“Twins”
modified

Puppies:
Two rounds, of each couplet, for time of:
50 SDLHP (11 kg bar)
10 Handstand Push-ups Progression (feet anchored at 1,25 m)

18 kg Thruster, 10 reps
10 Pull-ups

Time: 11.40.

Pack
3 rounds
Run 400 M
35 Squats

Treadmill on a 3% incline.

12:55

I hated running even before adding squats into the mix.  Pure evil.

Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)

95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)

28 minutes or so. 

I started off trying to do the Big Dawg workout, but simply couldn’t do any more handstand push-ups, so I had to switch to barrier push-ups.  Then I briefly tried to do the 115 pound thrusters, but ended up struggling to do the 95 pound version.  Started off trying to do L pull-ups, but the “L” gradually became more and more like a tuck.  In each case had to stop to recover from trying to bite off more than I could chew.  Thank goodness there was a rowing component that I could perform adequately or my self-esteem would be even lower.

Anyway, now that I know my level for this workout (NOT big dawg!)  will do barrier push-ups, 95 pound thrusters and tuck pull-ups next time.  I’m thinking my time should drop by a lot and I can work up from there.

Question

I’m confident in being able to do this WOD as pack minus the 20 L pull-ups (which I would be doing tuck). Should I do this as a puppy or do the pull-ups broken in sets of 5?

Warm up
jumprope
GHD 2x10
Handstand practice
2 HSPU!!! PR

WOD “Twins” Puppies
2 rounds each

500m row
10 HSPU progressions

10 thrusters #45
10 jumping pul ups
9:42

Cash out- Abwork

Metric - 20 May 2009 08:15 PM

TexasPatrick - 20 May 2009 08:09 PM

Running is simply the thing I’m best at.  I’m not good, just better at that than anything else.

He’s lying. I’ve seen his run times and he’s very good at it.

Eh, most if not all big dogs can out muscle me on the runs.  It’s just the area where I can keep up with them sometimes . . .

Ok guys. Wow. Just wow.

buy in
some situps, pullups and squats, focusing on form/posture.

Row, Bench for time
row 500 meters
1/2 Body weight Bench press x 30
row 1000 meters
1/2 Body weight Bench press x 20
row 950 meters (couldnt row any more, i donno if this was because of bad form or the other stuff I mentioned below but my back was killing me)
1/2 Body weight Bench press x 10
run 800 meters (FAILED after about 200 meters (hamstring cramps, my legs actually failed)
this took around 20 mins I didnt look cause I didnt really finish

cash out
stretching my hammies… Whoa

OK guys - this workout REALLY humbled me. I think a combination of things factored in: I didnt get much sleep last night (6 hours or so), worked early this morning, didnt drink as much water as I do during the day either (I usually drink 3-4 litres minimum). Regardless, I didnt get to WO yesterday (which would have been this workout) so I had an extra day of rest and this WO defeated me. And has left me feeling a little defeated. so to speak. Sometimes I forget how full on this kind of training really is…

pancakes - 21 May 2009 02:45 AM

Question

I’m confident in being able to do this WOD as pack minus the 20 L pull-ups (which I would be doing tuck). Should I do this as a puppy or do the pull-ups broken in sets of 5?

If you can do them in sets of 5 tuck pullups, that’s really pretty good, so long as you can keep the intensity up, I’d go for it.

I had to break this into 2 small workouts, kinda, because the two places best suited for each couplet are across the building from one another…

warm-up:  2x 10 pushups, 5 pullups, 10 back ext, 10 dips, 5 k2e, 10 squats
          5:00 bike

Part One:  50 SDHP (20, 10, 10, 10)
          10 HSPU (on the wall, head to floor - 5, 2, 2, 1)   
          50 SDHP (20, 10, 10, 10)
          10 HSPU (feet at 36”, pike position - 10 tough ones…)
Pause:  4:30, to move to the weight room, set up area & refocus
Part Two:  95# thruster (5, 3, 2)
          10 tuck pull-ups (2, 2, 2, 2, 1, 1)
          95# thruster (4, 3, 3)
          10 pull-ups (strict - 3, 3, 2, 2)

Part One time - 13:07
Part Two time - 8:43

Cash Out:  5, 4, 3, 2, 1 pull-ups (they’re getting stronger pretty quickly, thank goodness)
          5, 4, 3, 2 knees to elbows…followed by my first clean & controlled toes to bar   i know it’s only one rep, but it felt awesome…

There’s just something about accomplishing a thing which, dare I say MOST, people will not even try, let alone actually do.  CrossFit makes me feel like a beast sometimes, and I’m just getting started.  How can anybody turn down an offer to do this stuff?!

Get some.

Buy in

5 pullups, 30 sit ups, 5 pull ups….

10 mins on ultraclimber

10 kb snatch..12kg left right arm 10 each

Twins
2 rounds of each Puppies
50 SDHP 20 kg
10 progesive HSPU

10 Thruster 20KG
10 pull ups

Time: 15.06

Cash Out

Back Exercises

Diane:

Did this Monday, but have been “home searching” the rest of the week. Used pack scaling, which was ok at first and very hard at the end. Back and hams are still muscle sore today, but not injured, indicating I at least did the DL correctly!! Back in today to do some catch-up

Time: 6:41

are they nuts posting this a day after we thrashed our legs?!

should be a fun one

My gym doesn’t have a rowing machine.  Any suggestions for an appropriate substitution?  I am a Puppy today as I’ve been doing this for about three weeks. Thanks in advance.

GoingThruIt - 21 May 2009 04:36 AM

are they nuts posting this a day after we thrashed our legs?!

Yes.

Four rounds for time of:
Run 400 meters
50 Squats

14:18