For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090419.
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
Make every rep ROM perfect
Pull ups:
Make them games worthy reps. Full extension of the elbows and shoulder girdle to chest touching bar!
Pushups:
Full body touch at bottom, full extension at top(press down with your shoulders)
Sit ups:
Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
Squats:
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.
Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
so, no one has asked yet, is this a “chipper” so can we do, like 10 pull-ups then 10 push-ups etc. OR do we have to do all of the pull-ups THEN all of the push-ups etc?
so, no one has asked yet, is this a “chipper” so can we do, like 10 pull-ups then 10 push-ups etc. OR do we have to do all of the pull-ups THEN all of the push-ups etc?
I believe this WOD calls for you to complete all reps of the first exercise before moving on to next. For example, complete 100 pull ups, then 100 push ups and then on to the sit ups and so on. One of the WOD’s where u can partition is “Murph”......Angie is not “partitionable”
so, no one has asked yet, is this a “chipper” so can we do, like 10 pull-ups then 10 push-ups etc. OR do we have to do all of the pull-ups THEN all of the push-ups etc?
Chippers by definition are done from start to finish in the order stated.
Angie is definitley a chipper.
I believe Big D meant that you can break the individual exercises into smaller sets, not that you can take a nibble from each until you’re done.
Brand X standard is definitley Chipper style.
I counted for Top Dawg one day while he knocked this out in something between 15 and 20 minutes. He did it just for the fun of it, it wasn’t his WOD for the day.
I’ve recently started Crossfit and have been following your scaled WODs for a few weeks now, sticking to the Puppies level so I don’t overdo it.
Today I managed:
7 Pull ups followed by 18 Jumping pull ups(lowering fully and under control with no breaks)
20 Push-ups
20 Sit ups
30 Squats
Time: 5:14.
I was pretty puffed out by the end of this and breathing quite heavily but I felt the workout was rather quick. Should I consider moving up to the “Pack” level or should I continue at the “Puppies” level for a while longer? I’m just unsure of when I should move up a level as by the looks of things it will be considerably harder.
When the workout is quick like today I’ve been following it with practise on various movements such as bar squats, cleans, overheads, deadlifts, etc.
Anyway, thanks for the workouts guys I’m loving them.
Mr SS, I am sort of in the same boat. I’ve been doing CF for a little over a month now, on puppy level. The thing that is definitely limiting me the most is the heavy lifting. For instance, even on pack scale some WODs call for X amount of 95 pound thrusters. I can barely do a 95 pound thruster, so no point in even trying for that yet. For some WODs I can do pack scaling or even do the workout as Rx’d, so if the puppy scaling seems too easy you can always level up temporarily.
I also have a question of my own, regarding what GD said about sit-ups / crunches. What’s the difference? I hope it’s sit-ups I’ve been doing: feet anchored, knee angle of about 90 degrees, hands behind head, rise up chin to knees, then lower down onto your back. If these are sit-ups, then what are crunches? Something with a more limited ROM? Would be good to have this clarified once and for all.
Sun is shining, had a decent night sleep but most importantly I don’t have to row 2km today - nothing can phase me!!
Head to head with Leon on yesterday’s CF.com WOD
10 - 2 squat cleans, 63kg (139lb)
50 - 10 GHD sit ups (full ROM using stacked truck tyre’s)
11:54 - PB by 48 secs over last effort with parallel GHDSU’s
After class did this week’s challenge
Carry 1/2 bodyweight for 1 mile. Any drops are rewarded with 5 burpees before continuing.
Wore 9kg (20lb) vest and carried a short bar loaded to 38kg giving me 47kg which is about a kilo heavy atm. Kept a steady dog trot the whole way with bar carried in high bar position with hands draped wide crucifix style - no drops at all.
20 modified pull ups. Sitting on floor, bar between backs of two chairs, weight on arms and heels.
35 Wall pushups
20 Crunches. Back would not let me do any sit ups.
20 Squats.
20 modified pull ups. Sitting on floor, bar between backs of two chairs, weight on arms and heels.
35 Wall pushups
20 Crunches. Back would not let me do any sit ups.
20 Squats.
No time, just effort.
Leam
Nice one Leam.
Now next time, get your stopwatch and time it anyway. This will make it possible for yourself to compare efforts in the future, and get a accurate picture of your progress. Don’t compare your time to what’s posted by others. You’re competing with yourself.
It’s good to see you posting regularly. Keep it up.
