Scaling options for today's WOD:

Big Dawgs:
as Rx’d

Women - 95#

The Porch:
Seven rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

or

Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups

Women - 95#

Pack:
Ten rounds for time of:
75-95 pound Deadlift, 10 reps
10 push-ups

Women - 55-65#

Puppies:
Five rounds for time of:
25-45 pound Deadlift, 10 reps
10 push-ups (Progressions okay)

Buttercups:
Four rounds for time of:
pvc - 25 pound Deadlift, 8 reps
8 push-ups (Progressions okay)

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

Who's in?

24:23 RX. Hmm, I think yesterday's workout was 23:24. Interesting.

5 sets for max weight used:
Power Clean x 1
Front Squat x 1
Push Press Overhead to back rack x 1
Back Squat x 1
Push Press Overhead to front rack x 1
repeat sequence 7 times; weight cannot rest on ground in set
rest EXACTLY 5 min b/t sets

83-83-73-73-73
had to rest the weight on the ground a couple times

Sara
in

I'm back!! Who wants some?

part 2:
Row Sprints:
60 sec @ 95%
2 min rest x 5
rest 10 min
30 sec @ 100%
2 min rest x 5

260, 269, 263, 275, 267
162, 157, 157, 154, 165

Please check out the link regarding hand care and at least one of the linked resources within that blog posting. This is basic information that all CrossFitters should know. Following the material in those links will save you from the pain of hand wounds, save you from unnecessarily wasting tape, save you from the effort of having to clean your blood off equipment and save my ears from hearing you whine about your open blisters.

I am throwing up a flare. I have been trying to get my girlfriend to attend a free beginner's class for months, I have failed.

Can anyone give me advice on how to convince someone to leave the globo gym atmosphere and try crossfit?

Has anyone had this conversation with their significant other? The all female class is a great idea.

this might be a dumb post, but any advice is appreciated.

8 rounds of 95# deadlifts x15 and 15 pushups, rounds 6-8 pushups were modified on knees

20:55

18:51 w/62#

30 pull-ups. Total at 971.

And Seth, in my narrow experience, my boyfriend began incorporating more and more from Crossfit the more he heard about it from other people besides me. I'm not sure what that says about our relationship ;) In all seriousness, coerce her into the beginners class, give your best sales pitch and give her other people to chat with, and if both don't work, give her time and let the results and the sustained enthusiasm that you have for it speak for themselves.

20:51 rx'd

9:42 RX'd

Thanks to Sara for yelling at me. I'll clean up my reps.

10 rounds of 10x83# deadlifts, 10 pushups - 16:35

11:12 rx'd then a little cash out with jeff...21-15-9 24'' box jumps, 1 arm overhead squats 1 pood: 3:20

17:49 with 95 lbs.

15:07

15X95# deads 10 push-ups on GHD as per shoulder (volume made me nervous...)

Seth,

Find another woman CrossFitter that's stoked and came from the same background. Hell, I'll go to a beginner's class with her to get her started (and I don't believe I've even met you yet...). The comradery that I experience at the BB (or at any CrossFit gym for that matter) is a large reason why I, and so many others, really love it and keep coming back. Sometimes it takes a person of the same gender to lend a hand. Good luck!

Thanks to Sarah for the help with the subs. :)

thanks for the advice KJ.

emily,

I couldn't agree more with you. i think once i get her into the workouts and meet the people, it will sell itself,

my backup option is to bribe her with hill country for a post workout protein feast.

13:50 RX'd

seth,

here's another recommendation...I actually have a friend that's thinking about joining and I told her about the beginner's class. I would be more than happy to go to a beginner's class and introduce them. That way she would have someone else on the same level.

Seth, I agree with everything that KJ and Emily wrote, and I'll add some things that helped me drag my Dad, who's 66 and has two or three torn ligaments in one of his shoulders, to a Beginners' Class. It was a three-pronged approach.
(1) Reassurance that there's no hard sell. Nobody will pressure her in any way to sign up for Elements or anything else. This is an important step. People might understandably have visions of going to some time-share or investment presentation for the free weekend or free food or whatever, suffering through the one-on-one hard-sell for 20 minutes afterwards, and regretting the whole thing.
(2) "Even if you aren't interested at all, please attend a Beginners' Class just to (a) experience something that I enjoy, and (b) shut me up, because if you attend a Beginners' Class and aren't interested then I promise that I won't take up any more of your time trying to drag you to CrossFit, so you'll actually spend less time on CrossFit if you take a Beginners' Class than if you don't."
(3) Inspirational videos that have been on the main site lately:
(a) An obese elderly cancer-surviving lady who was so close to death from an auto-immune disease that her doctor told her her next cold or flu would be her last:
http://media.crossfit.com/cf-video/CrossFitJournal_AgainFaster_MarysStory1PRE.wmv
http://media.crossfit.com/cf-video/CrossFitJournal_AgainFaster_MarysStory2PRE.wmv
(b) A guy with no limbs:
http://www.youtube.com/watch?v=KSdGYY9wgn4
(c) A guy with one leg: ("I'm pretty lucky. I'm so glad I found this.")
http://media.crossfit.com/cf-video/CrossFitJournal_JonBik1Preview.wmv
(d) A guy whose legs are severely disabled:
http://online.wsj.com/article/SB10001424052748703837004575013350262520066.html
If these inspirational people can do CrossFit and get great results from it and consider themselves lucky, then anybody can.
But of course, don't get your hopes up Seth. My Dad went to a Beginners' Class, did great because he's quite fit and athletic (especially for a 66-year-old), was one of the best people there at Tabata squats and pushups, but hasn't taken the next step of signing up for Elements yet. However, I hope and think that some day soon, he will. But anyway, that's his business. I did my best, as did Joe R, Court, and Josh, all of whom explained to him and/or me why CrossFit is great even for a 66-year-old with two or three torn shoulder ligaments. All I can do now is, as KJ wrote, let the results and the sustained enthusiasm that I have for it speak for themselves.

Seth
Get jacked and start getting the attention of other women.

emily, good idea

email is seth.egert at gmail

let's try to set this up. much appreciated.

17:12 Rx'd. Great job, Hari!

22:40 rxish ... some suspect pushups in later rounds. thanks to sara and the 6:30 class for pushing me through that last round.

73#, first five rounds push-ups without knees, last five on knees: 23:10.

I'm also happy to talk to anyone's friend or girlfriend about Crossfit. I've been hanging around to introduce myself to people in the beginning and elements classes just so they feel like they already know someone here. If more of us ladies greet the new ladies, we might change the ratio at the gym.

Of course, that might not be in the best interest of the single ladies... :)