The long-awaited return of “Chelsea”

Thursday 120126

“Chelsea” (compare to 080122)
5 Pull-ups
10 Push-ups
15 Squats
Each minute on the minute for 30 minutes.

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

Here’s How To Scale “Chelsea” — by Hari Singh

If you have 23 RX’d rounds of “Cindy” stop reading.
If you don’t have 22 RX’d rounds of “Cindy” you probably aren’t going to complete this RX’d
If you don’t have 20 RX’d rounds of “Cindy” you definitely aren’t doing this RX’d.

Done RX’d, this WOD is 150 pull-ups, 300 push-ups, and 450 squats (900 reps)

90% of RX’d = 15 rounds RX’d, then switch to 4-8-12 (810 reps)
80% of RX’d = 30 rounds of 4-8-12 (720 reps)
70% of RX’d = 15 rounds of 4-8-12, then switch to 3-6-9 (630 reps)
60% of RX’d = 30 rounds or 3-6-9 (540 reps)
50% of RX’d = 15 rounds or 3-6-9, then switch to 2-4-6 (450 reps)

Of course, there is no reason to cut down the reps sooner than you have to. If you have 20 rounds of “Cindy” then do them before switching to 4-8-12.
If you can go 25 rounds at 4-8-12, then do so, before cutting to 3-6-9.

You are going to slow down. If you do the first round in 31 seconds and slow down by just 1 second per round, you will just make it. You don’t want to fall apart when you miss a round. Just cut the reps on the next round. This is a bit like Tabata work. You start with a high number of reps per minute, hold as long as you can before you drop and then try not to drop further. And like Tabata, going out too fast will kill your score. If you don’t have at least 15 rounds of Cindy, you probably should start with 4-8-12, otherwise it’s going to be very ugly as time goes on. (And don’t kid yourself by using a band that makes the pull-ups about as challenging as jumping up and down on a bed.)

To the extent that you are able to rest, don’t rest at the end of the round. Rest in the middle of the push-ups.

You need to note how much time you have left at the end of each round. If after the first round, you have, say, 15 seconds left, then you can afford to take a 10 second break in the middle of the push-ups on the next round. (Measure rest in breaths) If you have 5 seconds left, you obviously have very little time to spare. Ideally, you want to do about 40 to 50 seconds of work per round with a 10 to 15 second break in the middle of the push-ups.

The easiest way to measure your score is in total reps. 900 is perfect. I predict no more than three perfect scores and no more than 10 scores over 810.

CAPTION CONTEST! What’s going on with Erika (handstanding) and Cassie? Please post to comments.

30-day PALEO CHALLENGE — Day 20
Deconstructed gyro salad / Crispy spiced chicken livers
Trojan horses of chlorella “superfood”
Fat + vinegar + cooked, but then cooled potato = Lower glycemic response to starch.
Good lard, bad lard: What do you get when you cross a pig and a coconut?
How to get sh*tfaced with impunity

How are your basics?
The acuity gap
The promise

Erika proves that a dress doesn’t stop the WERQ!

* * * * *
What’s on tap for Friday’s WOD classes:

A: Deadlift: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%

B: For time:
Run 800 meters
100 Push-ups
135#/95# Snatch, 10 reps