WEDNESDAY 120104

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).
Post your choice of girls and rounds completed to comments.

Compare to 111008.

The two Brand Xers whose times you’ll see posted are also in the demo video.

“Mary” WOD Demo with Connor Martin and Keegan Martin - video [wmv] [mov]
And at the end you get to see GD nursing his hip. Getting it ready to test himself a little later by hurling it and the rest of himself down some stairs.

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.

And FYI, the Brand X (and as far as I know, all-time) record for Cindy is 39 rounds. Connor was a still a CrossFit Kid at that stage and had less ROM and bodyweight to deal with. He gets in the 20s these days as I recall.

Pretty proud of this video, it is a great example of what CrossFit Kids can accomplish.  Not only do they kill the WOD but at 18 and 20 years old they are able to articulate very important concepts better than most adults.

**** If you cannot do pull ups do not sub jumping pull ups.

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

The CrossFitBrandX record for Cindy is 39 rounds as Rx’d. Set by one of our CrossFit Kids!
http://www.CrossFitKids.com

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

For fun today we will scale Mary.

Big Dawgs
as Rx’d

The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Assisted One legged squats, alternating
9 Beginner Pull-ups

Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Assisted One legged squats, alternating
7 Beginner Pull-ups

Metric - 03 January 2012 05:32 PM

WEDNESDAY 120104

Getting it ready to test himself a little later by hurling it and the rest of himself down some stairs.

And FYI, the Brand X (and as far as I know, all-time) record for Cindy is 39 rounds. Connor was a still a CrossFit Kid at that stage and had less ROM and bodyweight to deal with. He gets in the 20s these days as I recall.

HAHAHA!  I did survive the fall, Sir!

Connor’s last Cindy was a couple years ago and he got 32 rounds I think.

Garddawg - 03 January 2012 08:09 PM

Metric - 03 January 2012 05:32 PM

WEDNESDAY 120104

Getting it ready to test himself a little later by hurling it and the rest of himself down some stairs.

And FYI, the Brand X (and as far as I know, all-time) record for Cindy is 39 rounds. Connor was a still a CrossFit Kid at that stage and had less ROM and bodyweight to deal with. He gets in the 20s these days as I recall.

HAHAHA!  I did survive the fall, Sir!

Connor’s last Cindy was a couple years ago and he got 32 rounds I think.

I stand happily corrected. About Connor’s prowess at Cindy.

Wednesday 4 January 2012

Overhead Squat 3-3-3-3-3 reps

20, 30, 40, 40, 50, 50kg

2012.03.JAN

W/U: 4 min jump rope

First-ever Fran WoD (21,15,9) completed in 10:01.  A very disappointing time, but a good reality check.  i’ve been away from the gym for quite some time.  Separately, the WoD did take a bit longer because the gym was crowded and i had to continually fight for a pull-up bar.  Oh, and some young soldier decided to just collapse like a sack of bricks about 10 feet away from me.  After being mean-mugged by the gaggle of folks who decided to flock around and gawk, i caved to peer pressure i stopped my set of thrusters, took a moment to catch my breath, and partook of the gawkage.  He eventually got carried out of the gym by two of his buddies (NFI on that one) and i finished Fran with no further shenanigans.

$-out: loaded a H/S iso-lat flat bench machine with about 150 lbs and did 3 sets to failure.

WOD 120102 Scaled Fran
15-12-9 of:
Pull ups
Thrusters 95lb
Time: 4:38

My Rx’d Fran is 8:31 so I thought the best way of getting the time down was to scale the reps. PU unbroken, Thrusters 15, 6/6, 9.

REST DAY!

Warmup: Run 1.5mi
Cindy as RX’d: 18 rounds plus 5 pullups and 10 pushups (PR - previous best was 16 rds)
Back Squat: 135x10, 225x8, 250 5x5

CFWUx2 (sub ring pushups, GHD situps)

Strength: 

Push-press 3x3x3x3x3
55-95-115-135-145x-115

S&E:

CFWOD 120104
“Cindy”
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

8 rounds (used purple pullup band for assistance)

I was skeptical about using the band, but it worked perfect to bring the pullup back into a target zone with the other two excercises.  I was killing the squats all unbroken sets and fast.  Pullups got rough towards the end (last one was shaky in the final sets), and the pushups were broken sets.  All around a good workout.

Wednesday 120104

Overhead Squats -3-3-3-3-3

Warmup

Overhead Squats 3 reps x 5 sets using 45 lbs. Felt awkward the first two set and then a little better the last three.

Probably could have used more weight but I am nursing a sore shoulder which I would rather rehab slowly rather then get it cut on.

Cool down - Ring Pushup 10 reps

Tuesday 1.3.11

Overhead Squat
3-3-3-3-3
65-75-85-95-105 (PR)

Pretty proud of my self there…

B2B Squats, Pushups, Double Unders
5:30 class w/Darrick

Before: s/m, 3x: 20 DU, 10 squat jumps, 10 pushups

2 Part WOD:
Tabata B2B squats = 98
AMRAP 10:00
Max pushups (total=77)
40 DU
Add total pushups to squat total = 175

Two nights of really crappy sleep.

Mary

500m Row
DROMs

Basement Press (from knees)
WU then 3x 95, 115, 115+2 chains (2, f), 5x95

Mary
3 HSPU feet over bar
6 Pistol holding rings
9 pullups
8 rounds even

Ender
3 position snatch practice

Wednesday 120104

Wednesday-Day three of custom crossfit brand X programming:

1:00 Yoga triangle pose against wall each side

1:00 rolling on a barbell on a box ( See: http://www.mobilitywod.com/2010/11/episode-82365-protect-your-scrotch-or.html  episode 82) each hip socket

1:00 adductor stretch seen @ 2:59 http://www.mobilitywod.com/2011/06/episode-264365-landing-mechanics-and-super-frog.html (each leg)

Strength:

3-3-3-3-3-3-3

power cleans @ 100#  (narrower stance-need to work on the Rippetoe shoulder and wrist flexibility to rack the weight back against the collarbone on finish)

one set of hang power cleans @ 55# for 21 reps

Wod:

10x 50m sprint with 45 second rest between each
Not exact on the distance but more than 50 m at full speed with good drive and gunslinging mechanics to the arms

5x 100m sprint 1 minute rest between each
same mechanics here

Cash Out:

5:00 work on kipping swing

Worked on the swing then stop and hold at different points for the full 5:00

“boz progression”

Deadlift 1RM Test & Cindy

warmup: 10x
squats
good mornings
kb swings
45# DL
stretching

Deadlift 1RM test
warmup: 5x95, 3x125, 3x155#
175, 190, 200, 210#(PR), 215(F)
*new PR by 5#

Recon Ron
Step 8/14: 5-4-3-2-2

Cindy
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

8 rounds + 5 pull ups + 7 push ups

All pull ups unassisted.