Tuesday 090609

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090513.

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.

*** If you cannot do pull ups do not sub jumping pull ups.

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

The CrossFitBrandX record for Cindy is 39 rounds as Rx’d. Set by one of our CrossFit Kids!
http://www.CrossFitKids.com

No scaling for Mary. Its a Big Dawg workout.

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

Last time was Cindy for 12 minutes, got 10 rounds exactly…including 7 rounds of *cough* jumping *cough* pullups…

Today I’m aiming for 20min. plus beating my 12min. total.  (with real pullups )

Get some.

“Cindy”
Pack Scale
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
======
13 rounds + 3 pull-ups, 6 push-ups & 6 squats.

Moved from Puppy to Pack scale today for the first time. My weakest link are the pull-ups, hence my strategy was to try to concentrate on getting as many of them in triples. Well, most of them were still couples, but two or three were successful triples, and I’m happy with it.

On Saturday, June 6th, did:

200 Squats for time: 5:50

Thought I wouldn’t get anything done, but in the end squeezed this quickie in before the evening’s activities…

On Sunday, June 7th, did:

Barbra (by 4) (20Pull,30Push,40sit,50squat: _4_ rounds, 3 min rest between each, for time)
5:15
6:50
8:10
15:05

Pullups man, pullups.  My left arm is just… weak.  I think I hurt my wrist a bit pushing it, actually, so I cut it to 4 rounds.

On Monday, June 8th, did:

Michael (run 800meters, 50 back extentions, 50 GHD situps; 3 rounds)

For time: 26:40 PR

PR by just over two mintues.  I think my first round was about 8 minutes, so I’m hitting a pace with this.  The problem is getting that overall pace to not be so freaking slow…

On Tuesday, June 9th, did:

Farmer’s Walk: 2x20kg weight plates, wide handled for extra misery; 3 rounds, each for distance, rest as needed between rounds:

1 circuit + 127 steps
1 circuit - 20 steps
1 circuit + 48 steps

The track I was working on was a 333 meter circuit.  We’re gonna call these PRs, since the last time (first time) I did this I got 280 STEPS before my left hand couldn’t take it anymore.  The track and field team was astonished at me, which was cool.

Warm up
1k row
2x15 GHD situps

WOD- Cindy
Not sure which scaling this is, but it wasn’t as Rx’d- I did rows using the barbell sitting on the squat, rack similar to ring rows
5 pullups (rows)
10 push ups
15 squats
AMRAP in 20 min

11 rounds in 19:48

Hey Guys, I have a question…. I’ve previously been doing this as recommended with 3 full and 2 assisted pull ups, the rest as said but am wondering would it be better to scale down to pack where I can complete fully?

Thanx Guys

Cindy Big Dawgs as RX’d

17 sets in 20min

cash out 3x20 incline situps and practice OHS

lynne
5round
max 1/2 bw BP 14, 11, 11, 8, 9
max pullups 6, 10, 6, 3, 3

lost my mojo a lil lately.

“Cindy”
Pack Scale (first time at Pack Scale!)
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

15 rounds.  On the 14th and 15th rounds I couldn’t do 3 pull-ups without dropping off so I did 2+1.

CFWUx3 with 5 beginner pull ups

Buttercups:
Five rounds for time of:
7 Burpees
7 Beginner Pull ups

15:26

“How hard can a burpee be?” asked the man who then had his ass handed to him.

sophiep - 09 June 2009 03:55 AM

Hey Guys, I have a question…. I’ve previously been doing this as recommended with 3 full and 2 assisted pull ups, the rest as said but am wondering would it be better to scale down to pack where I can complete fully?

Thanx Guys

Yes, scale down.  If you can do 3 full, scale down and the pack Cindy is a true killer.  I switch between pack and Rx’d because full Cindy becomes “grind out your worst exercise” (which for me is push ups), and pack is just awful if you can do it fast . . .

TP

I am still aching from sundays work out from the thrusters… anyhow..

Buy in
20 20kg DL, HPC,FS,SP,BS,PJ

Cindy Pack

3pullups
6 push ups
9 squats

Total of 17 rounds + 3 pull ups

Equaled last time but took it a little easier this time due to recovery from last work out.. aimed for 1 set every 45 secs wiith 15 sec rest was on the money until 10 mins passed.

I lost my logbook so this will be my first recorded Cindy.

W/U
Snatch work with bar 10x
Handstand hold 1:00

Cindy
As RX’ed (Strict Pullups, cant seem to kip)
17 rounds
+ 3 pullups

All hail CrossFit

dustbag - 09 June 2009 04:09 AM

“How hard can a burpee be?” asked the man who then had his ass handed to him.

It’s never “a” burpee.  They travel in packs . . . . and attack like piranhas . . . crabby piranhas . . .

“Cindy” Rx’d
13 rounds 5 pull 6 push.

Question??? somewhere around 15min in i riped a chunk out of my right hand doing pull-ups. what is recomended to protect it so it can heal??? I know that there are many many pull-ups in my near future and i dont want it to slow me down.