BIG NEWS: For the first time ever, we're offering a women-only free beginners' class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)
Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7 (5 slots left)
In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (3 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22
Sunday 091129
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 090221.
The ideal performance state: OPT and higher orders of thinking
Recommended reading of some crossfit all-stars
Mark Rippetoe on "core" stability "training"
Freestyle burpees (via)
Paleo apple crisp (recipe)
When you may not wish to be "normal"
Paleo through the holidays / Of being paleo in the 'now'
Back at Black Box 1.0, Sarah and Sunny did modified L-pull-ups with rings and a plyo box. (If you're doing these, be sure to keep your torso completely vertical so that you make an "L" at the top of the pull-up.)
And if you're going for true L-pull-ups, you may find (as I do) that underhand is the way to go:
Dumbbell snatches rarely come up in crossfit WODs so don't feel bad if you've never done them before.
And if you're afraid of L pull-ups, don't be--there are scaled versions to make them easier (not EASY, though).
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
women 30#
The Porch:
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
These are squat not power snatches.
women 30#
Pack:
Complete three rounds for time of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Tuck sit Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Tuck sit Pull-ups
These are squat not power snatches.
women 20#
Puppies:
Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups
If you are unable to do L-Pull ups, try tuck sit pull ups. If you are unable to do tuck sit or L sit pull ups, do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.
Nice morning WOD at CF South Brooklyn.
5 rounds for time:
15 Dumbbell Hang Power Snatches, left arm
15 Dumbbell Hang Power Snatches, right arm
15 Burpee Box Jumps
14:32 with 30# DB
Did 35 pound dumbell snatch each arm
Did L- pullups on the box with rings
Three rounds
Time: 22:12
39:12 as rx'd
400m walking lunges - 8.28 - 346? steps.
33:05 Rx'd (45# db)
As Rx'd
38:22
Black Box (249,249)
Joshie
26:17
1 pood KB
I've been doing "stuff" with what little equipment I've had, as I've been unable to make it in since Wednesday.
Thursday:
Around 5k on a Vermont dirt road, with a random black lab/great dane hybrid tagging/splashing along, followed by 10 rounds of tabata sprints. Totally untimed.
Saturday:
Annie, as rx'ed: 22:17
Slower than last time. Rope was a weird length, so the double-unders were super choppy.
Today:
3 rounds
21 KB snatches, right hand
21 KB snatches, left hand
400 meter run
18:09, with 8kg KB.
Joshie:
34:46 (10# DB, Jumping L pulls)
30:53 Sub 25 lbs
(68,54), (55, 42), (61, 48), (42, 21)
38:12, sub 25 pound weight and combo of regular, kipping, and ring L-pullups
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May 29, 2010 - 400M walking lunges again... 7:54 348 steps.