January 11, 2012
WEDNESDAY 120111

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
Post time to comments.

Compare to 110629.

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.

So after making a big deal about not subbing jumping pull ups for pull ups they show up in a WOD.  Remember jumping pull ups have no eccentric component to them.  Here is a fairly good vid.  See how they don’t lower themselves under control.  http://media.crossfit.com/cf-video/CrossFit_CFTOFS-JPUworkout.wmv 

This is serious folks.  There is no eccentric component.  We had a forum member who ignored this.  A 23 year old active female, who did 43 jumping pull ups a a sub for pull ups in Cindy.  43.  43 jumping pull ups in 20 minutes. 43.  She spent a week in the hospital with Rhabdo.  Pay attention.  Watch the vid.  Don’t mess yourself up.

Big Dawgs:
As rx’d

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Single unders

January 11, 2012

Walk 5K

Didn’t get the time. Hit the wrong button.

Pack:
Ten rounds for time of:
75 pound Deadlift, 10 reps
10 push-ups

9:22

CFWUx3 (ring pullups and pushupsx5)

SATURDAY 120107

Seven rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Round 1: 0:41
Round 2: 1:04
Round 3: 1:23
Round 4: 1:35
Round 5: 2:26
Round 6: 1:57
Round 7: 1:19
Total: 10:28

Only trouble I had was losing my form and bending my back, and I broke the set of deadlifts in round 5, felt dizzy and out of breath.  Took a quick break over the bar, and then continued.  All other sets of deadlifts were unbroken.  Pushups were unbroken until round 3, then 10-5 the rest of the way.  My back is tight, didn’t use enough legs.

Pull Up Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Score: 9 rounds, 8 pull ups.  Still doing strict dead hang as I learn how to kip.

Rest day yesterday.

Today = Filthy 50, something between Big Dawg and Pack-ish.

35 reps of everything.  Substitutions: 24” box for jumps, had to use a smith machine creatively for back extensions since the gym doesn’t have an actual back extension bench, and switched to twice the amount of single-under jump ropes after i couldn’t get any more double-unders. 

Total time for my first-ever F-50: 30:25.  i’m not pleased overall with the result, but given that i’m just now getting back into the swing of things, i guess i’m satisfied with present performance.

Of note, i’ve constructed what i believe to be the perfect swiss-army knife style CrossFit box: exactly 24” x 24” x 24”, constructed combat-carpentry style out of 1” plywood, and weighing in at just under 45 lbs—so i can use it for around-the-worlds and overhead plate lunges and whatnot.  See, the problem with the gym is it’s tiny and overcrowded, so as soon as i set a barbell or pair of dumbbells down for even a second - even though it’s apparent i’m still using them - someone grabs them and walks away.  Grrrrrrrrr.  People and their lack of manners, LOL. 

Best of all, i get to add a little spice to W/U and $-out lugging that box-beast back and forth from the housing unit to the gym

Is there a good substitute for the following?......back extensions, wall ball, and the double unders? Thx in advance..

January 11, 2012

Wednesday
Week 2 day 3 of BrandX Distance personal Training
Buy In
3x
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)
1:00 banded shoulder traction http://www.youtube.com/watch?v=2Ew6UAuANfg
10 unloaded good mornings
Strength
Focus on delaying the jump until you are in the high pockets position (mid thigh)
http://www.youtube.com/watch?v=6TlbDQUWs0s
pause the vid at 13 seconds and notice the position in which she jumps from

3-3-3-3-3-3-3
power cleans @ 105#
one set of hang power cleans @ 65# for 15-21 reps

WOD:
6 rounds
“The Chief”
3 minute amrap
3 power cleans @ 65#
6 pushups
9 airsquats

4 rounds 3-6-1, 4 rounds 3, 4 rounds-1, 3 rounds, 3, 6, 2, 3 rounds, 3-1-0, 3 rounds-3-0-0

1 minute rest between each 3 minute amrap
Cash Out:
Handstand pushup practice, every minute on the minute for 10 minutes do 2 hand stand pushups

did this inside after putting the equipment away against the wall in the master closet while shower was heating up.

Tough WOD, really tough.  Definitely getting the clean land and rack a lot better.

The two mobility exercises in today’s series weren’t as difficult as others.  Shoulder ROM has always been fantastic through volleyball and swim team years and that bar roll hurts while you grind it but it’s not as tough as the squat hold from earlier WOD’s

CFSB & squats cleans, kb swings

warmup:
10x
squats
gms
squat cleans
push press
stretching

CFSB C1/W1
Back Squat (75% of 170)
warmup: 3x45, 95
work: 3x100, 115, 130#

WOD (from 111015)
Pack:
Five rounds for time of:
95 pound Squat clean, 7 reps - 65#
14 Kettlebell swings, 1 pood - 25#
Women - 65/25

9:55

Recon Ron
Step 9/1: 5-4-3-3-3

bowlrider - 11 January 2012 06:58 AM

Is there a good substitute for the following?......back extensions, wall ball, and the double unders? Thx in advance..

Subs are here:
http://www.crossfitbrandx.com/index.php/forums/viewthread/4825/

Double unders aren’t listed so do tuck jumps.

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

21 minutes.

WU:
mobility and static hold circuits

ME:
Back Squat 1RM

315, 335, 345, 350, 350, 315, 315

WOD:
“Fran”
21-15-9
thrusters 95#
pull-ups

5’01

120107 - Deadlifts/Pushups

10 rounds for time (Porch)
135 lb Deadlift, 10 reps
10 pushups

Time: 8:21

*Probably should have just done the Rx (15 reps of each)... still is 8 min of hell though.

“Nate”

Wu: F & J, shoulder mobility, 2 x Bu wu, 2 x 10 SOTS

Skill/strenght: Db shoulder press work up to 4x18 - 20 - 22 - 22 - 22kg

Nate Packish:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups—->sub 3/1
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings—->22kg
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

7 rounds+6pullups/6dips+4 HSPU prg.,+5 KB swing
Last time, June 2011 7 rounds at 15:04. Heavier KB today, higher HSPU progression. Pullups, choose to use a beam at the gym. Turned out that it was way much thicker than normal pushup-bar. Grip shortly became an issue for me. Every way as hard as I remember this wod!

R.I.P. Nate Hardy

Co: Form w. bar on split jerk. Stretch

Hello!

As I did any type of CrossFit first time in my life, I did:
2x
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Single unders

First time as fast as I could, second time a bit slower. Burpees were killers :D Otherwise felt pretty good. 15 reps on all events. 1000m on SKI ERGO as warmup!