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Friday 100129
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

BLACK BOX 30-DAY PALEO CHALLENGE, Day 29–LINKS
4 reasons why changing your clothes is critical for weight loss success
The body fat set-point part III: Dietary causes of obesity
Paleo on the go in NYC!
The yoga of eating / When chocolate and chakras collide
Members Stephanie and Carlos at Jai’s recent Paleo Potluck party:
stephanieandcarlospaleo.JPG

Torch gets his due on the crossfit.com affiliate blog!

Aim for the moon
Plane and simple
10 tips for people competing at sectionals
Common injuries: the lower back

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    So this workout scales itself. Most everyone should be a Big Dawg today and tackle this WOD.
    Puppies:
    6 minutes Handstand push-ups
    3 minutes Squats
    2 minutes Pull-ups
    1 minute Push-ups
    If you cannot do Handstand push ups there are some scaling ideas here:
    http://media.crossfit.com/kids/HandstandPushups.wmv
    If you cannot do Pull ups there are some scaling ideas here:
    Beginner and assisted pull ups. Do not do Jumping Pull ups.
    If you cannot do Push ups there are some scaling ideas here:
    http://www.crossfitkids.com/images/uploads/Assets/BXKIDSCFNEWSfina11.pdf

  • http://www.goarticles.com/cgi-bin/showa.cgi?C=2482742 resveratrol supplements

    Well spoken. I have to research more on this as it is really vital info…

  • Steve S.

    258 using 2 abmats for HSPU’s

  • Jenn

    Sleep: 25
    Pullups: 866
    WOD: 21
    355 (3 abmats, green band pullups)
    Paleo: Day 29
    Breakfast: 3 eggs, 1/2 avocado, 1/2 plum tomato, lime juice, spices
    Lunch: Beef stuffed eggplant with sauteed onions, green salad
    Dinner: Goat shoulder chops stewed in tomatoes, baked sweet potato
    Snacks: Strawberries, beef jerky

  • Craig F

    http://www2.thenorthface.com/endurancechallenge/races/2010/ny/index.html
    anybody else doing this? I’m debating the 5k.

  • http://movingdragon.tumblr.com Kirk

    304 as Rx’d
    (48, 159, 53, 44)

  • Mike S

    Level 1 Cert just got added for Feb 20-21 at Crossfit Virtuosity in Brooklyn.
    I am registered. Anyone else going?

  • Brett_nyc

    Hey Kirk, how did this wod feel? I’m kind of puzzled by it.

  • JoeR

    273 as Rx’d
    (60,150,33,30)

  • http://movingdragon.tumblr.com Kirk

    Brett,
    It felt surprisingly good. Based on that, I suspect that I should have gone harder/faster on the squats portion. I felt great afterwards. It seems to me to be a clever bit of programming. The time in all four rounds just flew by, but you get a nice five minute rest between the HSPU and the Pull-ups. Arms were toast by the push-ups however…

  • Brett_nyc

    Thanks Kirk. The 10min of HSPU frightens me.

  • Paul

    359 reps with a vest is just stupid.

  • http://www.roninregistration.com/info.asp?GroupID=17316&p=crashb&pt=rowing&InfoType=Register Ewen

    Registration deadline for CRASH-B’s is Monday, Feb 1st, Midnight EST
    http://www.roninregistration.com/info.asp?GroupID=17316&p=crashb&pt=rowing&InfoType=Register

  • Jenn

    I feel like I did something wrong with this WOD if I got 355, even if it was scaled. My breakdown was (120, 170, 40, 25) Maybe I should have done HSPU with 2 abmats instead of 3? Or maybe I’m just that awesome. Just kidding.

  • Lisa

    Kirk, I saw your impressive score on the whiteboard at lunch today – nice job!
    I got exactly 100 fewer: 26, 150, 12, 16 = 204
    HSPU’s were with 3 abmats.

  • Reagan

    As Rx’d
    80 HSPU + 135 Sq + 36 Pull + 28 Push
    Total 279

  • Ari Karason

    303
    1 abmat on hspu (Im tall, big, fat and weak)
    cash out: 3minute plank

  • Rickke

    @ BBB
    264 as Rx’d
    (37, 163, 36, 28)

  • Brett_nyc

    35, 185, 42, 32 for 294 Total

  • Hari

    279 (55, 160, 32, 32) HSPU’s 2 inches less than full ROM (head to 25 lb plate)

  • Emily

    235
    HSPU’s 2 abmats + 10# plate (getting better!)
    pull-ups w/blue and thin purple (strict)
    push-ups on knees
    this WOD was full of stuff that I suck at…hahaha good practice!!

  • Jai

    100 HSPU, knees on box
    150 squats
    22 kipping pull ups
    20 push ups
    total: 292

  • Mike Mishik

    286 rx’d – 47-176-32-31

  • kj

    256
    (70/150/15/21)
    Getting over a cold. Didn’t really attack this.