“RJ”

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Big Dawgs
as rx’d

The Porch:
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 3 ascents
35 Push-ups

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents
25 Push-ups

Puppies:
4 rounds for time of:
Run 400 meters
Beginner Rope Climb, 3 ascents
15-20 Push-ups

Buttercups:
Three rounds for time of:
Run 200-400 meters
1 Beginner Rope Climb
10-12 Push-ups

If you cannot do rope climbs sub beginner rope climbs 3:1
If you do not have a rope the common sub is towel pull ups.

CF Endurance: 1000M Swim
~40 minutes

Saving RJ for Thursday.

I’m going to have to use a treadmill for this WOD.  Any guidelines for treadmill settings for RJ?

Puppies:
4 rounds for time of:
Run 400 meters (1/4 on treadmill)
Beginner Rope Climb, 3 ascents (subbed jumping Pull-ups X15)
15 Push-ups

16m36s

One of the first WODs I’ve done since deciding to switch to puppy scaling.  Was able to keep the intensity up with it being challenging.

Trackster83 - 21 June 2010 08:39 PM

I’m going to have to use a treadmill for this WOD.  Any guidelines for treadmill settings for RJ?

Whatever setting will give you the fastest overall time for the WOD.
Note what you use for comparison purposes.

Trackster83 - 21 June 2010 08:39 PM

I’m going to have to use a treadmill for this WOD.  Any guidelines for treadmill settings for RJ?

I like to use 1-1.5% up angle to approximate a relatively flat course. My 2 cts. Like Metric said though, pick something and record it for later reference.

‘RJ’
5 rounds for time of:
Run 800m
5 ascents,15ft rope(subbed 25 towel pullups)
50 pushups
Time=53.58

Tough workout. Just glad to get it done in under 1hr!

For some reason I thought yesterdays lunges and burpees WOD would be an easy one to get back into the routine with. I dont know who I was kidding. I decided to scale down to puppies but I didnt have a 10# bar so I used the ez curl bar which is I think 15#. My distance on the lunges was 40’ (length of the raquetball court).

I got two rounds in. Apparently the rotator cuff still doesnt like me and the ACL is a bit angry too. (Ive got to stop tearing things).

No idea on time. I was angry and forgot to push stop on the watch until 20 minutes later.

Annoyingly, I can do the basic slow moving strength exercises without any problems and only a mild amount of soreness, but any time I try to speed movements up, pain sets in.

Im not sure what the issue with the injuries is, they started setting in about the time I cleaned my diet up (which is odd, but Im guessing Im lacking something, who knows what). The ACL I tore back in high school sports, but I havent had problems with it in years unless I did something stupid, but over the past few months Ive torn my rotator cuff, re-injured my knee, woken up randomly with purplish bruises, and broken a bone in my foot (I cant remember doing anything to it, it got sore at work one day, when I took my sock off, it was purple, Doctor informed me I broke it.) Ive got an appointment next week with my actual doctor, not the walk in clinic, hopefully Ill fix all this soon. Aggravating.

Rode 5 miles on the bike this morning so I didnt feel like I hadnt done anything.

cfwu

Puppies
Overhead Squat

5-5-5-5-5

Now I know how it feels to do these properly

800m Run
Then:
10m Bear Crawl +
10m Lunge +
10x Burpees
Three Rounds
Then:
KB Step Up Ladder
1-5 reps (double count)
Then:
10m Bear Crawl +
10m Lunge +
10x Burpee
Two Rounds
Then:
4x (30sec Work/30sec “Rest”) Sit-up
“Rest” is in Up position
Then:
Cool Down

WOD 100621 pack scaling: 5 rounds of
- 15m BB overhead lunges, 10kg
- 21 Burpees
13:16

Lunges and Burpees

10 min run
CFWU
45# OH lunge 50’
21 burpees
5 rounds for time
time: 23:06

After 3 weeks of not having transportation and only doing push-ups, squats, and L-sit and hand stand work, today was rough. Whew. That’s all I can say about that. I’m looking forward to RJ kicking my butt tomorrow morning.

Feeling a bit flat after focusing on strength for the past few weeks, so I did…

Three rounds for time of:
Run 800 meters
15 Pullups
25 Push-ups

25:16

Overhead Squats:

95/105/115/125/135/145/150

Barbell Lunges and Burpees:

16:08

My legs were still smoked from those sprints.