Slower, not easier

Tuesday 100914

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

Post impressions to comments.

Compare to 091211.
HAPPY BIRTHDAY, BRAD S.!

Demo video of the WOD
Strategies to reduce chronic pain, part 2
Growing up paleo
Apparently, humans taste like pork
How to cook okra
Dex is one of our long-standing members and he’s also stepping up to the plate to help us raise money for our Fight Gone Bad 5 Fundraiser on Sat., Sept 25th. Donate to his page or join the team!
dexFGB5.jpg
PLEASE NOTE SCHEDULE FOR NEXT SATURDAY, SEPTEMBER 18th:
8:30 AM – 9:30 AM WOD
10:00 AM- 11:00 AM Dave Castro Seminar (for those already registered)
11:00 AM – 12:00 PM Seminar WOD (for those already registered)
12:00 PM – 1:00 PM Dave Castro Seminar (for those already registered plus 9 slots available)
1:00 PM – 2:00 PM Seminar WOD (for those already registered plus 9 slots available)
2:00 PM – 3:00 PM WOD
3:00 PM – 4:00 PM WOD

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    If you haven’t already, please check out the demo video of the WOD: http://media.crossfit.com/cf-video/CrossFit_WOD100914_CFSCRings.mov
    Scaling options for today’s WOD from Brand X:
    Big Dawgs:
    As rx’d
    good luck
    Porch:
    Complete three rounds of:
    On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
    15 Ring Push-ups
    or
    Complete five rounds of:
    On the rings, lower from an inverted hang, slowly, with straight body and arms, 4 reps
    9 Ring Push-ups
    Pack:
    Complete five rounds of:
    On the rings, lower from an inverted hang, slowly, with straight arms and one leg straight, 5 reps
    10 Ring Push-ups
    * switch legs each rep
    Puppies:
    Complete five rounds of:
    On the rings, lower from an inverted hang, slowly, with straight arms and tucked legs, 3-5 reps
    5-10 Push-ups

  • Hari

    From the “Growing Up Paleo” Link:
    “So in moments of weakness and rationalizing to myself that I somehow earned this meal and thinking that I would only be effecting myself‚Ķ.I indulged! The next day my little helpless newborn son had a reaction. I am not quite sure that I would call it a rash‚Ķ.more like a horribly painful looking burn on his cute little bottom, not to mention he had an upset belly to boot! What I did not realize in my glutenous gluten filled state was that what I ate totally effected my breastfed baby!”
    This just a bit kooky. The newborn (just arrived home from the hospital) had an upset belly. How does she know that her newborn had an upset belly? He was crying, maybe? Might there be any other reason a newborn might cry? And he had not a rash, but something that looked like a “painful looking burn.” (As opposed to a non painful looking burn, otherwise known as redness) What exactly does this even mean? Might there be any cause other than mom eating lasagna and bread the day before?
    Honestly, this diet as religion stuff is getting silly. Listen to the videos of the top athletes at the CrossFit Games. Kristen Clever eats rice. Miko eats pasta. Speal eats what he wants, but eats “clean.” People drink chocolate milk after their WOD’s.
    Odds are if you’re spending 99% of your time obsessing about diet, you’re not spending enough time doing the WOD’s. And if you’re doing the WOD’s, you can afford to have lasagna once in a while.

  • Steve S.

    Power Snatch 115# x2x3
    Jerk – Max for day @ 185#; 145# x2x2
    4 Rounds:
    8 DB muscle snatch
    max pull-ups

  • Brett_nyc

    Big Happy Birthday Dex Tah

  • Simon P

    The last couple days have been spent hiking in vineyards, truffle oak fields and woods in the rocky hills of the Luberon mountain region. Today I felt like a good ass whuppin was in order.
    Deck of Cards – push ups, pull ups, sit ups, squats. Joker: 1k run down a steep rocky trail and back. 51:41.
    500m swim in 65 degree water to cool down, literally. I didn’t time it bu I think it was around 10-15 minutes.
    And, what Hari said. Also.

  • http://www.crossfitnyc.org Craig p

    Does anyone have Tim from NYC endurance’s email address?

  • http://timbroder.com Tim B

    Craig – timothy dot broder at gmail
    Overhead Squat:
    5-3-3-1 Rest 2min between sets
    Rest 5min
    2 Reps On the minute for 6 minutes
    Snatch @ 75% of 1RM
    95 x 5
    105 x3
    110 x 3
    115 x 2
    65-65-80-80-80-80

  • Mike Mishik

    5 rounds:
    20 box jumps 24′
    20 burpees
    20 double unders
    13:20

  • Jai

    Happy birthday, Brad!
    Brad and I concocted our birthday WOD. He did 35 reps, I did 33:
    330m/350m row
    33/35 wall balls (10# for me)
    33/35 kettlebell swings (35# for me, since there are no 33# kb)
    33/35 burpees
    33/35 sit ups
    33/35 squats
    33/35 push presses (33# bar for me)
    330/350m row
    I had the timer on as a necklace, which is a bad idea with wall balls as at some point, I wapped it and it stopped keeping track. So Brad beat me, and we think the whole shebang took about 13 minutes.
    And then I did today’s WOD, but just three rounds. Because I’m crazy.