WEDNESDAY 111221

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Greg Amundson 3:50, Scott Puckett 4:24. 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.

Usual warnings about GHD sit ups:

If you don’t do these all the time then don’t do them in a WOD

Big Dawgs
as rx’d

Women - 95#

Porch
15-12-9 reps for time of:
135 pound Clean
GHD sit-up

Women - 95

Pack
21-15-9 reps for time of:
95 pound Clean
Sit-up

Women 65

Puppies
15-12-9 reps for time of:
35-45 pound Clean
Sit-up

Buttercups
15-12-9 reps for time of:
10-15 pound Clean
Sit-up

WOD 111218

Three rounds for time of:
Row 1000 meters
50 Burpees
Run 800 meters

33:32

Really got to get a rower. I am unsure what sucks more: burpees or SDHP’s.

Is the clean with the squat or without for this wod? The demo on mainsite with Greg Amundson shows the clean without the squat(a power clean).

WOD 110218
3 RFT of:
1000m Row,
800m Run
Time: 28:56

All rows 4 mins +/- a few secs. I cant get my road run of 800m (including stairs, a small gate, footpath and grass) under 5mins whereas my track 800m is well under 4 mins.

WOD 111221

w/u:  stretch, 1x15 CFWU

Pack
21-15-9 reps for time of:
95 pound Clean
Sit-up (decline)

5:59

c/o:  agony + laughter, row 1000 meters

Rows and runs

Three rounds for time of:
Row 1000 meters
Run 800 meters

28:13

WEDNESDAY 111221

21-15-9 reps for time of:
50kg pound Clean
GHD sit-up

9:34.

WU: stretching and Recon Ron Over The Top Pull UP Program, Step 9

WO:
On the 9th day of CrossFit, JME made me do…
9 rounds for time:
9 sit ups
9 push ups
9 squats
9 dips

Time: 14:12

December 21, 2011

CrossFit Total

Warm Up

Squat 260 (PB)
Press 115
Dead Lift 300 (PB)

Total 675 lbs

Metcon from Crossfit Gymnastics 111213:
3 rounds of
- 15 DB thrusters 16kg each hand
- 75 double-unders
9:52
I guess I’ll never learn that if it looks doable, it’s gonna suck. It did.

I just started CrossFit on Dec 5th so I’m a CrossFit newbie and I had a question about cleans.  My base gym doesn’t have an area setup for doing cleans with the rubberized floor and weights.  I was wondering if anyone had any other ideas how I could do cleans or how to substitute them?  Could I just sub in hang cleans and use regular weights?  Thanks for the help.

Hey there, 1st post. AbMat situps good sub for GHD situps? Thanks in advance.

RL44 - 21 December 2011 07:10 AM

Hey there, 1st post. AbMat situps good sub for GHD situps? Thanks in advance.

Yes, ab-mat situps or even regular situps would suffice for a beginner.

Morning Crossfit @ Brand X

Buy in - EMOM 10 min. Planks

WOD
“Michael”

Cash out - Rope climb skill work

cbeck05 - 21 December 2011 06:57 AM

I just started CrossFit on Dec 5th so I’m a CrossFit newbie and I had a question about cleans.  My base gym doesn’t have an area setup for doing cleans with the rubberized floor and weights.  I was wondering if anyone had any other ideas how I could do cleans or how to substitute them?  Could I just sub in hang cleans and use regular weights?  Thanks for the help.

Im currently serving in Afghanistan and regularly have to sub in other activities due to not having the preferred equipment. Id suggest to use what you’ve got to your advantage. You dont need a big area to do cleans in nor a rubberised floor or plates. Hang cleans would works just as well if your really concerned about the plates clanking around but make sure you have the technique down pat before you start loading heavy weight onto it.