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.
Copy and paste back here please for the education of others.
Whatever I can do to help the group.
From the FAQ:
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.
Better to follow David Heyer’s directions for a homemade medicine ball:
take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
From the FAQ:
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.
Better to follow David Heyer’s directions for a homemade medicine ball:
take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute
Double-under Practice 30 seconds
Sit-up for 30 seconds
Row 500m
I got at least 10 double-unders, but couldn’t get them consecutively. Did something like 30-35 sit-ups. After the first three I realized that I am exhausted three days into the semester. Heaven help me.
From the FAQ:
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.
Better to follow David Heyer’s directions for a homemade medicine ball:
take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
Finally caught up from last week. Will skip the d/u/situp workout since it was similar to my make-up workout from Sunday.
Today—
“Death By Pullup”
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Last time I did this WOD, I used 20# ball for a time of 21 minutes. I was doing sets of 3 and 2 and doing a lot of resting. I am finding that scaling back often improves the quality and intensity of the WOD.
Buy in 2 sets of 5 reps each
push ups, OH squats with PVC, bk ext, samson stretch, and false grip ring pull ups
“I have set a goal to get that first muscle up”
PM CFE
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
6.7 on treadmill 8:57 pace
