SUNDAY 111113

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

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 4892 votes right now. Up from 4718 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 19612. Up from about 18696 yesterday.

If you’re a US resident, 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

Big Dawgs
as Rx’d

Women- 10/14 pound ball

Pack
21-15-9 reps for time of:
Sit up Wall ball, 6-8 pound ball
Wallball “2-fer-1s”, 14 pound ball

Wpmen - 6/10 pund ball

Puppies
21-15-9 reps for time of:
Sit ups
Wallball, 5-10 pound ball

EVERYTIME we have a WOD with GHD I scale them out at the porch/pack and puppy level.  I usually put a warning up that if you don’t do GHD’s regularly not to do them in the WOD, that you can get hurt.  Everytime, yes EVERYTIME this happens someone writes and says they didn’t listen and now they are injured.  We even had a reasonably intelligent person put themselves in the hospital because they got Rhabdo.  Don’t be an idiot, scale if you don’t regularly do these.

SUNDAY 111113

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

I subbed the GHD wall ball with a sit up where i threw the 20lb ball to someone in front of me.  Couldnt exactly find what the GHD wall ball looks like…wouldnt have done them anyways but wanted to see.

Good workout, time was 6:24

From 111108

Puppies
Five rounds for time of:
1 Beginner rope climbs
5 Knee raises
15 Walking lunge steps
Run 200 meters

9:32

Voted

WOD 111105

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

Subbed 12 burpees per row and 30 kg PP.

12:08

Calf still sore so I did Murph without the runs

WOD 111111 modified Murph
100 Pull-ups,
200 Push-ups,
300 Squats
Time: 26:08

champjg - 13 November 2011 01:21 AM

SUNDAY 111113

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

I subbed the GHD wall ball with a sit up where i threw the 20lb ball to someone in front of me.  Couldnt exactly find what the GHD wall ball looks like…wouldnt have done them anyways but wanted to see.

Good workout, time was 6:24

There’s a video WOD demo on the main site if you still want to see them

“Murph”

In memory of Michael Murphy

Wu: Stretch, skip, some 100 m walk w vest

Pack:
Half Murph wearing 10 kg vest
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed: 5-10-15
27:04 last 10 pull ups ugly, split 3+2, 3+1+1. Last 800m run some walking in start (did feel them squats there).

Co: stretch

WU -
20 OHS, 20 Band Dislocates
ROM Drills
O/H Lat Band Stretch, First Rib, Hip Capsule Mob

Gymnastics:
Practice a Roll skill for 10 mins -
- Back Extension Roll
Really getting the hang of these now, trying to hold the handstand at the top for a couple of secs before coming down. I’ll get there…

Skill:
Burgener Warm up
Snatch Technique Work -
Singles @
30kg x3
40kg x3
45kg x3
50kg x3
55kg x3
57.5kg x3

I always find with snatch, the more reps i do to warm up, the better i feel doing the movement.

Metcon -
Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round
Time = 6:58 mins PR
Load = 57.5kg (126.5lbs)
Total = 885.5lbs

Used 57.5kg each round. Made every lift woop! Double unders broken once in Rds 4+7 and twice in Rd 6. Much better than last time where only 2 rounds were unbroken. I also failed on one of the snatches last time.
Last time - 23rd May 2011:
7:12 mins
55kg/55kg/55kg/56.5kg/56.5kg -Fail/56.5kg/57kg
Total = 335kg/737bs

Overall very pleased with the improvement. Main focus today was on the snatch, wanted all reps solid and treated the Double unders as an active rest. Technique was 10 times better than last time and i used more weight this time woop! My max is 65kg so i may try for 60kg next time, although i may need more rest for that…

Cashout:
Accumulate a 5 min Bridge Up - Done in sets of 1 min w/1 min rest in between
Accumulate a 5 min Middle Split - Done in 2 sets of 2:30

Sunday November 13, 2011

Dead Lifts 1-1-1-1-1-1-1

Warm up

Dead Lifts 225 lbs-245-255-265-275-280-290

Puppies
Three rounds for time of:
20 Wallball shots, 12 pound ball
PVC-15 pound power snatches, 30 reps (movement initiates with barbell below the knees)

Time: 8:32

Had to do this in a room w 8 foot ceilings, so upped the weight to compensate for not being able to push the ball as far.

Voted

CFWUx1

“Viking” Murph

For time:
1 mile Run Row 2000M
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run Row 2000M

partitioned the middle “Cindy” style

Time - 40:23

111112

The Pack
For time:
Row 500 meters (subbed 50 SDHPs, 20lb dumbbells)
20 inch Box jump, 35 reps
Push-ups, 35 reps
Sit-ups, 35 reps
Jumping pull-ups, 35 reps
Back extension, 35 reps
Dips, 35 reps
1 pood Turkish Get-up, 25 reps, alternating arms

Time: 24:09

A full 10 minutes of that was doing the turkish get-ups.  Form actually got better at the end and it was going faster, started slow though.

From 111112

WU:
NT 5 min
OHS-PVC

Puppies
For time:
Row 500 meters (50 SDHP 45# bar)
20 inch Box jump, 20 reps (step ups)
Push-ups, 20 reps (progressions okay)
Sit-ups, 20 reps
Jumping pull-ups, 20 reps
Back extension, 20 reps
Dips, 20 reps (1/2” assistance band)
10/10 20 pound Turkish Get-ups

35:43
Resolved to stay with the TGU if it took all day. Felt like it did.

champjg - 13 November 2011 01:21 AM

Couldnt exactly find what the GHD wall ball looks like…wouldnt have done them anyways but wanted to see.

Good workout, time was 6:24

From http://www.crossfitbrandx.com/index.php/forums/viewthread/14343/

Metric - 12 November 2011 05:27 PM

SUNDAY 111113

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball “2-fer-1s”, 20 pound ball

Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

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.

The information is there, I can’t do more than make it available.