Intersecting ladders

Tuesday 110531

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post time to comments.

Commentary on today’s workout from Hari:

If you’ve never done 100 pull-ups and/or burpees in a WOD, it’s probably not a good idea to try for 150 pull-ups and burbees.

To scale to 2/3 of the volume, use (40,10), (30,20), (20,30), (10,40) = (100,100)
To scale to 1/2 of the volume, use (25,5), (20,10), (15,15), (10,20), (5,25) = (75,75)
To scale to 2/5 of the volume, use (30,10), (20,20), (10,30) = (60,60)

If you don’t have a pull-up, then remember this general rule: By the time you do 2500 band pull-ups, you will have a pull-up; and the sooner you get those band pull-ups done, the sooner you’ll move on.

Level 2 WOD:
A
Front Squat 3/3
B
20 min AMRAP
5 Cleans @135#
10 Burpee PUs
20 DU

James “OPT” Fitzgerald gives us some great crossfit-competition analysis
Too stubborn?
Is your sunscreen safe? (Plus this year’s list of the best sunscreens)
Greed
Strawberry & radish salad with balsamic vinegar

A big thanks to Eric who took this pic of Alex P. and Brian S. hitting the tall box jumps last week:

Responses

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

    Click here for scaling options on today’s workout, courtesy of the Brand X forums:

    http://www.crossfitbrandx.com/index.php/forums/viewthread/13095/

  • http://wodalmighty.blogspot.com Reis

    This OPT commentary is incredible. What an amazing analysis about each athlete’s capacity. Even without specific data on their performance history, bodyweight, etc he really zones in on how valuable Spealler’s pacing is, and how it influenced the result in each workout.

    Thanks for the good read. I watched the ’09 Games on the journal recently and it was heartbreaking to see OPT’s body shut down on him. He’s really such a monstrous athlete…very inspiring.

    • Mike Mishik

      Reis, you missed out when he came to the box last year to lecture. It was extremely impressive hearing how much he knows.

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

      Reis, glad you liked that link! Hari posted it in the comments the other day and as soon as I read the article I knew I had to link it up in the daily links–such great stuff.

  • sam.gaberal

    Really didn’t want to do today’s WOD, no matter what I scaled it down to, or how I wrapped or used my grip, it would have ripped. So I took some time to probabrly warm up and practice my overhead’s.

    Arm bar stretch and Turkish get ups seem to really be helping my shoulder, did 10 each side with a 1 pood, will try to gradually go up as time goes by.

    Row 1K, in 3:44, time is getting better, recovery seems to become easier now

    Overhead squat sets of three

    95-105-105-115- 115-125-125

    Bar path was staying in line, need to do more.

    • Hari

      “Really didn’t want to do today’s WOD”

      That is always a good sign that you should do the WOD.

      • http://www.self-aggrandizement.com Josh Newman

        That’s such an excellent point.

        As I’ve said before, my trumpet professor at Yale used to say that if you walked up and down the practice halls there, you’d think you were hearing the New York Philharmonic warming up. People would find the stuff that they were great at, and practice that repeatedly.

        Actually improving – at CrossFit, much like in music – entails the exact opposite: finding stuff you hate, suck at, and don’t wand to do, then finding a way to make yourself do it anyway.

  • Lisa

    I hope everyone had a great holiday weekend.
    An NYC Endurance reminder – Wednesday morning sessions resume tomorrow. We will do warmup exercises, skills and drills, a speed workout (usually intervals) and cooldown stretches.
    Meet at the Box by 07:00. I will be wearing a grey NYC Endurance t-shirt.

  • Richard

    18:56; Scaling: (100,100), 2 small red bands.

  • CAIN

    can I come in and do a metcon instead/
    LOLOLOLOL

  • Alex Punger

    Lisa does NYC Endurance ever do any sessions on the weekend?

    I felt a lot more athletic doing those box jumps than it turns out I looked. Sheesh, 30 inches is tall.

    • Lisa

      Not at the moment, just Tuesday evenings in Central Park and Wednesday mornings at the Box.
      Do post to the comments on the NYC Endurance website if you are looking for weekend running partners as there are usually a few folks running.

  • Paul B.

    19:58 sub: 75 of each

  • Steph

    20:08 Scaled (100,100) Yellow Band.

    Thanks Nikki!

  • Mike Mishik

    24:21 rx’d

    6 min:
    30 ground to overhead 45# dumbbells
    as many GHD situps in time remaining, 40 GHDs

  • jenn

    27:17 (100 reps each, Rx) hands = to’ up

    First metcon in a month; was doing Starting Strength in May. Even though I didn’t get the same crazy-results Jim did with SS, I did add 87 points to my Crossfit Total, so I’m pretty happy with it. Glad to be back on the WODs though, even though I can’t feel my fingers.

  • Hari

    23:03 (50,10), (40,20), (30,30), Quit.
    40 minutes later:
    16:23 (20,40), (10,50)

    Still deciding which was worse, quitting or not scaling.

  • Jay

    13:43
    scales to 75/75
    first wod in 2 1/2 weeks after hurting my back

  • Akash

    And I have a giant rip on both hands. anybody have any good tiPs for treatment/prevention? This is not the first time and they are pretty gross/tough to train with.

  • Akash

    Thanks Carlos!

  • Jai

    Scaled to 75 reps via 25-20-15… rep scheme. 21:33

  • Jai

    Almost forgot: no purple string! Thus the scaling… and not too ripped hands. Oddly I managed to bleed without ripping.

  • kevin p

    I’m going to do a metcon today.