Games Chipper!

Today is Presidents’ Day and we’re running a regular schedule at the Black Box.
As we may be getting a larger turnout for the 12:30pm lunchtime class than usual, and because this workout is logistically challenging, please post to comments if you’re planning to attend the lunchtime class so that we can plan accordingly.
I’ll be teaching that class and plan to stagger the start time for the WOD itself with 4 people going at a time with 10 minutes between each start.

Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23

Monday 100215
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300′ Walking lunge with 45lb plate held overhead
Post time to comments.
Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).
Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Muscle growth and post-workout nutrition
To rotate or not to rotate
Vibram Five Fingers / Barefoot talking points
“Ask Leah”–paleo eating
Paleo “lasagna”
Just don’t do it: the case against exercise
HAPPY BIRTHDAY, LOGAN!

Responses

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

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As rx’d
    Women
    100 pound Squat clean, 15 reps
    30 Toes to bar
    30 Box jump, 20 inch box
    10 Muscle-ups
    40 pound dumbbell Push press / push jerk, 25 reps
    30 Double-unders
    95 pound Thruster, 15 reps
    30 Pull-ups
    30 Burpees
    300’ Walking lunge with 25lb plate held overhead
    The Porch:
    155 pound Squat clean, 10 reps
    20 Toes to bar
    20 Box jump, 24 inch box
    10 Muscle-ups
    40 pound dumbbell Push press / push jerk, 20 reps
    20 Double-unders
    135 pound Thruster, 10 reps
    20 Pull-ups
    20 Burpees
    200’ Walking lunge with 45lb plate held overhead
    -or-
    135 pound Squat clean, 15 reps
    30 Toes to bar
    30 Box jump, 24 inch box
    15 Muscle-ups
    40 pound dumbbell Push press / push jerk, 30 reps
    30 Double-unders
    115 pound Thruster, 15 reps
    30 Pull-ups
    30 Burpees
    300’ Walking lunge with 35lb plate held overhead
    (However if you are moving toward Big Dawg you my recommendation is to scale the reps and use the rx weight)
    Pack:
    95-115 pound Squat clean, 10 reps
    20 Toes to bar
    20 Box jump, 20 inch box
    10 Muscle-ups (or progressions)
    25 pound dumbbell Push press / push jerk, 20 reps
    20 Double-unders
    95 pound Thruster, 10 reps
    20 Pull-ups
    20 Burpees
    200’ Walking lunge with 25lb plate held overhead
    Women
    75-85 pound Squat clean, 10 reps
    20 Toes to bar
    20 Box jump, 20 inch box
    10 Muscle-ups (or progressions)
    15-20 pound dumbbell Push press / push jerk, 20 reps
    20 Double-unders
    65 pound Thruster, 10 reps
    20 Pull-ups
    20 Burpees
    200’ Walking lunge with 10-15lb plate or bar held overhead
    Puppies:
    pvc – 25 pound Squat clean, 10 reps
    10 Toes to bar
    10 Box jump, 12-20 inch box
    10 Muscle-ups (or progressions)
    5-10 pound dumbbell Push press / push jerk, 10 reps
    10 Double-unders (tuck jumps or 30 single unders)
    pvc – 15 pound Thruster, 10 reps
    10 Pull-ups (Assisted or beginner okay)
    10 Burpees
    100’ Walking lunge with 5 Р15lb plate or bar held overhead

  • Reagan

    Just got home from the Midwest Sectionals in St. Louis. No way I’m ready for tomorrow’s WOD.
    Here was the last WOD we had to do.
    WOD 3
    For Reps:
    5 minutes of Rowing for calories
    4 minutes of Box Jumps for reps (20/24)
    3 minutes of hang squat snatches for reps (45/75)
    2 minutes of wall balls for reps (10 ft high)
    1 minute of Hand Stand Push Ups for reps
    Got 212 reps, for 78th place.
    Finished in 59th place for the weekend. There are some seriously fit men and women heading to the regionals in Colorado from this even. Check out this link to our first WOD on the mainsite today.

  • Deann

    I will be at the 12:30 class!

  • jake

    trying to hit noon if I don’t have too many more drinks

  • http://www.purevolume.com/thezax rion

    I’m planning on being at the 12:30 class tomorrow!

  • Lisa

    I will be at the 12:30 class (during lunch break, no holiday for me, boo).

  • Andrea

    I will be at the 12:30 class

  • Graham

    Planning to attend the 12:30 class

  • Michael

    I also plan on attending the 12.30 class.

  • Jeffrey b.

    Gonna give it the old college try for 12:30.

  • andrea

    Would it help if some of us got there a little early so you could start one wave a little before 12:30?

  • http://www.isitbangus.com brian s.

    planning on 12.30

  • Lindsay

    I’m coming to the 12:30…even though this wod terrifies me.

  • Adam R

    Thanks for that article on how to strengthen the trunk for rotational sports. I’ve suspected that Crossfit will help my golf game, and now it’s good to know why, in detail.

  • Hari

    Who is comiing this evening and at what time?

  • Christine

    Hari – I’ll be at the 5:30 class.

  • Christine

    Hari – I’ll be at the 5:30 class.

  • Christine

    Hari – I’ll be at the 5:30 class.

  • Rickke

    I’ll be at the 8:30 class.

  • Emily

    I was planning on 5:30, but it might end up being 6:30 depending on how much stuff I get done

  • Craig F

    I’ll be at the 730 hopefully, worst case 830

  • Jonathan P

    I’m planning on 7:30.

  • kj

    5:30 for me!

  • Holly

    5:30 for me too

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

    Tomorrow’s Rest Day Schedule, for anyone trying to plan ahead:
    7, 8am; 12:30pm: Instructor’s choice
    6:00 – 6:40pm: Saturday’s Max Snatch WOD
    6:40 – 7:20pm: Sunday’s 8-Minute AMRAP: HSPU’s, KB Swings, GHD Situps
    7:20 – 8:00pm: Monday’s 2209 CF Games Chipper WOD
    5:30pm: No WOD Class (Rest Day)
    6:30pm: Black Box WOD and Skills
    7:30pm: Black Box WOD and Skills
    8:30pm: Black Box WOD and Skills

  • PAUL

    730 hopefully

  • Michael

    Okay, so I planned for 12.30 but that plan went awry. Hoping to make 5.30.

  • Shayna

    Is there a 6am class tomorrow?

  • Sara H.

    I am looking at 7:20 or 7:30

  • Lenny

    730pm

  • Sara

    OPT WOD:
    3 rounds for time:
    35 DB Dead Lifts – 75#/h,50#/h
    Row 1K
    50 knees to elbows
    DB’s must touch floor at bottom
    knees have to hit elbows at top of K2E
    39:48

  • Rickke

    33:48 subbed 135# cleans, 35# DB PP, 115# thrusters

  • Matt K

    As Rx’d 25:04

  • kj

    37:55
    63# cleans (PR is 68# for 1 rep, so I was quite happy with this.)
    53# thrusters
    8kg KB for push press
    25lb plate lunges (worst part by far)
    30 pull-ups today. 720 total.

  • Mike Mishik

    Rx’d 30:12

  • Mike K

    33:10 rx’d
    Shoulders were completely smoked by the end and made the walking lunges take forever.
    I still really suck at double unders too.

  • Emily

    40’02”
    agreed with Mike..shoulders were toast by the end.
    63# squat cleans
    push press and thrusters w/ 25# kb in each hand
    K2E (or the vicinity…)
    probably could have gone faster, but I’m happy because I was pushing weight

  • Jenn

    25:26 (63# clean, knee muscle-up, 25# push-jerk, 53# thruster, 15# lunge)

  • Hari

    Shayna et al, There is a 6:00 AM WOD tomorrow.

  • Hari

    51:26 Subs: 135 lb cleans, 115 lb thrusters, 35 lb DB presses, 20 inch box jumps, 25 lb plate for lunges

  • Zach Singer

    No accurate time. Roughly 22:30, I guess.
    Finished at 24:06 – which included :
    a mishap of my dumbell coming loose, trying KBs, then putting the weight back on the DB and re-tightening it.
    my bar for thrusters being accidentally broken down before getting to it
    Not sure of total time lost between the two, but estimates I got ranged between 1:15 – 2:00 total. Who knows.

  • Steve S.

    29:18 @ BBB
    subs: 115# thruster, knee muscle-ups after first 2.

  • Tony

    Took a month off due to a nagging knee injury.
    First day back I did some deadlifts and GHD situps and back extensions.
    Ari also convinced me to do a ladder. 1 push-up, 1 squat for the first minute; 2 push-ups, 2 squats for the second; etc. I made it to the 15 minute round. Ari went up to 22 minutes.

  • Paul

    21:46
    10 cleans @ 155#
    20 T2B
    20 box jumps
    10 MU
    45# pressesx20
    30 DU’s
    135# thrusters x 10
    20 pullups
    20 burpees
    100′ lunges w/45#
    RX’d next time

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  • Matt D

    subbed:
    115lb cleans, 95lb thrusters, 25lb plate for lunges
    everything else was rx’d
    32:09
    happy i got the muscle ups, never got anywhere near that many in a row

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  • Grace

    5:30p class
    34:18
    subbed:
    85# squat cleans
    jumping MUs
    2x8kg KB push press
    65# thrusters

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