Monday 090427

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

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 Rx’d

women-65#

Pack:
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Dips

Women-45#

Puppies:
Three rounds for time of:
25-35 pound Sumo-deadlift high-pull, 21 reps
21 Dips (Bench Dips okay)

Buttercups:
Three rounds for time of:
10-20 pound Sumo-deadlift high-pull, 15 reps
15 Dips (Bench Dips okay)

Pack:
Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Dips

Time = 14:59

cfsb intro: week 5, day 1, am, squats

3x225,1x245,1x265,1x275(PR?),1x285(PR)

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 bar dips

Time = 22:38

Pack:
Five rounds for time: 14:34
45# Sumo-deadlift high-pull, 21 reps
10 Dips (static) Man I really struggle with the dips

Filty Fifty (Home Version)
50 Box jump, 20 inch box
50 Sumo-Deadlifts High Pulls w/50# dumbbell
50 Kettlebell swings, 30# dumbbell
50 Squats
50 ABMAT Sit ups
50 Push press w/50 pounds dumbbell
50 Back extensions
50 Thrusters w/30 pound dumbbell
50 Push Ups
50 Tuck Jumps
Total time: 29:11

Monday 090427

Day 15.  Couldn’t get into the CrossFit BrandX Forum this morning for the scaling.  For some reason the site was down.  In any event I guessed at the Pack scaling . . . and I guessed almost right.  I substituted the Summo-deadlift weight right, but did not substitute the Ring Dips to Regular Dips!  This is why the WOD took me so long to complete because of what I thought I had to do for the substitution of the Ring Dips.  THe FAQ has scaling at 3 regular Dips to every 1 Ring Dip so I thought I had to do 63/set for 5 sets or 315 dips.  Not fun or easy especially due to the fact that the gym I work out at doesn’t have a Dip station so I had to use one of the Stair Master/Eliptical handles to complete the exercise.

WOD:

Monday 090427

Pack:

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 dips

Post time to comments.

Did:

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
63 dips - (SCALING WEBSITE DOWN / GUESSED ON SCALE / DID NOT KNOW IN PACK RING DIP CHANGES TO REGULAR DIP / DID NOT HAVE RINGS / USED FAQ TO ADJUST RING DIPS 3 TO 1 / DID 63 DIPS PER SET / WHICH IS WHY TOOK SO LONG) - Of course form when out the window about third set when doing this many.

Time: 54 minutes

Snatch, Pullups

15 Overhead Squats @ 40 #
2 Pullups
10 Body weight rows

12 Overhead Squats @ 40 #
2 Pullups
8 Body weight rows

9 Overhead Squats @ 40#
2 Pullups
6 Body weight rows

Time = 12:32

630am Crossfit @ Brand X

2 X
1:00 High Knee Skipping
2:00 Box Jumps

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Cash out
1:00 total Handstand
1:00 total L-sit

this was tough.

pack-ish scaling

95# SDHP
Dips

21-15-15-15-15

15:00 flat

just don’t seem to be recovering from workouts very well.  diet has sucked, but even when its good wonder if I’m not getting enough protein.

Michael scaled for the pack

Cash In:
Didn’t really see a point in warming up for this one, since I jog at this pace as a warm-up occasionally.

3 rounds for time
800 m run (GPS had me at 7 to 8.5 mph for rounds 1 and 2 - 5 to 6 mph for round 3)
35 back extentions (used my brand new GHD that I built off of Kempie’s plans!)
35 sit-ups

31:57

Cash-out:
laid on ground - even that seemed difficult after this workout was over.

Incredibly brutal workout. I am not, nor have I ever been a good runner.

This one kicked my ass Saturday night, but even now on Monday morning I don’t have any soreness to speak off. Legs are a bit fatigued feeling, but I overall I feel great.

as rx’d 5 rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

18:16

couldnt get to the site this morning for scaling, and then somehow got todays wod and yesterdays mixed so i ended up doing SDHP and pullups instead of SDHP and dips.
: \

i guessed at the scaling and did 5 rounds of ten. clearly not good at guessing scaling:

5 rounds for time
10 x SDHP, 30#
10 x assisted pullups, 30#
7:48

SDHP, Dips

I really hate SDHP’s

Completed the following 5 rounds
21 sdhp 55lbs
21 bench dips

Time : 18.40

Since the site was down I scaled down to :
5 rounds
45# SDHP 15 reps
Bench Dips 15 reps
Time: 10:30

Skill Work:
OHS, Snatch, PC
I cannot get the clean for the life of me. I recorded myself and I see i’m getting triple extension, but I seem to constantly reverse curl the weight up even just at 45 lbs.
The snatch seemed easy for some reason so I’m sure my form is terrible. How long did it take you guys to consistently execute these lifts? It’s pretty frustrating!