Scaling options (and a bit of commentary) for today's workout, courtesy of the CrossFit BrandX forums:

The point here is to put you outside your comfort zone. The thruster weight is heavy. The reps are adjusted to accommodate this. Pick a weight with this in mind.

Big Dawgs:
as Rx’d

women 105-115

The Porch:
Five rounds for time of:
135 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

women 85-95

Pack:
Five rounds for time of:
85-105 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

women 55-70

Puppies:
Four rounds for time of:
20-35 pound Thruster, 5 reps
5 Muscle-ups
Run 200-400m

Buttercups:
Three rounds for time of:
pvc-15 pound Thruster, 5 reps
5 Muscle-ups
Run 200m

Subs.
Typical Big Dawg sub for muscle ups is 4/1 pull ups and ring dips to muscle ups. (But let’s face it, if you can’t do a muscle up your not really a Big Dawg, so get practicing so you can do it as rx’d next time.)
If you cannot do Pull ups or dips the typical subs for those are
Pull ups
Beginner pull ups or assisted pull ups
Ring Dips
Bar Dips or Bench dips

There are also some ideas for muscle up subs found here:
http://media.crossfit.com/kids/MuscleUps.wmv

Did today WOD

5 rounds for time:

5 Thrusters 85 pounds
5 Muscle Ups on box
400 meter run

27:56

Thrusters at 135#
Run outside
Muscle Ups RX

20:42

New WOD Classes Starting This Week:

Tuesday 6:00 AM WOD Class
Sunday 9:00 AM WOD Class

Schedule Change (Monday thru Thursday) STARTING NEXT WEEK (i.e., Monday, February 8):

Eliminate 6:00 PM - 7:00 PM WOD
Eliminate 7:00 PM - 8:00 PM WOD

Add 6:00 PM - 6:40 PM "Fast Track" WOD
Add 6:40 PM - 7:20 PM "Fast Track" WOD
Add 7:20 PM - 8:00 PM "Fast Track" WOD

"Fast Track" WOD's are geared towards members who are familiar with the exercises included in that day's WOD. On "Cindy" days, this will include most members, but on days involving Olympic Lifts and other technical movements, it will likely include only those members with at least three to six months of experience.

In general, the "Fast Track" will not be the place for people who have just recently finished Elements. If you have questions about figuring out how to scale and/or sub, you should probably avoid the "Fast Track" that day.

Experienced members should not necessarily seek out the Fast Track WOD's. The hour-long classes offer the best coaching experience. The Fast Track is intended to accommodate the reality that we live in New York, and often we have very limited time. Also, the Fast Track will allow experienced members the chance to self-manage their own warm up and cool down, provided they do so out of the way of the ongoing classes.

Finally Note that the Friday Evening Schedule is (and will remain):

5:30 PM - 6:30 PM WOD (Even when Friday is a Rest Day)
6:30 PM - 7:30 PM WOD
7:30 Pm - 8:30 PM WOD

Friday Evenings, there are no WOD's on the hour; there is no 8:30 PM WOD; and there will be no Fast Track WOD's.

Paleo January Results

- 21 WODs (missed 2 wods on 3on/1off) 

- Almost 100% Weighed/Measured Paleo.    Exceptions: (1) a few restaurant meals were only estimates, although I did carry my scale to restaurants in my briefcase whenever I could get away with it! (2) there were 5 days of [unpleasant] experimentation with dairy (3) I had a few beers on Jan 2 before this challenge idea sunk in, but totally dry since.

- I'd been pretty seriously following [paleo+beer] since the summer, so used this month to experiment with macronutrient ratios, carb cycling, and intermittent fasting.  I would say that results were good, even though my weight didn't change (I gained 2-3 lb) and my before/after pictures look the same (I was perfectly happy with the before pics when I took them anyway). I've been doing IF on my workout days (before the last 12 wods), and whether or not performance is better, I feel better. 

- Daily averages for the month: 2339 Calories, 59.9% fat, 18.6% carbohydrate, 22.5% protein (m/29/6'1"/166lbs)

- CrossFit progress over the month - PRed on few heavy lifts: 3xDL, 1xClean, 1xBP, maybe some others.  I finally worked out my 2nd pull timing on the clean/snatch, replaced my pikes with 1 abmat hspu.   On Angie 12/30/09, I slogged through the pullups in sets of 5.  Only a month later, I've knocked out consecutive sets of 15+.   

Overall, the experiment was a great experience. I'm going to stick with paleo with pre-workout IF, but didnt find enough benefit from weighing/measuring to continue doing it (although it was good to recalibrate my sense of portion sizes). Thanks Allison for putting together the challenge and digging up all of the paleo links, and congrats to everyone who made it through the month!

george, happy belated birthday. Missed that the other day.

As Rx'd 27:24. That was rough.

30:53

Did 105# thrusters first round and it was too light so I went up to 115#. Probably should've found a heavier weight where I couldn't do them unbroken. Muscle ups were slow.

31:49

5 rounds
5 Thrusters 125#
10 C2B pull-ups
10 jumping muscle-ups
400m run

5 rounds
5 thrusters 115#
15 Shoulder to ring pullups
400m run

35:01

Dropped thrusters to 95# in last round after repeated failed/dropped attempts. Also accumulated 10+ failed pullups where I just missed getting to the ring.

Got a email today about grass fed jerky made in brooklyn. Thought i would share the link.

http://craftjerky.com/

OPT WOD:
A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets
B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
B2. 10 Power Clean "touch and go" unbroken x 3 sets; rest 60 sec
C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C3. KBS - 20 unbroken x 3; rest 10 sec
C4. 20 Back Extensions @ 1010 x 3; rest 180 sec

A. 135
B1. 10-8-8
B2. 95#, unbroken, touch and go
C1. 13-10-10
C2. 8-8-9
C3. 1.5 pood
C4. unbroken

OPT wod yesterday (see Sara's post)

A. 185
b1. 10-9-8
b2. 115-125-125, unbroken
c1. 26-21-17
c2. 15-9-9
c3. 2 pood
c4. broken, but now that I see the post i did 3010 (negative 3 seconds on the way down), which sucked by #15-20.

...also since Ari was in a rush, did the C set before the B set...killed wod

Got my ass kicked today

32min+

155lbs thrusters were all unbroken
MU after 1st round were subbed 2:1 ring dips, pullups. Just completely broke down starting the 2nd round and missed 10 in a row and nearly quit. Big slice of humble pie today.

18:14 rx'd

Runs felt sorta slow but I think the stairs were the worst part.

23:35
Thrusters were 135
First, second set did muscle ups
third set half MU, half jump MU
4-5 all jump MU
Stairs sucked

As Rx'd 17:56

Under 20 minutes and thrusters unbroken, achieved my two goals.

28:30 with 115# thrusters
pretty pleased
also got maybe 7 or 8 double unders strung together towards the end of the night
I have a feeling it's gonna "click" soon
I lost an alarming amount of weight this weekend (8-9 lb since Friday according to BB scale, from 157 to 148). How does that even happen. . . I gained 2 pounds in a month as of Friday and was at least a little happy with my small victory, but. . .

30:02 Sub 115 lb thrusters, 400 meter rows

25:40, 53# thrusters, usually broken in sets of two or three but was down to singles by end. Still, more weight than I've done before with thrusters, so I'm happy. Oh, and jumping muscle ups.

Were you using the scale at the box to weigh yourself? It confused me a bit today, seemed to think I'd dropped several pounds even though I was wearing heavier shoes and clothes than usual. Maybe it's a normalvariation but it did provoke an eyebrow raise.

19'24"

happy with pace, but had to scale thrusters WAYY back because of my left shoulder from a few days ago...

42# thrusters
muscle ups from the floor

18.42 at 145lb thrusters. probably could have done this rx'd.

first wod in 30 days.