Scaling options & commentary on today's WOD, courtesy of the CrossFit Brand X forums:

CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling off the pull up bar. People whose score looks like
10/30
8/25
8/20
8/20
7/15
are going for a number and not a max. Test your limits today.

Big Dawgs:
As Rxd

Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.

Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups

Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

*Jumping Pull ups should be subbed with caution as high numbers of these have been associated with Rhabdomyalisis.

Effective Friday, June 19, we will bring back the 5:30 PM WOD on Fridays. It is obvious that the demand is there from people who want to get an early start on the weekend. The rule for Friday will be the same as for Monday thru Thursday: not on Rest Days and not on days that involve only running. Next Friday, June 12, is an Official Rest Day, so we will resume the following Friday, June 19.

We are continuing to discuss the possibility of an additional earlier class on weekends.

There are only 3 (of 8 total) slots left in the Oly Lifting seminar. Those of you who are totally satisfied with your Olympic lifts should definitely skip this opportunity to get five hours of intensive coaching from a true expert.

Also note that the last CFE seminar sold out. We will be surprised if this one doesn't sell out as well.

Hari, please define "expert" for me.

http://www.answers.com/topic/expert

http://www.conradaskland.com/blog/2007/02/definition-of-internet-troll/

Did 85# floor presses and kipping chin-ups/pull-ups (mostly chins as overhand really aggravates my arm issues).

11 / 7
14 / 8
12 / 8
12 / 7
9 / 8

Used 100lbs (bw 135)
8/11
7/10
6/9
6/9
6/8

Deadlifts
5x135
3x185
225-230-235(f)-235(pr)-225-225-220
Used a weight belt for the 235pr, pretty sure that's not kosher....

Bodyweight 235. 26...21...18...15...14 reps. Pullups still suck. 7...7...7...5...5 reps.

(12,28), (11,25), (9,20), (8,20), (7,17) = (47, 110)
(68,54), (39,31)

Congratulations to Gabe who took 3rd place at the rib-eating contest!

http://s3.amazonaws.com/data.tumblr.com/4aC7YYhhcoe9p05jr7M3hG3Bo1_1280.jpg?AWSAccessKeyId=0RYTHV9YYQ4W5Q3HQMG2&Expires=1244404567&Signature=1KqlZDAQaLV%2BtfXcE7V2DiLz0fI%3D

and congratulations to Robzilla, who won!

http://s3.amazonaws.com/data.tumblr.com/4aC7YYhhcoe9ve0aKyKAwrPwo1_1280.jpg?AWSAccessKeyId=0RYTHV9YYQ4W5Q3HQMG2&Expires=1244404565&Signature=uyMD7svrCSl%2FGhQQfUf6T7tWC%2BA%3D

Made up the 1x7 deadlifts at one of the elusive Saturday strength Socials.

225-315-365-385(PR)-405(F)-395(Equipment Fail)-255-255

Deadlift WOD yesterday
95, 135, 185, 225, 245F, 245, 250
(47,30)

Lynne
Bodyweight = 135, Bench = 135

Bench Pull-up
R1 6, 16
R2 5, 14
R3 5, 15
R4 4, 13
R5 4, 11

Total - 24, 59. Last time I did this - 24, 37.

(48,31)

So I really had no idea how to approach this one.

First round: 20BP w/45, 13 band pull-ups
Second round: 12BP w/50, 12 band pull-ups
Third round: 7BP w/55, 11 band pull-ups
Fourth round: 6BP w/55, 10 band pull-ups
Fifth round: 8BP w/55, 9 band pull-ups.

As usual, it was a pleasure to work with Ashleigh!

Congrats Gabe and Rob!

BP - PU
13 22
12 21
10 19
9 19
9 19
53 100 Total

Not sure why I didn't drop off as much between rounds this time. Grip seemed to be the limiter on the pullups.

Black Box (117,117)

Thanks KJ, you as well :) And don't forget our 14 burpees!

I also had no idea what I was doing, so my workout looked like this:

65lb bp x 20, 14 pu (with skinny purple band)
75lb bp x 12, 10 pu
85lb bp x 6, 14 pu
90lb bp x 2, 9 pu
85lb bp x 4, 9 pu

BW = 150 lbs.

I didn't realize was using 170 lbs. for BP's until round 3, so I just finished with it. I'm not very good at math. So @ 170#:

1. 13, 22 Pullups
2. 11, 19
3. 8, 21
4. 9, 17
5. 5, 23

CONGRATS to Gabe and Rob!

posted wrong, yay bourgbon.

225 - 315 - 365 - 385(PR) - 405(F) - 395(Equipment Fail) - 225 - 225

That was wayy fun. Thanks all for the support.
Totally winning this next year. CF stole the show today.

On another note:
Dex, Hari, Juan, Torch,

Which bourbon/whiskey/scotch should we stock in the back for next time?

What were Gabe and Rob's numbers? how much time?

B: 2 @ 170
P: 11
B: 3 @ 165
P: 12
B: 5 @ 155
P: 8
B: 5 @ 155
P: 8
B: 4 @ 155
P: 9

BW: 187

I never thought I'd say this in the context of Crossfit, but I really need to work on bringing up my bench.

Gabe,

Alcohol should randomly selected and consumed over a broad range of time and modal domains.

They weighed the difference between what we were given/ate. I ate about 2.1 pounds of meat. Time limit was 10 pounds.

Rob, and correct me w/ the exact amount, I think did about 2.25 pounds.

(12,28), (11,25), (9,20), (8,20), (7,17) = (47, 110)
(68,54), (39,31)

BW: 142.5#
BP weight: 125#

5/18
4/19
5/17
5/15
4/12

Still working on getting up to my body weight bench press on this WOD. I hope to eventually have the problem Levi had today where he accidently bench pressed 20 pounds more than his body weight without knowing it.

Congrats to Gabe & Rob!

6/6, 8/6, 7/5, 6/6, 6/5
Sub dead hang chins.

Great Job Gabe and Rob. Congrats.

Thanks to Luke for the boxing/MMA lesson after the wod.

100#

BP/PU

1) 8 / 23

2) 8 / 20

3) 8 / 15

4) 7 / 21

5) 5 / 20

last time I did this WOD, I benched 95 and had FEWER reps on the last few rounds and my max PUs were 17.

I am starting to learn what maxing out REALLY is. I could definitely have squeezed out another rep or two on the first three sets of BPs.

Thanks to Ed for being a great training buddy!

After the WOD I had lunch and then biked to Piermont where I gorged myself on the most unbelievable meal by moonlight.

gabe, get dewars.