For load and for time

Thursday 101216

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Post load and time to comments.

HAPPY BIRTHDAY, BRANDON!

CrossFit: Forging slightly above-average fitness (and that’s a good thing)
The benefits of exercising before breakfast
Do energy drinks improve athletic performance?
Holiday gift guides: primal lifestyle / kitchenware

Cassie on wallball while Zoe encourages:
cassiewallballzoe.jpg

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

    Scaling options:
    Big Dawgs:
    as Rx’d
    Pack:
    Three rounds of:
    10 Weighted pull-ups
    20 Back extensions
    Puppies:
    Three rounds of:
    10 Pull-ups (Assisted or Beginner okay)
    10 Back extensions

  • Mike Mishik

    Do we still have a group of people who run during the week? Do we have a website somewhere with times, someone needs to work on their running game

  • http://wodalmighty.blogspot.com Reis Baron

    8:20
    Scaled to ring rows for pullups

  • Justin Katz

    12:47
    2 Rounds 5 pounds weighted pullups
    1 round strict pullup
    Back Extensions RXD

  • Carlos’ approach

    zoe,
    don’t encourage TOO much!

  • Jamie F.

    I’m still recovering from Tuesday’s WOD.

  • Jai

    Mike: Brian Harkins and the NYC Endurance crew have several classes throughout the week. Check out their website at http://www.nycendurance.com/ and email them about class particulars. I think the Tuesday location sometimes changes a little bit, so best to confirm.
    In other news, I want a T-shirt that features a fist flying out and the words, “Get a Taste of Tang!” Just because Jenn is awesome.
    Is that wrong?

  • Jai

    For those who want to give the gift of pole-dancing for the holidays (really, the gift that keeps on giving):
    $31 for One Intro to Pole-Dancing Class and One Climb-and-Spin Class ($65 Value) at New York Pole Dancing http://www.groupon.com/new-york/deals/ny-pole-dancing-nyc?utm_campaign=UserReferral&utm_medium=email&utm_source=uu719583
    I hesitate to ask, but do you think climb-and-spin still refers to the pole? Or are they combining stripping and bicycling?

  • Jonathan P

    Wow… umm sorry to be boring but if there’s a definitive guide to DOMS could you point me in that direction? Specifically what food could have to do with it. I also wonder what eccentric exercise has to do with it if resistance to an eccentric motion is basically a concentric force to a lesser degree.
    I like the article on slightly above average fitness, and I wonder if mainsite is already starting to do that with these unspecified load workouts. It doesn’t really make sense to specify the load in a metcon if mainsite doesn’t specify loads on maximal lifts. Maybe they could specify %1rm or something for metcons instead.

  • Jonathan P

    Wow… umm sorry to be boring but if there’s a definitive guide to DOMS could you point me in that direction? Specifically what food could have to do with it. I also wonder what eccentric exercise has to do with it if resistance to an eccentric motion is basically a concentric force to a lesser degree.
    I like the article on slightly above average fitness, and I wonder if mainsite is already starting to do that with these unspecified load workouts. It doesn’t really make sense to specify the load in a metcon if mainsite doesn’t specify loads on maximal lifts. Maybe they could specify %1rm or something for metcons instead.

  • Jonathan P

    Ugh sorry about that

  • Jeff

    9:42, 50# w/ belt, chin over bar

  • Mike K

    @Jonathan P
    Personally I find wheat, sugar, & booze (especially beer) to be the worst for increasing DOMS. Anything that is generally inflammatory will tend to be worse for your soreness.
    Eccentric excercise will always cause DOMS more than concentric excercise, which is one of the reasons things like GDH situps, walking lunges, and stiff-leg deadlifts can leave people extremely sore

  • Jeff

    half underhand, half overhand

  • http://Www.crossfitnyc.org Craig p

    3:51 20lb vest.

  • Jason W

    6:06, 45# w/belt. it took too much time to get in and out of that belt . . .

  • CAIN

    hey wednesday 1230 people
    I’m teaching friday 1230 now
    get involved

  • mike n.

    6:15 – 20# vest

  • Jay

    6:12
    16.5# vest

  • Matt M

    4:04 20lb Vest

  • drake

    25# dumbbell between legs. Really was awkward position.
    8:43.

  • Adam H

    4:08 – 20lb vest