p.s. The March edition of CrossFit Kids Magazine just went out. Some of the best CrossFit information being published there, both for kids and for adults.
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.
These workouts seem so deceptively easy… I attempted the Puppy J.T. tonight. I did a variant of the HSPU last rotation, so I figured I could do it again today. So instead of the DB shoulder press, I started off with the HSPU variant of feet on a bench, trying to keep my upper body as vertical as possible. I also did bench dips with my feet up on a second bench.
My final time was 20:50. After the first rotation, I switched to DB shoulder presses for the safety of my face. I did 3 reps at 40#, then 3 at 30#, then the rest at 20#. I have never attempted push-ups after dips before…and I can see why. Most of my push-ups were in sets of 1 or 2 for all three rounds.
Good thing its rest time. I am fried! I am trying to eat as I type, and I am having difficulty getting the food up to my mouth…..........
ME Back Squat 5-3-3-1-1-1
40 / 50 / 56 / 84 / 95PR / 101PR
I know GD says we should walk away once we hit a PR, but 95 went up too easy, so I had a go at 101 anyway.
Metcon “J.T.” pack level: 21-15-9 reps of
- HSPU progression - heels on bar chest high
- Bar dips
- Push ups
Time 15:26
Modified Pack:
21-15-9
HSPU - pike (6 normal round 1 and then all pike) (If you cannot do HSPU choose the hardest progression you are able to and use that)
Bench dips
Push ups
CFSB “off” day. So at lunchtime, I went to the playground.
Took the walking trail near my office. Made three playground stops along the way. At each one: —10 squats —10 burpees (why do pushups when you can do burpees?) / hands on retaining wall —10 step ups
On the way back, came across some of our manufacturing team. So I challenged them. Walked them to the first playground and told them we’d start with squats. They asked for something easier (???). After I showed them the burpees, they bailed - LOL! I"ll have to work on them. I’m sure I’ll get them to join in one day.
On the way back, came across some of our manufacturing team. So I challenged them. Walked them to the first playground and told them we’d start with squats. They asked for something easier (???). After I showed them the burpees, they bailed - LOL!
I surely hope you are getting your trash talking in order:
“Welcome to the Factory where we make crybabies into grownups!”
“I don’t know what you normally make, but you guys sure can manufacture the excuses!”
Shoulder press-working on widening my grip, hard to do after years of protecting my shoulders with a grip inside of shoulders. Really tweaks my shoulder and feels scary. Will get easier, I’m sure
45 x 10
50 x 8
55 x 6
60 x 4
65 x 1
5 rounds
Run 200m
10 ring rows
Followed immediately by
5 rounds
Row 250m
3 pull ups
5 push ups
