Saturday 090725

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post 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 Dawgs
as Rx’d

Women 14# wallball

Pack:
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 12-14 pound ball
10 Sit-ups
10 Back extensions

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Wallball shots, 8-10 pound ball
10 Sit-ups
10 Back extensions

*The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.

Newbie question here:
I’ve looked up what Cash In and Buy Out mean and would like to know if the following train of thought is accurate or really doesn’t matter:

When doing a heavy workload WOD (heavy Deadlifts + Squats + something else) is it wiser to “balance” it out by Buying Out with an aerobic or gymnastic type exercise?
When doing the opposite, an aerobic or gymnastic type exercise, “balance” it with a heavy pumping routine, like a ton of pull ups/push ups/air squats/etc.?

Regarding the Cash In, I know the “Official” CF Warm up and to substitute certain exercises depending on the WOD, but are the other less “Official” Warm Ups depending on the type of WOD?

I’m new to CrossFit (did my first exercise yesterday) so please excuse my ignorance. I’ve tried to get up to date on it but there is way too much information to digest in one go, or two, or a dozen

Thx in advance!!!

DSC

DSC - 25 July 2009 12:43 AM

Newbie question here:
I’ve looked up what Cash In and Buy Out mean and would like to know if the following train of thought is accurate or really doesn’t matter:

When doing a heavy workload WOD (heavy Deadlifts + Squats + something else) is it wiser to “balance” it out by Buying Out with an aerobic or gymnastic type exercise?
When doing the opposite, an aerobic or gymnastic type exercise, “balance” it with a heavy pumping routine, like a ton of pull ups/push ups/air squats/etc.?

Regarding the Cash In, I know the “Official” CF Warm up and to substitute certain exercises depending on the WOD, but are the other less “Official” Warm Ups depending on the type of WOD?

I’m new to CrossFit (did my first exercise yesterday) so please excuse my ignorance. I’ve tried to get up to date on it but there is way too much information to digest in one go, or two, or a dozen

Thx in advance!!!

DSC

I’m afraid GD is the only one who can really advise how he structures the Cash Outs at BX. In general Cash Outs are gymnastics based skill work no matter what the WOD. But that is a very general rule and you could find a host of exceptions with 5 minutes searching.

As far as warm-ups go, whatever rocks your boat a does the job. Honestly
Here’s a few rants, I mean some helpful information on the subject.

TexasPatrick - 19 August 2008 05:43 AM

What does Crossfit say about warmups? 

this: http://www.crossfit.com/cf-info/faq.html#General7

(And like your dad, I’m gonna remind you that the main site: http://www.crossfit.com is a WEALTH of information.

But if you’re too lazy to click a link . . . here it is:

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

Note, that’s a lot of work.  That is 30-45 pullups.  In a way, you might say that this isn’t just a warmup, it’s a Big Dog warmup.  Unless you’re super fit, this may be too much for you, even at a moderate pace. 

So also see this:

http://www.crossfitbrandx.com/index.php/forums/viewthread/4191/#52844

http://www.crossfitbrandx.com/index.php/forums/viewthread/4238/

Also note the context of the “official” warmup: It was a recommendation by Coach Glassman, with regard to designing a crossfit warmup.  That said, variety is the spice of life and one of the foundations of Crossfit.  As you progress you’ll learn to warm up in a variety of ways.

Metric - 10 November 2008 01:08 PM

Coach Glassman’s original article where he described what has become the official CrossFit warm-up is now available as a free download from the CrossFit journal site.

You can get it from the horse’ mouth here.
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl

Oh and in case your reading hadn’t turned it up, buy-ins aren’t warm-ups, they’re post warm-up skill work.

Had to do this at home.

10 wall ball
10 sit ups
10 stiff legs using 50lb kettlebell

13 rounds

rest day for me, got my daughters 4th bday party

To what height do we throw the Wallball?  What if my garage gym doesn’t have enough height, should I do extra?

as Rx’d

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 Complete Rounds
10 Wallball Shots + 10 GHD Sit-ups + 1 Back Extension

Is the GHD the same as the Glute Ham Sit-up?

FilthyFiftyFan - 25 July 2009 04:14 AM

Is the GHD the same as the Glute Ham Sit-up?

Yes, and it’s a freakin’ killer if you’ve never done it before. Tread lightly or you’ll be in a world of hurt 24 to 100 hours afterward.

Puppies:
Complete as many rounds as possible 15 minutes of:
10 Wall-ball shots, 8-10 pound ball
10 Sit-ups
10 Back extensions

10 wall-ball shots, 16.5# ball
10 sit-ups
10 good mornings, 45#
8 rounds
16:00 flat.
Next time will be better.

Pack:
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 12 pound ball 7.5 ft. target
10 Sit-ups
10 Back extensions

12 rounds

8 rounds then I switched to Stiff leg dead lifts to reduce transition time, on the first lift I blew out my lower back so I stopped the round.  It sucks getting old.

approx 18 minutes.

AMRAP in 15 minutes

12lb wallball X 10
GHD Sit-ups X 10
Back Extensions X 10

8 rounds

CFWU x 3

I’m on small vacation for the weekend and did this with a couple of friends:

“mini Helen”

3 rft

400m run
10 kb swings 24kg
10 pullups

Time 6,45

home gym-no wall ball yet…
puppy stage-8 rounds in 15 minutes with 15# db thruster (gave it a “little” airtime)
Glad that tomorrow is a rest day.  Thanks for the website-the scale down is great!