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

Big Dawgs - Porch - Pack

As Rx’d

Puppies:

For time:
Run 400 meters
Run 100 meters backwards
Run 400 meters
Run 100 meters backwards

Post time to comments.

----------
Obviously today's workout is not really doable inside the gym. If you'd rather not do this WOD on your own outdoors, come down to the Box and see what your coach has got cooked up for you as a replacement.

Does anyone have a recommendation for a good digital watch to time WODs (and tell time)?

I'd like something durable, light, and not too expensive so I wouldn't be paranoid about banging it around a little. I don't know if there are any particular brands or models that people prefer.

Timex Ironman. Less than $50 and bombproof.

If you want to shell out a little bit more dough and get something a little more wearable go with a Nike Oregon (~$80).

Hands down the best watch for WODs is the Casio W-93H. For about $25 delivered from Ebay or Amazon, this bulletproof watch can even be used for Tabata intervals.

thanks for the 6am option!

also, i left my havianas there this morning i think.
i'm sure they're in the way somewhere, so if someone doesn't mind just throwing them in the lost and found bin i will just pick them up tomorrow.

thanks for 6am class. much more relaxed for early am workouts without having to rush to work.
Also, instead/in addition to adding more days, it might make sense to do an 'express' class at 6:20 or 6:30am.

Also, see below for a really great story in the WSJ about an injured marine who works out at crossfit suffolk:

http://s.wsj.net/public/resources/documents/info-WORKOUT09.html

I agree w/Mike S on the express class option; possibly adding it in during one of the 6am element days instead of having to get an add't teacher. Thanks for adding the 6am.

The idea of making one or more of the AM WOD's "Express" format is certainly a possibility. Doing so, might create options that allow people more flexibilty in their work / sleep schedules. What is the level of interest in making Tuesday and Thursday "Express Option Mornings," with schedules like the following:

6:15 - 7:00 Express WOD
7:00 - 8:00 Regular WOD
8:00 - 8:45 Express WOD

OR

6:15 - 7:00 Express WOD
7:00 - 7:45 Express WOD
7:45 - 8:45 Regular WOD

OR

6:15 - 7:15 Regular WOD
7:15 - 8:00 Express WOD
8:00 - 8:45 Express WOD

OR

6:15 - 7:00 Express WOD
7:00 - 7:45 Express WOD
7:45 - 8:30 Express WOD

Again, this would currently be feasable only on Tues and Thurs, assuming there is any interest at all.

Finally, please note that the current schedule has a 6:00 AM WOD on Tuesday only.

I'm in DC for the week, but went to the Capital MMA and Elite Fitness gym in Virgina. Their WOD was max thrusters:
73-83-93-103F-103-113F-113F.
Tried getting 113 a few more times, just couldn't get the hips popping enough, then just got frustrated and quit. 103 is still more than I thought I could do, so I'm ok with it.

Interesting running backwards on West 26th Street at lunch today. 13:05.
The second 800m really pushed me to POSE run correctly as my quads were aching from the 400m backwards.

I'm not against the idea of express WODs, however I would prefer that the 0700 WOD remain "Regular".

Technically speaking any WOD could be done by an individual as an "express" WOD if they understand the movements and are in that big a hurry.

However, I would prefer the full experience of a proper warm-up, skill work/practice, the WOD and perhaps a finisher/cool down...

I like options 2 and 4. The main difficulty in morning attendance for me is that finishing class at 8 gets me into work too late. On the flip side of Kirk's comment, the class could be scheduled to end at 7:45 and those who choose to could stick around for a cash out/cool down.

If you're in DC, you may want to check out Primal Fitness. They have good programming and different drop in options.

They're accessible on the red, yellow and green metro lines.

If you happen to be military Bolling AFB has a very nice crossfit gym.

www.primal-fitness.com

Chris C

Many Timex watches allow you to set a repeating countdown timer where it beeps for 10 seconds. That means if you set it for 30 seconds, it will be silent for 20 of those seconds. So for Tabata use, you simply work while the watch is silent and you rest while it's beeping.

The Ant and Zach recommend the discontinued OVA (Optimal Viewing Angle) line from Timex. The watch is worn on the radius of your forearm for ease of viewing when running and doing push ups.

I've got one of these.
http://www.leisurepro.com/Prod/CASGW5600J1.html
It's shock-resistant, solar powered and atomic. These are cool features but their usefulness is somewhat limited.
Shock-resistance, which protects the watch from general damage, also prevents your watch from resetting due to impact (e.g., I've been able to reset Ironmans by whacking them against hard surfaces). This is less relevant when the watch also has atomic setting, meaning that the watch recalibrates itself within 24 hours anyway.
Casio also sells watches with 10-year batteries. I have no idea how long the solar battery in my watch is guaranteed for, but if it's less than 10 years, then its purpose is defeated.
I like the idea that this watch, in theory, should be able to outlive me, but there are two downfalls to this watch if your primary purpose is for working out.
1) The timer on some Casios will not allow you to countdown from a start that less than 60 seconds.
2) The watchband is molded and pre-curved. This means that I can't lay the watch down flat on the floor because it will tip over. You'll want this capability if you're doing things like push ups or static holds.

Consider getting a stopwatch (they have large easy-to-read displays and will lay flat on the floor) or a Gymboss. Gymbosses were built specifically for interval training (boxing, Tabata, etc.) and are also equipped with a stopwatch mode.

Hey Sophia, I'm actually planning on checking out Primal Fitness tomorrow morning at 6:30a (hopefully I can wake up then!) I've heard really good things about that gym too - thanks!

There seems to be a pretty big following for the regular 7am; For me, 6:15am express classes are fine for tues/thurs instead of regular 6ams.

As for the other days (mon, wed) is it possible to have either open gym or mini-express (ie Jacinto just starts time while elements is going)? Alternatively, if we get a wall timer (clock gone bad / other) we can avoid bothering whoever is running the elements class.

Since 6am is not likely to have more than 5-6 people, it shouldn't interfere space wise with elements.

There seems to be a pretty big following for the regular 7am; For me, 6:15am express classes are fine for tues/thurs instead of regular 6ams.

As for the other days (mon, wed) is it possible to have either open gym or mini-express (ie Jacinto just starts time while elements is going)? Alternatively, if we get a wall timer (clock gone bad / other) we can avoid bothering whoever is running the elements class.

Since 6am is not likely to have more than 5-6 people, it shouldn't interfere space wise with elements.

WOD 12:06

Cashout
15 K2E
5 KB OHS + Press (12kg)

5:36

I agree with kirk, The 7am WOD is the busiest and should be treated as a full WOD

For today's giggle, go to the Google home page. Paste "Where is Chuck Norris" into the search field, and then click "I'm Feeling Lucky."

You're welcome.

Jenn - Are you going to be in DC Friday? I will be there Friday and am trying to decide which Crossfit I want to hit up.

14:26 at the 1 PM Brooklyn class.

At 4:30 PM I started to feel the workout already! Boy is it going to be a long couple of days...

13:40 did it on the east river track
My quads are hurting right now! Probably not the smartest wod the night before CFE.

11:05 (lungs are trashed, cold air...yuck)

thanks brett for the bday wishes.

how you been?

13:05 on indoor track

13:52. right there on 26th st

George, I've been good. How's your neck doing? Hittin the wods in BK these days.

15:11

big slow fatty in the house. Quads are also done.

14:07

20 pullups today. Total is 590.

bless you backwards runners...

3 rounds:
25 deadlifts 225#
800 m rum
18:30ish

Jenn - Let me know what you think. Have fun.

OPT WOD:
10 thrusters – 120#/80#

Row 2 min @ 90% effort

Rest 2 min

+

3 sets:

10 front squat – 135#/95#

90 sec high knee skipping

rest 2 min

+

21,15,9 rep rounds for time;

Chin Ups

Burpees

5/5, 471
5/5, 464
5/5, 470

5/5, 120
6/4, 144
6/4, 148

7:15

Did sprint/speed work for ~20min as sub.

14:30. 800s felt strong for a change. 400s were goofy and slow. Fun WOD for participants and passersby alike.