run 10 k
pack
row 5 k (plantar) 22:53 on level 7

630am Crossfit @ Brand X

Warm up - before class
run - squat - push ups

Buy in
3 x or 5:00
5 Handstand attempts => 2 Forward rolls => bear crawl to door =>  100 M run => ski jumps through agility ladder => vault => vault

30 Muscle ups for time
Jumping bar muscle ups for folks who can’t muscle up (over 200# must not use P Bars)

Cash out
2:00 Snatch work
After
Stretching

Nicole
11
10
10
  9
  8
Weak

10km

Pack:
Run 5K
30.29 PR
Dang!  Almost got under 30 minutes, but almost 2 minutes faster than my last 5K time of 32.24.

Question… If I still can’t do an unassisted pull up should I strictly stick to all parts of the puppy level of the WOD, or should I scale up the other parts of the workout that I am able to?  For example, with “Nicole” run 400 M and do max beginner, assisted or jumping pull ups?

Cori - 31 July 2009 06:19 AM

10km

Pack:
Run 5K
30.29 PR
Dang!  Almost got under 30 minutes, but almost 2 minutes faster than my last 5K time of 32.24.

Question… If I still can’t do an unassisted pull up should I strictly stick to all parts of the puppy level of the WOD, or should I scale up the other parts of the workout that I am able to?  For example, with “Nicole” run 400 M and do max beginner, assisted or jumping pull ups?

With this example, you should do 400m and beginner pull ups.

From Thursday:
Pack:(modified)
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 12-14 pound ball (45# barbell thrusters)
10 Sit-ups
10 Back extensions (good mornings w/45# barbell)

11 rounds

Today: Rest Day!

Dranziel - 31 July 2009 05:11 AM

thetelp - 31 July 2009 04:48 AM

In some of the shorter workouts, should we be adding our own routine to the mix?  Yesterday, I did the clean and press buildup routine (1 in the first minutes two in the second, etc.).  I was able to get to six reps, but that ended up being a ten minute workout (with warm-up). 

My question is, what else should we add to these shorter workouts so I am at the gym for longer than 10 minutes?

Thanks,
Michael

No. the shorter WODs are often about max strenght, so you should be tired after only a 10min workout But some people here do a big warmup and sometimes a cool down with some exercises so they are at the gym at least 30 minutes anyway.

Furthermore, if you add something, dollars to doughnuts you’ll be working that something tomorrow . . .

first time posting, hope i do this right..

“Nicole”
pullups- 13, 9, 9, 7, 9, 5 (ran out of time)

can’t do kipping pullups well yet, all of those were strict pullups

“Nicole”

As rx’d

400 metre run and max rep pull-ups

6 rounds plus 1 complete 400m run.

Pull-up reps - 13, 7, 9, 6, 4, 4

The higher number of reps early on was do the palms facing (chin-up) and palms away (my weakest hand position). Last time after two rounds I did assisted pull-ups - today I did them all unassisted. I’m getting better at this exercise; although, I still haven’t figured out the kipping pull-up yet. I will be heading to city with a crossfit facility sometime in-the not too distant future for instruction. I did add one extra 400m run this time. Great stuff.

sophiep - 31 July 2009 04:42 AM

TexasPatrick - 31 July 2009 03:54 AM

sophiep - 31 July 2009 01:19 AM

Hi, quick question, would it be ok to sub ring rows(as I can’t kip) and sdhp for 400m run (bad ankle) If not could anyone recommend suitable subs???

Thanx Gang

Do you have a rower or a bike, and can you do any unassisted pullups?

Got a bike and can do 5 or 6 unassisted pull ups, is that the way to go?

I’d pick one of the lower scales most likely, and then ride the bike for a set distance, approximating my 400/200 time then do as many pullups as you can unassisted then finish out with ring rows for the 12.

Nicole

6 Rounds +200m

8,7,6,6,5,4

pvcgunner - 30 July 2009 10:34 PM

As kindly promised to Bathmatt and GD…

On Friday, July 31st did:

Fran (35kg Thrusters, Pullups) 21/15/9

for time: 8:05

What do you think?  I reduced the weight by 22 lbs (10kg) down to 77lbs (35kg) and I only got to 16 of the 21 before having to put it down for a sec.  Still too heavy?  I keep feeling like I’m just sensitive to the sharp bp rise, but I do reach muscle failure here and there, so I’m not sure.

That’s more like it.

That’s not too bad, but next time you may even want try 30kg and just rip through the thrusters.  I would suggest that you definitely want to be able to get through your first set of thrusters unbroken.  My first 3 Frans were all done with 30kg until I managed to do them unbroken all the way through and it was clear I could move the weight up a bit.

I would definitely not go any heavier than 35kg for a while.

Good work gunner.

Dranziel - 30 July 2009 11:55 PM

Ouch! I do not look forward to this WOD since my calves are still literary destroyed from my attempts on POSE running on the 5k running :D Mabye I ran to much on my toes… and mabye a couple of hours stretching would help :D

Dranziel:

Calf pain is expected when transitioning to Pose to some extent. If it is severe, then you are on your toes and not on the Ball of the foot (BOF). Practice the stance, and concentrate on the perception of what it feels like to be on the BOF—- that is what it should feel like every time your foot touches the ground. Also, don’t concentrate on keeping your heel off the ground. This is a common misconception of new Posers. Incidental heel contact is acceptable, provided you land on BOF and it is kept minimal (which it will be if your pull is timely). Don’t think too much - concentrate on the pull (should be high cadence - 180 bpm) and the sensation (don’t try to place it, that has negative consequences too, just let it fall, like in the foot tap drill) when your foot touches down.

Hope this helps some.

TexasPatrick - 31 July 2009 06:51 AM

Furthermore, if you add something, dollars to doughnuts you’ll be working that something tomorrow . . .

hmmmm….. doughnuts….

BIG D - 31 July 2009 06:21 AM

Cori - 31 July 2009 06:19 AM

Question… If I still can’t do an unassisted pull up should I strictly stick to all parts of the puppy level of the WOD, or should I scale up the other parts of the workout that I am able to?  For example, with “Nicole” run 400 M and do max beginner, assisted or jumping pull ups?

With this example, you should do 400m and beginner pull ups.

Thanks BIG D. Will do!