TUESDAY 120124

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. 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.

Sorry to all.  Buried with some other responsibilities.

Big Dawgs
as Rx’d

Women - 115-125

Pack
Seven rounds for time of:
95-115 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Women-65-75

Puppies
Seven rounds for time of:
25-35 pound Front squat, 7 reps
7 Pull-ups (Assisted or beginner okay)

If you are unable to do chest to bar pull ups try to start by pulling further than you normally do.  In other words don’t settle for stretching to put your chin over try to get your whole head over the bar.  Also thinking about driving you elbows back past the midline at the top seems to help.

These are not heavy front squats, strive to keep your elbows up and upper arm parallel to the floor throughout the movement.

warm Up
jump rope
heavy bag
push-ups
mobility stuff
good mornings
squats

WoD
Puppies
Five rounds for time of:
45 pound Front squat, 7 reps
7 Pull-ups (Assisted )

8:19

Moving a little slow this morning, got a little hitch in my back.

Some of the other stuff GD’s busy with is the second CF Teen competition.

CrossFit Kids The Gauntlet a CrossFit Kids Teen Competition at The LA EXPO January 28 and 29 2012

Event date: Saturday January 28th and Sunday January 29th 2012

This is a teen only competition
Online registration for the CFK Teen Competition-The Gauntlet is now open!

Register online http://www.regonline.com/GauntletJan2012.
For more information please contact .(JavaScript must be enabled to view this email address)

https://www.facebook.com/CFKGauntlet
and
http://www.crossfitkids.com/index.php/Events/

120123

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Compare to 111022

95-105-115-120-120-120-125-125-120-120

Form was getting sloppy at 125 (arching back) so dropped back to 120

Last time I used dumbbells - maxed at 55lbs.

Tuesday January 24, 2012 (41st birthday)
Week four Day two Crossfit BrandX personal online training

Buy In:
10 minutes in the bottom of a squat forcing knees out and holding the whole time.  Stood up kind of funny but shook it off

Strength:
Back squat
10 rep @ 85#
3 reps @ 105
1 reps @ 115
3 reps @ 130
1 reps @ 150
3 reps @ 165
(nailed this and it’s a 10 lb PR during the end of a workout)
17 reps on back squat @ 110# focus on driving through the heels the entire way up

WOD (performed about three hours later):

5 rounds
200m
15 front squats @ 65#
200m
15 kb swings @ 35#
28 minutes-was sucking air at rounds four and five on KB swings

Cash Out

5 toes to bar every minute on the minute for 10 minutes
(did it!)

Press

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

65 - 75 - 85 - 95 - 95 - 105 - 105 - 115 - 115 - 115

same top end as last time, but more total weight

WU:
agility and streatching
3 min max calories rowing: 64cal

Strength and Skill:
4 rounds
8 deadlifts 295#
1 40yd sled push 100#

WOD:
“Tabata This”
tabata intervals of each no rest between exercise transitions
pull-up
sit-up
push-up
squat

score lowest number from each interval

scores: 5, 10, 10, 10

“Elizabeth”—scaled

21-15-9 reps of:
Clean 95 pounds
Ring dips

12:27

Cleans were full squat cleans.

Cash in: CF warm up -pullups/dips

TUESDAY 120124

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Time: 12:02

Buy out: L-sit from floor and Abdominal Stabilization

This is the hardest ive pushed myself on a CF workout thus far and ive got a long way to go

100 rope jumps (unbroken)
Arms/shoulders circles/crosses, ant/post shoulders, lats, triceps
CFWU x2: Samson, GHSU (touching) and BE (Smith machine), dips, OHS (20#); no KPUs
100 rope skips (3 misses)

Front squat 45# x 10

Self-scaled before posting:
5 RFT of
55# front squat, 5 reps
5 pull-ups

3.54. Looks like I picked a good scaling based on the time

Supine bench chest/shoulder stretches

Press 10x2

Wu: F & J, 4 x Bu Wu, shoulder mob., 2 x 10pullup, dips, situp, OHS (stick)

Skill/strength: More work on the OHS; 3x20kg, 3x30kg, 3x20kg.

Wod:
2x10 press
16-18-20-22-24-24-24(f2rep)-22-22-22kg dumbbells
DB comes in 2kg increments at the gym. Eyes about to pop out in third set at 24kg. 26kg felt very, very distant.

Stinger:
15-12-9-6-3
KTE (tip of toes could touch ground, some assistance last rounds)
Wallball 6kg
4:55

Co: Stretch

GD, Metric and TP thank you for the time you spend helping us to scale, and to preform at our best!

FS warm-up:
45x6
75x6
75x6
95x5
115x5
135x5
165x5
Had to stop, my wife came down to tell me the house was shaking when I dumped the bar. Oops!

7 rounds for time of:
7 front squat, 115#
7 scapular pull-up

Time: 3:42

Seven rounds for time of:
135 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

9:34

I dropped the weight to 135# because I figured 165# for 49 reps would really slow the WOD down to a grind.  Even at 135# there was a lot of hands on the knees between sets.  Six rounds of the chest-to-bar were legit; the seventh round was somewhere-between-chest-and-chin-to-bar.

AcidSWE - 24 January 2012 11:18 AM

GD, Metric and TP thank you for the time you spend helping us to scale, and to preform at our best!

Thanks, but I’m only here for the comic relief…and you see you get what you pay for

TP

jg823 - 24 January 2012 11:21 AM

the seventh round was somewhere-between-chest-and-chin-to-bar.

One of my favorites is CMTB…chest molecules to bar….