Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Connor Martin 2:08, EJ 5:17 (age 10, 27lbs). Post time to comments.
Compare to 110614.
Two CF Kids/teens on the mainsite today.
And here’s one of them doing the workout.
EJ (age 10) on today’s WOD - 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.
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Last time Fran came up we recommended going as close to RX’d as possible. This time we want you to move fast.
Big Dawgs:
As Rx’d
Women use 65#’s
Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
12-9-6
Thrusters, 95/65#
21-15-9
Pull ups
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
15-12-9
thruster 95/65#
21-15-9
Pull ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
Better than previous with appr. 2 minutes.
turned out that I overloaded my bar a bit (was aiming for 45#)
but didn’t weight the ‘ladies’ bar previous of the wod.
Now I know why the bar felt so heavy, as special at the end.
Next time go for 45# and see what that can do for my time.
Running up my street with a barbell wasnt really an option so I carried a sack of pool salt from the back of my garden to front of house - 5 round trips of 150m incl two sets of stairs - shuffle was about as fast as it got.
(scaled for strained calf muscle)
Three rounds for time of: Run 800 meters with a 45 pound barbell 20 burpies
15 foot Rope climb, 3 ascents 95 pound 35 lb dumbell Thruster, 12 reps
My cardio is definately holding me back. Hopefully, it will improve as I do these. I feel I can do more weights but I would lose any form halfway through because of my breathing.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
I used 25lb Dumb bells for the thrusters. The Pull-ups were all assisted. My time was 4:30 but I wasn’t really worried about my time. I have not been working out for about threes weeks due to moving so I was just getting back into the swing of things again. ‘it felt good to be back. I have heard they have a Cross Fit group here at Ramstein AB Germany. I am going to ask around and see if I can find them. Until then, I will work on the Cross Fit WODs like I have been doing. Good to be back!!!!!
I tried to start with intermediate weight at 75#, but I was in slow motion for the first 10 reps and dropped the weight to 60#. That took a bit of time to swap the weights.
So it ended up like this:
10 75# thrusters
11 60# thrusters (broken)
21 kipping pullups unassisted (broken)
15 60# thrusters (broken)
15 blue band assisted pullups
9 60 # thrusters (broken)
9 blue band assisted pullups
Time: 10:15
I am disappointed in my performance and hope further progress comes in the next few months with continued efforts.
I used an oxygen sensor afterwards, and my level had dropped from a typical resting 98% to 90%.
