Thursday 090625

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081227.

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
women - 65#

The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

women - 65#

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

Just a quick question to help choose the scaling.  Is there a target number of rounds?
By that I mean, we should pick a scaling that puts us at 10 or more rounds or 12 or more rounds or X number of rounds in the 20 minutes?
I don’t want to start the debate of weight versus speed argument here, but was just wondering on an appropriate gauge.

I just cruised through the MainSite comments from last time it was done and a cursory analysis looks like the an average result was around 7-8 rounds with stronger athletes coming in at around 9-11 rounds.  Top as prescribed score I found was 14 by both OPT and Khalipa… Spealer got 13.

Personally, I would scale it down such that I knew I would be able to break 10 rounds and then go like heck for 15.

BathMatt - 24 June 2009 09:15 PM

I just cruised through the MainSite comments from last time it was done and a cursory analysis looks like the an average result was around 7-8 rounds with stronger athletes coming in at around 9-11 rounds.  Top as prescribed score I found was 14 by both OPT and Khalipa… Spealer got 13.

Personally, I would scale it down such that I knew I would be able to break 10 rounds and then go like heck for 15.

Thanks BathMatt

Lookin forward to hittin this workout. Got 7 rounds last time and aiming for 9 this time. BTW is it just me or is the porch scale the same as the big dawgs today?

This has the feel of one of those diabolical designs that “look easy on paper.” Should make Saturday morning “fun”....

Just a couple of stupid questions.  Would I be correct to assume that these exercises will be with a barbell?  If so, what is the common weight of the barbell in a gym?  I think it is 45lbs but I could be wrong.

Thanks!

curtst - 25 June 2009 01:24 AM

Just a couple of stupid questions.  Would I be correct to assume that these exercises will be with a barbell?  If so, what is the common weight of the barbell in a gym?  I think it is 45lbs but I could be wrong.

Thanks!

Yep - common Olympic style barbell is 45lbs

I have a front squat question from yesterday.

I worked very hard on keeping the bar back towards my throat and my arms parallel to the floor.  I discovered this morning that the bar was actually resting behind my anterior deltoids and on bones in the shoulder.  Is this normal?  I can’t see doing a dynamic catch into that rack position if the bar will land on bone.

Thanks for your help.

Not much time today so work only

Buy In

Bergeur Warmup Barbell only

5 x 65lbThrusters, 7 x 65lb HPC, 10 x 65lb SDHP Pack
As many rounds in 20 mins

Managed a total of 8 in 19.43

Buy out

2 x 25 m Bear Crawl

Jesus a bit of a shock to the system on the first two rounds and then steamed through the next six… will aim for ten next time…

Pack workout ...
65lbs
5xThrusters
7xHang Power Clean
10xSHPD

9 rounds in 19:43
I am going to go with a heavier weight next time

# of rounds in 20 mins

65lbs

Thruster x5, Hang powerclean x7, & sumo deadlift high-pull x10

5 rounds!(PR) also first time doing this, so has to be PR right?

AMRAP in 20 mins - 65#

Thruster x5
Hang powerclean x7
sumo deadlift high-pull x10

8 rounds in 20:10

Ditto as a PR since it’s the 1st time doing this WOD

vacumatic - 25 June 2009 02:40 AM

I have a front squat question from yesterday.

I worked very hard on keeping the bar back towards my throat and my arms parallel to the floor.  I discovered this morning that the bar was actually resting behind my anterior deltoids and on bones in the shoulder.  Is this normal?  I can’t see doing a dynamic catch into that rack position if the bar will land on bone.

Thanks for your help.

Well, yeah, you don’t want it on the bones . . . but it’s only got to move a bit forward . . . play around and see if you can’t get the rack on the anterior delts.

When I do it, the amount of muscle available for cushioning seems to be directly related to how high “up” I can keep my elbows. 

TP

prinze79 - 24 June 2009 10:34 PM

BTW is it just me or is the porch scale the same as the big dawgs today?

Yeah, it is, I even went back and looked at the old one from December . . .