Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 081203.
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.
Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
12-9-6
Thrusters, 95/65#
21-15-9
Pull ups
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
15-12-9
thruster 95/65#
21-15-9
Pull ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
BW 222
CFWU
WOD081220
- Run 800m 4X
- 4:39, 4:45, 2:52 (0.28 mi – bumped treadmill off), 4:57
All were at 1.5% grade, 5,800 ft
http://www.livestrong.com/ is a handy site for tracking food intake. Real easy and convenient. Wish I had kettlebells here in my current deployed location.
Not going to make it to the gym today, took a rest day yesterday.
<whine> Last night I was woken up by different members of my family no less than 6 times. First my husband, then the rest were my 2 children. I had to do something for each of them, meaning I couldn’t just roll over and go back to sleep. Its been nearly 5 years since I had my first daughter and I still cannot count on decent sleep. I’m exhausted. I never get to catch up on my sleep. Grrrrrrr It doesn’t help that I had my second so close to the first. Then nursed the 2 until she was 1. Definatly no sleep then. Lack of sleep contributes to PPD, yup had it, and ADD, yup seeing symptoms. Makes me wonder if I really am sleep deprived or just whining </whine>
Death by 45’s (subed into Puppy range since Cleans and DUs are new)
25 DUs (subbed tuck jumps after experimenting with DUs in w/u. I can only do 1 at a time, which I think defeats the MetCon purpose, so I did these, which I hate with a passion)
25 HPCs (subbed 2x25lb db, which proved to be challenging. I was concentrating on pulling uder the weights after getting them to float. Squat depth was improved over last time - this will continue to need work, but I am happy with progress here to date)
50 bench dips - didn’t go 3:1 as would normally be proscribed, but felt this
25 Tuck jumps.
4:17
Good workout. Plan to hit deadlifts as my last make up later in the day when I can get to the gym.
Not going to make it to the gym today, took a rest day yesterday.
<whine> Last night I was woken up by different members of my family no less than 6 times. First my husband, then the rest were my 2 children. I had to do something for each of them, meaning I couldn’t just roll over and go back to sleep. Its been nearly 5 years since I had my first daughter and I still cannot count on decent sleep. I’m exhausted. I never get to catch up on my sleep. Grrrrrrr It doesn’t help that I had my second so close to the first. Then nursed the 2 until she was 1. Definatly no sleep then. Lack of sleep contributes to PPD, yup had it, and ADD, yup seeing symptoms. Makes me wonder if I really am sleep deprived or just whining </whine>
Thanks for listening
Sarah
Hang in there Sarah, it does get easier as they get older, even when they are ADD.
Got put in my place today. Have been doing the puppy scaling for my first few weeks at this. Tried to break it up into 9 sets of 5 with the prescribed weight 95#. Too much and too many reps. Made it through 3 sets of 5 thrusters and 5 pull ups. All pull ups after the first 3 were assisted. On my 4th set totally gassed and felt form getting way off.
Learned my lesson. Probably another month of being a puppy.
notes - I am very weak at overhead lifts and had no idea what to use for weight so I kept it low, I probably could have used 65#. However, the pull ups killed me.
Not going to make it to the gym today, took a rest day yesterday.
<whine> Last night I was woken up by different members of my family no less than 6 times. First my husband, then the rest were my 2 children. I had to do something for each of them, meaning I couldn’t just roll over and go back to sleep. Its been nearly 5 years since I had my first daughter and I still cannot count on decent sleep. I’m exhausted. I never get to catch up on my sleep. Grrrrrrr It doesn’t help that I had my second so close to the first. Then nursed the 2 until she was 1. Definatly no sleep then. Lack of sleep contributes to PPD, yup had it, and ADD, yup seeing symptoms. Makes me wonder if I really am sleep deprived or just whining </whine>
Thanks for listening
Sarah
Hang in there Sarah, it does get easier as they get older, even when they are ADD.
Thanks, I was talking about me showing symptoms of ADD.
