Rainy-day “Nicole”

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (3 slots left)
In Manhattan
Elements # 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20 (5 slots left)
#68 Tue/Thur @ 8:30pm, starts July 28

CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Friday 090626 (68) (64)
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090330.

Ladies, it’s time we talked
A foot in the door of improved performance

There’s vinegar and then there’s vinegar (and notice that the quality stuff for taste also happens to be much healthier for you)

Post-exercise carbs may be counter-productive

NYC’s haut dogs
Unfancy Food Show this weekend
A time for drying

Dutch on scaling and CF

Free access to EJCN issue on trans fatty acids
Michael loves his pull-ups:

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options from the CrossFit Brand X forums, along with some general advice on how to approach this workout:
    CrossFit does not ask for max efforts very often. Like “Lynne” this workout “Nicole” does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
    30
    25
    20
    20
    15
    Are going for a number and not a max. Test your limits today.
    Big Dawgs and Pack:
    As Rx’d
    Puppies:
    5 rounds of:
    Run 200 M
    12 beginner or assisted pull ups
    Buttercups
    3 rounds
    run 200 M
    12 beginner or assisted pull ups
    ———-
    Also note that given today’s inclement weather (or on any day) you always sub an indoor activity such as rowing, burpees, KB swings, or jump rope for the running.

  • dexter

    I love the run WODs on rainy days….NO SMOKERS

  • torch

    30-25-20-18-17-16-10

  • Justin K

    4-7-8-5

  • Brett_nyc

    nice numbers torch.

  • Davi

    I know it’s hard to do ‘virtual coaching’ AND it’s probably just a practice thing, but:
    does anyone have any guidance on more efficiently stringing together C2B pullups? I am now doing those exclusively. And I’ve gone from being able to do a decent volume of chin-over-bar without stopping and hanging on in stillness and revving back up again to only about 3 C2Bs before I need to ‘reset’.
    Trying to step up that pullup game before the Games.
    Any advice? Helpful anecdotes? Etc?

  • torch

    Thanks Brett.
    Davi – tighter gymnastics kips. I should be able to help key you in right before the contest.

  • Lisa

    Davi, it is great you are to C2B pullups at all – good job!
    This will be a fun if sweaty lunchtime WOD. It was already hot n humid at 06:00 this morning when I was out running. Thankfully I live right by Long Island Sound and can jump in to cool off.

  • Court

    Hey all-
    I’m going to be in a performance tonight through NYU’s “Studio Tisch” series at 8pm. The name of the program is called “Point of Departure”, a funny little movement piece that I was asked to participate in with members of NYU’s Graduate Acting program. It’s located at the Tisch School of the Arts, Schubert Theatre, 721 Broadway New York, NY 10003-6807 – (212) 998-1820. Admission by donation, runtime about 45 minutes.
    Come enjoy the show.
    Thanks,
    Court

  • http://allisonbojarski.tumblr.com Allison Bojarski

    I saw Court’s performance in this piece awhile back and it was great. I highly recommend you go see him!

  • Brian

    great WOD this am. Damn it is was humid at 7am.
    Adam L good luck in your triathlon this weekend.
    Let us know how you do.

  • kj

    Did this WOD at the nicest globo-gym I’ve ever seen this morning. Apparently, Obama used to shoot hoops here.
    22-10-9-8-7-7-7
    Used a gravitron and lessened the “assistance” between rounds 1 and 2.
    I got some comments while doing my 29 burpees.
    Hope the beautiful day here in Chicago gets to New York tomorrow!

  • Lisa

    Adam, have a GREAT time at the triathlon – I know you will do so well.
    3-4-5-5-4-2
    My first time doing a WOD as RX’ed (hence the paltry # of pullups but I did enjoy the running) :)

  • Sara

    As usual, I’m a day behind. Yesterdays wod: 9 rounds+5+7
    and I just signed up for the level 1 cert in montclair in October… Anyone want to join me?

  • jim

    gillian. main-page. holy. spit.

  • Max

    hey guys just a reminder that tomorrow is the epic BBQ of BBQ, a Paleo festival for the ages at the brooklyn box. $10 all u can eat; featuring celebrity chefs and world class recipes. all profits go in support of Team America (AKA Crossfit NYC games team). Post on the blog if you are interested.

  • dan def

    I am a tentative yes for the BBQ tomorrow. What time again?

  • Jessica A.

    I have a favor to ask…
    Tim George Jr. is a client. If you all have a moment, could you put in a vote for him?
    http://www.arcanation.com/driverpoll.cfm
    Thanks!

  • Josh Rosenfield

    Max, I’m in for BBQ and I’m bringing a friend from Albany CF.
    Is there a 5:30 class tonight? This ish is very confusing.
    By the way, let’s give some respect for the passing of MJ, he really touched me as a young boy.

  • Brendan

    Hey all,
    A little love from the west coast. Did Nicole today with a 30 pound pack.
    20-20-20-20-20
    rationed the pull-ups a little.
    hope all is well,
    b

  • max

    BBQ starts at 2

  • dan def

    I may not be able to get to the BBQ until later, possibly as late as 4. Y’all still gonna have eats left? :)

  • Jai

    Is the barbecue still on even if it’s rainy? I haven’t been to Crossfit Brooklyn yet, not sure what the setup is. But count me in. Dodge the drops, everyone!

  • Tony

    7 rounds – 69 pull-ups in pouring rain! 16-11-8-7-8-10-9
    (58,38)

  • michelle foxman

    what is sub for runs tomorrow if raining? or if you HATE running :)

  • Rickke

    7 rounds (20-12-9-8-7-8-9 = 73 pull-ups)

  • Hari

    5 Rounds (26, 15, 12, 13, 13) = 79
    (68,54), (52,39)

  • Reagan

    6 rounds w/ 90 pullups
    19-16-14-14-13-14
    Black Box (132,132)