Tuesday 090303

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to 090125.

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.

Big Dawgs:
As Rxd

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies:
“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments

Puppies if you cannot do pull ups do beginner pull ups.

“Barbara”

Jan 25 2009
Round 1—-3:35
Round 2—-3:45
Round 3—-3:35
Round 4—-3:40
Round 5—-3:36

March 3 2009
Round 1—-3:10
Round 2—-3:15
Round 3—-3:18
Round 4—-3:20
Round 5—-3:22
*3 min rest in between each round

Thought I would get this one done with before locking up the gym tonight.  The sit-ups still feel brutal but I’m quite happy with my improvements on this WOD.

Hi,

How do you do a beginners pull up?

Hi Guys,

I’ve been following the HQ WOD’s since the beginning of 09. Question is: Last time I did a scaled version of Barbara and although I feel I could probably attempt it as Rx’d, I’m wondering if I should do the same as last time to compare progress? Or alternatively just go for the Rx’d WOD..

thanks!!

Warmed up with some dynamic stretching. Followed by a 1.5 mile jog. Then did the CFWU with assisted pull-ups and dips on the gravitron.

Monday 090302

Deadlift 95-145-165-185-200-205-225(PR)

First time with the deadlift so I went through the motion about a dozen times with 95 #‘s.

Feel good. Ready for tomorrow’s challenge.

First time doing Barbie (puppies scaling) and she is a b!tch

Round 1—-3:01
Round 2—-2:43
Round 3—-3:02
Round 4—-2:46
Round 5—-2:42

Hi guys hope all is well in sunny Ramona

did this on friday, when done before i have always blasted through the 5 sets as fast as possible with no rest between rounds, this time i rested 3 mins between and the feeling i got at the end of the workout was horrendous, 1st round was 2.38 total was 17.25 took me longer than that to get back up of the floor!

apologoes for the lack of posts lately

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

3:24, 3:18, 3:53, 4:16, 4:33 + 3:00 rest between rounds = 31:30 total

This one put a dent in my mettle.

Deadlift 5 x 3

w/u: DL 10 x 66 kg, 5 x 76 kg, 5 x 81 kg

w/o: DL 3 x 90 kg, 3 x 100 kg, 3 x 110 kg, 3 x 115 kg, 3 x 120 kg

Did triples because I ran out of weights doing singles last time. Question for the trainers: is it legit to drop the weight when doing triples? I felt OK lowering the bar up to 110 kg, but thought I was taking an injury risk above that weight, so I dropped it, regripped and pulled again. Is this OK or should I limit the triples (and 5x etc.) to what I can safely lower?

Puppies:
“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

1:33/1:17/1:16/1:19/1:15

i guess i need to move up on this one next time, i don’t really know why i did puppies anyway, oh well.

CrossFitNoob - 02 March 2009 11:31 PM

Hi,

How do you do a beginners pull up?

http://www.crossfitkids.com/index.php/Videos/

Go down to pull up tutorial.  Good stuff there.

adrian - 03 March 2009 12:03 AM

Hi Guys,

I’ve been following the HQ WOD’s since the beginning of 09. Question is: Last time I did a scaled version of Barbara and although I feel I could probably attempt it as Rx’d, I’m wondering if I should do the same as last time to compare progress? Or alternatively just go for the Rx’d WOD..

thanks!!

Adrian,

Doesn’t really matter.  I really like apples to apples, so I almost always do the same scaling, but that’s me.  I have done the other.  No real right answer to this. 

TP

This was my first day of doing Crossfit WOD, and I am somewhat in shape, been going to the gym regular and me and my partner did the “puppy” and it woop our butts as first timers. I never thought it would just by reading it, but I am hooked, can’t wait for the next WOD.

Presses and Barb

w/u: 2k row, stretches

Presses
long warm-up with bar, adding weights, checking all the stuff I’m trying to incorporate from Starting Strength then
5 sets of 5 at 115 (about 70# under 5RM)

These felt great. Grip still a shade wider than I was aiming for, but managed to bring it in some and still make contact w/chest.
Still not getting elbows far enough out in front, but now close enough to work this movement just about as intended.
Noticed tendency to twist a couple degrees in down position (same thing as when I try for front rack with elbows up higher), but straightened by the time I got the bar up around my nose, physical quirk I guess.
no elbow pain, no shoulder pain at this weight. Bar path seemed right on, felt very solid.

also got to practice some cleans, since gym lacks a rack. before today, i think I would have chuckled at anyone who brought a reference book into the gym, but I broke out Starting Strength and reviewed things on presses and cleans between sets. These we’re probably the best cleans I’ve ever done, and I now know the difference between lifting and jerking the weight off the floor. And like on the deadlifts, my arms are straight now, instead of slight bend at elbows. It was light, sure, but good practice, and I’ve got a lot more to practice.

Barb (part of Barbara)
20 pull-ups
30 push-ups
40 sit-ups
50 squats

I did three rounds with 3’ rest in between

4:04, 4:37, 4:48

time constraint today, plus trying to ease back into things, so paid close attention to form on these.
sit-ups were full ROM, feet un-anchored, hands behind head and they got to me more than usual
squats were full ROM with stick held in bar position, slower than normal or when I swing my arms

First time through Barbara, did the “lite” version after I warmed up with the “other” program I am doing.

Round 1: 2:50
Round 2: 3:05
Round 3: 3:15
Round 4: 3:22
Round 5: 3:48

Total 28:20

Rested 3 min between each round

Not too bad I thought but I really slowed down expecially on the push up and sit-ups on the Round 5, I was dying