SUNDAY 090125

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 081004.

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.

Big Dawgs:
As Rxd

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies:
“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies if you cannot do pull ups do beginner pull ups.

tp, i just had one more question you told me tho other day that recovery would be my biggest concern and i was wondering if i should workout 2 different time throughout the day or if i should do the wod after i finish lifting with the team at 4?

M/39/5’8”/150lbs
Crossfitting since 09/15/2008

Lunges and Burpees
Pack scaling:
5 RFTO:
25lb Overhead Lunges
21 Burpees

16:35

Did this at home.  Filled a duffle bag full of water bottles and used home scale to weigh it out to 25lbs.  Guess I could have done more weight, but this was still a cardio monster.  Great workout to do at home.  No equipment necessary…very functional >:}

alty0801 - 24 January 2009 10:22 PM

tp, i just had one more question you told me tho other day that recovery would be my biggest concern and i was wondering if i should workout 2 different time throughout the day or if i should do the wod after i finish lifting with the team at 4?

Personally?  I like my heavy lifts before my metcons if I have to do both in one day.  That’s what GD and Kempie do.  Finish your lifts and then if you’ve got metcon scheduled, wait 20-30 minutes and have a go.  Watch how you’re feeling recovery wise, but I suspect youre’ at the height of recovery. 

Maybe some of the trainers who have kids in sports will chime in.

TP

Saturday 090124

CFWUx2

“CrossFit Total”

BS (goal: 185): 2x45, 95, 115, 145, 165, 175, 195, 205 PR
SP (goal: 120): 65, 115, 125, 135 PR
DL (goal: 220): 3x100, 185, 205, 225, 260, 265, 270, 275 PR

total: 615

First CFT, and also first SP and BS, so I crawled my way forward. Now I have a good reference. After my 225 DL set I accidentally put a 25# on one side when I meant to put 10#. Didn’t realize until the end when I took everything back off. That’s why it was lopsided after that one set :D Overall pretty satisfied. I like ME. Can’t wait until I have bumpers so I can do these at home and really push my limits.

cash out: CFE interval ladder on C2 rower.

Modified CFT: relaxed the three reps per exercise, relaxed the never take weight off the bar constraint (both to allow me to push myself more), subbed front squat for back squat (no squat stands, still clean limited on this one)

SP - 5 x 20 kg, 3 x 40 kg, 2 x 45 kg, 1 x 50 kg, 1 x 55 kg (F), 1 x 52 kg, 1 x 54 kg (F)—52 kg (PR 55 kg)
FS - 5 x 54 kg, 3 x 60 kg, 1 x 65 kg, 1 x 67 kg (F clean), 1 x 66 kg (F clean), 1 x 66 kg (F clean)—65 kg (ties PR, still clean limited)
DL - 5 x 66 kg, 3 x 76 kg, 2 x 90 kg, 1 x 110 kg, 1 x 120 kg, 1 x 125 kg PR, 1 x 129 kg (F), 1 x 127 kg (F) 1 x 127 kg (F)—125 kg PR

Total—242 kg (532 lbs) PR—565 lbs (w/BS)

Arms were tired from burpee/lunge WOD yesterday, not my best effort here. Still, one PR isn’t bad.

24 Jan 09-CFT

late post due to now network access
BS-275-286 (F)-286(F)   {1rm is 286 from 081025}
SP-154-165 (F)-165 (F) {1rm is 170 from 081229}
DL-308-330 (F)-330 (F)  {calling this a 1rm due to improved form…previous best was 330 on 081024 but form was suspect}
CFT=737

081024-286/110/330=726
080619-265/135/265=665

Not real happy with this result…each of my second lifts was a weight that I have done previously…and each one wouldn’t move more than an inch.  Rested ~ 3 minutes per round…Took a 3-day cycle off to let the body rest….not sure if that had anything to do with it??  The only lieft I am even remotely pleased with is the Deadlift due to the much better form…tried it barefoot….not sure if that had anything to do with it or not.

Anyone experienced this kind of result before??  I have about 30 days left deployed….when I get home and have a more normal schedule I intend to try to work in (1) heavy ME day a week to start…very frustrated with the results from today!!!

Only now started doing the CFWUs and I have a couple of questions: When the WOD is (as today) mostly push ups, pull ups, sit ups and squats, do you still do the CFWU? At the other end, do you do it when the WOD is running?

thanks,
TKD
————————————————————
“I was born not knowing and have had only a little time to change that here and there.” Richard Feynman

warm up

jump rope for 5 mins

50 sqauts
10 pull ups
25 push ups
40 sit ups

completed puppies

1 : 1.48 2: 1.49 3: 2.03 4: 1.59 5: 2.17

shoulder press 20 kg x 10 x2

jump rope 5 mins

will try pack next time ?

Buy in
Burpees
Dynamic stretching

WOD “Barbara”
As Rx’d
3:26 / 4:55 / 5:08 / 4:59 / 4:35
Total: 23:03 + rests = 35:03

Cash out
Partial HSPU’s
some stretching

TKD02 - 25 January 2009 03:57 AM

Only now started doing the CFWUs and I have a couple of questions: When the WOD is (as today) mostly push ups, pull ups, sit ups and squats, do you still do the CFWU? At the other end, do you do it when the WOD is running?

thanks,
TKD

When WOD’s almost totally overlap with the normal warm-up like this it is clever to pick something else.  Maybe a few rounds of the Burgener warm-up with a PVC pipe, some skipping practice or even a light jog or row.  Whatever it takes to get you warm, loose and ready to attack your work out.  In other WOD’s where only one drill is repeated, say the pull ups in Fran then either reduce or remove that drill only.

For a running work out why not do the full Crossfit warm up.  Certainly will not interfere with your run.

Cheers, kempie

Lunges and Burpees today for me.

I scaled it like so:
5 rounds for time of…
16 lunges standing in place with straight curl bar (10kg?) overhead.  My gym has no open space in it.
15 burpees

time: 15:19

I was totally gassed after this workout.  Is it alright to pick a scaling that’s sort of in between the puppy and pack levels or should I just pick one scaling and grind it out if i have to?

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Round 1—-3:35
Round 2—-3:45
Round 3—-3:35
Round 4—-3:40
Round 5—-3:36

Got through back squat yesterday when I was called away urgently.  Even though I did a PB of 275#, it did not feel good.  My legs were/are feeling very heavy, and the form was sloopy.  I have been debating the past 24 hours about taking an extended recovery.  I’ve been crossfitting for 6 months now with only a few days off here and there, and I was curious if anyone had any advice about this topic. 

My plan is to continue to do something every day, probably the cfwu, 30-60 minutes of cardio, and the HSPU challenge, and resume the WOD next weekend.  It just feels like my body, especially my legs, could use the exented rest/recovery.

Barbara lite pack load
5 rounds each for time of
10 pullups
20 pushups
30 situps
40 squats

2.29,3.00,3.23,3.49,3.45

1st time with Barbara. She’s one tough lady!