Scaling options for today's workout, courtesy of the CrossFit BrandX forums (also some good progressions and modifications for the ring work):

Big Dawgs
as Rx’d

Women - 95#

The Porch:
21-18-15-12-9-6-3 rep rounds of:
115 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Women 75-80

Pack:
18-15-12-9-6-3 rep rounds of:
95 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Women 55-65

Puppies:
15-12-9-6 rep rounds of:
25-35 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Buttercups:
12-9-6-3 rep rounds of:
pvc - 15 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time

Inverted hang progressions or subs
If you are unable to do this try pulling one or both legs in and inverting, slowly lowering back to the starting position.

If you are unable to do these progressions sub toes to bar or knees to elbows.

The SDHP is a "pull" that is really a "push." Can you elaborate?

To me, the SDHP is a "push" in the sense that one is mentally "pushing" oneself to complete the repetition, much like other CrossFit movements such as pull ups when done to high volume. In that sense, in workouts where I'm doing 100 pull ups, I am, in a manner of speaking, doing 100 "push" ups.

The pull that is really a push is that once your hips extend the bar should pop up and push your hands up and the elbows up and out, rather than being pulled up by your arms... at least thats one way I describe it to get people to stop pulling with their arms early.

Though I do like Jeff's description given the suck factor of SHDP's and how you do need to mentally push yourself through the reps.

Oh man, great link! Thanks for reminding me that I love Stephen Colbert!

The other day I dislocated my shoulder and had it reduced in the ER after about an hour from the incident. From everything i've read it will be a long road back. Does anyone have any personal experience they can share? Been loving Crossfit for a year now and would hate for this to be the end.

There was a video of a 180kg squat on the main board but I doubt I will be doing that anytime soon...

Should I stop referring to myself as a "Black Boxer"? I hear it's been confusing some of the guys upstairs at Mendez who are actually boxers. And are black.

Discuss.

Manny, I tore three ligaments in my right shoulder during a skateboarding accident way back when. I will tell you that the only good experience that came from that was the unbelievable amount of opiates I was taking for the pain. Not to sound like a downer (pun intended), but hopefully my experience will help you learn what not to do in your recovery:

It took me a year before I could actually do a pushup again. To this day, it still feels funny every now and again, and I'm sometimes worried that dropping something on it will dislocate it again. I never did my physical therapy (who wants to when you're doped up?) and always used my shoulder when I thought I could get away with it. In addition, I kept trying to "test the waters" and do pushups, which aggravated it more.

In terms of WODs, I'd say don't do anything high impact... the bouncing from running may even affect it negatively. Honestly, just take it easy, do your PT, and again, take it easy. Focus on stability in those joints above all else and then slowly scale up your workouts. Shoulder injuries are the worst (I'd even say worse than ankle injuries).

http://www.polarbearclub.org/

Anyone want to join me for a dip in the freezing ocean on Sunday, Feb 21st?

My friend shared this nytimes article on the virtues of whole grains with me today. http://www.nytimes.com/2010/02/07/magazine/07food-t-000.html?ref=dining Innnnntteresting. . . . . (My friend loves pasta possibly more than anything in life and tries to convince me pretty much every day that I should be eating grains.)

Run for Haiti
http://www.nycendurance.com/2010/02/05/run-for-haiti-central-park-feb-20th/

You make a rational point, but have you honestly seriously considered how it may have an effect on other folks? I'm not saying you are incorrect, I only need to establish that there is more than One particular side to that argument.

man...I REALLY want to do this WOD! But alas, my shoulder strain is acting up today, so I think I'll stick with Griff that I didn't do the other day... bleh.

Emerson, I would love to join but will be away that weekend. I like to take a dip or two in Long Island Sound near my house a few times each winter. Nothing like that first gasp when you hit the water to wake you up (before the hypothermia sets in).

53#, and most of my inverted whatnots were a bit tucked. 21-18-15-12-9-6-3. My shoulder was a bit funny throughout but didn't get weird enough to call it off. See you tomorrow--deadlifts!

CFFB WOD - 2 power cleans on the minute for 15 min at 85% of 1RM. 1 burpee penalty for each miss.
used 205, no misses

Felt like I could have gone heavier, so I guess I need to increase my max power clean.

115lb sdhp

this wasn't that hard, but i just didn't like it

Hi,
,
DingoDogg

subbed Griff today

15'14"

i feel like my running has gotten worse...need to work on POSE

Hello, good site. I look forward to your next article. Thanks, Samantha