630am Crossfit @ Brand X

Buy in
5:00
Alligator crawl =>dip walk => 100 M => agility ladder 2 in 2 out => agility ladder swizzle => Vault => Vault => Handstand attempt

Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

Cash out
1 - Hill sprint bottom of hill to top
1 - Hill sprint normal start position to top of hill
1 - Hill sprint normal start position to normal end

Fight Gone Bad

First time. Subbed Burpees for rows. Did this with a buddy, had one 16# wall ball and one 12# so we switched off. Glad I had someone else there to push me.

WB ~10’ - 26 (16#), 27 (12#), 20(16#)
SDHP 60# - 18 - 12 - 14
BJ 18” - 18, 19, 11
PP 60# - 17, 12, 12
B - 7, 6, 7

Total = 226. Sure felt like I did more. Like somebody said one time, the tingling sensation tells you it’s working.

My gym is fixing up an outbuilding for CrossFit. Got to take it for a spin this morning. Needs work, but still cool. Rings! And more room to kip.

Not much warmup. Some jumping jacks and 4 pullups. This one had me a little spooked beforehand so I was “saving” myself. So much for that idea.

After did some stretching, 5 reps of back squat @135# (back squat might be changing my life). 5 dead hang pullups, 7 dead hang pullups. Pullup goal = 20. Current max is 7.

I have been playing with the scaleing all morning and I am looking at doing it this way

Puppy level

Deadlift 1x body weight 195
Bench press sub push ups at a 3/1 ratio “one bar at home”
Clean 105

10-8-6-4-2 on reps

What do the experts think?

peteacher3 - 12 August 2009 08:02 AM

What do the experts think?

I can tell you what this knucklehead thinks.  Bench press makes me nervous in the best of circumstances.  If I’m going solo with no one to spot me, I’m going to make sure it’s at a weight that I can absolutely crank through.  I have visions of my wife finding me several hours later in the garage pinned under the bar.

Linda pack scaling

BW 175 (Up a little bit from my last two vacations not working out enough and eating poorly)

10-8-6-4-2 reps of
Deadlift 260lb
Benchpress 175lb
Cleans 130lb   (First 8 were full cleans, rest had to resort to power cleans)

time: 14:48.

I am going to try and do the crossfit Endurance workout this afternoon also.

today
Linda: scaled weight and reps 10-8-6-4-2
deadlift 95#
bench press 75#
clean 45#

I thought I had hit to start the time on the stop watch, but when I finished it was still at 00:00.
So I figure I will have to do this one again soon.

Yesterday
4 rounds 800m run for time (treadmill)
I did 2 minutes rest between rounds
4:17:23
4:26:13
4:34:83
4:04:27

Tuesday 090811

Four rounds, each for time of:
800 meter run

3:20
3:23
3:25
3:25

Ramona Soldier - 12 August 2009 07:39 AM

i need some help. no matter how hard i try i cant go all the way down with the cleans is there a way that i can train my body to do that? i had ACL reconstruction and i think i still have that fear of screwing it up again.

Front squats below parallel.  And very light cleans.  Work up slow to gain confidence.  A clean is a deadlift, a killer pull, and then a ballistic front squat.  You should be able to do it and done properly (though I am no doctor) you should be able to keep lateral stress off your knees and by going below parallel you’ll keep that tremendous potential pressure off your knees and on your quads and hammies where it belongs.

linda
185 dl
135 bp
95   clean

10 9 8 7 6 5 4

stopped after that 33 minutes

peteacher3 - 12 August 2009 08:02 AM

Bench press sub push ups at a 3/1 ratio “one bar at home”
What do the experts think?

Far from an expert, and I agree with Radiosound’s sentiments here about solo BP, could be embarassing at the least, dangerous at the worst.

However, I’ve read somewhere (don’t ask me where) that a full ROM (chest to floor) pushup is approximately 75% BW. So, I think a 3:1 sub for BW is a little high. My 2 cts.

TexasPatrick - 12 August 2009 08:34 AM

Ramona Soldier - 12 August 2009 07:39 AM

i need some help. no matter how hard i try i cant go all the way down with the cleans is there a way that i can train my body to do that? i had ACL reconstruction and i think i still have that fear of screwing it up again.

Front squats below parallel. And very light cleans. Work up slow to gain confidence. A clean is a deadlift, a killer pull, and then a ballistic front squat. You should be able to do it and done properly (though I am no doctor) you should be able to keep lateral stress off your knees and by going below parallel you’ll keep that tremendous potential pressure off your knees and on your quads and hammies where it belongs.

That’s a great explanation.  I’d also ask-is there any way you can get some coaching on this “live”?  If you’re deployed right now it’s probably not possible, but when and if you can get your hands on a coach it would be invaluable.  I spent an hour with a coach 1:1 yesterday doing these.  Keep at, keep watching the videos over and over…

Dan Morton - 12 August 2009 07:47 AM

Looking forward to Linda tomorrow. Gonna be gruesome. Also the owner of the gym i go to wanted to try a Xfit workout with me tomorrow. Gna Gna Gna. See how he likes Linda…....Or should i set up Fight gone Bad…......hmmmmmmmmmmmmmmmmmm

Those are gruesome.  My favorite for newbies is say, pack scaled Cindy for 10 minutes. 

So 3/6/9 pullups, pushups, squats.  It looks easy but makes you cry.  Like my first girlfriend.

Those others are wicked and very hard.  OR FGB for ONE round scaled and then when he’s dying you tell him . . . “next time we’ll do two more of those . . . ”

“linda”

scaled the weight down to 1x body weight for DL, .75x for bench, and .5x for cleans.

135lbs, 95lbs, 65lbs, respectively.

time: 52 min - only had 2 bars at my gym, so i had to keep changing plates which took up a hell of a lot more time than i thought, and people kept coming up to me to chat for some reason.  minus those interruptions, id say it was around 45min.

subdriver96 - 12 August 2009 08:36 AM

peteacher3 - 12 August 2009 08:02 AM

Bench press sub push ups at a 3/1 ratio “one bar at home”
What do the experts think?

Far from an expert, and I agree with Radiosound’s sentiments here about solo BP, could be embarassing at the least, dangerous at the worst.

However, I’ve read somewhere (don’t ask me where) that a full ROM (chest to floor) pushup is approximately 75% BW. So, I think a 3:1 sub for BW is a little high. My 2 cts.

I’ve done a 3-1 sub before.  It’s not great, not bad either.

TexasPatrick - 12 August 2009 08:34 AM

Ramona Soldier - 12 August 2009 07:39 AM

i need some help. no matter how hard i try i cant go all the way down with the cleans is there a way that i can train my body to do that? i had ACL reconstruction and i think i still have that fear of screwing it up again.

Front squats below parallel.  And very light cleans.  Work up slow to gain confidence.  A clean is a deadlift, a killer pull, and then a ballistic front squat.  You should be able to do it and done properly (though I am no doctor) you should be able to keep lateral stress off your knees and by going below parallel you’ll keep that tremendous potential pressure off your knees and on your quads and hammies where it belongs.

Thanks alot I will try that. theres nothing worse then saying you did something and you didnt do it right. hopefully when linda comes around again ill be ready.