Saturday 111119

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 110405.

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.

Big Dawgs:
As Rx’d

Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

CrossFit Brand X is a CrossFit Affiliate in Ramona California. It’s a small town, not affluent, not poor, but the district schools are as under-funded there as they are anywhere. Despite the fact that CrossFit Brand X is also the Headquarters of the CrossFit Kids program and where the program was developed and continues to be developed, most of the schools have little exposure to CrossFit. This grant would bring CrossFit Kids to one school in the Ramona area and allow the CrossFit Kids program to make an enormous difference to the lives of the kids at that school.

We have the ability to make that happen.
All you have to do is create a login to the Power a Brighter Future site and every day, go there and vote for CF Kids. If you’re in the US, also text “clorox3829” to 44144 and you’ve voted twice. Do that every day until December 9th. That’s it. That’s your extra credit WOD.

GD has helped thousands of people get started with CrossFit and this is important to him. If you have benefited from his advice or the scalings he’s priovided, here’s your chance to pay him back.

Please vote and spread the word.
We can do this.

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

Due to do WOD111116 (800m runs) but deferred this due to recovering calf.

Instead for the first time ever I did 30 muscle ups (in 24:43). Done standing on a step to get false grip before taking bodyweight, big kip (pulling body up to horizontal before flipping over), not full arm extension and no turning out of the hands at the bottom position - so theres lots to still work on.

I did the negative on each MU but I notice from videos that many people drop down from the top. Presumably the aim would be to complete the whole lot with minimal stops and therefore doing the negatives on most reps. When doing MUs in WODs is it ok to drop from the top extended position ?

Voted.

FS, Power clean, Press

Wu: usual 600m walk, F & J, Bu wu at 20kg, 10 x 2 pull ups, dips, sit ups, back extensions, OHS at 22kg

Strength:
FS: working up to 3 x53 - 3x53 - 3x53 - 3x53kg (85%)
Power clean: working up to 2x53 - 2x53 - 2x53 (80%)
Press: 5x37 - 5x37 - 5x37kg (70%)

Co: 1000m run, stretch

Rest day. Voted, twice.

Michael

Leopard

Run .5 mile (treadmill)
50 situps
50 supermans

22:53

Done in the hotel “gym” if you can call it that.

Voted.

“Michael” as rx’d

Time - 18:22

111119
“Michael”
ok voted already
finished day 311 push up challenge
and did Michael today
3 rounds for time
800m
50 sit ups
50 back extensions
16:46

pack.
first time on this WOD :

19:26 subbed good mornings.

running in vibrams and still not very quick with new gait.

great wod though

At the Globo (Where I work!)

Pack: 19:02

Saturday 111119

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions (Did 2 Rounds of Supermans before I rigged up a foot hold for back extensions)
20 Sit-ups

15:39

Power Clean 5 x 3
42.5kg

4 rounds
Row 500m
20 Alternating 1 arm Kettlebell Power Cleans & Push Press, 12kg
10 Ball Slams, 9kg

23:53

Mobility

One way to cure a Hangover!!!!

November 19, 2011

Thrusters 1-1-1-1-1-1-1

Warm up

Thrusters 95-105-115-125-125-115-130(PB)  Limited by some shoulder pain

Walk 5K Time: 44:47(PB)