FRIDAY 111104

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
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.

Currently 2547 votes right now. Up from 2201 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 10824. Up from about 9704 yesterday.

We need to be putting votes in faster yet.

Please vote and spread the word.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

Thanks Craig and thank you everyone that is voting.

Usual caution regarding GHD sit ups.  Don’t Rhabdo yourself!  and if you don’t know what Rhabdo is shame on you, go to the Journal and read up on it..

Big Dawgs
as Rx’d

Porch
For time:
25 Sit-ups
1 Muscle-up
20 Sit-ups
2 Muscle-ups
15 Sit-ups
3 Muscle-ups
10 Sit-ups
4 Muscle-ups
5 Sit-ups
5 Muscle- ups

Pack
For time:
25 Sit-ups
1 Muscle-up progressions or 3 pull ups and 3 dips
20 Sit-ups
2 Muscle-ups progressions or 6 pull ups and 6 dips
15 Sit-ups
3 Muscle-ups progressions or 9 pull ups and 9 dips
10 Sit-ups
4 Muscle-ups progressions or 12 pull ups and 1 dips
5 Sit-ups
5 Muscle- ups progressions or 15 pull ups and 15 dips

Puppies
25 Sit-ups
3 Ring rows and 3 push ups
20 Sit-ups
6 Ring rows and 6 push ups
15 Sit-ups
9 Ring rows and 9 push ups
10 Sit-ups
12 Ring rows and 12 push ups
5 Sit-ups
15 Ring rows and 15 push ups

I did it! It woked! VOTED!
Thanks everyone who helped with info!

Rest

Voted

Took my rest day on Thurs for football training. Friday:

WOD 111101 (Pack)
5 RFT of:
40m walk with 95lb BB overhead,
30 Wall ball 14lb,
40m Farmers carry with 45lb BB
Time: 15:59

40m done as two circuits of cones 10m apart. Done with 2 BBs so I added/took off plates after each overhead walk.  Next time go for sub 15 or increase FW to ~60lb

Yesterday:
WU -
800m Run, 1 Rd of Cindy
ROM Drills, Shoulder Capsule Mob, Ext Rot SMR, Band Couch w/IR

Gymnastics:
- Accumulate 1 min in Tuck Planche (on parallettes)
Did it with bent elbows (not strong enough yet)
4 sets - 32s, 13s, 8s, 7s

L-Pullups 4x5 - 90 secs Recovery
Overhand x5/Underhand x5/Overhand x4 (fail on 5th)/Underhand x5

L-Pullups have gotten really weak since both shoulder injuries and haven’t been able to do them for ages because they cause too much pain but they are OK now although strength has really gone down. Its strange how they seemed to cause pain but kipping pullups, OHS, Snatches and dips caused no pain.

Parallette pass throughs 3x5 each side

Sprints:
4x200m - 3 mins recovery
Did this on my road which is on a hill so alternated between up and downhill
34.14s (uphill) - ERROR with timer (est 33s, downhill) - 33.64s (uphill) - 31.79s PR (downhill)
3 mins was a good amount of time, not quite full recovery but felt pretty good.

Cashout:
Strict Ring Dips 3x10 reps - 1 min rest
Hollow Holds 5x 30s on/30s off
Neck Bridge 30 reps
Finish with some co-ordination drills

Today:
Rest Day
Getting prepped for my Level 1 Cert at CrossFit Central London tomorrow woooop!!

GHD sit-ups and Muscle-ups - Pack
For time:
25 sit-ups
1 Muscle-up progression
20 sit-ups
2 Muscle-ups
15 sit-ups
3 Muscle-ups
10 sit-ups
4 Muscle-ups
5 sit-ups
5 Muscle-ups

6.34

Did regular sit ups and jumping muscle ups.

Warm up: 3 x sampson stretch, 10 squats, run 400m
Cool down: 12-10-8-6-4-2 rep sets of ring push ups and ring rows

I cashed out with some further ring row practice. It would be very fun to get a “real” muscle up soon!

For time:
25 GHD sit-ups
1 Jumping Muscle-up
20 GHD sit-ups
2 Jumping Muscle-ups
15 GHD sit-ups
3 Jumping Muscle-ups
10 GHD sit-ups
4 Jumping Muscle-ups
5 GHD sit-ups
5 Jumping Muscle-ups

7:10

All MU were jumping with slight bend in elbow.  Hit it early this AM trouble sleeping was excited about todays WOD.  Ok so I ran a med call at 0300 and couldn’t go back to sleep.

Cash out
L-Sit Holds

Have a Great Day All.

Voted.

$in
3x(10 toe touches, 10 PVC OHS, 2 min jump rope) + mobility
 
.com WOD from 111104

Pack
For time:
25 Sit-ups
3 Asst. Pull-ups, 3 Asst. Dips (G&P)
20 Sit-ups
6 Asst. Pull-ups, 6 Asst. Dips (G&P)
15 Sit-ups
9 Asst. Pull-ups, 9 Asst. Dips (G&P)
10 Sit-ups
12 Asst. Pull-ups, 12 Asst. Dips (G&P)
5 Sit-ups
15 Asst. Pull-ups, 15 Asst. Dips (G&P)

10:12
Scott

WU - C2x10’

1147 Local Time
Gymnastic Integrated Trng.:
(Planche- tuck 6s + SLS 6 reps(10s))x3
Set 1: Completed w/assist (planche)
Set 2: Completed w/assist
Set 3: Completed w/assist
T.U.L = 180 seconds

Planche-tuck 6s x 7 reps

Note: Poor night’s sleep.  Not able to determine show I’m progressing since I’m using assist.  Also, squated with outside leg IOT maintain stability.  Need to use press machine next week.

Shoulder Protocol - N/A

Knee protocol w/leg dip

Stretch

Lashkar Gah, AFG

Max weight dumbbell shoulder press, 5x5
1 - 50
2 - 60
3 - 70
4 - 90 x4, F on 5th
5 - 100 F, 90 x2, F, 80 x1

The 100 lbs dumbbell shoulder press still eludes me!  I really wanted it today but I think I went a bit too far too fast.  Yes JME, I got a bit ahead of myself Lesson learned.

Voted, multiple times.

Friday 4 November 2011

Warm-up
5 min double under practice
CFWU x2

Pack
For time:
25 Sit-ups
3 bar pull ups and 3 dips
20 Sit-ups
6 bar pull ups and 6 dips
15 Sit-ups
9 bar pull ups and 9 dips
10 Sit-ups
12 bar pull ups and 12 dips assisted
5 Sit-ups
15 bar pull ups and 15 dips assisted

11:22

Shoulder Press 47kg x5 F - last rep did not go up
Deadhang pull-ups 32kg x4 PR

Metcon modified from 110902 Morning Crossfit @ BrandX
4 rounds of
- 3 shoulder press 40kg
- 10 ring dips
4:58
On 110928 I did three rounds with 35kg in 4:18