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.
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Today, everyone is a Big Dawg. Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.
Puppies:
Four rounds, each for time of:
400 meter run
1:28
1:29
1:31
1:26 (told myself I was gonna beat that first time, to wonderful effect)
cash out
2 rounds
1 min jump-rope
1 min shadowbox
a quick question for someone experienced: for this WOD I could have easily “done” the Rx’d WO, however It probably would have been less of a sprint for time and more of a struggle to finish in the later rounds there. Is it better for me to aim to do the Rx’d WO when I can or to do the scaled stuff when I know I’ll have a much better (in terms of form, etc) work out. Based on what I can gather about cross-fit in general I assumed the later. Hope someone can clear this up for me.
Almost got in 4 WODS after 1 week rest and now I’m sick ( fever,cough,chills) great I can’t win lately . Wish I hadn’t taken rest week but felt I needed it.even sick I can’t help myself I was practicing hang clean form at 3am with fever .some sicknesses are good! LOL"the cat”
focused bigtime on form, to make the most of future workouts. might have been able to go heavier on the last round, but the form felt great, so I’m pleased.
Cashed out with 5x 20sec. handstands (wall support). I’ve literally NEVER attempted a handstand in my life. I gotta say…they’re AWESOME, and I’ll be doing them more often.
30 Power Clean & Jerk for time: 45 lbs bar, 3:05
I’m pretty psyched about the time, but my form went to shit in the middle when I was focusing on my pacing and not the movement itself. Got back on track once I realized the problem.
Saturday:
I’m a middle distance runner, so I didn’t need an extra set of 800 repeats
Puppie Hansen:
3 rounds for time of
10 x 25 lbs dumbell swing (should have been 15, transcription error)
15 burpees
15 swis ball GHD situps
6:51
I was pleased with this one too. The swings and situps were fairly easy, it was the burpees that killed me.
I may not get to todays wod. I live at a boarding school, and while the gym is often only open from 1-5 on Sundays, we have an all school event from 1:30 to 5:30. I’ll post if I can get to it.
Today is moving day so the mrs and I are road tripping to NC. Going to double tap WODs on Monday afternoon since I missed yesterday (packing and saying bye to friends, cheesecake factory, etc…).
a quick question for someone experienced: for this WOD I could have easily “done” the Rx’d WO, however It probably would have been less of a sprint for time and more of a struggle to finish in the later rounds there. Is it better for me to aim to do the Rx’d WO when I can or to do the scaled stuff when I know I’ll have a much better (in terms of form, etc) work out. Based on what I can gather about cross-fit in general I assumed the later. Hope someone can clear this up for me.
You’re right. Form first. So you done well. But you can go for it once in a while. Say every 4th time. But with your times, which are pretty darn quick, you’ll be able to do this pretty soon anyway.
I noticed my knees and legs “wobbling” from side to side at the bottom and on the way up from my squats. What’s going on with that? Can I stop it or is it an area of improvement for my form and strength?
