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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:
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
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
Well spoken. I have to research more on this as it is really vital info…
258 using 2 abmats for HSPU's
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
http://www2.thenorthface.com/endurancechallenge/races/2010/ny/index.html
anybody else doing this? I'm debating the 5k.
304 as Rx'd
(48, 159, 53, 44)
Level 1 Cert just got added for Feb 20-21 at Crossfit Virtuosity in Brooklyn.
I am registered. Anyone else going?
Hey Kirk, how did this wod feel? I'm kind of puzzled by it.
273 as Rx'd
(60,150,33,30)
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...
Thanks Kirk. The 10min of HSPU frightens me.
359 reps with a vest is just stupid.
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
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.
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.
As Rx'd
80 HSPU + 135 Sq + 36 Pull + 28 Push
Total 279
303
1 abmat on hspu (Im tall, big, fat and weak)
cash out: 3minute plank
@ BBB
264 as Rx'd
(37, 163, 36, 28)
35, 185, 42, 32 for 294 Total
279 (55, 160, 32, 32) HSPU's 2 inches less than full ROM (head to 25 lb plate)
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!!
100 HSPU, knees on box
150 squats
22 kipping pull ups
20 push ups
total: 292
286 rx'd - 47-176-32-31
256
(70/150/15/21)
Getting over a cold. Didn't really attack this.