FRIDAY 120106

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.

Compare to 110218.

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 Rxd

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
or
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball
Post time to comments.

Buttercups
“Kelly”
Three rounds for time of:
Run 400 meters
10 Box jump, 24 inch box
10 Wall ball shots, 14-20 pound ball
Post time to comments.
Sub for wall ball is dumbbell thrusters. 20# for Big Dawgs 10-14# for others.

This was my first time doing crossfit I subsituted jump rope for running
5 set of 100 jump ropes,
30 wallballs with a 12lbs ball (had nothing bigger)
and 30 burpees on a foot high box.
This took me 21m 08s. My legs are already sore and tomorrow will be worse. I have not done a cardio/circut/ cross training work out like this since I was in the Marine Corps. I think I found something to help me get back in shape and stay shape.
Aaron

AColeman - 05 January 2012 11:00 PM

This was my first time doing crossfit I subsituted jump rope for running
5 set of 100 jump ropes,
30 wallballs with a 12lbs ball (had nothing bigger)
and 30 burpees on a foot high box.
This took me 21m 08s. My legs are already sore and tomorrow will be worse. I have not done a cardio/circut/ cross training work out like this since I was in the Marine Corps. I think I found something to help me get back in shape and stay shape.
Aaron

Welcome Aaron!

Rest today.
Looked on the posting for Cindy or Mary.. looks like Mary don’t get that many date’s. A bit unfair, she’s a nice girl

“Fran” (scaled)

Three rounds, 21-15- and 9 12-9-6 reps, for time of:
95 pound Thruster
Pull-ups
7:29

Recon Ron Over The Top Pull Up Program, Step 10

50 day burpee challenge, day 5

Strength work today…

Max weight 5x5 dumbbell bench press (total weight shown)
1 - 60 lbs
2 - 70 lbs
3 - 80 lbs
4 - 90 lbs
5 - 100 lbs x 5, went for a 6th and failed at that point.

Kelly - Pack Scaling
5 RFT - Run 1/4mi, 15 box jumps (24”), 15 wallball shots (20lb wallball)
24:26

Benchpress: 135x20, 185x8, 225x5, 245x3, 250x2, 255x2
Incline situps (with weighted plates): +25x10, +35x10, +45x10,10
Ring pushups: 5x15
Dips - BWx10, +35x10, +45x10, +55x10, BWx20

2012.05.JAN - “active rest” day….9 hours of carpentry, but no gym time.

2012.06.JAN - W/U: 1 mile run and jumping rope, then
Cindy (AMRAP-20)
5 x Pull-ups, 10 x push-ups, 15 x squats
10 rounds total.  i got actual real pull-ups (w/ kip) the first two rounds, then had to switch to Hammer Strength iso-lateral lat pull-downs @ 100lbs.

$-out: stretching

i was happy with today’s effort, but displeased overall that i got so far out of shape before re-locating my discipline.

CFSB C4 w1d4

Buy in:
foam rolling
2 min jump rope

RRPuP Step 12:
7-5-4-4-4

Strength:
Off

Metcon:
Kelly
(Pack)3 rounds for time of:
Run 400 m
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time: 21:55

Compared to 110220
Five rounds for time of:
Run 400 meters
30 Box jump, 21.5 inch box
30 Wall ball shots, 12 pound ball
Time: 27:55

Horrible. Lower back was tight and giving me problems. Box jumps were slow and wall balls were broken into chunks of 10.

Friday January 6, 2012

Fifth Day with my Crossfit BrandX trainer helping with strength and explosive power for other sports.

Buy In:
2x
lacross ball on hamstrings/ on box jump or table ( See: http://www.mobilitywod.com/2010/10/episode-58-weird-hamstring-problems-and.html episode: 58)  Accumulate 20 reps each side

1:00 pigeon stretch
http://www.youtube.com/watch?v=FVlX5HNKamw

2:00 bottom of air squat us elbows to press knees out and drive depth

15 pvc pass throughs
http://www.youtube.com/watch?v=VX8LDIJp68w
Strength:
3-3-3-3-3
Power Snatch @75#
Hang power snatch @ 45# for 15-21 reps
WOD:
5 rnds for time

6 hang power snatches @ 55#

12 box jumps @ 24 inches-subbed my 30 inch box as there were a few people at the house with box jumps going on.

18 kb swings @ 24#

12:28
Cash out
5 rnds
10 good mornings with a 45# bar
10 bulgarian split squats holding two 10# dumbbells

For time:
21-15-9 of:
Deadlift, 225#
Single-arm DB Shoulder to Overhead, 50#

Time: 4:15

Box Jump
8-8-8-8
30”-33”-36”-39”

Rest day for me today.  Up all night at work.

Do a double tomorrow.

WU:
Jump rope 1 min
Heavy bag 2 min
10ea. Push-ups
      Sit-up
      Good mornings
      Squats
      Ring rows
      Hip mobility

3X5 Press 60lb

“Kelly”
3 Rft of:
Run 400m
10 Box Jumps 20” box
10 Wallball shots 15lb
12:40

3x5 GHD Sit-ups

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

75/85/95/105/110 lbs pr

Ci: burgener, cfwu 2
10@35
5@55

Co: dl 10@110 lbs

“Kelly” - scaled

5 rounds for time of:
400m run
15 box jumps, 20” box
15 wallball shots, 20lb ball, 8ft target

Time - 22:26

WoD 2.12.11

CFWU

Clean and Jerk 1-1-1-1-1-1-1 reps @ 60 kg

Practiced HSPU to the best of my ability, realizing I have a “loooooong” way to go…