edit-sorry BM-too fast on the reply button.

LaLanne AM
buy in: plank hold ~3:20-probably could have gone longer but was sandbagging for the WOD.

WOD: Fight Gone Hella Bad (it’s a California thing…)
3 rounds-1 minute rest between rounds
Ring Rows or Jumping Muscle Ups
SP 75#
Parallete pushups
Box Jump Burpees
50 yard sprints

183 points.  The ring rows accounted for 40% of my points.

M/25/75”/210

Split Jerk 1-1-1-1-1-1-1 reps

125
135
145
155
165 (PR)
175 (fail on clean)
165
170 (fail on jerk)

No rack, so I had to clean ‘em too. After JT Sunday, skipping the rest day to run 5k because I felt lazy from drinking all day Saturday, Murph yesterday, and skipping dinner to go out drinking last night, my entire body was SHOT today. I’m glad I PR’d (cleaning the 170 was a PR too), but man am I tired. Can’t wait to see what gets thrown at us tomorrow!

Puppies:
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
140 Squats
1/2 mile Run

split everything in 7 sets…

31:30 seconds.  I am surprised I actually finished it…no vest but I am 40 lbs overweight so I got that going for me!  I did not vomit in the gym but I am sitting in my chair wondering when I will!  Killer WOD..
BREAK BREAK
I am doing the slip jerk one tomorrow…is that 1 lift is 1 rep…correct?  and then just do one lift as many times as the WOD calls for correct?  Never done them before…I will find a starting weight at warm up.

Crossfit Total

BS 150kg (PR)

SP 45kg (craap!  Shoulders were so tired from all the pullups the previous day)

DL 150kg (craap!)

=  345kg = 761 lb.

My previous best was 738 lb.  I only improved here in the BS which saved me and made my total respectable in the end.

ColRomine - 18 March 2009 10:26 AM

I am doing the slip jerk one tomorrow…is that 1 lift is 1 rep…correct?  and then just do one lift as many times as the WOD calls for correct?  Never done them before…I will find a starting weight at warm up.

You got it.

BathMatt - 18 March 2009 10:15 AM

MoonHead - 18 March 2009 09:31 AM

This may seem like a silly question, but the WOD for today, split jerks. Am i actually right in thinking that is ‘the’ WOD? Like there is nothing else to go with it (other than the warmup obviously) It just it doesnt seem like much, and didnt take me long at all. So just 7 reps and your done right?? Sorry if this is a dumb Q. I just wanna be right cos im starting out.
Cheers guys

On these days you can take more time in your warm-up and cool down to work on skills that may need some attention at lower intensity levels than those found during a WOD.  (Think practice for Muscle-Ups, HSPUs, Pistols, Free Handstands, etc.)  Everyone has tonnes of stuff to work on.

Eventually, though, 7 singles at Max Effort should take a lot out of you.  As your strength gets closer to your genetic potential you will need more and more intensity to perform high enough to push your PRs.  Bring everything you have to the Max Effort days and see how many Muscle-Ups you can practice after that.

Thanks for answering this question, because with me being a new member, I was actually going to ask the same question… Anyways, with that being said, how much time is suggested between each rep?  Does it matter?  Thanks in advanced.

And I’m lovin Crossfit so far.  Made me QUICKLY realize that I am no where near as fit as I thought I was, haha.

Split Jerk 1-1-1-1-1-1-1

135
155
185
190
205
210
215 - PR

Then tried a few reps at 185 from behind the neck.

090317 NHOD performed 090318

Pack:
Half Murph
For time:
1/2 mile Run (on 1/23 mile track)
50 Pull-ups (w/70# assist)
100 Push-ups
150 Squats
1/2 mile Run
31:07
I should have partitioned - went straight thru and lost time resting - will do next time.
I am going to get the book about Murph and his team.

9 am at Brand X
Buy in
5:00 minutes of
100 M jog/run
Air thrusters
Walking lunges
Push ups

5 rds
300 M
5 Front squats, 135#

Cash out
K-Star all star lower body stretches
Hip stretch
Quads
Hamstrings
Calves

“Split Jerk”

155, 165, 170, 175, 180, 185(F)x2, 180(F)x2, 175(F), 170, 170(lbs)

New movement to me, went well though.  Using steel weight sucks for this on the negative phase.

Legs are traumatized from yesterday’s “Murph”

Buju - 18 March 2009 10:43 AM

Thanks for answering this question, because with me being a new member, I was actually going to ask the same question… Anyways, with that being said, how much time is suggested between each rep?  Does it matter?  Thanks in advanced.

And I’m lovin Crossfit so far.  Made me QUICKLY realize that I am no where near as fit as I thought I was, haha.

Hello and welcome.  Rest 3 minutes or so between reps.  Makes a HUGE difference.

BathMatt - 18 March 2009 10:08 AM

amandag - 18 March 2009 08:25 AM

Should I be scaling the workouts only down enough to make them just barely doable, or further to be able to push myself for time? E.g., if I have to lower the weight on, say, Elizabeth, should I lower it to just below my 1-rep max or lower it enough that I can do all the lifts quickly? Also, should I scale the whole WOD according to one of the brandx levels, or only scale the parts that I can’t do? .

Sometimes you will only need to scale for one part of the WOD. In that case the scalings are not set in stone.  You do have the option to adjust them to work around your particular weaknesses.

BUT, the scalings are tried and tested by GardDawg to develop all the components of fitness in a balanced manner.  So you may find that it is beneficial to stick to the scalings and work on upping the intensity on the movements with which you are competent.

The only thing I’d add to BattMatt’s otherwise perfect answer is that if you’re new, don’t modify the scaling until you know what in that routine is the evil link.  Sometimes it’s the weight, sometimes it’s the reps or the order.  It varies and self scaling prior to knowing what will happen may throw off your perception of what the WOD is all about.

TP

TexasPatrick - 18 March 2009 11:16 AM

The only thing I’d add to BattMatt’s otherwise perfect answer is that if you’re new, don’t modify the scaling until you know what in that routine is the evil link.  Sometimes it’s the weight, sometimes it’s the reps or the order.  It varies and self scaling prior to knowing what will happen may throw off your perception of what the WOD is all about.

TP

Good call.
You’ll definitely learn if and how to tweak things properly with experience.
Always remembering to try and maximize power output.

Split Jerk 1-1-1-1-1-1-1 reps

55-65-75-85-95-95-100 attempt 1 (F)-100 attempt 2 (PR)