Just started CF this week, this being my 3rd workout.  Should I take my standard 30-60 seconds between sets?  If I should ask these types of questions elsewhere as to not derail the thread, please let me know.  Thanks.

630am Crossfit @ Brand X

Buy in
2 x
Jump rope (50 jumps)
Bear Crawl 50 ft.

Using a 45# Bar
50 Thrusters
50 OHS
50 Thrusters
50 Hang Power Snatch
50 Thrusters

Cash out
50 Lunges

You can take 3-4 minutes between sets.
Full recovery for each set.

BIG D - 06 February 2009 07:13 AM

Using a 45# Bar
50 Thrusters
50 OHS
50 Thrusters
50 Hang Power Snatch
50 Thrusters

Oooh.  Evil Big D, Evil.  Me like.  What are typical scalings?  Weight or reps, or both?

workinprogress - 06 February 2009 07:09 AM

I feel like I’m really behind, but it’s kind of good to be a few days behind, right?  I keep feeling some discouragement coming on just because I’m doing the workouts by myself.  Thanks to everyone who posts here….it helps to keep me accountable and guilty if I feel like skipping a day. 

Now that I know you think we’re watching I’ll make sure notice when you’re not here. 

Guiltivation . . . . practiced by moms and forum friends the world over!

TP

Warmup: 3 rnds of 10 ohs,10 incline situps,10 pullups,10 dips

Press: 50.5kg x1,56.5kg x1,62.5kg x1,68.5kg x1(pr),69kg x1(pr)
Push press:70kg x3,75kg x3(pr),76kg x3(pr),76kg x2(f),72.5kg x3
Push jerk:50kg x5,60kg x5,65kg x5(pr),70kg x3(f),62.5kg x5

Very happy with my pr on the press. Been stuck at 67.5kg for a while now. Push press and jerks are my pr’s but only because this is the 2nd time i’ve done them for multiple reps.

KB, GHD, BXT KtoE
Five rounds for time
Porch:
2.0 pood Kettlebell swings, 15 reps (Sub 70lb. DB)
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

19:15

Two-pood still sounds funny to me, but swinging that weight is no joke, like the beer equivalent of a yard when you’re used to pints.

Planned for a rest day, but talked myself into Porching it. Might still be doing this if I had tried to run with the big dawgs. Legs are toast and by third round I was breaking sets 10-5. Great workout I’ll remember when it comes around again.

I’m still somewhere between puppy and pack but getting a little closer to pack every week. 

Today I did:
4 rounds for time:
15 dumbell swings 23.8kg (slightly less than 1.5pood)
15 GHD sit-ups
15 back extensions
15 knees to elbows
time: 17:05

I don’t think I could have safely managed another round on the dumbell swings and the knees to elbows was getting rough, the last round took me about 6 minutes.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

135-135-145-145-145
145-145-145-145-145
135-135-135-135-135

SP, PP,PJ

SPX1-135-145-145-150-155

PPX3-185-195-205-215-220

PJX5-200-205-215-220-220

Mr.K - 06 February 2009 07:01 AM

mandirigma - 06 February 2009 06:27 AM

Gonna have to modify this today… no free weights available.  Just a multi-use home gym, pullup/dip/knee raise station, and a treadmill.  I think even Rocky had more to work with!!

Maybe some HSPU or HSPU progressions?!?

Thanks for the advice!  Good day to own a weighted vest… oh well.

TexasPatrick - 06 February 2009 07:19 AM

BIG D - 06 February 2009 07:13 AM

Using a 45# Bar
50 Thrusters
50 OHS
50 Thrusters
50 Hang Power Snatch
50 Thrusters

Oooh.  Evil Big D, Evil.  Me like.  What are typical scalings?  Weight or reps, or both?

Weight was Big Dawg #45 for men, #35 women
Porch 40 reps
Pack 30 reps
Pups 20 reps     #15 to 25
BC 15 reps       PVC

Ok I am really knew to this so my question may sound stupid:

Todays wod

————————————————————————————————————————

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Do you suppose to do one set of each per round? or one shoulder press, rest, one shoulder press, rest, until the sets are complete then the next push press and so on?

BW 223

CFWU (2 rds no back ext)

WOD081213

Run 5K

32:22 (treadmill 1.5% grade, Kabul)

BIG D - 06 February 2009 08:46 AM

TexasPatrick - 06 February 2009 07:19 AM

Oooh.  Evil Big D, Evil.  Me like.  What are typical scalings?  Weight or reps, or both?

Weight was Big Dawg #45 for men, #35 women
Porch 40 reps
Pack 30 reps
Pups 20 reps     #15 to 25
BC 15 reps       PVC

Nice.  I’m sensing a packporchish in my future . .

TP