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

Big Dawgs:
as Rx’d

women - 30-35#

The Porch:
Three rounds for time of:

30 Double-unders
15 L-pull-ups
50 pound dumbbells Squat clean, 15 reps

women - 30-35#

Pack:
Three rounds for time of:

30 Double-unders
15 Tuck sit pull-ups
35 pound dumbbells Squat clean, 15 reps

women - 15-20#

Puppies:
Three rounds for time of:

20 Double-unders
10 Pull-ups (Assisted or Beginner okay)
35 pound dumbbells Squat clean, 10 reps

women - 5-10#

If you cannot do double unders sub tuck jumps as they have the same metabolic impact.

Rest Day Dinner this Friday, March 12, 8:30pm. Mad for Chicken located at:
314 5th Ave. 2nd Fl.
(Btw 31st & 32nd st)
New York, NY 10001

In so far: Jeff, Ari, Jai, Mike P, Phil. Who else?

Yesterday I went 12 hours without food, which really isn't sufficient enough for a decent fast. Right now I'm at 12 hours (had a cup of diet soda though) and I'm going to aim for around 15 today.

I don't know about today's blog title...

MadForChicken is insane....just letting everyone know

I second GabeK's opinion on Mad For Chicken. They must put crack in the batter--the two times I went there it was really hard to stop eating.

That stuff sure ain't paleo (fried in soybean oil, plus the batter certainly has flour in it) but it's yummy.

Hooray for me being in the spotlight, but now we're recycling photos from previous day's entries?

For members who don't always read the info at the top of the daily posts about beginners' and Elements classes, I wanted to draw your attention to the fact that we now have a brand new WEEKLY FREE BEGINNERS' CLASS FOR WOMEN ONLY, starting this Monday, March 15, at 7pm.

If you have female friends who've been reticent to try CrossFit in the past but might be more open to a women-only class, this is the perfect opportunity for them to try a workout.

Any questions, just ask. Thanks!

Jeff, when people send me more good photos from Rest Day Dinners, I'll post them, but that's what I could find quickly/easily, plus I just love that photo.

For those of you who will be in attendance tomorrow night at the Rest Day Dinner, please take lots of pictures and send the good ones to me at allison AT crossfitnyc DOT com. I'm also happy to receive any and all photos from workouts at the gym, handstands in foreign locales, races/feats-of-strength/etc.

Help me make the blog more visually interesting. It's much appreciated.

I'm in for dinner!

I'm in for dinner.

Haven't been there since they changed the name from BonChon, but I'm sure it is just as insanely good as it was then.

@Jeff, I recently read Brad Pilon's "Eat, Stop, Eat", it's about Intermittent Fasting and pretty interesting. I've incorporated, on his suggestion, 1 to 2 24 hour fasts per week. I start when my dinner ends on Sunday and go until dinner Monday night. It's nice knowing I am not going any full day without eating. It's also especially fun hitting the Monday evening WOD starving, dinner that night is incredible :) There's moments in the early afternoon that get difficult but the pangs usually pass in a couple of minutes. I drink a lot of water, tea and coffee along with chewing some gum.

Besides 1 or 2 episodes of said pangs it doesn't feel bad at all. Good luck!

Chris G
Monday nights' are rife with all you can eat specials in NYC.

forget that apostrophe

I took a week break from Crossfit because I hurt my neck/shoulder, but I'm feeling much better and I'm itching to get back to the gym tomorrow morning! I've also been busy living in a hotel room and looking for a place to live. Anyone see this on the news? Yeah... I used to live there.

http://www.wpix.com/videobeta/5c8b7564-89ff-4401-a81f-7b4256223848/News/Flatiron-Apartment-Evacuated-After-Building-Deemed-Unsaf

I also think I'll be in for the Rest Day Dinner. I'm about 70/30 Paleo, so I guess I'll consider this part of the 30. :-)

I am in for rest day dinner!

I thought this workout was a lil silly. so I did a workout from crossfit socal.

1000m row

10,9,8,7,6...

2 pood KB swing
24' box jump

10:59 RX'd

for reps:
Running Clock CTB unbroken chin ups
rest 2 min
Running Clock Burpees
(once you begin chin up set, you cannot break by coming off bar OR by hanging - i.e. you must be constantly moving; either constitutes a stoppage; chest to deck and jump with arms fully extended straight overhead at top of burpees)

In other words, this was a c2b pullup ladder (had to be unbroken) and burpee ladder:

pullups: 9+7
burpees: 14+11

DU's + kipped into an L-pull up + 115 squat cleans = 22:32...snowboarding for the weekend

kick ass at sectionals jim.... cya all next week

19 hour fast

du x30, blue band pullups x25, 25lb dumbbell squat cleans x20 - 26:45

CFFB

Power Snatches 7x1 at 155 - did a few extra since I missed one in front and pressed out another 1 or 2.

tabatas
17+6+17=40

subbed 10 dead hang pullups, 15 kipping
85lb barbell squat cleans

22:30

22 and change

blue band strict until i couldn't do any more mid round 2 and switched to kipping. 95# barbell squat cleans.

double-unders were good (short rope), pullups frustrating, cleans were rough, getting down to 2 at a time by end.

Sara,

I'm in for dinner tomorrow!

Lots of subs. Tried a few tucked pull ups with the help of first the purple string and then the coral (you know what I'm talking about, the weird orange-pink color) band. Got in as many as I could (I think the first round was mostly tucked) but then went to dead hang pull ups with the coral. Also did tuck jumps instead of double unders (went for about ten attempts before switching) and used 8kg kettlebells in each hand for the squat cleans. 27:27. DFL.

Now if only Arnold could show up to my Oly meet.