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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
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#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
Sunday 100124
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments.
BLACK BOX 30-DAY PALEO CHALLENGE, Day 24--LINKS
Fat guacamole devils / All about eggs
Low-carb eating tips / How to cure a sugar fiend
Fat: Infiltrating the culinary world
Salt: is it good or bad?
HAPPY BIRTHDAY, DAN T.!
A word on knees, elbows, boobs, form, and intensity
Moral in tooth and claw (via)
The biological limits to running speed are imposed from the ground up (via)
Why you should step up your workout
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs
as Rx
women 155-185
The Porch
For time:
185 -205 pound Deadlift, 15 reps
50 Pull-ups
185 -205 pound Deadift, 12 reps
40 Pull-ups
185 - 205 pound Deadlift, 9 reps
30 Pull-ups
185 - 205 pound Deadlift, 6 reps
20 Pull-ups
185 - 205 pound Deadlift, 3 reps
10 Pull-ups
women 135-155
Pack:
For time:
135 - 155 pound Deadlift, 15 reps
35 Pull-ups
135 - 155 pound Deadift, 12 reps
25 Pull-ups
135 - 155 pound Deadlift, 9 reps
15 Pull-ups
135 - 155 pound Deadlift, 6 reps
10 Pull-ups
185 - 205 pound Deadlift, 3 reps
5 Pull-ups
Women 85 - 105
Puppies:
45 - 65 pound Deadlift, 15 reps
20 Pull-ups (Beginner or assisted okay)
45 - 65 pound Deadift, 12 reps
15 Pull-ups (Beginner or assisted okay)
45 - 65 pound Deadlift, 9 reps
10 Pull-ups (Beginner or assisted okay)
45 - 65 pound Deadlift, 6 reps
5 Pull-ups (Beginner or assisted okay)
Buttercups:
15 - 25 pound Deadlift, 15 reps
15 Pull-ups (Beginner or assisted okay)
15 - 25 pound Deadift, 12 reps
12 Pull-ups (Beginner or assisted okay)
15 - 25 pound Deadlift, 9 reps
9 Pull-ups (Beginner or assisted okay)
15 - 25 pound Deadlift, 6 reps
6 Pull-ups (Beginner or assisted okay)
Just finished the Manhattan Half. Estimated time is 2 hours. 9:10 splits. About to order two sides of bacon for brunch :)
Felt better than I expected. Replaced the usual goo with a squeezable cinnamon applesauce. Might be my new thing!
KJ Congratulations that is awesome!!!
KJ Congratulations that is awesome!!!
KJ Congratulations, that is awesome!!!
Great work KJ!
Fun times this morning at VanCortland Park with Brian and a few other cool people - NYC Endurance skill work, 5k run (23min - not close to a PR, but great hill technique work. Thanks to Brian for keeping me moving when all I wanted to do was lie down) followed by 21-15-9 Kettlebell swings (24kg) and box jumps... and then some wicked brunch.
20:56
225LB DL, subbed push ups for pull ups
Good to be back.....
11:5? RX
Nasty Girls yesterday
9:32RX
13:23 RX'd
Hands fell apart aorund 90 pull ups.
Congrats KJ!!
As rx'd 22:24
Hands are toast.
Super-quick workout before teaching this morning:
155# DL / 16kg KB swings
15 DLs
35 swings
12 DLs
25 swings
9 DLs
15 swings
6 DLs
10 swings
3 DLs
5 swings
8 minutes even
did this a day late
14:27
scaled DLs to 245#
subbed 1 tuck lever pull up for every 2 pull ups
ROM and form for tuck lever pull ups were really declining
Another awesome contentThanks for the info.