“Danny”

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

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.

Thank you Laura.

Big Dawgs
as Rx’d

women - 80#

The Porch:
Complete as many rounds in 15 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

women - 80#

Pack:
Complete as many rounds in 20 minutes as you can of:
20 inch Box Jump, 30 reps
95 pound Push Press, 20 reps
30 Pull-ups

women - 65#

Puppies:
Complete as many rounds in 12 minutes as you can of:
15-20 inch Box Jump, 20 reps
25-45 pound Push Press, 15 reps
20 Pull-ups (beginner or assisted okay)

Buttercups:
Complete as many rounds in 12 minutes as you can of:
12-15 inch Box Jump, 20 reps
pvc-15 pound Push Press, 15 reps
20 Pull-ups (beginner or assisted okay)

****Note****
I did not give jumping pull ups as an acceptable option for substitution.

Of course, Garddawg, you’re welcome.

God speed to the souls of these four sheep dogs of OPD and all their fellow fallen brothers and sisters, no matter the town or coast. Guardians of the people and the peace.

Brand X
Inch worm walk, 25 feet => 2 Forward rolls => 15 Lunges

2 rounds
5 Pull over/Roll over combos (pm KTE and T2B)
5 Skin the cats

GD, you specified no jumping pullups were listed as a sub. 

Just curious why?  I was thinking of using these to sub since I dont have kips down well enough to reach 30 in good time.  Would gravitron assisted dead hang pullups be a better sub?

R.I.P. Brother, can’t wait to get up tomorrow and do this one for Danny.

WOD - Helen

First Post - First real WOD. Puppy

‘Helen’

3 rounds for time

round 1
35# dumbbell swings 21 reps
run .25 mile 7.0 speed
10 pullups

round 2
35# dumbbell swings 21 reps
run .25 mile 6.5 speed
9 pullups on assisted machine at 50lbs

round 3
35# dumbbell swings 21 reps
run .25 mile 6.0 speed
9 pullups on assisted machine 50lbs

19 minutes

then I did

round 4
35# dumbbell swings 15
6 pullups - unassisted

round 5
35# dumbbell swings 10
practiced my technique on hang power clean 95# 10 reps

Stopped keeping track of time after round 3 when I deviated from the Rx.

34/5"10/202

Puppies:
Complete as many rounds in 12 minutes as you can of:
40 cm Box Jump, 20 reps
15.5 kg Push Press, 15 reps
20 Pull-ups (beginner)

Finished 3 rounds, 20 jumps + 6 push presses.

My palms are sore, could not hold on to the bar, so I decided to do beginner pull-ups.

player5965 - 15 April 2009 10:15 PM

GD, you specified no jumping pullups were listed as a sub. 

Just curious why?  I was thinking of using these to sub since I dont have kips down well enough to reach 30 in good time.  Would gravitron assisted dead hang pullups be a better sub?

Here is your answer: said best by TP:

TexasPatrick - 15 April 2009 02:59 AM

Rhabdo usually shows up in exercises with strong eccentric (i.e., negative) component.  The two that come to mind are kettlebell swings and jumping pullups.  It’ll happen to a fit person because they think they can do more than they can.  (That’s why the general blanket ban on jumping pullups UNLESS GD says ‘use jumping pullups’ because it’s not exactly a sub for pullups). 

what would be a sub for pullups if you havent got access to an assisted pull up machine?

“Danny” Modified

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps   (1st round 115# 2nd & 3rd round 95#)
30 Pull-ups

2 and 2/3 rounds, missed pullups on 3rd round.

miles - 16 April 2009 01:19 AM

what would be a sub for pullups if you havent got access to an assisted pull up machine?

follow these steps

crossfit.com
FAQ
Substitutions
3.7 “What if I can’t do pullups”

Danny

20” box jumps x30
95lbs Push Press x10
Pull-ups x5

20” box jumps x30
65lbs Push Press x20
Pull-ups x5

20” box jumps x 30
65lbs push press x 20
Pull-ups x 5

14 minutes
My inability to do pull-ups is killing me (amazingly - that was an improvement)

buy in
20 push ups, 40 situps, 40 squats
5 inch worm, 10 push press bar only

Danny “puppies” in 12 mins
20 tuck jumps
15 push press 45lbs
20 pull ups “10 assisted/10 straight”

Total of 3 rounds and 10 tuck jumps

cash out
5 kte, 5 toes to bar
20 sit ups
10 hpc 45lbs

Started the day with the Porch workout. Finished 2 rounds at 13:00 before fatigue from yesterdays workout set in. Probably should have stayed in the pack. Will stick with it because this is a great workout. Baby steps meijo.

Rob

Warm-up:
0.25 mi run
Dynamic stretching
practice dumbbell swings

Helen
Puppies:
3 rounds for time of
run 0.25 mi (Treadmill 1.0 incline, whatever that is)
15 dumbbell swings, 20#
9 pull ups (Gravitron assisted @ 33% body weight)

14:26:87

Cool-down:
Walking laps around the limited space of my fitness center sweating and breathing hard.