Tuesday 090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090102.

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.

Hope my back is better by tomorrow.  Love this one. 
Here is a vid of Connor’s latest cleans:
http://www.youtube.com/watch?v=XD92ueR_21c

And his latest jerks:
http://www.youtube.com/watch?v=Xlqut_x-wFI

Big Dawgs:
As Rx’d
women - 95#

The Porch:
With a continuously running clock do one 115 pound Clean and Jerk the first minute, two 115 pound Clean and Jerks the second minute, three 115 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Women - 80#

Pack:
With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Women - 65#

Puppies:
With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Women 25#

Buttercups:
With a continuously running clock do one 15- 25 pound Clean and Jerk the first minute, two 15-25 pound Clean and Jerks the second minute, three 15-25 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Saturday 090725

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

Sub 45# Thruster for Wallball shots

11 Rounds

catching up a little bit:
7/25
“DT”
5 rounds
65#deadlift 12 reps
45#hang power clean 9 reps
45#push jerk 6 reps
14:47:39

7/26
AMRAP
wallball
GHD
back ext
posted on topic

7/27
pack scaling
3 Pull-ups
6 Push ups
9 Squats

19:57:47
14 rounds plus 3 pull-ups
I was happy with this b/c I went to almost 20 minutes (have done 15 in the past) and did the pack scale (have done 2-4-6 in the past), but unhappy b/c I wish I had done more rounds.  The pull-ups really kill me. Goal for next time = more rounds.
Rest day today.

Is there a certain number of minutes I should be aiming for?  I feel like I’m either Pack or Porch, but can’t decide and would hate to alter the workout by making it unduly short.

Clean and Jerk ladders @ 95 #.  I lasted for 8 minutes before I could no longer complete the reps for a total of 36 moves.

squat clean?

Pack:
With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

5 rounds with 40 kg.

what if i past the minute? should i go on or take the next minute to go on with the next round.
because i reached the minute with 5 reps.

95# ladder, Clean & Jerk

I gutted out 6 full rounds plus 6 reps…that last round crushed me, out of nowhere.  I dig this WOD.

Get some.

dmullen86 - 28 July 2009 02:44 AM

Is there a certain number of minutes I should be aiming for?  I feel like I’m either Pack or Porch, but can’t decide and would hate to alter the workout by making it unduly short.

From what I saw last time, folks did around 8-10 rds at various weights. Some folks did 10+ as Rxd. SO if you look at it, you would do anywhere between 41-55 C&J in 8-10min.

dmullen86 - 28 July 2009 02:44 AM

Is there a certain number of minutes I should be aiming for?  I feel like I’m either Pack or Porch, but can’t decide and would hate to alter the workout by making it unduly short.

If you do rx’d, rounds 9,10 and 11 are a 3:00 ‘Grace’ *after* doing 36 C & J.

If you make it through round 8 (8+7+6+5+4) you’ve done the equivalent of 5:00 grace with 6 as a warmup. note that the rest period decreases though… 

Not sure what others think, but I would say pick a weight where you can get through 8 or 9 rounds..

To calculate the number you’ve done *after* a round:
TOTAL = #rnds * (#rnds +1) / 2

Pack Cindy

AMRAP in 20 minutes of:

3 pullups
6 pushups
9 squats

12 rounds plus pullups and 4 pushups

‘Wallball, Situps, Back extension’
Complete as many rounds as possible 20 minutes of:
10 Thruster 10kg dumbells
10 Incline Sit-ups
10 Good mornings (wish my gym had a back extension machine)
8 rounds.

Question for trainer types:

I’ve been feeling for awhile that my bodyweight movements (pullups, pushups, dips and eventually muscle ups) are holding me back, witness the relatively weak performance on Cindy and Lynne over the last couple of days. I’ve made great strides from when I started Crossfitting, i.e. zero pullups to a peak of 11 pre-injury and now 7, but relative to other pack level athletes I feel my lifting is fairly OK but the bodyweight movements are still much weaker.

I’ve been thinking of approaching this by adjusting programming to something like “Crossfit Bodyweight Bias”, based on GD’s CFSB model. This would involve a 3 on/1 off cycle of:

pullup day with short metcon (focus on max sets and weighted pullups)
long metcon day
squat/deadlift day with short metcon
rest day

push day with short metcon (focus on pushups, dips and presses)
long metcon day
oly lifting day
rest day

Rinse and repeat.

Any thoughts on if this is the right way to approach things? The alternatives would be to 1) continue as is or 2) try to add some supplementary exercises to the regular programming. I’d be concerned on the latter approach of over-doing things and risking burnout.

Let me know what you think and I appreciate the input!

Thanks,
MCK

I scaled to 95 lbs

7 rounds ... Feels like I was doing one every 10 seconds, so by the 7th round I knew I was done.  I was surprised how quick the workout was.  I feel it though!

CFWU (modified, 1x) 15-30 Samson, 10 overhead squat broom, 10 situps, 10 back ext, 10 beg pl ups, 10 assisted dips

Puppies:
1 65* lb Clean and Jerk 1st minute, 2 2nd min, 3 3rd min, etc., until can’t

Got 7 rounds in 7:02.  *scaled up from 45 lb puppy suggested

Skill:  worked on kipping

Note:  Still need to work on form on C&J.