UPCOMING ELEMENTS WORKSHOPS:
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#77 Mon/Wed @ 8:30pm, starts NEXT MONDAY (just 1 slot left!) SOLD OUT!
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Wednesday 090909
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Compare to 090517.
Holding heavy objects makes us see things as more important
A brief history of dubious dieting
Aram on his experience of the Monster Half-Marathon (alongside our coaches Torch and Max)
Help Torch help others
Getting at the heart of kindness
One of our Brooklyn members (NIck J.) takes the message all the way down to Virginia:
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps
Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight
Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps
20 Beginner or Assisted pull ups
Great reporting as usual, Aram!
And congrats to all three of you for completing the race!
***
By the by, if there is anyone who's not signed up for Run-A-Muck (Aram?) who might be interested in running it, please let me know. I need a backup. I am not sure whether I will be able to run this race (it's the first weekend of October). I am not ready to bail YET, but I need to see how things progress with my ankle and would be grateful for an alternate.
23:41
Lunges w/ 2 x 12kg KB
20" Box jump
Pull ups - Strict (mostly) no weight
16:54 +Rx
1 pood DBs
35# vest
26:11
25# lunge, 20"box, 25# kettlebell
torch i read that as I poop DB's, not with it yet this morning....
32:19 Rx'd +
35# DB's, 24" box, 30# vest
Aram, that is a great race report. Congrats on finishing and being a good buddy to Max, who gutted it out in true trailrunner style.
I have had to run through a wasp nest on an out and back course too and it is awful to anticipate running the gauntlet on the way back.
Sugar, bread, bananas, Oreo cookies, etc. are your friends during races - I cannot imagine being a Paleo runner/ultrarunner.
Do me tomorrow.
http://farm4.static.flickr.com/3513/3903000963_d9e35019b8_b.jpg
CrossFit Virtuosity.
Anything involving weighted lunges is probably not advisable before this relay on Friday.
Made up Clean & Jerks last night.
43-48-53-55-58-60-60
Since the Barbell Cert, a lot of you have been asking me about Starting Strength and lifting in general. I am holding Starting Strength classes beginning tonight and Olympic Weightlifting classes starting in 2 weeks.
Note this is the ONLY official Starting Strength class in existence aside from his Basic Barbell Certification. I spoke with Rippetoe about it and he has given me blessing to run this class.
http://www.brooklynbarbell.com/register/
There are some spots left. Please email me if you have any questions.
Thanks.
FEMALES READING THIS TAKE NOTE!
I'm scheduled to do the Ragnar Relay run with KJ and 10 other people on this Friday through Saturday (yes, it's a 24-hr relay) from NY to Boston. My chronic achilles tendonitis has acted up something fierce and am worried it will give me troubles during the legs of the run (spaced out over 24 hrs I will run 3 miles, 7 miles, and then 3 miles again). If any women out there would like to take my place, email me at allisonATcrossfitnycDOTcom ASAP.
If not, I'll muddle through somehow.
As Rx'd 33:17
Black Box (189,189)
Did something different today bc most of my remedial PT'ers can't even do dead hangs.
3rds
500m row
21 pullups
15 squats
9 kb swings #79
13:44
Allison:
1) If I didn't have tendon problems of my own, I'd jump in.
2) You know your own tendons better than I, but I take tendons extra seriously at the moment. Especially since I developed a split tear in mine practically out of the blue. It would suck for you to be out there hurting AND injure yourself further.
3) I nominate Sophie and Jai. :)
LOL, I'm still pretty slow. And I'm actually traveling this weekend to a different part of Massachusetts. I'm going to visit my old college digs, check out some classes I wish I'd taken, eat at fave haunts, and be lazy for about a week. I'll probably see some of you on Friday and Saturday (maybe even Thursday if I'm over this cold), but I'll be out of NYC for a week. I hope you find someone, Alison! Let us know if you find an alternate, because if I don't hear that you have, I'll pester my roommate on Friday as soon as her plane lands. She's run marathons before. :)
35# lunges, 24" box, unweighted kipping pull ups
25:40
... The first box jump really surprised me. I was expecting something much much easier... glad I didn't try to do this with the pull ups weighted.
On a side note - neat trick (that Jeff came up with during the WOD) - when the box runs out of chalk (like it just did... mid-WOD), you can grab some paper towels from the bathroom and use as a substitute to get yourself some grip, which I find is absolutely crucial for kipping pull ups on long terrible sweaty WODs like this one...
23:51
Sub 25lb plate for lunges and regular kipping pull-ups.
Box jumps as rx'd.
(27,18)
another traveling week...another hotel wod,
20 squats 10 push ups- 5 rounds. (all with 40lb weighted vest)
3:23...
wasn't much but better than nothing
thanks to everyone that donated to the race!
Scaled, tried...DNFd. De. Conditioned.
1 round w/ 24kg kbell for lunges, rx'd box jumps, 10 lb med ball pullups. 2nd round - switched to dead hang, then to purple band. 3rd round, all band. Cut the 4th round out.
Will be back with a vengeance soon.
22:15 slightly +rx'd
1 pood KBs and 30 lb vest
(39, 36)
Started this one Rx, but dropped the vest after 2.5 rds of pull ups. Also did lunges with 35# DBS.
Time you ask? 26:19.
41:54
(68,54), (55, 42), (45, 35)
Decided to follow Levi with the RX +
Wore the 32# vest all the way through the WoD
2 X 1 pood for the lunges
34:17. Levi, you are a strong dude.
Hi,
Interesting, I`ll quote it on my site later.
Have a nice day
Charlie
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