Wednesday 090520

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

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.

I hurt my calf muscle (pulled it doing sprints) What would be the equivalent on a stationary bike, rowing machine, etc.?

Big Dawgs
4 rounds
Run 400 M
50 Squats

Porch
3 rounds
Run 400 M
50 Squats

Pack
3 rounds
Run 400 M
35 Squats

Puppies
3 rounds
Run 400 M
20 Squats

3 x CFWU then:

Power Cleans 1/1/1/1/1/1/1

5 x 20k warm up
30kg / 40kg / 40kg / 50kg / 50kg / 55kg / 55kg PR = 55kg      

Compare to PR of 60kgs in Nov last year, couldn’t quite hit it today.

Cash out: handstands against a wall, also worked on handstand push ups.

Really? Pack only does 3 rounds?

Diane: 21-15-9 reps of 70kg DL, elevated push ups(feet elevated aprox. 18”)

time-6:14
previous time on 30 Mar 09- 8:18
about the same weight on DL.  went to a new gym on base that has all the weights in kg.  last Diane was with 155# DL.

mrfoo - 19 May 2009 07:49 PM

Really? Pack only does 3 rounds?

GD’s sort of obliged to provide at least 3 levels of scaling if he scales at all and with a little WOD like this there aren’t many parameters to play with. Feel free to be a Big Dawg today.

Yes. It’s still 140 squats. If you think that’s too easy for you, perhaps you should hang out on the porch tomorrow. 

I got a quick question.  Still getting used to all the new things here but What does it mean when I’m seeing people posting Buy ins and Cash Outs before and after their WODs?  I’m guessing its like warmup and cooldowns maybe but I’m not sure. And If so what is recommended to a newbie like me?

ZBoy13 - 19 May 2009 08:03 PM

I got a quick question.  Still getting used to all the new things here but What does it mean when I’m seeing people posting Buy ins and Cash Outs before and after their WODs?  I’m guessing its like warmup and cooldowns maybe but I’m not sure. And If so what is recommended to a newbie like me?

http://www.crossfitbrandx.com/index.php/forums/viewthread/6373/

Metric - 19 May 2009 08:07 PM

ZBoy13 - 19 May 2009 08:03 PM

I got a quick question.  Still getting used to all the new things here but What does it mean when I’m seeing people posting Buy ins and Cash Outs before and after their WODs?  I’m guessing its like warmup and cooldowns maybe but I’m not sure. And If so what is recommended to a newbie like me?

http://www.crossfitbrandx.com/index.php/forums/viewthread/6373/

Thanks Metric!

ZBoy13 - 19 May 2009 08:11 PM

Metric - 19 May 2009 08:07 PM

ZBoy13 - 19 May 2009 08:03 PM

I got a quick question.  Still getting used to all the new things here but What does it mean when I’m seeing people posting Buy ins and Cash Outs before and after their WODs?  I’m guessing its like warmup and cooldowns maybe but I’m not sure. And If so what is recommended to a newbie like me?

http://www.crossfitbrandx.com/index.php/forums/viewthread/6373/

Thanks Metric!

No problem, meant to post this too.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6245/

And as far as warm-ups:
http://www.crossfitbrandx.com/index.php/forums/viewthread/4191/#52844

http://www.crossfitbrandx.com/index.php/forums/viewthread/4238/

I think these are the ones where I rant a bit.

Four rounds for time of:
Run 400 meters
50 Squats

T: 15.23.

PR by almost a minute, though it felt really weak, I was struggling to get through both the runs and squats; that’s probably because I’m experimenting with Robb Wolf’s advices on carbs vs. fats ratios…

Pack
3 rounds
Run 400 M
35 Squats

Time = 9:35

Warm Up:  stepping outside!  Just kidding, sorta…it’s 108 today.

2 rds - 10 pushups, 5 pullups, 10 back ext, 10 dips, 5 k2e, 10 squats
5:00min mile on bike

Went into it intending “Big Dawgs” then backed off a bit…

4x 400m run (treadmill @ 7:30/mile pace)
4x squats (3x 30, 1x 50…felt motivated on the last round, even though it sucked) 

14:33, jelly-legged at the end.  Nice.

Cash Out:

5x 10 incline sit-ups
5 min. kipping practice
5 min. handstand practice

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

14:20 as Rx’d

very disappointed with my time, need to start working HSPU’s again. Deadlifts were OK.