Puppies and Buttercups:
For time:
20 Pull-ups (1st 10 were dead hang!, then jumping)
20 Push-ups
20 Sit ups
20 Squats (only did 20, my quads were burning from squats a couple days ago)
Time: 4:50
Pull-ups were tough. They absolutely kill my elbows.
Sunday 090927
65# Thrusters
65# HPC
65# SDHP
6 RDs + 5 Thrusters
I didn’t get 14-15 RDs, but this is an improvement for me. I would have to scale back a lot to get that many. Third time doing this one and I get better each time.
First day my whole body hasn’t ached, so I went and did this:
as many rounds as possible in 12 minutes of
1-handed thrusters 5 reps 1-handed hang cleans(these felt like cheating curls. Am I doing something wrong or should I have picked another exercise?) 7 reps, 1-handed sumo high deadlift pull 10 reps
First day my whole body hasn’t ached, so I went and did this:
as many rounds as possible in 12 minutes of
1-handed thrusters 5 reps 1-handed hang cleans(these felt like cheating curls. Am I doing something wrong or should I have picked another exercise?) 7 reps, 1-handed sumo high deadlift pull 10 reps
only managed 5 rounds as my grip gave out.
It sounds like you might be lifting it with your forearm at the wrong angle. Try and remember the scare crow image from burgeners warm up. Still do the clean in the same manner as if you were using both arms, keep the front of your hand facing forward and your palm facing back. Then just use your triple extension to get the weight in the air, not your arm.
WU - 2 rds of 10 OHS, 15 abmats, 10 BE, 5 pullups, 1 seated muscleup followed by 3 ring dips
CD - not happenin - I am smoked!
Did this last month w 60# and did about 8 1/2 rds. Almost went up to 65# today but I’m glad I didn’t. The lower weight made for a better workout. I’ll keep it at 60# next time too and try to work up to a dozen rounds. Taped the bar where I grip it for the SDHP’s - that helped.
In August when we did this workout - I scaled down to 65 lbs and did 11 rounds. This time I did the workout as Rx’ed (95 lbs) and got 8 rounds in.
65lbs to 95lbs is a nice improvement, but I was hoping to get at least 9 or 10 rounds in.
What do all of you think? Is it an improvement?
I think that this is an improvement in the sence that your power output increased overall. However, I wouldnt have gone to as prescribed with your previous record at 65 #‘s being 11 rounds. You want to scale this so that you can get atleast 10 to 14 rounds. Next time Iwould probably go back to 65 #‘s and if you get above 15 then I would go as prescribed. Thats just my opinion, I am sure others will vary.
What Mastroj said. But here, to make it more obvious:
Last time: 65# x 22 movements x 11 rds = 15730 lb-movements/ 20 min = 786.5 lb-movements/min
This time: 95# x 22 movements x 8 rds = 16720 lb-movements/ 20 min = 836 lb-movements/min.
Not your traditional power units, but since we are comparing apples to apples, it’ll do.
First day my whole body hasn’t ached, so I went and did this:
as many rounds as possible in 12 minutes of
1-handed thrusters 5 reps 1-handed hang cleans(these felt like cheating curls. Am I doing something wrong or should I have picked another exercise?) 7 reps, 1-handed sumo high deadlift pull 10 reps
only managed 5 rounds as my grip gave out.
Maybe. With really light weight it’s hard to concentrate on movement with a DB. Light weight with a pvc pipe is easier for some reason to maintain form. What weight were you using? Maybe try to up it a little so you can really feel that “free-floating moment” when you pull your body under it.
In August when we did this workout - I scaled down to 65 lbs and did 11 rounds. This time I did the workout as Rx’ed (95 lbs) and got 8 rounds in.
65lbs to 95lbs is a nice improvement, but I was hoping to get at least 9 or 10 rounds in.
What do all of you think? Is it an improvement?
I think that this is an improvement in the sence that your power output increased overall. However, I wouldnt have gone to as prescribed with your previous record at 65 #‘s being 11 rounds. You want to scale this so that you can get atleast 10 to 14 rounds. Next time Iwould probably go back to 65 #‘s and if you get above 15 then I would go as prescribed. Thats just my opinion, I am sure others will vary.
An improvement, nonetheless. And now that you’re committed, I’d stay at 95# for the next time this comes up again, and work on bringing it up to 10 rounds.. ;o)
The last time I did this WOD and it was my first, I did it with 85#, and got 7 rounds in. I planned to do it as rx’d today, but I’m still not feeling 100% recovered from the last DLs I did, so I may just stick to 85# hoping to increase the number of rounds.. After all, it’s about beating my PR right now..
Scaled to Pack-ish
25kg thrusters, 5 reps
25kg hang power clean, 7 reps
25kg sumo deadlift high pull, 10 reps
9 rounds with 1 sec spare, flopped to a heap on the floor at that point!!
Last time did 22.5kg and got 10 full rounds and half way through 11th.
Hey Guys, I’m a little confused….been reading posts and am not sure whether next time it is best to decrease weight and go for more rounds???
Thanx gang
Yeah, today at CFNE was a goat delight. I’ve been dreading this, and working on it a little in preparation, but it came sooner than expected (no real surprise there). We also had a cute little L-sit buy-in to make the sit-ups more fun. Ha!!!
Buy-in:
3 x 1min L-Sit hold. Sadistic. ‘nuff said.
Annie: (scaled)
50-40-30-20-10 rds of
Double-Unders
Sit-ups
It was gonna be a slog, so I cut the rd of 40. Was still a slog(forgot this, 15:42), but somewhere in there I managed 10-12 in a row of double-single-double, so there’s some hope for the future of this one. Sit-ups were fine - no monkey butt which is a pleasant surprise.
Cash out:
Muscle up progression work and ring dips. Gonna kill this one in October too….
which is a pleasant surprise. 
