Subbed Sumos for the rowing, using PVC. Did the thrusters with a roll of wire fencing. No way I can do 20 pullups, so I did negatives.
2 rounds, 16 minutes.
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.
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
SDHP no rower. this is harder than a rower, however easier and less time consuming than running.
Ha, Ha 26:40 then realized I did not do the last round of thrusters? I was so focused on the pull ups? At least i think i missed them, in reality i could have done an extra set of thrusters? 2 min of walking around/rest came back inside and finished 31:05.
pm got to 2701 sspp= Squat, Sit up, Pull up, push up. trying to get to 4000+ by end of month.
Didn’t have a target for the wallball shots, i just threw it as high as i could so that i could still catch it, except for one rep when it went through my hands and into my face
That’s supposed to happen, part of the fun whit a wallball. Even more fun whit a homemade ball, that adds sand in eyes.
First time attempting low back squats, so started lighter and obviously finished lighter. I think I got lower than I have in the past - wider stance and knees out more. Really felt it in the hamstrings. I thought I would finish with higher weight - guess the hamstrings need some work.
Followed this with an non-timed 5 rounds of 12 wall balls and 10 T2B. Gym too crowded to get a meaningful time, as the pull up bar was not readily available on my schedule. I’m only noting it here to note the success of my T2Bs. This was the first time I got my toes to the bar for several consecutive reps (instead of just close to the bar). Didn’t hit the bar all 10 reps each set, but hit 7 or 8 each set.
2rounds with 44# KB, tabata drill
Complete full cycle with right arm then repeat with left arm to make one round
20sec swings
10sec rest
20sec hi-pull swing
10sec rest
20sec snatch swings
10sec rest
Trying to get my bearings with these workouts and where I should be as far as scaling. Strength doesn’t pose as many issues as my lack of conditioning, which I guess does affect the strength at certain times.
Anyone have any suggestions on where to “start”?? Should I just go for a lower scaling, and complete it at a fast time…or struggle with a higher scale resulting in slower times while getting accustomed to CF??
Trying to get my bearings with these workouts and where I should be as far as scaling. Strength doesn’t pose as many issues as my lack of conditioning, which I guess does affect the strength at certain times.
Anyone have any suggestions on where to “start”?? Should I just go for a lower scaling, and complete it at a fast time…or struggle with a higher scale resulting in slower times while getting accustomed to CF??
There’s no “grade”. That is, you’re not all pack or all puppies. Some days you’ll be a big dog, some days you wont.
Typically, the first couple months is an adjustment period where you’re getting data. Take note of your workouts and see how close you come to the “big dog” times listed by the main site.
See, you didn’t list your time. Now, 45lb thrusters won’t be a thing to you. But ... 50 of them will….. So if you took maybe 5 minutes longer than say 21-24 minutes, you’re within the window, I’d say.
But if it took you 45 minutes, then you need to scale back. When in doubt, faster is usually better at first, assuming this: form > consistency >intensity.
