Saturday-February, 14 2009

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Compare to 080228.

CrossFit Kids gets some well deserved main site attention today: wmv  or mov  This is my favorite CF Kids video to date!

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.

Main page CF photo for Sat…. perhaps the single best example of what being a part of this community is about, giving back to those that have sacrificed so much for all of us.

Not overlooking the CFKids vid… great!

Great photo JDG, thanks for mentioning, and of course the vid RS.

Big Dawgs:
as rx’d
women 65#

The Porch:
5 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Pack:
7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Women 45#

Puppies:
5 rounds for time of:
45 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support
women 25#

Buttercups:
3 rounds for time of:
25 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support

Part of the workout the kids did at the pool. Mentioned in the video.

Scaled Fran

12-9-6
35 kg thrusters
pullups

5:41

Pullups limited this one big time—I was doing singles by the second set. Thrusters were OK, short active break in front rack in middle of the second set, otherwise pushed through. Didn’t get as much metcon hit as past versions (previously did 21-15-9 of jumping pullups) due to muscle fatigue.

Hope to have my pullup numbers up a bit by the next time this comes around, so I can add some weight and/or reps on the thrusters and still get below 5 minutes.

Packish Scale:
7 rounds for time of:
21 kg Sumo-deadlift high-pull, 10 reps
10 Dips (jump to support; no rings available)
Time: 11.22.

Then tried some OHS, but it seems I’m a bit exhausted, only managed two rounds of 30 kg x 3.
Beautiful cold weather up here; enjoying the opportunity to cycle to the gym and back.

My very first WOD

Buttercups:
3 rounds for time of:
25 pound Sumo-deadlift high-pull, 10 reps
10 Bench dips or jump to support

in 3:43 minutes

Warmup: 3 rnds of 10 ohs,10 incline situps w/10kg,10 pullups

Big Dawg load
7 rnds for time of:
43.5kg(95lb)SDHP,10 reps
10 dips
Time=8.29mins

Great couplet. Good partner to fran. Bring on tomorrow’s workout!

Deadlift 3 x 3 (3RM #297)

WU sets 5 x #110 | 5 x #220
#275 | 291.5 | 302.5 (PR)

............................................
Deadlift x 15 - #242 (PR)

............................................
10 Minute AMRAP

3 HSPU
6 Ring Pullups
9 Walking Lunge

9 rounds

............................................
18 HSPU to complete day 45 HSPU challenge
Freestanding handstands - Got a couple over 10s
3 x 10 Hollowrocks

Now going to chase my lads around the park…

Glute-ham Sit-ups, Back Extensions
Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions
aprox 6minutes

My first crossfit day after a two weeks hiatus. Glad I finaly switched from buttercups to puppies.

Run #3 (of 5) in the great unsanctioned CF + crash marathon experiment.

2h 36min
27-28 km

chilly-woo out there this morning.

great Fran times yesterday folks, enjoy the rest of the weekend.

Scaled Fran:
12-9-6
35kg Thrusters
Pull-ups
8:31

This felt really awful, definitely the worst feeling workout I’ve done since starting Crossfit.  I wonder If I’m lacking something in my diet or was dehydrated because I felt totally gassed after the round of 12 and I just took two days off thinking I’d come back feeling great.  Oh well, I’m looking forward to hitting tomorrows workout hard.

Warmed up with a short jog.  Very cold this morning.

7 rounds

Sumo High Pull - 65# x 10

Dips - 10

This was my first time doing sumo-deadlift high pulls.  It felt good, like it.

I had to weight asssisted dips at 30# for my last set of dips.

casalingo - 14 February 2009 03:09 AM

Run #3 (of 5) in the great unsanctioned CF + crash marathon experiment.

2h 36min
27-28 km

chilly-woo out there this morning.

great Fran times yesterday folks, enjoy the rest of the weekend.

Hey casalingo, how’s the recovery going. Feeling any better? Judging by the time you just posted I guess your batteries are a bit loaded up again. Or is this the part where I’m supposed to send you grumpy smileys?

1.5 Mile Jog

Scaled Fran
12-9-6
45# thrusters
pullups
4:38

Did some sit-ups and push-ups
Rowed 1000m

tulatel - 14 February 2009 04:53 AM

Hey casalingo, how’s the recovery going. Feeling any better? Judging by the time you just posted I guess your batteries are a bit loaded up again. Or is this the part where I’m supposed to send you grumpy smileys?

hahaha!

feel much better, thanks, only one WOD in last 8 days or so. I was completely fried, skipping rest days or throwing occasional long run on top of everything.

Started feeling ‘normal’ on Thursday.

Today’s run was fine. Will lie low until Tuesday, then ease back into things with some scaled WODs, and see how it goes from there.

If you see me post a makeup Fran or anything with timed rounds of double unders, SDHP and/or squat cleans and ring dips go ahead and launch one of those big smileys that has a brick in the round yellow head.

Thanks for keeping me honest, because I was actually thinking of sneaking down to the gym tomorrow, nobody would notice a little 21-15-9 thrusters and pull-ups, right? Wrong.