Another day, another AMRAP

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23

In Manhattan
#74 is SOLD OUT!
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
#77 Mon/Wed @ 8:30pm, starts September 14 (4 slots left)
#78 Tue/Thur @ 6am, starts September 15

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!
Wednesday 090826
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.

Happy birthday to Justin K.!
“I don’t think people realize that they’ve been so blessed to have a body that works right.”
Oral contraceptives impair muscle gains in young women (via)
What one year of caveman-ing it looks like (and feels like)
Greens, portions, and the lingering meal (w/recipe)
How to make your own almond milk
Getting real about the high price of cheap food

All forehands all the time
Torch and Zach were featured on Jeff Martone’s blog the other day. Here’s the pic:
1-handed-bottoms-up-kb-pushup-torch_zach1.jpg

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    SCALING OPTIONS for today’s WOD, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Women 1.5 pood
    If you do not have a muscle up use a 5/1 sub of pull ups and dips
    The Porch:
    Complete as many rounds in 15 minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings
    Women 1.5 pood
    If you do not have a muscle up use a 4/1 sub of pull ups and dips
    Pack:
    Complete as many rounds in 15 minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups bridged on feet
    8 1.5-Pood Kettlebell swings
    Women 1.0 pood
    If you do not have a muscle up use a 3/1 sub of pull ups and dips
    Puppies:
    Complete as many rounds in 12 minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 12kg Kettlebell swings
    Women 8kg
    If you do not have a muscle up use a 2/1 sub of Assisted or beginner pull ups and bench dips

  • torch

    Ran the CFE kids this morning.
    Max efforts: 8 rds: 30 seconds on, 20 seconds off
    Made is 2 laps around the park

  • torch

    13 rds Rx’D. may not have taken the recommended 3hrs+ break b/t CFE and WOD.

  • Zach Singer

    Nate – Rx’D
    15 Rds + 1 HSPU

  • Lisa

    Happy birthday, Justin.
    Torch and Zach are lookin’ good!

  • Levi

    14 rounds as rx’d

  • Justin K

    Ran the CFE this morning.
    Max efforts: 8 rds: 30 seconds on, 20 seconds off
    Made is 2 laps around the park
    Thank you Lisa for the birthday wishes.

  • kj

    What a morning!
    Thanks for the great CFE workout, Torch!
    Then 12 rounds, 2 MU progressions, and 4 HSPU off box for Nate.
    Last time I got 7 rounds, but I did the sub with the 10 pullups/dips, which just takes more time.
    Thanks for all the stretches, Allison. I definitely needed them.
    Enjoy the rest of the day, Justin!

  • Tim

    fun morning, was so hungry after
    did CFE with torch, thanks buddy
    Max efforts: 8 rds: 30 seconds on, 20 seconds off
    Made is 2 laps around the park
    then rested for ~20 or so and did the WOD
    13 rounds with kneeling muscle ups

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Sneak peak at tomorrow’s REST DAY SCHEDULE:
    7, 8am; 12:30pm: Instructor’s Choice
    5:30 No WOD (Rest Day)
    6pm: “Cindy” or “Nate”
    6:30pm: Black Box WOD (to be determined)
    7pm: Thrusters, Hang Power Cleans, Sumo Deadlift High Pulls
    8pm: Black Box Skills (to be determined)
    Also, Brian D. will be covering Court’s hours tomorrow (lunch class then 6, 7, 8pm WODs).

  • Kelly

    Happy Birthday Justin!

  • Zach Singer

    Happy Birthday, Justin!
    Oh – and all I have to say after this cycle — holy AMRAP hell! I am really, really sore. Nate after Mary = demeaning – HSPU were really weak.

  • James S

    18 reps but w/24kg KB…
    Happy Birthday Justin!!
    MOLLY, WHERE ARE YOU!!??

  • Zach Singer

    Missed the comment earlier – thanks, Lisa! KBs definitely provide an array of fun tricks to play around with.

  • torch

    justin: happy birthday
    lisa: it’s not me. it’s the bell

  • Lt Gabe

    Nate
    RX’d 7 rds + 2rds with 4/4 pullups/dips
    36kg KB

  • Sara

    6 rounds plus 2 muscle-ups
    muscle ups and handstand pushups all one at a time.

  • http://www.crossfitvirtuosity.com Keith W.

    Hey all
    Is anybody interested in doing the Level 2 cert or have any of you registered yet?
    I had a few people ask me about holding review sessions to practice for the Level 2. Jennifer Hunter and Gillian Mounsey said they might offer their expertise as well.
    Email me if you are interested in attending some of these sessions. I’m just trying to gauge people’s interest right now. These sessions would be free.

  • Mike M

    10 rds +2mu/2hspu (rx)…handstand push ups were rough after the past few days

  • Reagan

    As Rx’d
    14 rounds + 2 Muscle-Ups
    Black Box (179,179)

  • Mike

    12 rounds + 1 HSPU rx’d in BK. PR by about 1.5 rounds.
    HSPUs still took the overwhelming majority of my 20 min.
    Happy Birthday Justin!
    (32,31)

  • Hari

    10 Rounds HSPU’s 2.8 inches less than full ROM
    (68,54), (55, 42), (36, 29)

  • Bari

    15rds (MU progressions, HSPU off box, 1pood)
    Same scaling as last time I did it, but a PR by 4rds!

  • Bari

    15rds (MU progressions, HSPU off box, 1pood)
    Same scaling as last time I did it, but a PR by 4rds!