SUNDAY 090215

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 040501.

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.

This is how I would scale this for a class at Brand X.

Big Dawgs and The Pack:
as Rx’d

Puppies:
3 rounds for time of:
Row 250 meters
10 Burpees
Run 200 meters

Buttercups:
3 rounds for time of:
Row 250 meters
10 squat thrusters
Run 200 meters

What is the substitution for rowing if you are not fortunate to have a rowing machine?  I have heard it is for every 100m you do 10 sumo lifts, would that be correct?

Wow . . .  if they’d only have stuck doubleunders in there instead of burpees we could have called this WOD “HQ hates GD”

Riayn - 14 February 2009 09:20 PM

What is the substitution for rowing if you are not fortunate to have a rowing machine?  I have heard it is for every 100m you do 10 sumo lifts, would that be correct?

Yes.  With a 45lb bar for men, 30lb for women.  So 500m is 50 sdhp. 

http://www.crossfit.com/cf-info/faq.html#Substitutions5

Wasn’t sure where to post this, but…

Playing catch up. Missed a couple of days due to illness. Today was the first day I felt good enough to go through a WOD. Still felt a little chilled, but other than that I felt okay.

10:00am CFWU x 3 (subbed 95# bent over rows x 15 instead of Pull-ups) Worked nice and slow…just testing the waters to see if I would be okay.

10:30am: Decided to take a shot at Fran

As Rx’d 5:07…but wrist clocked stopped at 5 sec during my first set of thrusters. Button must have gotten hit during the first 1-2 reps. Started clock before first set of Pull-ups and that is the time I ended with.

I am going to estimate and add one minute to the time…so…

6:07 is my official, estimated Fran time.

Cashed out by lying on the floor watching the lights spin…

2:30pm: Warmed up with 100 JR singles.

Seven rounds for time of…
SDLHP x 10
Bar Dips x 30

Forgot to do 30 reps on dips during first set and only did 10. In order to make up for it I added an eigth set of SDLHP and 20 dips. Dips really slowed me down. By the end I was doing sets of 10-12 and then 4-5 to finish.

Time: 18:30…not as good as I hoped. Like I said, the dips really slowed me down.

Cash out: Former wrestler of mine wanted to work out so I jumped in with him to finish the day off right.
Superset…
Shoulder press 30# DBs 5 x 15
3 x 12 DB overhead extension 55#
Superset:
3 x 25 80# DB Shrugs
3 x AMRAP Bench Dips…real treat after the 210 bar dips I did 5 min earlier.

Then…more lying around and watching the lights spin…and now my arms feel like they are full of lead…It’s been a GREAT DAY! Can’t wait for the Burpees tomorrow.

Puppies:
3 rounds for time of:
25 Sumo deadlifts high-pull (12kg/26lbs)
10 Burpees
Run 200 meters

in 20:16mins

This workout killed me.  I now understand the hatred most people have for burpees. Also the time for my 200m run was embarrassing.  Still the only way from here is up and I am feeling proud of myself that I got through it and didn’t give up.

Today I did scaled Linda AKA “3 bars of death”
It was my 5th cf workout. Need I say the pukie monster kept chasing me the whole way?

10-8-6-4-2 reps of

Deadlift 50kg / 110 pounds
Bench press 40kg / 88 pounds
Clean 20kg / 44 pounds

Time: 21:21

Couple of questions:
1. What do you guys do to get rid of lactic acid after workout? Let’s say you don’t have any machines around. Do you jog around and do some light shadow boxing?
2. I’ve been doing crossfit for 1,5 weeks now with 1 day workout 1 day rest. When should I start doing 2 days of workout 1 day rest? My initial thought was after 1-2 months or so.

Juho Haapakangas - 15 February 2009 01:00 AM

Today I did scaled Linda AKA “3 bars of death”
Couple of questions:
1. What do you guys do to get rid of lactic acid after workout? Let’s say you don’t have any machines around. Do you jog around and do some light shadow boxing?
2. I’ve been doing crossfit for 1,5 weeks now with 1 day workout 1 day rest. When should I start doing 2 days of workout 1 day rest? My initial thought was after 1-2 months or so.

1. I don’t do anything about lactic acid, maybe walk around with a grimace.
2. Try doing 3 days on and 1 day off. Scale your workout back so that you can handle the effort / load. Try running a few days behind on the WOD, then you can review the posts, see the questions being asked and modify accordingly.
It’s kind of like jumping into a cold swimming pool. You’ll get used to it in a little while. Just don’t jump in the deep end.

I’ve been CrossFitting for just over six months, however I’ve been sustaining from posting until I finally began to achieve some respectable times.
Firstly I want to say and I’m sure you’ll agree, CrossFit kicks arse (quiet often it’s your own!). It’s an amazing fitness regime!
Secondly a huge thanks to Garddawg and the rest of you CrossFitters who post great advice and support on here.

Friday
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
65# Thruster
Pull-ups

Time = 5:44 PR (Previous was 7:58) ...was aiming to achieved a sub 5min Fran, damn my bodies need to breath! It’s in my sights though.

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

Time = 8:16

Sunday
3 rounds for time of:
Row 500 meters (sub 50 Sumo deadlift high-pull)
21 Burpees
Run 400 meters

Time = 20:39 …yay burpees!

7 rounds for time of:
65 pound Sumo-deadlift high-pull, 10 reps
10 Pushups (dip station was taken so I had to sub. Also, this way I could jump right into the pushups instead of running around the gym).

time: 12:18

Did the WOD outside on the track, no rower - used KB for vertical rows.

3 rounds for time of:
50 vertical Kettlebell rows (or high pulls) with 12 kg KB
21 Burpees
Run 400 meters

Time: 23.45.

Beatiful weather, painful WOD. 

Scaled to puppies for today’s workout but subbed the rower with 45lb bar Sumo DL High-Pulls.

3 rounds for time of:
Sumo dl high-pull with 45lb bar X 25
Burpees X 10
200m run (a little further than 200, maybe 300m)

Time = 11’ 02”

Modified

3 rounds for time of:
50 SDLHP 45# Plate (floor to chin)
21 Burpees
Run 1/4 mile +/-

Didn’t have the exact distance measured out.

23:01

Carried the 45# plate 1/8-1/4 mile out to the running trail and back.

Did this with my kids. 8,7,5 they used a basketball for 20 floor to overhead high pulls and did the best they could with the burpees.
They ran/walked the 1/4.

Dear Helpful Community,

Is a squat thruster different from a thruster?

Thanks!

puppies today

Lower back is sore from yesterday

3 rounds
25 x sdhp 20 kg
10 burpees
200 m run

16.36

very low on energy today feeling very low and moody..:( anyhow more food needed I think..usual wamr up and down squats ,situps and jumprope…