Walk it out

Scaling options for today’s workout, from the CrossFit BrandX forums:
Big Dawgs and Pack:
As Rx’d
Puppies:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups
Buttercups:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups

Aram – good write up on the experience at the level 1. Would write a more legit response, but I’m pretty damned tired.
So all I’ll say – you might want to fix a name in the presentation…
Adrian Bozwell should be Adrian Bozman
Just wanted to give you the heads up.

Thanks Zach, fixed. I had Carswell on the brain in that sentence.

Rx’D + (Due to ass rash from the DU / SU suckfest last week.)
Regular Walking Lunges
C2B Pullups
GHD Situps
9:40. Wasn’t sure what to expect

Okay, CFNYC swimmers – who’s going to the lovely rec center and/or outdoor pool some time soon?
I am still in Gimpland: Got my MRI results and I have a split tendon.
The doctor described it in two ways:
1) like a rope that splits in the middle with the strands coming apart, but coming back together
2) like a piece of paper folded in half and torn apart at the middle (presumably with connection on each side of the tear)
So I’m going to stop biking now too. The doctor recommended what he calls “forced torture” – an immobilization boot and crutches – as another healing tool if I continue to meet with limited success through PT and my own work. It’s clear, though, that because of how I live my life, I have taken certain things for granted. Not dancing, not lifting, not running, not hiking or playing tennis or doing other things I love to do in summer is resting. But biking around NYC is not resting, even if it is transportation. I need to scale back even more.
So I bought some goggles, earplugs, and a swim cap. I like doing handstands and flips in the pool, but I could use some inspiration/company on the swimming-as-training/exercise front.
Email me or facebook me or post here or whatever if you’d care to make some swimming plans!
And if you have any healing suggestions – trad Chinese doctors you’d recommend, acupuncturists, etc – send ‘em my way. I’m already sucking down the joint support supplements. I’m going to pick up some Zheng Gu Tui Na tendon lotion. I have begun teaching at the gym in shoes and I will tape when I’m teaching in studios. I will go back to the PT today and consider immobilization.
I welcome your suggestions and warm, fuzzy, healing thoughts!

Hey all
Just wanted to let you know we are doing Murph tomorrow out here in Williamsburg at 11am. Come on by CrossfitVirtuosity.com if you want to join the awesome Murphy goodness.
Also sign up for Fight Gone Bad IV. It’s going to be a helluva good time and we get to help raise money for two good causes. http://fgb4.org

15:42 rx’d ….my hands are permanently mangled.
Good job Dianne. I’m so glad you toughed it out!!!

I want to have a frisbee catch in the park–Central or McCarren. Who wants to come?

Aram –
No worries. I figured that was the case.
Dianne –
Strong work this morning – I came in just as you were powering through the end – way to finish strong!
Davi –
Some advice from a soccer player who has encountered numerous ankle injuries – and one pretty significant one last January (simultaneous broken metatarsal and rolled ankle leading to severe tendonitis – opposite feet).
Take the boot, and the crutches if you need them. Lay off for real – I’ve seen you in the gym still doing stuff – and I understand how hard it is not to do that – but just give your body time to relax as a whole system. You will recover faster and more fully, and will thank yourself for it later.
In terms of swimming, I’m not sure you’ll find that to be suitable either – in my experience, it requires a lot of ankle strength and stability to effectively kick (whether using a sprint style freestroke, flutter kick, scissor kick, or even butterfly). It is seriously demanding and actually engages ankle stabilizers more than you might think.
So have some Drank, “Slow your roll,” and seriously let your body just recover…
http://www.drankbeverage.com/
Note: NOT actually recommending Drank as a beverage – I just think this shit is hilarious. In the words of Dave Chappelle…it’s purple baby…mmmmm

Hey Guys!!
Had a second on a lunch break and decided to check in on the CFNYC blog. Things are going great out here in Enid America. We hit the flight line in less than two weeks so keep your fingers crossed I’m not practicing my parachuting skills anytime soon!
I can’t leave without good natured ribbing towards my buddy Zach – I love this quote from above:
“Lay off for real – I’ve seen you in the gym still doing stuff – and I understand how hard it is not to do that – but just give your body time to relax as a whole system. You will recover faster and more fully, and will thank yourself for it later.”
I love it. Classic.
Seriously though – I was proud to say I’ve worked out with the likes of Zach and Jacinto and the whole CFNYC team. I’ve gotten more than a few comments from other CrossFitters out there who have seen these guys in action or have seen media featuring them andor CFNYC. I wear my t-shirts with pride!
I’m looking forward to a WOD in mid-October, and getting to catch up with you all then. Take care and keep up the good work!!

Day 5, so laid off the metcon and did a nice slow bench day.
225×5
235×3
245×3
255×2
255×1
225×4
225×4

Zach –
Thank you for your words.
I secretly know about swimming. I know. I know I probably shouldn’t really swim either. I got a toe cramp the other day – the feet are super active in swimming. I’m just…I dunno, I could swim without my legs?
Anyway, thanks.

By the way, the swimming w/o legs bit was a joke.

10:57 as rx’d
Great job to everyone in the afternoon class today!

Still in Chicago. Did a Zach idea (yeah, I know, probably a stupid idea):
21-15-9
DB Cleans (50#) Full Squat
DB PP (50#)
V-ups
13:48 – I am so slow right now. Still taking baby steps depending on what hurts.
Can’t wait to get back to a real gym.

11:32 as rx’d

Another quality workout at Crossfit Southside in Jacksonville. Really liking the programming and structure there.
WARMUP
2 Rounds:
30’ Inchworm
5 Pullups
10 Hip Extensions
15 MBCleans
SPORT
Max Pullups in 10min
3 attempts
22-21-19
WOD
Clean
7 x 1
95-115-125-135-140-145-150 (f – looked more like power clean followed by an ugly front squat)

11:00 rx…still a little dizzy from the handstand holds (1:40ish)

Pull-ups with beige band, which seems at least a little bit smaller than the blue I’ve been using. Managed to do one with the tiny purple, but wouldn’t have been able to do the whole WOD. Maybe next week! 17:56.

“By the way, the swimming w/o legs bit was a joke.”
Davi, it doesn’t have to be. You can get one of these: http://www.swim-shop.com/product_info.php?products_id=33862

6.49… 6 seconds off of pr. need to stage the lunges closer to the bar like last time.