It’s tough-going either way.

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
NEW & DIFFERENT DATE/TIME! #11 Mon/Wed @ 8pm, starts August 10
In Manhattan
#68 is SOLD OUT!
#69 Mon/Wed @ 8:30pm, starts August 3 (2 slots left)
#70 Tue/Thur @ 6am, starts August 4 (4 slots left)
#71 Mon/Wed @ 7:30pm, starts August 10
NEW! #72 Tue/Thur @8:30pm, starts August 18

Monday 090727
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090609.

Happy birthday, Brian D., CFNYC coach (for the summer) and weightlifting state champ (as of a couple of weeks ago)!

Attendees from yesterday’s O-lifting seminar with Brian D.:
o-lifting seminar
Good sleep patterns matter as much as good eating habits
1RM’s and percentages
Know. Do. Feel. Be. Have.
The 10-ingredient shopping list

Eat it to save it
And you thought that only junk carbs, poor genes, and a lack of exercise makes folks insulin resistant. (via)
A good old-fashioned crawdadfish boil

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

    Scaling options for these 2 workouts, courtesy of the CrossFit Brand X forums:
    Here is the scaled version of Cindy (Chelsea’s impatient little sister)
    Big Dawgs:
    as Rxd
    Pack:
    Complete as many rounds in 20 minutes as you can of:
    3 Pull-ups
    6 Push-ups
    9 Squats
    -or-
    Complete as many rounds in 12 minutes as you can of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    Puppies:
    Complete as many rounds in 12 minutes as you can of:
    1 Pull-ups (or 3 Jumping Pull ups)
    4 Push-ups
    7 Squats
    Buttercups:
    Complete as many rounds in 10 minutes as you can of:
    1 Jumping Pull-ups
    4 Push-ups
    7 Squats
    No scaling for Mary. Its a Big Dawg workout.
    Puppies and Buttercups: If you cannot do pull ups do jumping pull ups.
    If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf
    —————
    Please note that despite the opinion of CrossFit Brand X, “Mary” can indeed be a scaled workout. There are lots of ways to scale it and your class instructor can offer plenty of suggestions for that.

  • Davi
  • Jeffrey B.

    RX Cindy. 12 Rds + 1 pull-up

  • Audrey

    Happy birthday Brian!

  • torch

    Happy Birthday Brian!!!

  • torch

    So I’m thinking about running a CFE class on Saturday morning. I’m also thinking about making it field-trip style to Van Cortlandt Park to get some time on trails and hills. Anybody interest? Would you be more interested in the standard meet-at-McCarren-Park CFE? Thoughts?

  • Alexei

    Happy Birthday Brian!

  • Nicole W.

    Happy Birthday Brian!

  • Lisa

    Happy Birthday, Brian, and congrats on your victory.

  • Jai

    Van Cortlandt Park is beautiful, I’ve run there before. It’s the last stop on the 1 train (242nd), so it takes over an hour for me to get there from midtown east, if that helps anyone plan. What time were you thinking? I’m open for late morning and early afternoon. Also, I haven’t done any CFE stuff yet, anything I should know ahead of time?
    Side note, the link for the push-up progression results in a 404 page.

  • Mike

    Happy Birthday Brian!

  • Chris C

    Happy Birthday Brian!!
    and congratulations on the win!

  • Matt K

    Happy Birthday Brian!
    Did Cindy at 6am, 22 rounds as Rx’d.

  • Davi

    “Mindy”?
    AMRAP in 20
    5 pullups
    15 pushups
    10 pistols (right leg only)
    9 rounds plus 15 pushups

  • Davi

    That should read 9 rounds plus 5 pull-ups and 15 pushups.
    ***
    Happy birthday, Brian!

  • Hari

    Happy Birthday, Brian D!

  • Justin K

    Did “Cindy” today- 14 rounds

  • Zach Singer

    Congrats again on the recent win, Smallville. And Happy Birthday as well!

  • Max

    Happy Birthday Brian!!

  • Brett_nyc

    Happy Birthday Brian. Great job on the win.

  • Robzilla

    WTG Smallville!
    Happy Birthday too!

  • Reagan

    Mary
    As Rx’d
    10 rounds + 5 HSPU + 1 Pistol
    Black Box (156,156)

  • Sara

    Cindy as Rx’d, pullups chest to bar:
    16 rounds + 5 pullups. PR by 2 rounds

  • Kurt

    Great job, Brian and Happy Birthday!
    Speaking of which, I am celebrating my own birthday this week on Thursday, July 30th in Madison Square park. Starting at 6pm, people will be meeting up near Shake Shack for dinner and drinks and then moving to Lillies (17th and Broadway) around 9pm. If it rains, the festivities will start at Lillies.
    Hope everyone can make it!
    Cindy Rx: 16 rounds plus 7 pushups. PR by about 2 rounds. Kipping pull ups finally work!

  • Lisa

    Sara, that is an awesome PR!
    My first time doing Cindy as RX’ed so only 6 rounds plus 1 forlorn pullup. The pistols practise by Allison was very useful. Something else I can now practise in the office :)
    Kurt, I would love to make your birthday partay – I will let you know by Wednesday.

  • jacinto

    HAPPY BIRTHDAY BRIAN!!

  • Craig_Cinci

    Happy Birthday Brian! I want to be there to see the 3 plates before you go back to school.

  • kevin p

    Happy b-day Brian!

  • Sophie

    Happy Birthday Brian!

  • Grace

    Happy birthday, Brian!
    Sara, great work on Cindy! Too bad I won’t get to do this today.

  • brad s.

    happy birthday, brian, and many thanks for your patience in trying to cure my knock-kneed squats.

  • Sara

    Thanks Grace and Lisa! Lisa, congrats on rx’d… You’re getting strong woman! And happy bday Brian!

  • Ashleigh

    Cindy, as rx’d (no pull-up bands!): 15 squats short of ten rounds.
    Happy birthday Brian!

  • Zach Singer

    Did the CFFB WOD with Brett in Brooklyn.
    Death by Tabata: DL / Burpee Matchup
    12 / 10
    9 / 8
    6 / 6
    5 / 7
    5 / 6
    4 / 5
    4 / 5
    4 / 7
    49 / 54 = 103 Total Reps
    This was unbelievably tough. I knew it would suck going it, but it really just destroys you. Very fun though.

  • Zach Singer

    Did the CFFB WOD with Brett in Brooklyn.
    Death by Tabata: 275# DL / Burpee Matchup
    12 / 10
    9 / 8
    6 / 6
    5 / 7
    5 / 6
    4 / 5
    4 / 5
    4 / 7
    49 / 54 = 103 Total Reps
    This was unbelievably tough. I knew it would suck going it, but it really just destroys you. Very fun though.

  • Avery

    Happy Birthday Brian!

  • Brian

    Happy Birthday B!!
    CFE tomorrow in Central Park 630p columbus circle near the coffee stand
    CFE wednesday morning 645a black box

  • Rickey

    10 Rds Cindy with blue band.
    Felt like crap. Arms gave out on push-ups way to early today

  • Mike

    Cindy rx’d
    20 rounds + 5 pullups & 9 pushups PR
    (17,17)

  • kj

    13 rounds w/ blue band from round 3 on. Thanks for that, Dan!
    Happy Birthday Brian!!!!!

  • Tony

    Cindy. 17 rounds + 2 pull ups.
    Happy birthday Brian!

  • jim

    16rds + 5 + 10 with 25# weight vest. c2b pullups.

  • Rickke

    16 rounds + 5 pull-ups + 5 push-ups
    4 fewer push-ups than last time. Push-ups still slowing me down a lot after round 10.
    And then a crazy finisher from Dan that involved more pain.
    Happy birthday, Brian!

  • Brett_nyc

    CFFB wod @ BBB
    tabata: DL @ 275, burpees
    88 total, lost my card with reps/rnd somewhere in the apt. This was a terrifically awful wod.

  • Hari

    19 Rounds
    (68,54), (55, 42), (14,12)

  • Kim

    Just over 15 rds (with blue band)