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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22
Saturday 091121
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
Barring your nervousness about "Fran," why exercise makes you less anxious
101 head starts on cooking for Thanksgiving
The turkey that went to India (a.k.a.: what to do with the leftovers)
After the bird, everything else is secondary
Sugar addiction
The sub-14-minute-"Angie" club the other night. From left to right: Lenny, Ari, Justin K.:
The numbers:
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
As Rx’d
The Porch:
15 Handstand push-ups
400 meter Run
15 Weighted pull-ups
12 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Pack:
12 Handstand push-ups
400 meter Run
12 Weighted pull-ups
9 Handstand push-ups
400 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
400 meter Run
6 Weighted Pull-ups
Puppies:
12 Handstand push-ups
200 meter Run
12 Weighted pull-ups
9 Handstand push-ups
200 meter Run
9 Weighted Pull-ups
6 Handstand Push-ups
200 meter Run
6 Weighted Pull-ups
So let’s talk. If you can’t do:
Handstand push ups sub one of the progressions found here. http://media.crossfit.com/kids/HandstandPushups.wmv If you absolutely terrified of getting upside down in any manner or do not have equipment to help you do it you can do dumbbell shoulder press instead. Think for a second. If you are subbing for handstand push ups, how heavy should the dumbbells be? Well I would recommend using dumbbells that are heavy for you. Maybe a weight that you can handle 4-7 reps.
If you cannot do a pull up then you should sub beginner pull ups or assisted pull ups. Use as little assistance as possible.
18:47
HSPU's off the box. Half from knees, half from feet.
Pull-ups were deadhang with blue band.
400 meter runs felt good, but I suck at everything else in this WOD.
12:35
HSPU - Used 25 and 45lb plates.
Pull-ups - Strict/Kipping Pull-ups
(22,10)
@ BBB
15:39 - rx'd HSPUs, strict non-weighted pull-ups
21:05 - Used Red and blue bands for HSPU,
Pull ups with 14# Med ball
The 400m seemed a bit long - up 26th to courtyard, down 27th, Broadway and then up 26th
Ran a 7.1 miles cross country race this morning, with six creek crossings. Cold, wet, and fun.
WOD as Rx'd w/ 40lb pullups
21:32
Black Box (243,243)
24:41 Strict (25 lb) Pull-ups, HSPU's 2.6 inches less than full ROM
(68,54), (55, 42), (61, 48), (36, 19)
15:45
HSPU's from the box, piked.
No weight on Pull-ups. Clearly I should have put some weight on my pull-ups. I also need to get my handstands down.
I did mine in opposite order, because there were so many people at the 1pm. So pull-ups with purple string, then 400m run, then handstand push-ups with my knees on the box. 17:40. My run was around the block, cutting through the courtyard.