Scaling options for these 2 workouts, courtesy of the CrossFit Brand X forums:

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Jumping Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-ups
4 Push-ups
7 Squats

No scaling for Mary. Its a Big Dawg workout.

Puppies and Buttercups: If you cannot do pull ups do jumping pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

---------------
Please note that despite the opinion of CrossFit Brand X, "Mary" can indeed be a scaled workout. There are lots of ways to scale it and your class instructor can offer plenty of suggestions for that.

PIIIIIIIIIIIIIIIIIIIMMMMPPPSSS!!!

hmmm.

Waiter: Well, there is one steak that's available only by special request. We call it, uh, "Sir Loin-A-Lot". It's, uh, the size of a boogie board.

Homer: Ooh, I'll have that one. And to drink ... meatballs.

Waiter: Very good, sir.

Well done, you guys. Great photo too.

HSPUs and Pistols are MAJOR weaknesses of mine. So, of course, I did Mary.

7 rds. w/ C2B Pull ups. Used a weight plate under my heel for some support. Mostly skill work, but much needed!

Haven't worked out in 2 weeks, since I've been studying for the CFA. CFA was Saturday, so I was down in Brooklyn last night:

3 rds - 19:04
10 Step-ups (95# & 20" box)
20 GHD
40 Back Ext
80 Squats

My legs and lower back are pretty sore today. I'm not sure which is worse; the way my legs feel or that Zach beat me by 3 seconds.

Yes, I hate losing to Zach too. Unfortunately it happens every WOD... it's never by 3 seconds though.

I was thinking of doing Mary tonight for the first time ever, but it seemed like a better idea last night before waking up after doing the 105 thruster / double under workout.

CFe tonight @ 630p depending upon weather (thundertorms and lightening we will not run)
There has been a number of people interested but can not make it to the park by 630p. Are more people interested if we push it back to 7p?

Please let us know either for tonight or for future classes
thanks

Re the park - I can't make it tonight, but in general, what do you all do with your stuff? Or do you all manage to come stuff-free?

7pm would be preferrable for me re: CFE.

Also, I know Davi asked this question, but I don't think it was answered. What do people who come to the park do with any bags they may have during the workout?

For me, the biggest time issue is getting home to unload my stuff/change before I could head out to meet you all.

Davi, Jinx :)

CFE tomorrow morning will be at 6:30am. This is a one time only thing!

Brett is my new hero. This is the Rip quote of the day, today:

From the Rip cert in Potomac in April.

During the final Q&A session, a question was asked about how to teach trainees the more physiologically nuanced concepts of the squat, deadlift, press, bench press.
Rip responds

"Well...I'm not that smart, you're not that smart, I get it, and you get it, so...(raises one eyebrow) just teach them the damn stuff."

Thanks to Brett Tom for this one

CFE Wed morning meets at Black Box?

Snuck into the Columbia gym today to swim:
500 free
5x 100im
10x 50free on the 1:15
Jeff, my butterfly was pitiful... Pretty sure everyone there was laughing at me!

Legs really sore from thrusters yesterday so no cindy, just worked on deadhang pullups: 5x5 overhand, 5x6 underhand

Modified "Mary": 5 HSPUs piked off of box, 10 pistols (holding onto post of PU rig), 15 pullups--1 rep shy of 7 rounds!

Awesome WU and finisher from Court at lunch class!

CFE Wed. nights - 7:00pm works for me too if that becomes the new time. Tonight I have a meeting so will do tomorrow's class instead.
As for 'stuff' - so far we have left our packs piled up beside where we are doing the session and that seems to work ok.

12 rounds of Cindy + 5 pull-up's + 10 pushups, scaled pull-ups with blue band

Wednesday morning CFE DOES meet at the Black Box!

19 rounds + 8 pushups

nice to see the OT back in accion.

Craig_Cinci and anybody else who is doing substitutions/modified workouts due to injury:
How are you changing up your programming to accommodate your recovery?

I just got back from seeing an orthopoedist for what I thought was a problem with my brachioradialis (top/inside of the forearm that one uses for lifting coffee mugs and doing hammer curls). He thinks that I strained the ligament by my radial tuberosity (?) which affects my wrist rotation and extension.

I vote for Tues night's CFE @ 7pm

Jeff, just take about two weeks off from anything that utilizes the arm, ice, heat, compress, and rest. Do some more squatting instead to keep the training effect going.

allison---thanks for the post carrot train to Crazytown. As someone who is working on getting my diet in line Melissa gives me a little peace of mind. You read so much conflicting nutritional info out there that after processing it all you do not feel like you are pointed in the right direction. Its important to go with our instincts and realize that the carrot, banana, sweet potato (insert favorite vilified fruit or vegetable) are from the earth and good for you. We shouldn't question mother nature's ability to make some damn good (and good for you) food.

Hey blackbox, were having a lil get together at GoodSam's (970 Kent ave in Brooklyn) this Sunday to watch 'Every Second Counts' (The CF Movie) its by suggested donation of 10$, which will go to the CFNYC Affiliate cup fund. Also its BYOB, so bring drinks and bring any and all kinds of food. She has a quite accommodating kitchen. Also its kind of a big space and kind of a huge screen so hope to see many of you make it out there.

6p-9p
Movie to start around 730p

970 Kent ave
3 blocks from (G train) Classon ave stop

Is it really that hard to use a shower INSTEAD of a bathroom to change? I've seen you, (I won't call you out this time) do it twice. It's just not cool when there are only two bathrooms and plenty of showers.

Seriously man, at a minimum I'm going to yell at you next (i.e. the THIRD) time.

I pretty much try to only change in the bathrooms, the showers tend to have wet floors and wet socks seriously suck.

Is there any way to keep the floors in the showers a little drier?

Sunday's CrossFit Movie Night: 970 Kent Ave, Apartment 709. Here's a map: http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=970+Kent+Ave,+Brooklyn,+NY+11205&sll=37.0625,-95.677068&sspn=34.534108,78.75&ie=UTF8&ll=40.692256,-73.958781&spn=0.00807,0.019226&z=16&iwloc=A

Gosh I hope I don't have any internet stalkers ;)

cf movie trailer:
http://everysecondcounts-themovie.com/

Juan and Sam: thanks for putting this together!

Cindy, as Rx'd
18 rounds + 5 PullUps + 10 PushUps

Black Box (119,119)

11 rounds + 5 pullups + 10 pushups + 10 squats.

Almost two rounds better than last time, so at least we're moving in the right direction!

Cindy as rx'd. 19 rounds + 3 pulls.

(50,32)

Cindy - 15 rounds (pull ups with the purple band). Two rounds better than last time.

...16 burpees and going strong!

Btw, if you do use the showers to change, please don't walk in with your shoes because that will get the floors all muddy.

Cindy
11 rounds
with blue band pu

Mary - 10 rounds + 5 hspu

Seriously, please put your name or no one will take you Seriously. Sorry, couldn't help it.

People try to use the showers to change, but there are a lot of people and only 4 showers. Changing in the bathroom is going to happen. Take a breath.

"Is there any way to keep the floors in the showers a little drier?"

Yes: Completely close the curtain when you shower. It's really that simple.

10 rounds of Cindy + 5 pull-ups. Scaled pull-ups with blue band.

There's a curtain?

I'm in for Sam's apartment movie.

Mary

6 rounds + 3 hspu
hspu's got really slow after the 3rd round. Can't justify calling this rx'd since I know I didn't get full ROM on them all.

(41,35)

I'll just change by the cubbies. Anyone up for shaving my back?

Cindy - RX'd
12 Rounds + 5 Pullups - This was the strongest feeling Cindy I've ever done. Most of the pulls were chest-to-bar too!

Cindy as Rx'd - 16 rounds + 5 pull-ups + 9 push-ups

Better than last time by a little, but push-ups killed me again. I went out way too fast so I need a better pacing plan next time. Thanks for the tips, Hari.

Great warm-up & finisher tonight, Court!

Cindy in BK -- 8 rounds + 1 pull-up ... 2 rounds less than last time but this time did unassisted something like kipping pull-ups. Thanks Jeff

Seriously, sometimes I have to use the bathroom when I get to the box and figure why not change as well, does this fall under the category of improper bathroom etiquette?

19 Rounds + 5 pull-ups + 10 pushups
(68,54), (41,32)

Modified workout because need to work on pistols so
5 HSPU
10 pistols (holding onto post of PU rig)
15 pull ups

9 rounds + 5 HSPU + 10 pistols

Cindy 13 Rounds + 5 pull ups + 5 push ups

10 rounds of Cindy as RX

Thanks for posting this. Would be intrested to read more or possibly please contact me by email thank you!

This has been really interesting but how do I bookmark this? I tried Digg but do I have to sign up first?

Nice post. Keep up the great work

Very interesting read. Thanks.

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Excellent job.