Thursday 090611

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

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.

Big Dawg
as Rx’d

women - 85#

The Porch:
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 12 reps
9 Ring dips
21 Sit-ups

or

Complete as many rounds as possible in 15 minutes of:
155-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Pack:
Complete as many rounds as possible in 20 minutes of:
95-pound Hang clean, 12 reps
9 Ring dips
21 Sit-ups

or

Complete as many rounds as possible in 15 minutes of:
95-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

women - 65#

Puppies:
Complete as many rounds as possible in 15 minutes of:
35-45-pound Hang clean, 15 reps
12 Bar or bench dips
15 Sit-ups

Buttercups:
Complete as many rounds as possible in 12 minutes of:
10-20-pound Hang clean, 10 reps
10 Bench dips
10 Sit-ups

Royally screwed this “Lynne” up!!

CFWU - pull ups & dips:     

Lynne at pack, but didn’t read the WOD properly and did the WOD without rest between rounds, or as little as I could manage to get enough breath to get back on the bar or on the floor.

Push ups / pull ups
Rnd 1: 32/13            
Rnd 2: 12/5              
Rnd 3: 8/7              
Rnd 4: 6/7              
Rnd 5: 6/7

Compares (if it can) with Lynne from 17 Nov 08 with 60kgs bench press (body weight 75kg):
7/18 7/19 6/15 5/13 5/12

Ok this is my first week with CF, so bear with me.  With these hang cleans are they with DB’s or the BB variety?

Hang squat clean or Hang power clean?

big fish bruce - 10 June 2009 09:24 PM

Ok this is my first week with CF, so bear with me.  With these hang cleans are they with DB’s or the BB variety?

Barbell.
But if you don’t have access to one, dumbbells are fine. You’ll want to drop the weight though so that the combined weight of the dumbbells is about 2/3rds of what you’d use on a barbell

Metric - 10 June 2009 09:58 PM

big fish bruce - 10 June 2009 09:24 PM

Ok this is my first week with CF, so bear with me.  With these hang cleans are they with DB’s or the BB variety?

Barbell.
But if you don’t have access to one, dumbbells are fine. You’ll want to drop the weight though so that the combined weight of the dumbbells is about 2/3rds of what you’d use on a barbell

thanks man

Pete - 10 June 2009 09:54 PM

Hang squat clean or Hang power clean?

In the absence of any guidance from the mainsite, I’m going to go with Hang Squat Cleans.

If the mainsite gets updated to change that before you do the workout, follow the mainsite.

Hey Guys, Can anyone suggest a substitution… I work out in my garage and although I have rings I’m not yet stong enough to do full dips. Is there a progression i.e jumping ring dips or should I do bench dips 1:5 ratio?

Thanx Gang

Pack (modified, women’s weight)

Complete as many rounds as possible in 20 minutes of:
30 kg Hang (power) clean, 12 reps
9 Ring dips (assisted)
21 Sit-ups (anchored)

7 rounds + 1 Clean

sophiep - 10 June 2009 10:37 PM

Hey Guys, Can anyone suggest a substitution… I work out in my garage and although I have rings I’m not yet stong enough to do full dips. Is there a progression i.e jumping ring dips or should I do bench dips 1:5 ratio?

Thanx Gang

The progressions here work for dips too.
http://www.brandxmartialarts.com/videos/MuscleUps.wmv

Or you can rest your toes on the ground behind and apply just enough assistance to help you through the movement. Keeping honest is a challenge, so I prefer sticking my feet on a box in front of me and setting the rings so that when my butt touches the ground, that’s full depth.

Thrusters/Double Unders

3 rounds for time:
55# Thrusters, 21 reps
21 Tuck Jumps

11:29

I had intended on doing the pack level for 5 rounds, but I was too exhausted after 3.  This workout was done Monday morning at 0300.

Metric - 10 June 2009 10:03 PM

Pete - 10 June 2009 09:54 PM

Hang squat clean or Hang power clean?

In the absence of any guidance from the mainsite, I’m going to go with Hang Squat Cleans.

If the mainsite gets updated to change that before you do the workout, follow the mainsite.

Metric you’re a star -  Thank you

Cindy

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups
4 Push-ups
7 Squats

20 rounds +1 pull-up + 2 push-ups

Last time was almost 17 rounds, so next time I will move up to pack level.

confessions of a born again crossfitter:

after a period of being able to be clean for a five months period, the crossfit bug has bitten me, so i blew off the dust of my pullup bar, and dived in once again….

i started with deadlifts a week back concentrated on form
then a lynn for 4 rounds regular pullups and pushups

15/41
15/46
13/42
13/40

due to injury i skipped the double unders and thrusters

and a 12 min. cindy 12 rounds (5 pullups, 10 pushups and 15 squats), 5 pullups and 1 pushups

lastly i did squats while holding my little 8 kg dragon, she liked it…

have a good one…

CFWU x3

Back Squat 10-10-10-10-10-10-10 reps

PVC, went slow and focused on form.  I increased the reps because somehow 1 rep with PVC just seemed too easy, even for a Buttercup like me.