Scaling options for today's workout, courtesy of the CrossFit Brand X forums:

Big Dawgs:
as Rx’d

The Porch:
Run 800 meters
20 L pull-ups
Run 800 meters
30 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Pack:
Run 800 meters
10 L pull-ups
Run 800 meters
20 Strict pull-ups
Run 800 meters
30 Kipping pull-ups

Puppies:
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 400 meters
10 Beginner pull-ups
L Sit hold 15 second total
Run 600 meters
10 Beginner pull-ups
L Sit hold 15 second total

What're we subbing today for the runs?

24:04 Rx'D in BK
L-pulls strict

Solid group for the CFE this morning.

Brian worked us through some drills and skills as a nice little warm-up. Then off to the park.

Warm-up jog around a short loop.
Then, 6x200m

Mostly focused on technique and form, however, did try and keep all the runs on the same ball park and managed to have them all be 56 - 57 seconds long.

As usual, excellent coaching as well as feedback during/after the runs from Brian. Thanks, man!

Exceptionally cool (and useful) Nutrition site which just launched. Sponsored by Robb Wolf, Vancouver Crossfit and Catalyst Athletics.

Check it out:

http://www.fit4younutrition.com/

For the rest of the world, today is National Running Day.
http://www.runningday.org/

For CrossFit, today is just Wednesday. That means 120 pull ups.

Hey, now, Jeff. That's 120 pulls-up AND 2400 meters.

Happy National Running Day!

rest day dinner info is up on Facebook
6/12 7:30 PM
Ukrainian East Village Restaurant
2nd Ave b/w 8th & 9th

who's in?

fun with tyler this am. my kipping pullups are back. yay! good sam smoked me on a clean/push press 10 minutes wod.

23:47 had to do kipping H pull-ups instead of regular L's.

The L pull-ups today reminded me of this video. Check out 33 seconds into it where he does an L pull-up and touches his toes over the bar!

http://www.break.com/index/damien-walters-vaults-off-moving-car.html

45 min at the chelsea pool today
+12 burpees (in speedos)

i'm in for rest dinner.

jeff when you say up on facebook, you mean what exactly.

26:16 as rx'd

(46,29)

Is Crossfitnyc on Facebook?
I will not be around for the dinner but hopefully I will be able to make the next one.

when I say it's on FB, it means that if you're my FB friend, you should see an invitation

otherwise you can respond here as to whether or not you're going

what jeff is saying is that he wants more facebook friends

I made up yesterday's overhead squat WOD. I had tried to do it at lunch yesterday, but felt a lot of pain in my SI at the bottom of the second warm up squat and left early.

Today: 66-77-88-99-88 (94,48)

I felt the same pain at the bottom of the squat during the last two Totals, so I figured that I'd take a look at Starting Strength to see what Rip says about keeping the spine safe. Beyond the obvious point of having the spine arched correctly through the entire movement, he has some interesting stuff about hamstring flexibility. Basically, the pelvis and lower back stay arched in a balance between the back muscles at the top and the hamstrings below. When the hamstrings exert a greater pull than the back muscles, you pull the lower spine into the rounded position. If your hamstrings are tight, they pull like this at the bottom of the squat.

It makes sense to me -- after the Brooklyn Half on Saturday and Erin on Monday, my upper legs were just totally locked up. It's something to watch for before squatting and yet another reason I have to do more to work on my flexibility if I want to survive my workouts.

I'm at 132

Regarding the article on wimps and reaction time, the study described does not show at all that wimps have a faster reaction time, it shows that they react earlier, which is quite different. The title of the article is misleading.

Jeff, whats the link to the invite, it should be an open invitation right? Not everyone wants to be your friend on facebook. j/k friend o mine, but seriously whats the link.

BAM!, rest dinner facebook invite.
http://www.facebook.com/profile.php?id=1281347369&ref=ts#/event.php?eid=88609933889&ref=nf

Dinner tomorrow???

Affiliate team update: The unconfirmed team roster is looking like this, Jacinto, Torch, Max, Keith Z., Davi and Sara. I'm hoping to come up with some fund raising ideas to help in sending these athletes to California. First in line, a bbq & screening of 'Every Second Counts' - The CF Movie (Date TBD). I welcome any other ideas on raising some money to help out our gladiators.

In regards to the Affiliate Team, I'm more than happy to bake some paleo cookies and/or other treats to sell to members and I will donate all of my proceeds to our team to help defray their expenses.

I'll also take requests on what to bake...

Paleo cookies?!? How??? Blasphemy!

So, I've been stuck in required seminars for my gym for the past few days on nutrition and supplements and just have to say how much it makes me appreciate crossfit.... can't wait to get back to the box on friday!!! To the other people going to the games: what are your flight plans, hotel plans, etc? I just graduated from school and finished paying off my loans so I'm really poor and am hoping we can go in on some of this? You can email me at secarr22@yahoo.com or I"m on facebook. Thanks!!!

For those going to the games, I'm flying on Friday to Monterey, apparently that is the best option. I think you can also fly to San Jose, but it is a longer drive to the site.

WOD as Rx'd 20:52

Had an interesting go at this WOD with my buddy Cliff in Thompkins Square Park in the rain. The pullups were interesting as the bar there is pretty fat and we had a gaggle of 12-13 year olds egging us on the whole time.

As Rx'd in 24:30

I think I'll be taking Friday off to pack a bit more before heading up to CrossFit New England Friday night for their Level 1 Cert this weekend. Should be a good time.

24:30
the L pullups were some Ls & some tuck pullups.

Back from travelling... a few days off really makes a difference.
22:53 with assisted pull-ups (brown band)

And 12 burpees! Thanks for the reminder Mike...

as Rx'd: 25:29

Black Box (115,115)

24:28 rx'd
runs were really slow today... my late mid afternoon snack did not help things either.

And just because it looked like fun on the CF Football site:
225 tabata deadlift cashout: 10,10,7,5,5,5,3,5 - form got a little sloppy on the 7th round. Thanks Dan for the feedback on these.

and 12 burpees. Ashleigh, anytime, just making sure you're not slipping...

(37,32)

18.36

sandbagged the first 2 rounds. i like/hate this workout. its hard to measure and compare times. its worthless.

33:48 with box/ring sub for L's, med band for strict, and baby band for kip

Finished off with a top out of a pretty decent (at least for me) climbing problem...apparently I'm a much more elegant climber when my arms are too exhausted to muscle my way up the wall.

I know this is a while away, but is anyone interested in the CRASH-B indoor rowing competition?

Also Jeff, count me in for the rest day dinner please

as rx'd 24:53

23:34

L Pullups were half L's and half tucks.

Everything else as RX'd.

23:28
sub tuck PU.

RX but the Ls started getting wonky. Some legit, some kipped, some tucked and some bastardly.

22:55.

33:54
(68,54), (37,29)