Scaling options for today's workout, courtesy of the CrossFit BrandX forums:

Big Dawgs
As Rx’d

Women - 95#

The Porch:
Three rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

-or-

Five rounds for time of:

Row 500 meters
135 pound thruster, 4 reps

Women - 95#

Pack:
Three rounds for time of:

Row 500 meters
115 pound thruster, 7 reps

-or-

Five rounds for time of:

Row 500 meters
115 pound thruster, 4 reps

Women - 75#

Puppies:
Three rounds for time of:

Row 500 meters
25-45 pound thruster, 7 reps

Buttercups:
Three rounds for time of:

Row 250 meters
pvc - 15 pound thruster, 7 reps

We have two more rowers on order.

Hari: Is the 6am Tuesday starting tomorrow or 2/2?

row, row, row no boat
gently down no stream
when you're rowing on an erg
the waters just a dream

catching up on weekend comments,
with all that new equipment on the way, its like christmas

kj, congrats!

5 rounds
Row 500 meters
95# thruster, 7 reps
18 something

I did that weird one minute squats then difference in pullups/pushups WOD from last week. I went for 35 minutes and did a total of something like 980 air squats. Total overkill. I've been next to hobbled for two days. I decided to run to make a red light and found when I got to the far corner that I couldn't stop. Stairs are unbearable. Perhaps I didn't game it correctly?

5 rounds
row 500m
105# thrusters

19:35

Sleep: 22 - (only has 7.5 hrs last night)
Pull-ups: 776+10=786
WOD: 18
15:29 (65#)
Paleo: Day 25
Breakfast: Pork chop, roasted veggies
Lunch: Leftover broiled cod, salad with citrus dressing
Dinner: Veal chop, eggplant
Snacks: bunch o' fruit

Brendan,

It's obvious that you need to increase your work capacity. I'd recommend incorporating 700-800 air squats in daily, during your warmup, so that these wods with air squats don't completely wreck you. You could also try the Fighter Squat Ladder. For you it may look like 900-700-400-400-400-200... spread out through the day of course.

anyone have a food dehydrator?

i'm thinking of getting one of these

http://www.amazon.com/Nesco-FD-80-American-Square-Shaped-Dehydrator/dp/B00179DCCQ/ref=sr_1_2?ie=UTF8&s=home-garden&qid=1264432605&sr=8-2

the other:
http://www.amazon.com/Nesco-FD-75PR-700-Watt-Food-Dehydrator/dp/B000FFVJ3C/ref=sr_1_1?ie=UTF8&s=home-garden&qid=1264432605&sr=8-1

Hey Tim

I got my food dehydrator from Bed Bath & Beyond: http://www.bedbathandbeyond.com/product.asp?order_num=-1&SKU=14099344.

It's pretty decent; I've only made beef jerky with it so far, but it only takes about 3-4 hours and it's delicious! Going to try making my own fruit roll-ups sometime soon.

Brendan, I agree with Brett. However my $.02 is that you should do heavy, high-rep OHS in order to prep for air squats. Then your arms won't get tired either!

Anyone going to King of Prussia L1 this weekend?

Brett, I have the same work capacity issue as Brendan. How long would you do the fighter ladder? A week? Longer?

The new WOD Classes start the first week in February.
The Tuesday 6:00 AM WOD starts February 2.
The Sunday 9:00 AM WOD starts February 7

18:01

1st 3 rds as rx’d
last 2 rds with 95# for better form

Thanks, guys.

I'm on day two of the Be A Man diet which consists mainly of gravel and safety glass. Once the internal bleeding subsides I'll jump right in.

Today's WOd w/95 lb thrusters. 15:57.

Once again, not going to be able to make it into the Box tonight :-( but I've been keeping up with the Paleo diet:

Fri, Jan 22
B: 2 eggs, scrambled
S: 1 larabar, almonds
L: chicken w/apricots & celery root slaw w/prosciutto
D: duck breast w/poached egg & arugula
2 gl red wine

Sat, Jan 23
S: larabar
L: roasted chicken on greens w/tomatoes & avocado & O/V dressing
D: broiled scallops w/lime, olive oil, garlic & cilantro; steamed collards w/sesame tahini/lemon/pecans
2 gl red wine

Sun, Jan 24
B: hamburger w/avocado & mango slices
L: poached shrimp over arugula w/tomatoes & O/V dressing
D: broiled scallops w/lime, olive oil, garlic & cilantro;
steamed collards w/sesame tahini/lemon/pecans
1 gl red wine

Todays WOD scaled to 95# - 13:54

As Rx'd 14:49

Slate article on grass-fed beef: Better for you, but not magically immune to e.coli.

http://www.slate.com/id/2242290/

Brendan, that's insane work capacity you have there.

Today's WOD, as Rx'd 18:52

15:22 rx

Pretty sluggish today after late hockey last night and being a little underfed today.

Cant wait for tomorrow's wod.

17:40 w/ blue band & 135#

Did 15/25, 12/20, 9/15, 6/10, 3/5.

todays wod modified slightly

3 rounds for time 135# front squat (got armbarred and something popped in my right arm)

500m row

7:15

Oops. Meant to post that for yesterday. I didn't want to do today's with post-half marathon legs.

Anyway, FINALLY updated my blog for the past week. I've stunk at photo-documenting and forgot what I ate for one meal along the way, but I can safely promise I've stuck to paleo at all costs (even when I was eating guac by the fork-ful since I couldn't have tortilla chips at Dos Caminos).

And the pull-up total is up to 510. Did 80 today.

18:40

subbed 95# and 1.5 pood SDHP & 1 round of rowing

20'10"

subbed 52# thruster
12 kg SDHP

thrusters kill me, so i'm happy with a lighter weight and good form

20:06
5 Rounds
Scaled 115 Lb Thrusters (7)
16KG Kettle Bell (50)

25:07
95# for 3 rounds and 4 reps. Went to 75# for the last 10 thrusters.
subbed 1 pood SDHP for rowing.
This really kicked my ass. My thrusters still suck.
Thanks to Josh for helping me switch up the weight on my bar quickly.

30 Day Challenge:

Paleo Diet: 25 Days
WOD: 11
Sleep: 10

and since i've been gone for the past 5 weeks..starting the pull-ups challenge today with 10 on the blue band.

17:35
Subbed 105# thrusters
SDHP 1.5 pood (50)

19:12. What a grinder! Ari, thanks for
the yelling in my ear.

did this a day late
26:24
subbed thrusters with 2 x 1.5 pood KB modified man makers
no overhead, but full squat on the cleans

pacing on rows were between 1:55 and 2:05