other strong man stuff -- the logs would be pretty sick.

Here are alternate designs for homemade squat stands that have more of a safety backing (or whatever it's called) and can accommodate multiple heights.

http://board.crossfit.com/showthread.php?t=44571
http://www.casualhacker.net/blog/2008/04/homemade-squat-stands/

front sqauts 5 x 3

185, 195, 205, 225, 225x2

knee felt okay - laid off the last rep.

post wod 135lbs OHS about 15 reps in sets of 3-5 reps

121, 132, 143, 143, 143 (79,37)

Ashleigh is thinking "I'm totally going to show you my seated Sumo Deadlift High Pull."

I'm running the August half this year, but no promises on pace. Depends on the heat.

185-195-205-215-225(2)

Black Box (92,92)

135x3
185x3

225x3
245x3
265x3
285x3
290x3 3RM pr by 3lbs

post KB snatch practice

135-135-145-145-155

Did these at my apartment's gym, which has no squat racks, so the first rep of each set was a squat clean (my first time doing squat cleans with anything heavier than a med ball).

Note to self: next time this workout comes up use (at least) 165 as starting weight if using racks. Could definitely go heavier if I didn't have to clean the weight. The front squats felt pretty easy and I was nowhere near burning out after the third rep.

225x3
235x3
245x3
255x3 PR by 10 lbs
265x1 failed on the 2nd

Found the point where I not strong enough to make up for form mistakes on the last set. Thanks to Dan for the video analysis, really helps to see the points of the lift I need to work on.

Warm-up:

20 burpee pull-ups

WOD:

145
155
165 (tie PR)
175 x 2 (PR) 175 x 1 (fail)
175 x3 (PR)

Thanks for the encouragement and for keeping an eye on my form, Dan.

Post-WOD:

muscle-up practice (thanks Mike)
2 rounds - 5 ring dips, 5 pull ups, 20 GHD sit ups
handstand practice

I guess it would help if I proofread so my post sounds coherent - should say I'm, not I.

Also forgot to add (15,14)

CFE workout tomorrow tuesday 615p meet @ Columbus circle entrance to central park.

135, 145, 155, 165, 170
(68,54), (17,14)

Am back in the Bay Area and had a chance to do "Nicole" at Crossfit OneWorld.

Nicole - 7 rounds and 48 pull-ups.

Also did the front squat WOD at global gym. Since it was packed and I was in a rush I did a lighter workout.
75-95-105-110-125.

(24,15)

bar only warm-ups (45, 45, 45)
55, 65, 55, 65, 65, 70

95, 115, 135, 155, 175, 185, 215F

The attempt at 215 was fubared weight math

Not my best day. Started off feeling shaky and ended up sprawled out on the floor. I even think I forgot to take my post-it (Sorry, Hari).

85(2), 65, 65, 65, 65

165x3
175x3
185x3
195x3
165x3

Tom, I may be signing up for that race. I'm down for some runs beforehand.

135, 175 (2), 135, 145, 155

back tightened up on the 175, which was supposed to be my starting weight. probably shouldn't have finished the WOD

(11, 9)
YTD (62, 46)

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If you want to Run Your Marathons Faster and Run Faster Marathon times I suggest you check out this video on training for a marathon in 100 days. It's a great way to train.

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