Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 110308.
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.
I generally do the Puppies scaling of workouts, I find that they match my strength level as to weights, and ability level as to pullups. However, I feel that I could totally do this WOD as rx’d. Is it ok to pick and choose in this way, or should I do strictly Puppies until I’m ready to move up completely?
95lbs X 5, Then did: 125, 135, 145, 150, 155, 160, 165- Last Time 145 was my one Rep Max
I stopped at 165 because that was a good jump from my last max. I felt really good but did not want to push my luck .
Then Ran for 10 mins in my new Inov 8 shoes. I ran slow since I am just getting used to them. I heard that you need to build up slow when first starting out. I am thinking that I will take both my running shoes and back off running in the Inov8s and go slower to avoid injury.
I generally do the Puppies scaling of workouts, I find that they match my strength level as to weights, and ability level as to pullups. However, I feel that I could totally do this WOD as rx’d. Is it ok to pick and choose in this way, or should I do strictly Puppies until I’m ready to move up completely?
Totally pick and choose. The goal in each WOD is to (safely and with good form) push yourself to the limit. So, if a WOD comes up that is comprised of exercises you are either unfamiliar with or don’t have the strength for, guess at the scaling that will allow you to complete the WOD in a time frame similar to the times listed in the original post (assuming a timed workout, that is) while maintaining intensity. If the WOD is one you can handle as RXed, grab it and go! A good example is the 5k run. It comes up as a WOD a few times a year. For you, as I guess you’re a runner, it’s doable. Doing it as a WOD, you should attack it to get the best time you can. Then there will be others who can deadlift 400lbs but need to scale the 5k down to 2 miles or less, because this is the thing they need to work on.
Much of this will be trial and error: sometimes you’ll pick a puppy scaling and breeze through. Keep track, and next time that WOD or one with similar exercises comes up, increase the load or reps. Some times you’ll pick a scaling and soon find out that you’ll be lucky to live until tomorrow. Finish as best you can (which some times means dropping the weight or reps but, if safe, never giving up), note it and adjust accordingly.
You’ll probably end up fiddling with the scaling quite a bit, but part of the fun of CF (at least for me) is to learn new movements, try your best to master the form, and watch yourself accomplish tasks that would have seemed insane not so long before. Stick with it and you’ll get the hang of it.
really pleased as I aimed for a high score based on the cross section of top scores and hit it with proper form and full on intensity! I am GETTING THIS!!
My last score on this WOD was only 59pp but on double the weight so I am pleased I got scaling right and kept working till the end.
Strength:
Hang Power Clean 1-1-1-1-1-1-1
Burgener Warm up
45lbs x 2, 88lbs x 2, 110lbs x 2
121lbs - 132lbs - 138lbs - 143lbs - 149lbs - 154lbs - 160lbs PR and bodyweight
Never really maxed a hang power clean before so 149lbs + were all PRs
Cashout:
Dragon Flags 3 sets of 3-5 reps working on range
Glute Ham Raises 3x5 w/one hand assistance from a box - 60s rest
I generally do the Puppies scaling of workouts, I find that they match my strength level as to weights, and ability level as to pullups. However, I feel that I could totally do this WOD as rx’d. Is it ok to pick and choose in this way, or should I do strictly Puppies until I’m ready to move up completely?
Totally pick and choose. The goal in each WOD is to (safely and with good form) push yourself to the limit. So, if a WOD comes up that is comprised of exercises you are either unfamiliar with or don’t have the strength for, guess at the scaling that will allow you to complete the WOD in a time frame similar to the times listed in the original post (assuming a timed workout, that is) while maintaining intensity. If the WOD is one you can handle as RXed, grab it and go! A good example is the 5k run. It comes up as a WOD a few times a year. For you, as I guess you’re a runner, it’s doable. Doing it as a WOD, you should attack it to get the best time you can. Then there will be others who can deadlift 400lbs but need to scale the 5k down to 2 miles or less, because this is the thing they need to work on.
Much of this will be trial and error: sometimes you’ll pick a puppy scaling and breeze through. Keep track, and next time that WOD or one with similar exercises comes up, increase the load or reps. Some times you’ll pick a scaling and soon find out that you’ll be lucky to live until tomorrow. Finish as best you can (which some times means dropping the weight or reps but, if safe, never giving up), note it and adjust accordingly.
You’ll probably end up fiddling with the scaling quite a bit, but part of the fun of CF (at least for me) is to learn new movements, try your best to master the form, and watch yourself accomplish tasks that would have seemed insane not so long before. Stick with it and you’ll get the hang of it.
Ten rounds, each for time of:
Sprint 100 M (sub SDHP, 45#, 15 reps)
Rest 90 seconds
23, 25, 24, 24, 24, 23, 24, 23, 23 ,23
Didn’t have a lot of time so just a little mobility before the WOD. The park was too wet to run today and the treadmill is not a good option for this so I subbed a sub for rowing.
Before: mobility/stretching
2x: 10 squat jumps, 10 12# WB, 10 long jumps, 10 one-arm KBS, 100m run
For time:
50 clean and press, 40kg/88#
7:30
27/107
Did 10 straight, then blocks of 5. Full squat cleans, so more of a thruster on the way up. Paced myself a bit; trying to save something for FGB tomorrow.
After: more kipping pullup work. Got 8, then a questionable 10, then a solid 9. Not giving myself the PR for the 10.
Five rounds for time of:
Run 200 meters
3 Muscle up progressions (jumping)
Run 200 meters
3 Handstand push up progressions
Run 200 meters
15 second Tuck sit
Run 200 meters
10 one leg squats
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
as rx’d
time: 33:15
Push-ups were a little bit of a sticking point, pull-ups split in three but not that slow. I did the runs around the Y basketball courts where 15 laps = 1 mile. Thereby went with just under two laps for each run. For pull-ups I’d need to run down two flights of stairs, through a door, across the weight room to get to the bar.
WU: ride bicycle to the gym, 10 X push-ups, sit-ups, squats, pull-ups and bar dips
