For those of you without dumbbells you can still perform split cleans with a barbell.  Here is a video of a josh everett doing a split clean and then a split jerk.  I found it in the exercise and demo section of the mainpage.  It is a good place to look when you have questions about movements.

http://media.crossfit.com/cf-video/josh_everett_lift.mpg

Buy in

2 rounds
20 push ups
15 weighted sit ups 6kg med ball
10 squats

10 kb sp 12kg

Erin Puppies
15 10 kg dumbells split clean
21 pull ups

Time : 14.22

Felt tired today, grip kept failing…:(

WOD: Kelly (Am a little behind)

Buy-in: 20min bike: warm up 5 mins; 1 min intervals at intensity 13 mins, spin 2 mins.

WOD: “Kelly”, Puppies
3 x   (Run 400 meters) Subbed-in 500m ergo row; 1.52, 1.51, 1.56
    15 Box jump, 24 inch box (continuous, pretty sure my box is 28-30”)
    15 Wall ball shots, 14-20 pound ball (5 kg ball; heaviest available)
Time: 11.53 min… completely dead for about 5 mins afterwards!

Cash-out: 3 rounds of: 6x10 kg db thrusters, 20 x 5.5kg dynamic medball cross-overs on fitball.
10 mins spin

Anyone else get a REALLY sore tailbone from the rowing machine? I can barely sit at my desk.

CFWU (5 beginner pull ups each round)
Warm up sit ups using a ball for simulated GHSU’s.  I kept it to 10 each round since there are so many warnings on the board to be careful.

Buttercups:
Three rounds for time of:
10 pound Dumbbells split clean, 10 reps
15 Beginner Pull-ups

12 min by wall clock.  My pull ups suck which is what took up all the time.

Cash out - 10 dumbbell thrusters and then a lot of heavy breathing while bent over.

Question: Would it be better to do the lower scaled wod ie: puppies faster or do the pack with a slower time?

Pack Erin:
5 rounds
30 pound dumbell split clean, 15 reps
21 pull-ups

Time: 25:08

“Erin”

24:06

5 rounds / 30# dumbells-21 pullups

Had to do 3 sets of 7 for last 3 rounds of pullups, and sub to power cleans of 75# for last 2 rounds; due to my forearms cramping up after 3 rounds. 

Possibly could have done 85# on power cleans- but could tell 40# would be too much for me yet.

Cash out:  20-15-10-5 air squat

Erin

Three rounds for time
40#DB Split Cleans 15 Reps
21 PullUps

11:36

The PullUps were mostly jumping as my grip failed fast.

CFWU

thrusters

bar-95-95-115-125-135

clee096 - 01 June 2009 04:36 AM

Question: Would it be better to do the lower scaled wod ie: puppies faster or do the pack with a slower time?

I was kind of wondering the same thing… When will I know it’s time to advance up a scaled level?

bambamgt - 01 June 2009 03:54 AM

For those of you without dumbbells you can still perform split cleans with a barbell.  Here is a video of a josh everett doing a split clean and then a split jerk.  I found it in the exercise and demo section of the mainpage.  It is a good place to look when you have questions about movements.

http://media.crossfit.com/cf-video/josh_everett_lift.mpg

Thanks, that’s what i thought of after i posted up…..

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 14 pound ball

29:17

Not bad after taking a week off.

GaTo - 01 June 2009 05:27 AM

clee096 - 01 June 2009 04:36 AM

Question: Would it be better to do the lower scaled wod ie: puppies faster or do the pack with a slower time?

I was kind of wondering the same thing… When will I know it’s time to advance up a scaled level?

Lower scaling so you can move with the least amount of resting.  You should be fried at the end.  When in doubt go lighter.  You can hurt yourself more going fast at a lower weight (hurt in the good crossfit sense) than slow at a higher weight.  It’s like running 100s v. running a mile.  Almost everyone can run 100 hard, but it’s much harder to run the mile full out at first.

That said, Hero workouts tend to be a bit stouter. 

Here’s what I do to move up, it’s not everyone’s approach, but here goes:

Do the wod at a lower scaling, say puppies, and then see what my times are.  Watch everyone else’s times and see where I fall.  If I’m REALLY fast, I move up next time to pack.  If I’m about where everyone else is, the next time I do the SAME workout so I get an apples to apples comparison.  If I’ve improved, then next time I move up a scaling.  And about every third or fourth time a wod comes up, I bump up a scaling just to get well out of my comfort zone.  It will be slower, yes, but at some point you bite the bullet and man/woman up and just gut it out.  Then I’ll drop back down next time to my previous scaling.  It’s a see-saw approach to try and keep the momentum going forward.

Hope this helps

TP

Erin (RIP, brother): Porch Scaling:

3 rds of:

40# DB Split Cleans x 15
21 pull ups (used a medium resistance band for all pull ups)

Time: 11:57

Thankfully I had just bought a set of 40 lb dumbells from Play it Again Sports (only had 15 and 20 lbs dumbbells before)

Started this WoD with every intent of doing it as RXd like a Big Dawg. But my arms were not going to let that happen in the time frame I had available to me before work this a.m.

tassiegirl - 01 June 2009 04:14 AM

Anyone else get a REALLY sore tailbone from the rowing machine? I can barely sit at my desk.

Yes! I did 3000m the other day and I thought I was going to die. It also does terrible things to my lower back. I was wondering if I was just sitting wrong.

“Kelly”
Puppies- plus     and minus :

Five rounds for time of:
Run 400 meters
15 Box jump, 12 inch box (couldn’t find a 24 inch box and don’t think I could jump that high without busting a shin or two even if I did)
15 Wall ball shots, 8 - 15 pound ball

(22:10)