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Wednesday 100120
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
BLACK BOX 30-DAY PALEO CHALLENGE, Day 20--LINKS
Paleo potluck party details
Dances with Vegans 1: Dr. Cow Cheese
"The caveman diet is not about pigging out on meat and pretending to have hunted it"
A taste of dairy
Is the tide turning in favor of saturated fat?
Re-introduce, rotate, and reflect on your food(s)
Beef label decoder
Mike M. at the Winter Hybrid Challenge this past Saturday, mid clapping push-up:
Torch and CFBK on the front page of Men's Health!
Temperature and exercise
F.D.A. says it's unable to regulate BPA
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
This is one of those workouts that is very difficult to scale for the masses. At BX if we did this it would be scaled very individually for our various members. What I can tell you is that below would be the general scaling for the class.
Big Dawgs:
as rx’d
The Porch:
100 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it (Allison's note: obviously this only works for very tall people, since we cannot lower our pull-up bars--however, one could step onto a low-ish box to then reach for the pull-up bar)
or
50 Burpee pull-ups
With the pull-up bar is approximately one foot above your reach.
Pack:
50 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it
Puppies:
35 Squat thrusts
35 Assisted or beginner pull ups
Buttercups:
25 Squat thrusts
25 Assisted or beginner pull ups
5 x 500m row
2 mins rest
kept them 1:47-1:49
Did today WOD
100 Burpee Pull-ups rx'd
12:19
good news
crossfit brooklyn is now front and center
http://www.menshealth.com/
$$$$$$$$$
100 burpee pull ups - 14:05 rx'd
Way to go Torch and everyone else at the BK box!!
CFE this morning
5x500m
1:59
1:54
1:52
1:51
1:50
Did the porch scaling of 50 burpee pull-ups where you have to jump to grab the bar each rep. I have a totally irrational fear of jumping up to grab the bar which is why it was great to do these without using a box to get to the bar. The burpee was easy, the pull-up was easy--it was just the jumping that was freaking me out.
11:27
As rx'd 11:35
17:36 as Rxd (although bar was not "ideally" high)
Games Prep People: OPT WOD
split jerks 1-1-1, rest 4 min.
hang power cleans 3-3-3, rest 4 min.
3 rounds of 10 c2b pullups, 60 sec between rounds
row 30 sec @70%, 30 sec @80%, 30 sec @90%. 30 sec rest between rowing.
105-110-115 (shoulders really tired today)
115-120-125
unbroken, 7/3, unbroken
419m total
I did not have a pull up bar available. So I just did the 100 Burpees. 13:41
I really enjoy keeping up with your stories! It truly makes the day.
Same as Sara
shoulder acting strange so couldn't do split jerk
cleans 105, 110, 115
pull ups unbroken, unbroken, 8/1/1
row 430m total
PC 1/19/10:
- Three egg omelette with turkey and brocolli, apple
- Salad with chicken, butternut squash, avocado, egg, dried cranberries, vinaigrette dressing (best option available at a pizza restaurant during business lunch), Larabar
- Broiled chicken breast, salad with olive oil and lemon juice, almonds
100 burpees - 14:01.
Did these at home, so no pull-up bar. Wishing I had time to make it in today.
15:47
my fat ass was huffin and puffin the whole time
burpee pull up - 11:19 rx'd
games prep : spl. jerk 135-155-165
hpc: 135-155-165(2) (i don't know if those numbers ideally should be the same or not)
row: 534m
9:51 with mixed grip pull-ups
14:19
Pull up bar is not quite a foot above my reach, but as rx'd as possible
Rx'd 22:13. Well, the bar wasn't a foot above (I was using the shorter bar on the side), but did the full 100. Totally ripped up my hands!
Don't forget the paleo party... www.tinyurl.com/xfitpotluck. The link is at the top, too. :)
15:50 for me today. I need to not prostrate myself in front of the open windows mid-WOD. If some people are wimps in cold weather. . . I am one at room temperature. It's really not good.
16:33 Rx'd
My hands are completely torn up now.
30 Day Challenge
Paleo Diet: 20 Days
WOD: 9
Sleep: 8 Days
First time back in a few months... did 75 reps.
12:30.
13:01 rx'd
100119
6 RFT
30 rope skips*
8 strict ring dips w/ turnout
8 tuck lever pull ups
14:51
* Even rounds were double unders. Odd rounds were a mix of 10 singles, 10 alternating steps, 5 right hops and 5 left hops.
The tuck lever pull ups were harder than I thought they'd be. I eventually had to break sets into 3/3/2.
The men's health article was very cool.