SUNDAY 120122

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48. Post time to comments.

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 Rx’d

Women - 185

The Porch:
Five rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Women - 185

Pack:
Five rounds for time of:
185 pound Deadlift, 7 reps
7 L-pull-ups (sub tuck pull up if unable to L pull up)

Women - 135

Puppies:
Five rounds for time of:
45-65 pound Deadlift, 7 reps
7 Pull ups (assisted and beginner okay)

Sunday 22 January 2012

STRENGTH:

DE: Box Squat 10 sets of 2 reps @ 60% on 1:00

75kg

DE: Bench Press 10 sets of 2 reps @ 60% on 1:00

65kg

CFE STRENGTH & CONDITIONING WOD:

For time:

9 Jumping Muscle-ups
6 Hang Power Cleans, 50kg
9 Unbroken Pull ups
12 Jumping Muscle-ups
5 Hang Power Cleans, 50kg
8 Unbroken Pull ups
15 Jumping Muscle-ups
4 Hang Power Cleans, 50kg
7 Unbroken Pull ups

Penalty for “broken” pull ups is 5 burpees on-the-spot. All pull-up sets unbroken

6:52

back squat 80kgx3x3; 85x3x1; 87.5x2x1
split snatch 1,1,1,1,1 (30, 35, 40, 45*, 45) * form started to break down so I stayed at that weight(kg)
jerk press 45kg x5x1; 50kgx5x2

CrossFit Camp Eggers, AFG

Rest Day

Sunday 120122

5 rounds: 12 9kg Wallball shots, 12 Toes-to-bar. 6:33.

WOD 120115
5km Run (grass track)
Time: 25:28

Football Gone Bad
3 one minute rounds for time:
1. DB Thrusters 10kg
2. Box Jumps 20” box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds

Total-244

God Dam Awful!!!

DROMS
CFWUx1
BC Day #53

SUNDAY 120122

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups - modified with only 1 leg up for each pull up.  Alternated “up” leg

Time 9:29

January 22, 2012

Walk 10K

Time 1:31:14

CFSB Front Squat & wallball, db swing, burpees

warmup:
yes

CFSB C1/W2
Front Squat
warmup: 5x45, 3x85
work: 3x100, 110, 120#
high rep back squat @ 85# - 15-12-9

WOD
15-12-9
wallball - 12#
db swings - 35#
burpees
7:08

Squatastic weekend for me.

120122 Elizabeth

Buy in:
5 min jump rope
#45 x 10 x 2 push press

RRPuP Step 13:
7-6-5-4-4

Strength:
Shoulder Press 3 x 3
warm
#75 x 8, #95 x 5
work
105-110-120

High rep set
#95 x 18

Metcon:
Elizabeth
21-15-9 for time of:
#135 Squat Clean (scaled to 12-9-6)
Ring dips (blue band assisted)
Time: 8:00

Compared to 110629
12-9-6
#135 Squat Clean
Bar dips
Time: 6:00

Legs sore from yesterday’s squat work.

sophiep - 22 January 2012 05:49 AM

Football Gone Bad
3 one minute rounds for time:
1. DB Thrusters 10kg
2. Box Jumps 20” box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds

Total-244

God Dam Awful!!!

TexasPatrick - 21 January 2012 10:40 AM

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.

TP

Thanks, TP…the time was probably about 25-30 minutes, but technically I guess I didn’t do “all” the reps.  Learning curve…and it’s getting there.

120122

7 Rounds for time
7 x 135# Deadlift
7 x Tuck Pull-ups (sets 6&7 were assisted)

14-15 minutes…need to get a real timer, watch, or something!!  135 was a little lighter than I probably could’ve done…however I took TP’s advice and went a little lighter in hopes to a) complete ALL my reps and b) work on better form and a better time.

lombo34 - 22 January 2012 09:50 AM

14-15 minutes…need to get a real timer, watch, or something!!

Smart phone user? There are free stopwatch and timer apps

McSnorkle - 22 January 2012 10:30 AM

lombo34 - 22 January 2012 09:50 AM

14-15 minutes…need to get a real timer, watch, or something!!

Smart phone user? There are free stopwatch and timer apps

Yeah, I know…and I’ve downloaded a few CF useful apps, but I’m using an older iPod for working out, and was trying to avoid using my phone for the stopwatch, timers, etc.  It’s a fallback solution nonetheless…