Tuesday 090203

Back Squat 5-5-5-5-5 reps

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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.

And I’ve looked, several times and can’t see any reference to CF Kids, Brand X, old guys doing silly workouts or anything else I associate with Brand X, so I think I’ve got it right this time.

Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

http://media.crossfit.com/cf-video/backsquat.mpg

http://www.youtube.com/watch?v=1u9vCOvJMdk

Back Squat 5-5-5-5-5 reps

45, 135, 185, 225, 235, 245PR, 250F, 215, 215

Floor Wipers #135 25PR,10,8,7 = 50

Back Squat 5-5-5-5-5 reps

135, 155, 175, 195, 215

Tuesday 090203

Unable to do any WODs that require weights - I’m in Brisbane for the week and don’t have access to weights (got my rings though ).

Rings workout:

3 rounds
skin the cat x 6
Icecream makers x 7
hold back lever 5 seconds

then:
lower to crucifix and back up (resistance band assisted) 10, 10, 5. Left the last set at 5 as I was worried about my shoulders.

I’ll try a running and burpee type routine tomorrow if the WOD requires weights.

“Nicole”
AMRAP in 20 minutes

Run 400 m
Max pull-ups

1: 12
2: 13
3: 8
4: 10
5: 8

For some reason my kipping technique was dialed in on the even rounds, hence my ability to do more than the previous one.

stumbling along 2 days behind. Packish (this was hard - especially at 5 am)
CFWU x1 to get some blood flowing
Kelly:
3 rds for time:
run 400m (sub row 500m) - all split times sub 2 min (makes me happy)
30 24” box jump (sub tuck jumps)
30 wall ball (sub thrusters with 10 lb DBs)
16:13 (4:22/5:31/6:?? - too gassed to check split). Had to break up the tuck jump sand thrusters a little on the last round or fall over dead…..

CFWU (w/o pull ups)

“Nicole”

for time

Puppies:
5 rounds of:
Run 200 M
12 assisted pull ups (90#, my weight is 185#)

13:04—after the first two sets, I could not handle 12 pull ups even with assistance, so I had to break the series.

best,
TKD

Modified Pack Kelly

5 rds of:
run 400 m
20 16” bench jump (height of available bench, added a few reps to make up for it)
15 16 kg (1 pood) kb swings

20:56—3:39/4:32/4:40/4:16/3:47

Tough workout—GD is right, there’s nowhere to hide!

60 pull-ups and 60 dips in place of 15 muscle-ups.

Time: 23:15

I still have a rough time with pull-ups although the dips felt alright.

MUs

Today, at 1:08 PM Central European time, I did my first muscle up!

35:30 later, I managed to finish the 30th from yesterday’s WOD (interspersed with 9 ‘almost’ muscle-ups that didn’t count toward anything except the bruise-rip combo on my wrist).

Didn’t manage to do any back-to-back, missed each time I tried, but still happy.

I mean stoked!

And loopy enough to finish with 15 minutes of jump rope practice. (Included PR of 13 straight double-unders, which is like 12 over my usual, constant max.)

WOD as Rx’d
Back Squats, 5x5

W/U @45, 135

185/195/205/225/235

Should have been more aggressive today.  Still 80 off my 1RM

Did the muscle up subs today.

Puppy:
40 jumping pull ups
40 bench dips
5:15

My dips suck worse than my pull ups :-(

Couple days behind, I was sick yesterday so catching up. 
Nicole today,
5 sets
run 400 meters
max pullups (10, 7, 6, 6, 6)
Total time: 18:05

casalingo - 03 February 2009 05:22 AM

Today, at 1:08 PM Central European time, I did my first muscle up!

 

Congrats!!!

casalingo - 03 February 2009 05:22 AM

35:30 later, I managed to finish the 30th from yesterday’s WOD (interspersed with 9 ‘almost’ muscle-ups that didn’t count toward anything except the bruise-rip combo on my wrist).

Yes . . . very familiar with the “SU”, the “struggle up” . . . .

Garddawg - 02 February 2009 08:08 PM

Today, everyone is a Big Dawg.

Really? Even me?  Is this a trick? 

TP-Winning on technicalities since ‘07 . . . .