SATURDAY 111105

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Austin Malleolo 6:34, Chad Wittman 6:35. 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 2881 votes right now. Up from 2547 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 11851. Up from about 10824 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

How many people want to know what the scaling is?

Scaling please- still really new at this!  I’m guessing lower the weights and the distance for rowing (or SDHP subs), right?  Suggested reps/distance/weight for newbies would be appreciated- thanks!

Please share scaling.
And of course, I voted.
Thanks in advance.

Scaling please. There’s a whole group of us here above the Arctic Circle in Alaska that are new to Crossfit. We’re hooked already so thanks for the help. I also started voting yesterday.

Big Dawgs
As rx’d

Women - 95 pounds

Pack
For time:
Row 300 meters
95 pound Push press, 20 reps
Row 300 meters
95 pound Push press, 15 reps
Row 300 meters
95 pound Push press, 10 reps
Row 300 meters
95 pound Push press, 5 reps

Women - 65

Puppies
Row 300 meters
25-45 pound Push press, 12 reps
Row 300 meters
25-45 pound Push press, 9 reps
Row 300 meters
25-45 pound Push press, 6 reps
Row 300 meters
25-45 pound Push press, 3 reps

Buttercups use 15

**** Rowing subs - the most common sub is SDHP. I like subbing burpees as well. 300 M takes about 1 minute at a good clip so Big Dawgs sub 25, Pack sub 20, pups sub 12.

Weighted Pullups

15 x 2 x 10 kg weighted pullups, resting 60s between sets.

Voted.

From 111031

Puppies:
Three rounds for time of:
45 pound Overhead squat, 10 reps
10 Pull-ups
45 pound Split-jerk, 10 reps
10 Knees to elbows
45 pound Hang clean, 10 reps
10 Back extensions

14:02

Voted…Thanks for the scaling!!!

WOD 111103
7 RFT of:
35 DU,
1 Snatch
Time: 11:11, 665lb (7x95)

Strength: DL 5x288lb

Here’s a hint to help the votes - its not too hard to register with more than one email address

Pack
For time:
Row 300 meters
95 pound Push press, 20 reps
Row 300 meters
95 pound Push press, 15 reps
Row 300 meters
95 pound Push press, 10 reps
Row 300 meters
95 pound Push press, 5 reps

10:20

Thank you for scaling.

Out of country and having problems voting.

Hsuband and I have gotten our two votes per day each in.. Takes less than a minute…
Thank you, Garddawg for all you do.

Garddawg - 04 November 2011 07:22 PM

How many people want to know what the scaling is?

Garddawg,

The scaling is the first thing I check every moring. It’s the reason I can do Crossfit.

Voting everyday,

Grandpa

Row, Push Press

1/4 mile run
DROMS
max pullups
max ring dips
10 GHDs
10 Hip Ex

Press (from knees in basement)
WU then 3x 95, 115, 125 (1 then f), 6x95

Row 300 meters
35 pound DB Push press, 20 reps
Row 300 meters
35 pound DB Push press, 15 reps
Row 300 meters
35 DB pound Push press, 10 reps
Row 300 meters
35 pound DB Push press, 5 reps
8:10 had to break in PP…I thought I would be in the 7s

Ender
table, couch and overhead band mobility 1 min each side

Voting then off to referee.

Power Clean 5 x 3 42.5kg
Strict Chin Ups 3 x Max effort 6,5,6

Complete 8 rounds:
1 Max Height Box Jump
30m Flying Start - take 10m to accelearation
*Recover as needed between efforts
*For the flying starts mark off 40m. Take 10m to accelerate to full speed and sprint 30m.

Box Jump 30”
Fastest time 7:60

10min Indian Club Swinging