Thursday 090618

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Compare to 070423.

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 Dawgs:
As Rx’d

Pack:
For time:
40 Wall-ball shots
40 Pull-ups
25 Wall-ball shots
25 Pull-ups
10 Wall-ball shots
10 Pull-ups

Use 14-20 pound medicine ball launched to a target ten feet above the ground.

Puppies:
25 Wall-ball shots
25 Pull-ups (beginner or assisted pull ups okay)
20 Wall-ball shots
20 Pull-ups (beginner or assisted pull ups okay)
15 Wall-ball shots
15 Pull-ups (beginner or assisted pull ups okay)

Use 10-14 pound medicine ball launched to a target 6-8 feet above the ground.

If you do not have a medicine ball the common sub is dumbbell thrusters. For a 20# medicine ball use two 20# dumbbells. Scale the weight down for pack and puppies.

Cindy: AMRDs in 20 min of 5 jumping pull ups, 10 push ups, 15 squats

11 rounds

Question for toady’s WOD?  I can do dead hang pullups; however I can’t kip yet.  I plan on doing this at the puppy level today however I have no access to a gravitron to help when I get tired.  What are some good subs for pull-ups when I get tired?  Should I do as many dead hangs as possible and then finish with ring rows “I have rings at home”.  If my question is too confusing just pm me.

Thanks

Stephen

Yesterday, June 17th, I set another PR when doing back squats… which I was pleased with. My previous PR was 225

Back-squats 1-1-1-1-1-1-1
135-185-205-225-245(PR)-225-185
Last rep at 185 was done 5 times to finish off.

Don’t know if that was clever, but I decided to take the Pack scale for this WOD.

For time:
40 Wall-ball shots, 6 kg ball
40 Pull-ups
25 Wall-ball shots, 6 kg ball
25 Pull-ups
10 Wall-ball shots, 6 kg ball
10 Pull-ups

Time: 25.42.

Pull-ups took me ages to get through, and skin that kept on tearing made it even worse. But I finished it.

On Wednesday, June 17th, did:

Deadlift (in kilograms): 135, 145 (PR from two weeks ago), 150 (F), 150(F), 150 PR, 152.5(F),152.5(F)

Perhaps I should have rested more between those last two sets, but I had a class in the next period, so I had to hurry. Set that 150 pr, which is great. Hopefully I can finish out that 152.5 next time, I was sooo close on the last lift…

On Thursday, June 18th did:

Helen: 400m run, 21x 20kg ‘weight-plate swings’, 12 Pullups;
3 Rounds for time: 14:50 PR

Huge PR, by like ten minutes, but I think that’s because the first time I did this was the first time I had done pullups in a WOD after I broke my arm.  Still, with some gloves or something to ease the pain on my calluses, I think I could do this faster.

more pullups? really?

peteacher3 - 17 June 2009 07:18 PM

Question for toady’s WOD?  I can do dead hang pullups; however I can’t kip yet.  I plan on doing this at the puppy level today however I have no access to a gravitron to help when I get tired.  What are some good subs for pull-ups when I get tired?  Should I do as many dead hangs as possible and then finish with ring rows “I have rings at home”.  If my question is too confusing just pm me.

Thanks

Stephen

Yeah I think ring rows are a good sub for pullups. They will help ya build more pulling strength but allow ya to keep moving when ya cant do anymore pullups.

@ Camp PB

Hang power snatch
1-1-1-1-1-1-1-1-1-1 reps

95-115-135-145-150-155-160-160-165-170(f)

I only have a 10lb med ball.  Should I adjust the number of wall ball throws?  If so - how much?

Thanks!

New Pup - 18 June 2009 02:10 AM

I only have a 10lb med ball.  Should I adjust the number of wall ball throws?  If so - how much?

Thanks!

You don’t need to.  But you also didn’t say what scaling . . .  you could sub dumbell thrusters, if you don’t think the weight will be enough.  You could try and fly through it . . .

wall ball and pull ups

used 23pound ball to 8 and a bit foot target

Time - 13mins 40secs

Very happy with this - managed all wall ball with no breaks. Gamed the pull ups into sets of 5 from the start.

Buy in

3 X 37KG DL, HPC, FS, SP, BS, PJ

3 Rounds of
100 singles jump rope
15 sit ups

Wall Ball, Pull ups (Pack)
40 Wall Ball Shots 6KG Med Ball
40 Pullups
25 Wall Ball Shots 6 KG Med Ball
25 Pullups
10 Wall Ball Shots 6 KG Med Ball
10 Pullups

Time : 20.13

1 mile run 7:51, 2 rounds of warmup

deadlifts

1 each at 225lb, 245lb, 255lb, 275lb, 275lb, 285lb, 295lb

Puppies:
25 Wall-ball shots - 14#
25 Pull-ups (beginner pull ups)
20 Wall-ball shots
20 Pull-ups (beginner pull ups)
15 Wall-ball shots
15 Pull-ups (beginner pull ups)

7:09