Hold tight!

Scaling options from the CrossFit Brand X forums, along with some general advice on how to approach this workout:
CrossFit does not ask for max efforts very often. Like “Lynne” this workout “Nicole” does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
30
25
20
20
15
Are going for a number and not a max. Test your limits today.
Big Dawgs and Pack:
As Rx’d
Puppies:
5 rounds of:
Run 200 M
12 beginner or assisted pull ups
Buttercups
3 rounds
run 200 M
12 beginner or assisted pull ups

I may have to reconsider taking up Yoga…
Fun and games this morning at the 7AM WOD, although I am convinced it would go so much better without the &#@& stairs.
Six rounds:
25, 19, 16, 15, 12, 10
So…I am amused with the “people whose score looks like this are going for a number not a max”. Just what “should” a score of someone who is going for a max and not a number look like?
I also liked the hanging pheasants article. reminded me of when I was a kid – I grew up in the country and the tradition was to have pheasant with New Year’s dinner: shoot it on Boxing Day (day after Christmas for all you Americans you do not get two days off at Christmas – very uncivilized), hang it and it should be perfect for New Year’s dinner.

Who would win the “burping mile” WOD– Zach or Craig? (Brett has more common sense than to even try that silliness)

Btw, I recently visited another affiliate and the top score on the leader board there had one guy with 8 rounds and 120+ pull ups.

No, there were no stairs in sight at that affiliate.

I think it’s pretty obvious that I would beat Craig at the burpee mile. He’s getting a bit too heavy I think — not even sure he could push himself up that many times. Or jump the extra poundage very far, truth be told.
And don’t underestimate our persuasive power in getting Brett to do retarded WODs along with us. We’ll just throw in some bacon as a participatory gift for him…

is anyone from Philly proper? or is it only inhabited around the periphery?
my macbook bears the dreaded blinking question mark, and the system install disk is near philly. anyone 6x400m away from sunnyside have one I could borrow?

Woe is my kipping ability!
6-7-6-7-3
oh, to break 10 – I have the same problem as you do, Sara, except my kipping falls apart at number 3, not number 6 in each series
Re Client C – I had a singing teacher tell me to stop doing headstands because the muscles in my neck would get “too big” for singing – a load of cock, in my opinion
alignment is alignment, misalignment is misalignment
You should get in touch with Noelle, an astonishing performer/opera singer whom I introduced to Keith. She lifts weights like the badass she is.
If you want to talk with her, drop me a line!
Davi

By the by, I liked Allison’s warmup
30 s handstand (one arm with a little help from the wall for me to take care of my left wrist and then forearm stand, free-standing for the last round)
30 s l-sit
30 s bear crawl
30 s skin the cat (or whatever – we were sharing rings, so it wasn’t really 30 continuous seconds for anyone)
X3 (except minus the last set of skin the cats?)
I dig playground inspired warmups.

thanks gabe… if i don’t source one locally tonight, will call you on that. i’m probably BBB @ 6 tonight and 26th st lunch tmrw.

Sara
Client A
http://www.strength-and-power-for-volleyball.com
This site has some articles that cover a lot of the stuff I did to strengthen my rotators and scapulae when I rehabbed my shoulder.
There are also several overhead kettlebell exercises you can do to develop shoulder mobility and stability (windmills, TGUs, etc.).
Client C
Tell him you don’t have time for his nonsense if he’s going to carry on like that. Either he can be a strong opera singer or a weak one, and if he wants to be the latter, he should just keep doing what he’s doing now (whining).
What exercises cause excessive neck tension for him?
Are you the same Sara that’s using CrossFit Virtuosity to pick up guys?

Sarah,
If Client A really has a rotator cuff tear, I would assume she should consult with an orthopedic doctor and avoid lifting any weight. Working out does not fix injuries (though it can, and I agree with Jeff, prevent or help rehab them). Also Client A and B should first and foremost fix their diets (though it’s harder to fix a lifetime of junk food addiction than hire a personal trainer a couple of times a week).

Jeff, Dan, and Fred: thanks for the website! Will definitely look into that, and shoulder stability is a huge concern for her. She has consulted with an orthopedic surgeon, and has decided not to get surgery, she has been through physical therapy and has been cleared for weight lifting. She did not find physical therapy to be helpful and has had more success with rehab through our workouts, but this is why I am so careful with her… I’m a college student and do not need a lawsuit (and I’d rather not injure any of my clients!)! Any more good articles or websites you know of on shoulder stability/injury prevention? As for client B, she does work with a nutritionist and her heaviness baffles my mind. She eats a well-rounded, relatively low-calorie diet (if she’s being honest… I have looked at her food diary) and still has an incredibly difficult time losing weight. She has had a multitude of tests done to see if it is a thyroid problem or some other imbalance and everything has come back normal. Any suggestions on that? About the opera singer: My understanding is that neck tension causes changes in the voice due to a tightening in their vocal cords. Now, this seems a rather sensible explanation, but I play the French horn and need everything to be loose as well and I still manage to lift a shitload of weights all the time. Also, these are people who refuse to lose weight because they are afraid weight loss will also change their voice… that is definite bullshit. And along the same lines, other musicians (pianists/violinists/percussionists) who refuse to lift weights because they’re afraid they won’t be able to play their instruments as well… drives me nuts!!!

Lest anyone think Sara a floozy, THIS is the kind of “picking up” of guys she’s doing:
http://crossfitvirtuosity.com/blogs/workouts/458-tuesday-090317#comments
: )

6 rounds using treadmill
24, 17, 14, 15, 13, 10
In regard to the opera singer. I used to train with this guy at my old nysc on 73rd and col. He was a monster – built like a linebacker. Anyway, he was in the power rack split jerking 275 for reps. I asked if he was training for anything specific & he said his job.
Turns out he is an opera singer. He played football at University of Colorado – and actually has a facility in florida dedicated to training opera singers. There are stresses on the voice; especially when they are singing at different altitudes. He was a really fascinating guy – not to mention a beast.
here is the guy, Keith Miller’s link:
http://puissancetraining.com/bios.html
here is a quote & another link i found:
“The difference between a leggiero tenor and a dramatic tenor is in large part physical. “The guys who sing Verdi and Wagner tend to look like football players, whereas the guys who sing Rossini and Mozart tend to look like swimmers,”
http://www.nysun.com/arts/tenors-in-training-the-next-generation/84037/

6 rounds
32
17
15
17
15
16
112 PR from 101

7 rounds 103 back in November
on the streets with scaffolding:
7 rounds 148; 43,17,17,17,17,17,20 – should have paced for 8 rounds as i had over a minute of rest before hitting the bar for round 7.

5 rounds – 25 jumping pull-ups each;

6 Rounds
13, 13, 13, 12, 13, 16
total 80
had 13 stuck in my head after the first round, which tends to drive my max reps more so than actually falling off the bar. something I really need to work on
(51, 36)
Also, spent Saturday out at CFSBK at the Dutch Lowy seminar. For those that don’t know who Dutch is, he is one of the badass Crossfitters that finished 7th at last year’s Crossfit Games. After the Games he basically did a tour of Crossfit affiliates around the country. Now he tours around speaking at a one-day seminar that covers a lot of the things that don’t typically get covered in much depth at affiliates or at any certs. We spent hours talking about programming and more importantly scaling and how it should be used to maximize power output. We also talked about the things he has seen at the various affiliates which he believes make a successful affiliate. It was great stuff and I highly recommend going to one of his seminars if you can, or checking out his blog at dutchlowy.com. One of the best things about the seminar is that Dutch has lots of experience in Crossfit, and he is willing to openly share those experiences, even if it means questioning some of the established thinking. Not objecting to the established thinking mind you, but examining it and looking for ways to make the most of Crossfit. For an example, he has a great post on his blog about certain WODs and their after-effects, and how useful they are in a training regiment. http://www.dutchlowy.com/2009/03/16/butt-arms-anyone/ Be sure to check it out.

8 rd pr. but i Gamed the workout 12 pullups per roundand 13 on the last. Torch thanks for all the pose work tonight it is always nice get some knowledge passed on from the certs.