Torso Tuesday

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UPCOMING ELEMENTS WORKSHOPS:
#113 Tue/Thur @ 9pm, starts April 6 (just 1 slot left!)
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (3 slots left) (1/2 price = $150)
#114 Tue/Thur @ 8pm, starts April 13 (4 slots left)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (4 slots left) (1/2 price = $150)
#115 Mon/Thur @ 6am, starts April 19
#116 Mon/Wed @ 8pm, starts April 19 (4 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop — Saturday, April 17th
Rowing Workshop — Saturday, May 15th
Tuesday 100330
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
Post time to comments.

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HAPPY BIRTHDAY, ANDREW Y.!
Thanks, Court, for getting this great vid of Torch’s graduation from Marines OCS this past Friday–graduating in the top 10% of his class! (Look for Torch at the 1:15 mark.)

A great shot of Sara killing it on the chipper WOD at Day 2 of Sectionals this weekend. (Photo courtesy of Juan G. See his whole set of photos of here.)
sarachipper.jpg

  • isaac

    I wish someone had video of Sarah absolutely slaying those chest to bar pullups in the chipper. It was quite a sight.

  • Hari

    Affiliate Team WOD for Saturday Noon (in Manhattan)
    2 Rounds:
    Row 750 Meters
    10 x 50 “Filthy Fifty” Sequence
    This WOD has a total of 11 exercises per round. Athletes will be divided into teams of two (ideally one male and one female). The athletes alternate exercises, so that by the end, each athlete has done one set of each of the eleven exercises.
    If the team members are A and B, the sequence will be:
    A: Row 750 Meters
    B: 50 Box jump, 24 inch box
    A: 50 Jumping pull-ups
    B: 50 Kettlebell swings, 1 pood
    A: 50 Jumping pull-ups
    B: 50 Knees to elbows
    A: 50 Push press, 45 pounds
    B: 50 Back extensions
    A: 50 Wall ball shots, 20 pound ball
    B: 50 Burpees
    A: 50 Double unders
    B: Row 750 Meters
    A: 50 Box jump, 24 inch box
    B: 50 Jumping pull-ups
    A: 50 Kettlebell swings, 1 pood
    B: 50 Jumping pull-ups
    A: 50 Knees to elbows
    B: 50 Push press, 45 pounds
    A: 50 Back extensions
    B: 50 Wall ball shots, 20 pound ball
    A: 50 Burpees
    B: 50 Double unders
    Anyone interested in being on the Black Box team should post to comments. Even if you are not interested in going to the regionals, but want to help us practice, then post. We can use people to fill spots during the WOD’s. We especially need women, so we can balance the practice teams.
    This WOD will be a perfect alternative to the regular Saturday WOD.
    As the team begins to form, we may alter the start time on Saturday. For this Saturday, we

  • Hari

    Last Sentence should have read:
    As the team begins to form, we may alter the start time on future Saturdays.

  • Seth

    Question for someone who knows more about this stuff than I do (nutrition, sleeping patterns). I have read, in multiple publications that General Stanley McChrystal, the general leading American Forces in Afghanistan, eats one meal and sleeps 4 hours per day.
    How is this humanly possible?

  • Zach Singer

    Isaac,
    I might have a video of a few of Sara’s pullups – I’ll have to go back and check my camera, but I’ll let you know.

  • Tim B

    PTP day 30….2 i think?
    annie as a cashout, 8:26
    Hari – Who is making the Team WODs? OPT or?

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

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As rx’d
    Women – 135
    The Porch:
    5 rounds for time of:
    185 pound Front squat, 3 reps
    7 L-pull-ups
    or
    Seven rounds for time of:
    155 pound Front squat, 3 reps
    7 L-pull-ups
    Pack:
    Seven rounds for time of:
    115-135 pound Front squat, 3 reps
    7 L-pull-ups (tuck pull ups are the common sub here)
    Puppies:
    Five rounds for time of:
    PVC – 65 pound Front squat, 3 reps
    7 pull-ups (beginner or assisted okay)
    If you have pull ups and find you are unable to do the L pull up practice L sits over the next few weeks.

  • Kirk

    “McChrystal runs eight miles a day, eats one meal and sleeps for only four hours a night”
    Funny how this is showing up now that he has banned fast food from bases in Afghanistan… He already banned alcohol.
    Seems there is quite a bit of history of famous people who have slept only a few hours a night: Thomas Edison claimed to sleep only 4-5 hours a night and believed that people needed to sleep much less than they do and that sleep was an acquired habit.
    DaVinci supposedly slept even less – following a polyphasic sleep schedule: having a 10-20 minute nap for ever four hours of wakefulness.
    I’ve never been convinced of the “one size fits all” idea that everyone needs between 8 and 10 hours of sleep a night.
    I suspect everyone is different and needs to discover what works best for them…
    The food thing sounds a lot like the “Warrior Diet” and probably includes eating a very large dinner and fasting the rest of the day. Apparently, this kind of eat/fast cycle enhances your awareness and performance…

  • Jenn

    Today’s WOD:
    12:05 (115#, blue-band deadhang pull-ups)
    I want to be Sarah when I grow up, though I think we’re around the same age. Oh well.

  • jakw

    Thomas Edison & DaVinc, were they competing for strongest man alive? :)

  • jake

    correction, fittest…but I think you get the point

  • kj

    85#, Blue band deadhang – 10:17
    pull-up total: 1131 (50 today)

  • Bryce

    This is a pretty good team workout.
    http://media.crossfit.com/cf-video/CrossFit_OneWorldTrainerTeamWOD.mov
    I tend to think of the Filthy 50 as an intro chipper since it’s pretty lightweight. Now the 2009 Games chipper, that’s a manmaker.

  • Steve S.

    Today’s WOD: 9:14 (145#)

  • Emily

    11:39
    85# subbed ring rows with feet on the box
    cash out: alternating 20-15-10 box jumps, 10-15-20 DU’s 5:07

  • Lenny

    Who picked Saturdays WOD? Obvi someone who hates us.

  • kj

    Hari – let me know if you need another gal to help practice with the team on Saturday. I’m willing!

  • Avery

    Did “D.T.” with 83# in 10:10 out at CF Minneapolis today. Other than that a few trail runs here on vacation, really enjoying this much needed break.
    Congrats to Sara and Sophie along with everyone else who competed!

  • Avery

    Did “D.T.” with 83# in 10:10 out at CF Minneapolis today. Other than that a few trail runs here on vacation, really enjoying this much needed break.
    Congrats to Sara and Sophie along with everyone else who competed!

  • james keller

    11:41 – 115#. did the first set at 135# and should have dropped to 125 instead of 115. did strict L pullups on each set but the last three on set six and seven were jumping L.

  • Mike K

    6:45 rx’d
    strict l-pullups

  • Mike Mishik

    7:03 @155# , fairly strict L-pull ups, kipped up the last few

  • Sara

    Thanks everyone for the congrats and support. Jenn- if you keep working as hard as you have been you’ll catch me pretty soon!

  • Sara H.

    9:12 @ 105# and jumping pull ups/L-negatives..

  • Adam l

    I can not go to games but would love to help out and partner up. This just sounds awesome!

  • Rickke

    7:58 Rx’d
    kipping L-pull-ups
    I’m interested in the team workouts for regionals. See you Saturday!

  • torch

    As Rx’D 6:42
    may be around the box this weekend.

  • Lisa

    Congrats, Torch! Good to hear you might be here at the weekend.

  • Adam M

    Sorry, I read something different from Torch’s post, but being in town seems the more probable message.