Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.
Compare to 110115.
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.
Note:
The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder. The one you choose should be the one that gets the job done the fastest and most efficaciously.
Big Dawgs:
As Rx’d
Women 95#
Porch:
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
12-9-6
Cleans
21-15-9
Ring Dips
If you are on the other end and the ring dips are going to be a slog then scale this way:
21-15-9
Cleans
12-9-6
Ring Dips
Note your scaling and add reps next time
Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips
Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.
Buttercups:
15-12-9
Dumbbell cleans
Bench Dips
GD, I don’t have a set of dumbell’s so I’ll experiment with weight on the bar but I was just wondering why the DB cleans for the lower scalings vs. less weight on the bar. Thanks.
GD, I don’t have a set of dumbell’s so I’ll experiment with weight on the bar but I was just wondering why the DB cleans for the lower scalings vs. less weight on the bar. Thanks.
Dumbbells are not as punishing on a novice. We have found that working with dumbbells is a great way to learn the critical piece of the lift, which is?
GD, I don’t have a set of dumbell’s so I’ll experiment with weight on the bar but I was just wondering why the DB cleans for the lower scalings vs. less weight on the bar. Thanks.
Dumbbells are not as punishing on a novice. We have found that working with dumbbells is a great way to learn the critical piece of the lift, which is?
GD, I don’t have a set of dumbell’s so I’ll experiment with weight on the bar but I was just wondering why the DB cleans for the lower scalings vs. less weight on the bar. Thanks.
Dumbbells are not as punishing on a novice. We have found that working with dumbbells is a great way to learn the critical piece of the lift, which is?
GD, I don’t have a set of dumbell’s so I’ll experiment with weight on the bar but I was just wondering why the DB cleans for the lower scalings vs. less weight on the bar. Thanks.
Dumbbells are not as punishing on a novice. We have found that working with dumbbells is a great way to learn the critical piece of the lift, which is?
First of all: Thanks GD for the intructory remarks. They made me feel a little better about my form when I do a “clean”.
All cleans unbroken (well…. I didn’t let go of the bar in the 21, but it did rest on the floor for a few seconds once or twice).
Bar dips: first sets of 3 then 2 then 1 then switched to 50 # assist after 21 + 6.
5:50, 4:33, 2:53 = 13:17
Finally broke a pretty good sweat this morning. I guess Elizabeth convinced my body that is is not, in fact, -20 C outside.
