Monday 090824

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090727.

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.

*** If you cannot do pull ups do not sub jumping pull ups.

Here is the scaled version of Cindy (Chelsea’s impatient little sister)
Big Dawgs:
as Rxd

Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

-or-

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

The CrossFitBrandX record for Cindy is 39 rounds as Rx’d. Set by one of our CrossFit Kids!
http://www.CrossFitKids.com

No scaling for Mary. Its a Big Dawg workout.

Puppies and Buttercups: If you cannot do pull ups do Beginner or assisted pull ups.

If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead. For a great push up progression see the free CF kids journal. http://www.brandxmartialarts.com/pdfs/BXKIDSCFNEWSfina11.pdf

Cindy

Pack

As many rounds in 20 minutes:

3 Pull-ups
6 push-ups
9 squats

Rounds: 23 (pr)

Totals for workout 69 pull-ups, 138 push-ups, and 207 squats.  Prior best was 21 rounds.

On Saturday did:

Move tables and chairs (as 5 man team): 70 tables, 100 chairs

for time: fast, I guess.  I have no idea.  Felt and saw my crossfit working though.  Great feeling.

On Sunday did:

Rest.

On Monday, August 24th did:

More table/chair job.  And then:

Broad Jump-Pushup 250 meters (after every 10 jumps, do 10 pushups): 14.5 rounds (145 jumps, 145 pushups)

for time: 19:25

Compare to: 132 jumps, 65 pushups (5/10 jumps): 11:15

It was pouring rain, to my clothes and shoes were waterlogged, and the track was really soft.  Would I have killed my previous time if I had done it the same way?

Also, some might have noticed that I rode my bicycle 135km last Friday to a castle.  My last two fingers (ring and pinky) on both hands a still slightly numb.  Is there anyone with experience with this out there that can tell me what the hell this is?  I’m going to see a doctor tonight but…

yesterday did hang power cleans: 80,85,90,90,95F,90,90

20090820

“Karen”

Sub 45# thrusters

Time : 11:35

“Cindy”
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Did this scaling last time but got time mixed up and did 12min. Today did 20min as prescribed.
1st 8 rounds regular pullups, the had to switch to ring rows cuz I was struggling. Completed 10 more rounds for a total of 18 rounds.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As Rx’d

16 rounds. last time i got to 6 and couldn’t continue but i was sick with glandular fever and didn’t eat well that week because of it so i was low on energy.

cfwu replace pull up by 5 hspu

Cindy as Rxd 20 rounds

streching/yoga

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
buy in 3 squat muscle ups/ double under practice
10 rounds + 4 pull ups

Felt good till round 6 then hit a wall

Cindy as RX’ed

18 rounds. (PR)

pvcgunner - 23 August 2009 11:17 PM

On Saturday did:

Also, some might have noticed that I rode my bicycle 135km last Friday to a castle.  My last two fingers (ring and pinky) on both hands a still slightly numb.  Is there anyone with experience with this out there that can tell me what the hell this is?  I’m going to see a doctor tonight but…

You pinched a the ulnar nerve in your hand. Here’s a link to info and how to avoid it:

http://www.hughston.com/hha/a_15_3_2.htm

From experience it can take a long time to recover. 6+months for me.

Cindy
as RX

15 rds

first time as Rx with all kipping pulls
I am stoked.

My first Cindy, good times!
I ran for 12 min at Puppy Scaling 1-4-7. It felt really good (intense, hard), I think I went for 12 rounds but I lost count. I am feeling really good about the progress I made in the squats, which are a major concern of mine now. All in all - a great workout. I’m going to keep count of the rounds next time by counting times I step up to do pullups, I just stupidly didnt have a strategy ahead of time.

I’m really loving all this DOMS! Go crossfit.

This is my first time doing this type of workout, but here is the workout I did and the time.

Lunges 100ft, pull-ups (non-assisted), and sit-ups.  I completed the Rx’d workout: 21, 18, 15, 12, 9, 6.

Time: 15:40

The workout was really tough (I wasnt standing when I finished), and also I did take a couple of breaks to readjust grip (slipping), but I gave it all I got! 

From Sunday:

Puppies:(Modified)
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute

Subbed 12” box jumps for DU

Box Jumps = 107
Situps (unanchored) = 71