For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate
Post time to comments
Compare to 101219.
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.
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.
PT: Minor team games (soccer), didn’t get much out of it as I am crap at soccer so ran too and from the oval.
Completed Saturday 19 Nov 11 WOD instead of todays so I could get a workout in before it got dark (being over in Aust and all).
Will do this one tomorrow, and work a day behind.
“Michael”
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
8mins 33sec
Second WOD down, did it a bit quicker than I thought I would. Should I stick out the rest of the week at buttercups or bump up to puppies? Thoughts?
Second WOD down, did it a bit quicker than I thought I would. Should I stick out the rest of the week at buttercups or bump up to puppies? Thoughts?
My thoughts: your time on Michael say next time go for puppie or even pack.
As for wod;s coming up you should think about the exercises involved. Ex Nutts. Do you know the deadlift? Familiar whit wall balls?
If not, I’d stay buttercup to be sure on the form. First form then time and after that weights.
For a reference you can always look on the times posted in Metrics first post on the wod. Thats often the time we try to achieve by scaling.
My point of view. Don’t mind standing corrected.
Edit: just realized thers no time to reference to on Nutts. Then one can always go back to when it last came up and see what times where on the forum.
squats 15 reps
1/3 of nutts
times 2
stretching in between
Puppies:
5 Handstand push-ups (or Progressions) <<< feet elevated 1.4 m
25-45 pound Deadlift, 10 reps <<< 45 pound
15 Box jumps, 12-20 inch box <<< box 50 cm
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay) <<< 15 due to tight muscles in shoulder. Done as stricht and 6-3-3-3
25 Wallball shots, 14 pounds, 10’ <<< dumb bell thrusters 2x5 kg
30 Double-unders (or Tuck Jumps) <<< 30 tuck jumps
Run 400 meters with a 10-25lb plate <<< subbed to SDHP 40 kg 20 rep.
time 5.46
light version to day. Still got a lot of muscles infiltrations in my shoulders, arms legs and feet. (Counted 5 small knots in my triceps alone…) Pulse got raised but not worn out today.
Pack with some substitutions:
For time:
10 Handstand push-ups against wall
45 pound Deadlift, 15 reps tried 135, then 95 then 75, all were immobile
25 Box jumps, 30 inch box
35 Pull-ups
70 Wallball shots, 20 lb 10’
120 Double-unders
Run 400 meters with a 45lb plate
I’m back to the problem of deadlifts being completely immobile. This pops up for me all the time. I’ll set myself and literally can’t budge the litft. It’s as though the weights are welded down. No matter how I push/pull. I simply under no amount of straining or lifting can’t move the weights.
I finally dropped to 45 lbs. I have no idea what it is about this lift. My neuromuscular system simply won’t fire correctly on a deadlift. No pain, no other issue, the deadlift just remains frozen until I get down to 45 or 55 pounds.
I have a question regarding back extensions vs hip extensions if anyone cares to offer an opinion.
On the mainsite video demonstration of back extensions, there is a clear distinction between back extensions - where the hips and pelvis are supported and remain open, while the flexion is basically vertibrae by vertibrae thru the mid and upper back, and hip extensions - where the hips and pelvis are unsupported, the back remains nuetral (arched), and the flexion occurs at the hip. However, whenever there is a WOD that calls for back extensions (“Michael” for example), the video of the WOD demonstrations invariably shows the performer doing what by this definition would be called a hip extension. I assume there is a sort of fuzzy definition between these 2, which can lead to some confusion. So when doing the standard crossfit warmup, which calls for back extensions - are we to read that as extensions from the hip, or support the hip and curl the back? Mix of both? And any WOD with back extensions is read as hip extensions? Just curious what others do or if there is something I’m missing.
Nutts
10 HSPU (progression) Feet on the wall
Deadlift x 15 60Kg (not including the bar) am I supposed to count the weight of the bar?
25 box jumps 24” box
35 Pull ups Kipping sets of 10,10,10,5
70 wall ball 4Kg ball ( all I had)
120 tuck jumps ( I can’t do double unders yet! )
400m run with 20k plate
Michael (Pack (-))
3 RFT
Row 1000m
25 Back extensions
35 situps
21:02
Skills: treadmill walk, air squats
Shoulders still very sore so no pullups, pushups or KB swings today. Hoping the extra day of rest will help get them back to normal, given the thrusters and weighted pullups tomorrow.
For time:
10 Handstand push-ups Progressions
135-185 pound Deadlift, 15 reps
25 Box jumps, weight bench
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Thrusters, 15 pound DBs
120 hurdle jumps
Run 1/4 mile treadmill with a 25lb plate
16:02 Modded for basement, slower than last time but some different mods.
