UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 23
#14 Mon/Wed @ 8pm, starts October 19
In Manhattan
#78 Tue/Thur @ 6am, starts TOMORROW (2 slots left!)
#79 Mon/Wed @ 9pm, starts September 21 (4 slots left 3 slots left)
#80 Tue/Thur @ 9pm, starts September 29 (5 slots left)
#81 Mon/Wed @ 8:30pm, starts October 5
Monday 090914
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 081209.
Ghrelin and entrainment
100 pounds will always be 100 pounds
Supplement marketing on steroids
Recipe for roasted tomatoes and cipollini: "roast the hell out of them"
Two teenagers humbled one of the world's biggest food companies on their health claims (via)
Flipping abundance and scarcity
Happy birthday O.T. (a.k.a. Tom), one of our original Black Boxers:
And happy birthday to Brad S. (left), who knows how to eat well in foreign countries (also pictured on right, Joe R.):
Scaling options for today's workout, courtesy of the CrossFit/Brand X forums:
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Big Dawgs
As rx’d
Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Puppies:
25-20-15 and 10 rep rounds of:
Double unders
Sit-ups
Buttercups:
20-15 and 10 rep rounds of:
Single unders
Sit-ups
If you cannot do double unders, sub tuck jumps.
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And my two cents:
When doing a time-based WOD, I'm a firm believer in counting all attempts whether successful or not for those people who are still mastering the double-under. Once proficient at double-unders, then only count successful ones.
During non-timed skillwork/practice of DU's, you can set a goal of at least "X" number of successful DU's, as long as it takes to get there. Each time you practice (if you practice regularly) you will lessen the time it takes to reach "X" without even trying.
When it's member's birthdays, I love being able to post a picture of that person when wishing him or her a happy birthday. This is much easier when I have a picture handy and ready to go. So, please friend me on FB (so I can snag a photo of you) or just send me a good picture of yourself if your birthday is coming up. It helps members get to know each other by name when we can see one another on the blog. (And if you ever don't want public birthday wishes, just give me a heads-up and I'm happy to not say a word.)
One other thing: I won't know it's your bday if your MINDBODY profile doesn't say so. Make sure we have a complete, up-to-date profile on you with current telephone number, birthday, emergency contact name/phone number, etc. If you're a member, you have a profile. Most likely you created the profile yourself when enrolling in a free beginners' class or signing up for Elements online. If you need help with this, let me know (allisonATcrossfitnycDOTcom).
complete the S.O.S. survival of the shawangunks on sunday
30 mile bike/4.5mile run/1.1 swim/5.5mile run/.5mile swim/8 mile run/.5 mile swim/ .7run
no splits yet but finished in 5:27 This was my first endurance event since my foot fracture last year and my first long race using crossfit and CFE only.
The formula to predict your finishing time for SOS is to take your best half ironman event and add 20-25 min. my best 1/2 ironman has been 5:37. HMMM that would have put me a 1/2 hour later then i finished. I love crossfit.
I'm in town this week. Live band karaoke tomorrow night at Hill Country 830-1130.
happy bday Tom and Brad!
Adam! Congrats on finishing and doing so well at SOS. Weather was perfect for it. Any photos?
Happy happy b'day to Tom and to Brad.
Great race, Adam! Sounds like a kick ass course.
Happy Birthday Tom & Brad!
Adam, congrats on the race! That sounds brutal
Happy Birthday Tom, Brad.
Happy birthday Tom and Brad!
happy bday!
i don't have the double under skill
11:21
Happy birthday Tom and Brad!
Happy birthday Tom!
Happy birthday Brad!
Adam, Wow amazing. I think it's time to fix that Half-Ironman time. Congrats
Happy Birthday boys
Annie Rx 5:07
By the way CFE tomorrow 6:30P central park meet at columbus circle.
and
Wednesday morning 6:45 @ black box
6:20 Rx (Feet not anchored) ;-)
Is the BB going to be running FGB IV for charity this month?
Thanks
You know, the sentiment is fine, but that "100 pounds" thing (and its source) owe a pretty big debt to an old 1993 Henry Rollins piece, don't they? Except it was 200 pounds when he wrote it. Deflation?
6:27 - HQ standard sit ups. Sit form definitely added some time
Happy b-days, Tom and Brad!
Adam, way to kill SOS!
Hey everyone, two questions for any takers:
1. What are the points of a HQ sit up? I know it's the butterfly sit up, but what exactly constitutes the standard (i.e. shoulders on floor to fingertips touching toes and no anchors or what? Google left me empty...).
2. Anyone own a pair of Adidas adizero Pro running shoes (http://www.amazon.com/gp/product/B001C8W1LU/ref=s9_simz_gw_s3_p309_t2?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-3&pf_rd_r=1552JN2X671M2NZ2H3BC&pf_rd_t=101&pf_rd_p=470938811&pf_rd_i=507846)? How does the size on those compare to the size of converse all stars? I'm thinking of buying a pair to eventually replace my nike frees but don't want to end up half a size off (like I constantly do for some reason...)
Thanks in advance!
HQ standard is the frog stance. Your shoulders must touch the floor. Butt stays on the floor. Your arms cannot come above your knees (so effectively no swings to assist the motion. small jabs kinda work). The top is when the base of your neck is even with the base of your spine (so sitting all the way tall)
I got this as per two HQ coaches on staff at CF Old Town.
7:57 rx'd situps were slow, starting to get the hang of DUs
Happy Birthday Tom and Brad!
thanks all for the birthday well wishes.
the nfl scheduling gods smiled, and my beloved patriots drew the lowly bills this evening in the first mnf game of the year. the crossfit gods also smiled, delivering a wod i can actually do rx, and in less than an hour. post-5:30 wod i'll be holding down at the blind pig (14th btw 2nd and 3rd) for the duration if anyone wants to stop by for a beer.
Annie as rx'd, 10:03, new HQ standard situps--- so much harder!
What is the "frog stance"?
Do you mean knees wide, feet touching each other? Or knees wide, feet not touching?
And always unanchored?
Annie as Rx'd (feet unachored, didn't know about the CF HQ situps until just now.)
7:10
Black Box (193,193)
6:13 rx (doing the new unachored frog stance situps)...i dig it
7:22 rx frogger and all
19:45 rx'd - HQ standard situps
I think my double unders are getting worse. Couldn't get any rhythm going whatsoever.
(42,39)
When last I tried adiZeros, Urban Athletics had them in stock. They're http://www.urbanathleticsnyc.com and have stores near the WTC and on the Upper East Side. If you do go to try them on, I'd call ahead, they don't have the deepest inventory. Converse and Nikes are a size unto themselves. My mutant feet are like a 9 in Converse, 9.5 in a wide New Balance with a normal toe box and need a 10 in adiZeros or Mizunos because they're so narrow.
Davi, I did the WOD this evening and under Court's expert-as-always tutelage learned that the frog style means soles of feet pressed together, knees wide, no anchor and hands must never rise higher than knees, so no trying to 'swim' oneself upright with arms.
This was a fun mix, double unders seem to get easier with practise (duh) :)
19:02 as rx'ed -HQ sit-ups too!
Possibly my most legit crossfit workout to date :)
7:57 minutes (rx'd with new HQ sit ups, PR)
7:20 Rx
11:55 RX'd, counted near misses as double unders as well (otherwise it would have been a looooooooong day...)
19:10 Subbed DU attempts
(68,54), (55, 42), (49, 37)
As Rx'd 18:05
Annie
as Rx'd 10:41
HQ sit-ups are definitely harder and much slower. And honestly I feel them more in my psoas and adductors than in my abdominals.