How to scale today's WOD, from the CrossFit BrandX forums:

Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 5 assisted pull ups using as little resistance as possible.

Hey guys!

Just wanted to let you know that tonight's show is more a celebration of Art Blakey's music than a ministry like the webpage makes it look like. It's going to be some great music and after I play with my band, alumni from Art Blakey's band will get up and play. Should be a great show. Hope to see some familiar faces out there!

Emily

55, 65, 75, 80, 82, 80(F), 75(F)

10,9,8.7,6,5,4,3,2,1

2 pood KB swings

GHD situps

7:31

small red band which was the first time going to the smaller band...yay!

Did five with the small red band
Two with the little tiny placebo band

Decided March 31 is my deadline to do a full unassisted pull up. Anyone reading this, please cheer me on for this life-time goal to be able to do a pull up. Here at crossfit, if I get it by March 31, it will have happened in only 2 1/2 months.

20, 35, 37.5, 40, 42.5, 43.5(f), 40

Cool WOD, Lenny.

rowed 1 min on, 1 min off for 10 rounds

Rower said I totaled 3,105 at the end, but I don't think I made it that far given what I recall of the splits at the end of each interval.

Got up to 27.5 # weighted pull-up. Didn't really kip but I was definitely hitching at the top. Fun :)

53, 65, 70, 80, 90 PR, 95 PR, 100 (F)

I work out at BBB, I have met some of you before, I am competing in sectionals, have only been crossfitting regularly for about 5 months and was hoping for suggestions on resting before the comp. The last 3 weekends I have done doubles using a lot of sectional wods to get used to that level of intensity and to get used to doing that workload in a single day. My friends from home who are competing are doing tuesday, Thursday, and Saturday of next week, doing shorter WODs, 5-12 minute range, then the following week doing some skill work on Tuesday (overhead squat, HSPU, Double Unders), then complete rest until the comp. I was thinking of mirroring this, any suggestions? Thanks David

15-20-25-27.5-28.5-30(F)-30(F)

Dave-

The taper your friends propose makes excellent sense, though if you're still fairly new to CrossFit, the neurological upside of a little bit of additional practice would likely outweigh the small additional workload of that practice.

More specifically, at five months of CrossFit, I would modify the taper to include workouts on M/T/Th/F of next week, and skill work (light loads, not much exertion) M/W of the following week.

josh

Still under the weather but did this with the little purple band. Some felt near impossible, some felt too easy.

Pull-up total at 991.

25, 35, 45F, 40, 45F.

Finished up with some back squats.

Thanks Josh, I have to rest tomorrow, but will reloook at how I schedule training.

@ BBB

20-25-30-35-45-45-50(f)

Three rounds for time of:
400 Meter Run
15 Dumbbell Thrusters (25#)
20 Push-Ups
30 Jumping Lunges (Split Jumps)

13:38

And happy birthday to Mike K. and Justin K.!

That mountain looks lovely. I want it.

Jim, That mountain is in Courmeyeur, Italy. just on the other side of Mt. Blanc.
yummm

Thanks to Carlos for coming out tonight! It was nice to see someone I know out there. :)

Happy Birthday Mike K.!

Dear Dave A,
I think you should work out til Fri the 26th then rest. Go full bore til your muscles are sore
and wake up sat ready to go. Your friend rest idea seems like a little too much rest. Good luck. JK.