W/U:
Pullups 5x
Back Ext. 15x
Sit up 25x
3 rounds, 1 min between ea. rd.

Rest 5 min, then
5 rounds for time of:
21 SDHP @ 50 #
21 Bar Dips
16:10.82

Cash out
1 min L-sit

9am at 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

Now I know our neighbors think we’re crazy. I had to issue “skipper” warnings to the trucks that came screaming through the parking lot.

2nd workout in 10 days, 1st one in a week-too many things wrong to list

5 rounds
Run 200m
10 Clean/Press
20 Box step ups
10 Dip progressions

3 rounds
15 Back extensions
15 Sit ups

Puppy Dog:

Three rounds for time of: 05:31:32
25 pound Sumo-deadlift high-pull, 21 reps
21 Bench dips

It’s kind of hard still because I’ve just started but I’m reeally making progress.  Is that a really poor time? Does anyone know?

@ Crossfit Sparta

“Emmy”

AMRAP in 20 min:

15 Squats
15 Push Ups
100m Sprint

16 Rounds….15 Squats, 15 Push Ups, 30m…..

Felt slow today…..out

Modified

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (assisted, toes on bench behind me)

25:40

Nappy5727 - 27 April 2009 01:35 PM

Modified

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (assisted, toes on bench behind me)

25:40

I think I must have done these wrong-we had the exact same scaling and you usually crush me on this stuff.  Can you explain please how you did the ring dips?  Where were the rings in relation to your torso?  I also wonder what you mean about toes “behind” you.  Were you horizontal?

For time:

5 rounds of: SDHP 21 reps @ 65lbs
and bar dips (rings not an option at my gym) 21 reps

15 minutes.
On the fourth round I only got 15 dips and then kept going to finish with some speed.

Cash out:
25 situps- locked
15 back extensions
Run 400m
and those dips i owed . . .

BritishAirborne - 27 April 2009 11:10 AM

Got to the point of doing Two dips at a time then shake off, Arms were just telling me to go away and play somewere else

Mine did the same thing..it was strange.  I do ring dips in my CFWU, so I thought this would be all metcon. First round, I burned through 21 ring dips in 1 set. Second round, I did 10, then 5, then 6.  Third round, I did 5, then fell off the rings on the way down to start the 6th rep.  I thought that was odd..maybe just slipped off..Jumped back up, did two more then my arms couldn’t control the descent and I fell off again!

Never had that happen before.  I shook it off for a few seconds, then started doing wobbly sets of 4 and 5.

Can anyone recommend a good jumprose I might need for upcoming wods? Thanks

radiosound - 27 April 2009 01:50 PM

Nappy5727 - 27 April 2009 01:35 PM

Modified

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (assisted, toes on bench behind me)

25:40

I think I must have done these wrong-we had the exact same scaling and you usually crush me on this stuff.  Can you explain please how you did the ring dips?  Where were the rings in relation to your torso?  I also wonder what you mean about toes “behind” you.  Were you horizontal?

If he does the assist the way we do you put the rings about chest high, get a 20” box put it about a foot behind the rings. I then have people put the tops of their feet, dorsal side, on the box, your body if fairly upright and you can get the ROM

5 Rounds:
21 SDHP, (95lbs. first set, 65lbs. rest)
21 Dips

24:00

First day of actual crossfit workout, so stayed with the pack. The SDHPs were easy and I could’ve made the whole workout faster, but I was burning from yesterday. Overall excited to be on Crossfit and improving!

Sunday & Mondays CFWO combined:

Scaled for Puppies:

3rsft, 15-12 and 9 reps of

35 # squat snatch
jumping pull-ups

6:00

3rsft of:

35# sdlhp x 21 reps
21 bench dips

I was sucking wind on the last two sets and wound up with 7:00!  I was happy with that since I didn’t work out on Sunday.  Watched Disturbed in concert at the Sovereign Center.

Buy in:
max sit-ups in 1 min: 42.  I’ve been stuck at 42 for about a month!

WOD: Slightly lower than Pack scale
3 rounds, 21-15- and 9 reps, for time of:
45 pound Squat snatch
Regular pull-ups (kipping)

12:15 - Killer on the grip!  The snatches were fun.  I kept getting “the eye” from the trainer on duty, but he never said anything.  I’ll take that as his approval of my form.

Cash out:
6 free-standing handstands at 4+ seconds each
1 mile moderate run.

Margaret - 27 April 2009 02:16 PM

radiosound - 27 April 2009 01:50 PM

Nappy5727 - 27 April 2009 01:35 PM

Modified

Five rounds for time of:
65 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips (assisted, toes on bench behind me)

25:40

I think I must have done these wrong-we had the exact same scaling and you usually crush me on this stuff.  Can you explain please how you did the ring dips?  Where were the rings in relation to your torso?  I also wonder what you mean about toes “behind” you.  Were you horizontal?

If he does the assist the way we do you put the rings about chest high, get a 20” box put it about a foot behind the rings. I then have people put the tops of their feet, dorsal side, on the box, your body if fairly upright and you can get the ROM

Thanks!  Hugely helpful, Margaret-as usual.  Man was I off on these.