Tuesday 090825

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090625.

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.

Big Dawgs:
as Rx’d
women - 65#

The Porch:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

women - 65#

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

women - 45#

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

women - 25#

Buttercups:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps

So the Porch is the same as the Big Dawgs?  Not that it has any relevance for me yet.

iMagnusX - 24 August 2009 10:59 PM

So the Porch is the same as the Big Dawgs?  Not that it has any relevance for me yet.

Yes, effectively there is no Porch. There isn’t always.

20090821 - Lunges, PullUps, SitUps

1   2:31  
2   2:42
3   2:37
4   2:21
5   2:04
6   1:47

Total Time 14:03
SitUps: feet anchored under table

good day to you all,

Yesterday i got stuck at traffic so my marvelous plan to workout at my work was a complete and utter disaster, managed:

warmup 10 pullups/dips/20 pushups and 10 OHS

50 8kg dumbell trusters at 2.31

and 10 HSPU then duty called….oh well planning should be better.

Today cindy and tommorow i think my toughest WOD, Thrusters, HPC and SDHP, cried last time maybe tis time i will only sob…Have a great day.

6 rounds at 65lbs

Horrible, just horrible!!!!

cfwu

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds

stretching/yoga

Good MOrning 5 am crossfitters. Sooo today I got up this morning at 4 and went to the park do Cindy. I was able to get a new PR of 13 rounds and 15 reps compares to my last one of 9 rounds. Anyway to make a long story short I did a warm up and was heading home after the workout to walk my dog for a cool down (live 2 min from park) when I heard this noise from a little over a week old tire. Found a chunk of metal wedged in it. So my workout looked like this.

W/U Static /Dynamic Stretching
Cindy 13 rds 15 reps roughly watch didn’t start

C/D Changing a flat tire soar for time. about 5 min really took my time

All i could do was laugh thinking about it and making one of my first post. So u guys have a strong day.

much LOVE to the community

CFWU x 3

Got as close to Rx’d as the weights would allow…

AMRAP in 20 min:
89lb (two 10kg’s on the bar) Thruster, 5 reps
89lb Hang Power Clean, 7 reps
89lb Sumo Deadlift-High Pull, 10 reps

5 rounds + 5 thrusters and 6 HPCs

First time doing thrusters, those are killer.. especially when you’re cleaning the weight just to start them.
Great workout nonetheless

Pack Cindy

AMRAP in 20 minutes of:

3 pullups
6 pushups
9 squats

14 rds even (might have been 15, but I’m going with the conservative number)

Yesterday

Row 5k

20:36

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

18 rounds

I’m in fairly good shape and the weights for Buttercups sounds a bit light.  I’m not in any rush to get hurt, though.  Would you recommend starting with Buttercups and judging how to scale from there, or should I jump to puppies and see what happens?

Thanks in advance

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

6 2/3 rounds plus 5 SDLHP

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

7 rds. Tweaked a lower back muscle in the middle of doing “cindy” yesterday so I didn’t push it as fast as I think I could have. Still, 65 lbs was a good weight for this 1st time w/o and I was pretty exhausted just the same.

Randy Strauss - 25 August 2009 04:17 AM

I’m in fairly good shape and the weights for Buttercups sounds a bit light.  I’m not in any rush to get hurt, though.  Would you recommend starting with Buttercups and judging how to scale from there, or should I jump to puppies and see what happens?

Thanks in advance

Hopefully some of the other guys can help you out as well but here is some penny advice. Being new to Crossfit and the movements it is wise to go with lighter weights. Get a baseline and then build from there. You could do a couple of reps at a lighter weight in the warm-up and see how the weight feels and adjust accordingly. Maybe 25 is too light and 45 is too heavy. 35 might be right in the middle. Biggest thing here is consistently good form at high intensity. If that means a pvc pipe, broom stick, puppy weight, etc. is what you need, then so be it. Many workouts I thought I could do as Rxd, I have found that I needed to drop 30+ to do the WO with good form. Hope this helps.