Yesterday was just practice for today

Posted on January 23, 2011 by Allison Bojarski

Sunday 110123
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Compare to 100322.
BLACK BOX EVENTS:
Friday Night Faceoff: Jan 28th, 7:00pm, FREE!
DAY 23 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS:
Skillet butternut squash and greens
Carrot, cucumber and radish oshinko
Neeraj and his weight belt (thanks, Steven):
neeraj_weightbelt.jpg

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

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Women 155-185#
    The Porch:
    Three rounds for time of:
    225 pound Deadlift, 10 reps
    50 Double-unders
    Women 135-155#
    Pack:
    Three rounds for time of:
    185 pound Deadlift, 10 reps
    35 Double-unders
    95-115#
    Puppies:
    Three rounds for time of:
    45-95 pound Deadlift, 10 reps
    25 Double-unders
    1. Buy a rope, really
    2. Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

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

    RE-POSTING FROM YESTERDAY:
    Big thanks to all who attended Saturday’s Paleo Fitness talk, both gym members and Paleo Meetup Group people (http://www.meetup.com/Eating-Paleo-in-NYC). Lots of the paleo meetup people sounded like they were going to sign up for Elements, so our members can look forward to newbies who are already paleo as opposed to newbies who think that whole-wheat bread is an important part of a balanced diet. ; )
    I’m curious to hear from the members whether they found the talk informative or if it instead covered a lot of stuff you already knew.
    Obviously Josh and I were aiming the talk to the paleo meetup folks who we were assuming knew less about the fitness side of things…
    Any and all constructive feedback is most welcome, and can be posted here or emailed to allisonATcrossfitnycDOTcom & joshATcrossfitnycDOTcom.

  • http://jwherrold@gmail.com jim

    Reposted from yesterday:
    On an even more nerdy note… Does anyone have an old laptop that they would be willing to give/sell? I specifically need a PC with an RS232 (serial) port to run some automotive diagnostic tools. Think old college laptops! Let me know or shoot me an email.
    Also will buy any old Apple products as well, but the PC laptop is of high priority!
    Thanks!

  • http://crossfitnyc.org JoshuaNewman

    IT’S ALIVE!!!

  • Lisa

    Love the new look to the website, great job!

  • Jai

    Jim, I may have a laptop you can use. Email Jaicat at gmail.