On Thursday, July 16th, did:

Rest, 24hrs as Rx’d.

On Friday, July 17th, did:

Hang Power Clean x1: 50, 55(f), 52.5, 55(f), 55, 57.5(f), 57.5

This is my first ME HPC.  Still working on the hook grip thing, but warming up my thumb has worked.  Now if we could fix my rack.

On Saturday, July 18th did:

99-step stair ascent, 20 decline knuckle push-ups (I guess the bench was about 35cm high); 3 rounds

for time: 6:25

No computer, no equipment at gf’s grandparents’ house, but full use of the scenic nearby stairway up the side of the hill.  Climbing things quickly is not probably one of my weaknesses (comparatively speaking) but I had to do something…

On Sunday, July 19th did:

Play basketball.  6 quarters

for final score: 81-48 us.  Go us.

Sub for Back Ext is Good Mornings correct?

ceo32312 - 19 July 2009 07:10 AM

Sub for Back Ext is Good Mornings correct?

Those or “supermans”

Thats what i thought, i have to hit the Y, so planning my attack for the crowd.

The filthy fifty is about a 25 minute wod for an average Big Dawg.  My experience with the average pack person is that k2e slows them down too much or they sacrifice ROM. Turning the movement into knees to triceps is not cool.

TexasPatrick - 18 July 2009 06:10 PM

Cadiman - 18 July 2009 05:51 PM

What are Ab-mat sit-ups?

http://www.crossfitbrandx.com/index.php/forums/viewthread/7441/

There’s a video at the link.

I actually prefer ktes . . . .

If you don’t have an ab mat, how should you approach the sit-ups?  Put a towel under your back.  Should feet be anchored unanchored at Pack level?  Do KTE’s?  What is a KTE?  Last time I did traditional sit-ups just making sure shoulders, back and head touched the floor each time.  Any suggestions would be appreciated.

A rolled up towel/sweat shirt works fine.
We usually don’t anchor any sit-ups.

KTE = Knees-To-Elbows - Hang from a bar and pull your legs up into a ball until your knees touch your elbows… it’s pretty tough, but a great exercise.

I’d suggest trying the towel method.  It is designed to change the angle of your pelvis during the movement allowing more muscles to be activated.  If you can’t make the towel work, normal sit-ups would be fine… I find they are just a little harder to do un-anchored.

BathMatt - 19 July 2009 07:31 AM

A rolled up towel/sweat shirt works fine.
We usually don’t anchor any sit-ups.

KTE = Knees-To-Elbows - Hang from a bar and pull your legs up into a ball until your knees touch your elbows… it’s pretty tough, but a great exercise.

I’d suggest trying the towel method.  It is designed to change the angle of your pelvis during the movement allowing more muscles to be activated.  If you can’t make the towel work, normal sit-ups would be fine… I find they are just a little harder to do un-anchored.

Towel it is.  Didn’t know about the not anchoring thing on sit-ups.  In the future I will not anchor any sit-ups.  Didn’t pick up on the acronym for Knees-to-elbows.  Thanks for the quick response and help.

Sung - 19 July 2009 06:15 AM

I looked on the main site and there are tons of sub 20’s. Even 15’s. How in the hell? I would love to see a video of that. Some of those guys are freaking monsters.

Body-Weight monsters destroy the Filthy Fifty.
Think about Speal doing this one… he’s 135# of completely conditioned muscle.  He’d do every exercise unbroken… he wouldn’t even have to slow down.
*Sigh*
Those guys are awesome.

KTE = Knees To Elbow. http://media.crossfit.com/cf-video/CrossFit_Knees2Elbows.mov
Or just use a folded towel as mentioned in the abmat video.

Garddawg - 19 July 2009 07:17 AM

The filthy fifty is about a 25 minute wod for an average Big Dawg.  My experience with the average pack person is that k2e slows them down too much or they sacrifice ROM. Turning the movement into knees to triceps is not cool.

I find the triceps attaches very close to the elbow . . . I am a master of the KTA . . . knees to armpit . . .

HA!  At least I know the reasoning now.  I was really assuming way to much with my abbreviated “if you can do them” not, if you can do one, but if you can do 35 with good rom and not lollygag . . .

Edit: And all in line with my SEOP (Standard Evil Operating Procedure, pronounced SEE-OP), post something inaccurate, make the hair on the back of GD’s neck stand up and you’re practically guaranteed a real answer, not the Authority-Lite or Diet-Authority (now with 50% more credibility!) I usually come with . . .

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 35lbs
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 45 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

18:46

got the wife do it it too, her jump was 8 inches swings with 15 lbs dumbell and push press with 20 lbs, her time was 12:57

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg (30lb dumbell)
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds (2-25lb dumbells)
20 Back extensions
20 Wall ball shots, 10-16 pound ball (2-20lb dumbells)
20 Burpees
20 Standard Jump Rope Jumps

12:08 - missed my PR by 26sec  

Cashed out with
100 jump rope jumps
2 min double under practice

At crossfit kop

cash in
400m run, jumprope, tuck jumps, pullups

wod
5 rft
6 power snatches, 115# (used 75#)
10 box jumps, 24”

5:21

not too familiar with snatch but afterwards felt like I could have used 95#....most people who used heavier weight were in the 8-12 minute range

July 19, 2009

Hang Power Cleans 1-1-1-1-1-1-1

Standard warmup

HPC 95lbs-105-110-115-120-125-130

Rope jumping tabatha