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

Made this recipe for Coconut Encrusted Chicken tonight:

http://www.marksdailyapple.com/coconut-encrusted-chicken-salad-recipe/

I highly recommend it. I had linked the recipe a ways back here on the blog but just now finally got to cook it up myself and see if was actually good. It most definitely was.

If ever you try a recipe I link here on the blog, please let us know in comments what you thought of it. Thanks!

Cfe running today central park meet @ columbus circle near coffee stand on the west side of the fountain. 630p and

tomorrow (wednesday) @ Black box 645a

225-235-245-255-265f

Solid Posse again this morning.

Warm-up:
15 burpees
Burgener warm-up

2 Sets of excellent drills with steps on boxes and lateral shuffle in the squat with a band over the knees to work on keeping those knees out...

Warm-up sets - 95x5, 135x5

WOD:
185, 185, 185, 195, 195

Added another set at 185 at the end to really try and work on pushing the knees out and keeping the body solid - those dippy knees are my weakness!

Finisher:
4 rounds Tabata Pull-ups Everyone else did push ups, I subbed to save my shoulder)
4 rounds Tabata Squats

Yesterday's WOD:
13:11, hspu to one abmat

Front Squats:
115, 125, 135, 140, 145(F#3)

front squats 3 x 5

115-135-155-175-185 (PR)

Bench Press 3 x 5

95-105-115-125-135

10-15-20 AMRAP 15 minutes

burpees, wallball, 70lb kb swings. pretty tough.

successful 3pood weighted pullup.

First elements class today, loved it

can't wait to cancel my globo membership

135, 165, 185, 190, 195

#172

85-95-105-115-125f(2 reps)

BBQ this Saturday at the brooklyn box, it will be $10 all you can eat plate, there will be various meats available for the Paleo friendly eater. The proceeds will be going to the needy (Team Crossfit NYC for our trip to the games). Things will kick off around 2pm, so come one, come all grab a wod and stuff your face. If you are interested please post about it or tell someone (possibly Me or Torch would be good) so I can estimate how much food to get.

what about all you can drink for 10 bucks? what about all of the paleo friendly-ish tequila all you can drink for 10 bucks?

If there is a demand we can grab some paleo friendly tequila as well, if not byob.

there is always demand for tequila. don julio.

tequila is obvious

There's a tequila and pukey joke to be had there somewhere but I can't think right now. Too many callouses on my hands. Distracting.

isnt tequila the 11th element of fitness? it should be if it's not.

Drink lots for me, folks!

I'm performing tonight and tomorrow and will be back in full Crossfit action here:

www.lalannefitness.com

beginning tomorrow.

cheers
Davi

Davi,

First things first - good luck on the performance tonight!

Secondly, I highly recommend training at SFCF (San Francisco Crossfit) as opposed to Lalanne. It might be a little further from where you are, but is well worth the hassle, in my opinion. All the coaches there kick serious ass - K. Star, Bozman, Angel, Diane Fu... (those are the ones I've trained with).

They're super cool people and really knowledgable. Won't speak too harshly of Lalanne here, but I've not heard great things, let's just say.

Anyway - whereever you go, I'm sure you'll get a good workout, I just think the coaching and 'family' aspect are better at SFCF.

Can't make it to the BBQ this weekend because I have to work. Would love to donate to the cause. Who is collecting money for our booty kickin' team?

Davi, I have to second Zach's post regarding SF boxes.

190-200-210-220(2)-225(2)

Black Box (129,129)

Thanks for the thoughts, Zac and Brett!

hey Davi, if your stuck in SF, CFSF is a bit tough to get to unless you have a car or a bicycle, imho, but totally well worth it. taking cabs in sf is easy too.

Topped out at 300lbsx3 for Front Squats.

Brian,
You are one scary strong guy!
Nice work.

63-73-78-83-73.

Form was all over the place with these. The last rep at 83 was especially ugly due to my right knee buckling. However, Court is a miracle worker, and I finished with strong form.

Thanks to Jessica for being a great front squat partner!

Also was able to make it to CFE tonight for the first time, which I highly recommend. Thanks to Brian for kicking my butt!

Made up Sundays WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

22:54 with 21 Sets

Black Box (130,130)

Got up to 115..failed at 120. Still, 115 is 5 pounds more than last time. Thanks Craig and Mike for the tips/encouragement.

27 lovely burpees.

Pretty good post. I just stumbled upon your blog and wanted to say
that I have really liked reading your blog posts. Any way
I'll be subscribing to your feed and I hope you post again soon!

225x3
245x3
255x3
265x2 - 2nd was ugly, failed 3rd
265x1 - failed on the 2nd

27 burpees also

(50,43)

135, 145, 155, 165, 175
(68,54), (50,37)

Elizabeth (and everyone), if you want to donate to the cause, you can pass along money to me as I have a secure location for the $$$.

Did the front squats today and got up to 125#. Was feeling weak but am excited to keep practicing them now that I've seen some recent improvements in my form (thx, Brian D.).

Also, did 8 strict pullups in a row for the first time ever. That was a nice surprise.

Oh, and one last thing--I can now do unassisted pistols when wearing my lifting shoes (the elevated heel helps). Next trick is to be able to do them barefoot.

NYRR/Achilles running club present the Hope and Possibilities 5 mile run on sunday June 28th. This race is all about those athletes who have a disability and face challenges that we take for granted everyday. Hopefully some of you can find time on sunday to run or volunteer and help some of these disabled athletes accomplish something they never thought would be possible. If can not commit to either but find time on sunday please go and cheer on these athletes on
http://www.achillestrackclub.org/hopeandpossibility/index.html

www.nyrr.org

hopefully we can encourage some of these athletes to further push themselves by trying Crossfit.

some back rehab stuff today
45x25
65x25
65x25

then made up the pullup wod
29:06 (34 sets)

Manhattan evening wods aren't looking to crazy lately, nice.

the rehab reps were deadlifts.

3X 135#, 2X 155#, 1X DNF 155#, 1X EPIC FAIL 185#.

Thanks to Greg and Court for saving my ass twice.

WU with 95 and 135
195x3
205x3
215x3
235x3
255x3

Need to go heavier overall next time.

Lacrosse game at 9pm was a bad choice.

175-195-195-205-215