UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26
In Manhattan
#81 is SOLD OUT!
#82 Tue/Thur @ 6am, starts NEXT TUESDAY (5 slots left)
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)
#84 Tue/Thur @ 9pm, starts October 20
#85 Mon/Wed @ 8:30pm, starts October 26
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 051220.
"I recommend no more than 15-20% of your workouts go over 20 minutes"
Rippetoe goodness: interview, video how-to of proper dumbbell set-up
Drop that spoon!
Decide to conquer the rower
Baby runs with a fast crowd
PickYourOwn.org: a website that helps you find pick-your-own farms near you (via)
Happy birthday, Chris C.!
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
Women use
1.5 pood Kettlebell, 25 Pound Dumbbells, 14 Pound Medicine ball
Pack:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (Dips okay)
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 14-20 pound ball
3 Rope climb ascents
Puppies:
15 Walking lunge steps
20 Beginner or Assisted Pull-ups
25 Box jumps, 20 inch box
10 Double-unders or 20 single unders
15 Dips or bench dips
10 Knees to elbows
15 Kettlebell swings, 15-20 pound
30 Sit-ups
20 Hang squat cleans, 10-20 pound dumbbells
10 Back extensions
20 Wall ball shots, 8-12 pound ball
3 Rope beginner rope climbs
23:58
Subbed 75LB barbell Hang Squat Cleans for dumbells
75LB barbell Good Mornings for back extensions
Rest at rx'd
Second day back at the Box... nearly killed me.
Closest I have ever come to meeting Pukey after a WOD since starting Crossfit (Yes, Allison, even closer than THAT day during Elements...).
20:51 (as Rx'd as possible - subbed towel pull-ups for rope climbs)
Just in case people haven't already found this one out - Double Unders are NOT like riding a bike... Six weeks out and it's like I never did them before (not that I ever did them well...)
18:18 RX'ed (6x rope climbs on our rope)
congrats to Allison and the Box for getting featured on VitalJuice.com
http:// bit.ly /1pgxgS
15.51 - 75# barbell instead of 2x35#dumbbell
25:01 used 65#barbell for hang squat clean and 10 towel pull ups for the rope everything else RXD.
20:58 with all Rx'd except for subbing 27 towel pull-ups for 3 rope climbs. Not sure if that was the correct sub after all.
As Rx'd
22:51
Black Box (206,206)
I think a more accurate 2 x dumbbell to barbell conversion would be 95-105#
CFE run tempo class tonight @ 6p columbus circle with Adam Lake
email him at adam76672003(at)yahoo(dot)com
12:51 - 1 pood bells for hpc. 11ft wall ball target.
anybody who wants to do the mud run this weekend and is not yet on a team, we have slots opening up on one of the CFBK teams. let me know.
Rest Day Dinner TOMORROW!!! 7:30pm, Rodeo Bar and Grill... anyone who hasn't rsvp'd to me yet want in?
100 #95 snatches (not for time). Shoulder feels great, ZHealth works.
25:19 (scaled like a mofo)
Adam and I ran the outer loop of Central Park this evening. A little under a 10k. My time was 44:36. Adam's time was ten seconds faster. Both of us PRed!
Marathon is T minus 30 days.
18:46 rx'd
6 legless rope climbs at the end due to the shorter rope
Q4 (1,1)
Did sprint intervals at home today rather than this chipper.
Time to go around the block varied from 2min 5 sec to around 2min 15 sec. Rested 1 minute between each sprint, did a total of 4 sprints.
Sprinting sure sucks the air right out of you.
32:54 Sub some DU attempts, 45 towel pull-ups
(68,54), (55, 42), (60, 47), (1, 0)
I'm in for the rest day dinner.
40:51
25 lunges
15 pull ups with purple string, 10 with blue band because I thought it was supposed to be 25, oops. And I lost a ridiculous amount of time switching.
50 box jumps, 15 inches tall box
100 single unders (68 in a row)
25 ring dips with purple string
20 almost knees to elbows
30 kb swings with kb marked 35
30 situps
20 vaguely hang squat cleans with a 8 kb in each hand
25 back extensions
30 wall balls with 10 pound ball
9 beginner rope climbs
21:53 as rx'd
Did 9 legless climbs (up & back down) for the rope climbs. These took forever
First time doing ring dips since April. Felt fairly weak, but just happy that I could actually do these.
30.22 with towel pulls up after getting owned by the rope. holy mckenzie that was intense. i think i "pood" my pants. ty allison for calling this newbie out on my last pull up not being legit...finish how u start i gotcha. only cheating myself. BTW who's the joker who called you out on the main crossfit.com site. comment 40. tejanostylin is the handle. stuff that noise. hopefully just a friend playin. enjoy the rest day NY
27:14, Rx'd except towel pull ups
30:28 with blue band for pullups/ring dips, DU attempts, 1pood KB swings, 25lb dumbells for cleans, 14lb wall ball, beginner rope climbs
Rx'd
22:02