SATURDAY 100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

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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.
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Everyone should try this.  If you are unable to do a pull up sub in beginner or assisted pull ups.  Do not sub jumping pull ups.  If you are unable to do push ups do them on an elevated surface.

Yay. So while Im losing oxygen from breathing too hard, Im now supposed to also be able to keep track of a clock AND do math. All at the same time.

Sounds like fun!

Deb Hilton - 15 January 2010 07:44 PM

Yay. So while Im losing oxygen from breathing too hard, Im now supposed to also be able to keep track of a clock AND do math. All at the same time.
Sounds like fun!

Functional fitness

Are we supposed to stop altogether after 12 minutes, or is that just a minimum (theoretically could this last for 30 minutes or more)?

The WOD says to stay within the guidelines for “as long as possible”, but it also mentions 12 minutes

Thanks

Count backward . . .

rdaley - 15 January 2010 08:16 PM

Are we supposed to stop altogether after 12 minutes, or is that just a minimum (theoretically could this last for 30 minutes or more)?

The WOD says to stay within the guidelines for “as long as possible”, but it also mentions 12 minutes

Thanks

Keep going as long as you can, minimum 12 minutes.

12 minutes is really only 3 rounds of squat/pullup/squat/pushup.  At some point you’ll be squatting like a crippled dog and won’t be able to do all the pullups or pushups, I’d wager.

This whole cycle is reaaaaally squat heavy….... But It’s making me sexy, so I ain’t gonna complain.

Looking forward to getting killed on the squats/pull/pushups WOD.  It’s these WODs that make me wish my pullups were at least on par with the other routines so I could give it a fair shot.  Oh well, it’s motivation to lose weight (and gain strength). 

Meanwhile, I tried very hard to talk myself out of doing the handstands WOD.  I was excited to do them, then I got home and wanted to eat the pastrami burger my wife bought me (Apollo Burger for you Utahns) and go to bed.  Just as I was about to fall asleep, I read about tomorrow’s WOD and wanted to have another day’s rest before tackling it, so I trudged downstairs to the basement exercise room.

Warmup:  3 rounds of 30s samson stretches, 10 overhead squats, 10 sit-ups and 10 good mornings.  Also attempted a wall walk (it was awful) and again with my knees hooked on a barbell (also awful, and somewhat unstable).  Then I resigned to bear crawls.

3 Rounds of:
50-ft bear crawls
1-minute hand stands
15 handstand progressions, knees on bench, hands on short parallettes

The handstands were FUN, and at some points I was balancing without the the wall for some few seconds.  But they killed my forearms and wrists more than anything else, and I got quite wobbly at the end, especially coordinating with breathing.  I look forward to doing these again.  I did have to use parallettes to alleviate the strain on my wrists after the first round.

Oh, and did my 15 pushups/unanchored situps/prisoner squats earlier today.  85 days to go?  We’ll see…

TexasPatrick - 15 January 2010 08:27 PM

Count backward . . .

Guy on the mainpage comments had a great suggestion to keep counting into the pushup/pullup sets until you hit 60, then stop. 

In other words, if you do 45 squats, then you start your pullups count at 46, and stop at 60.  No math at all, just have to figure out how to keep track of the number of squats for 12 minutes.

I like this one!

This one sounds great.  I just hope I can get past 12 minutes and not be slogging it out to get to 12.

akadaedalus - 15 January 2010 09:19 PM

Warmup:  3 rounds of 30s samson stretches,

What are samson stretches?

iBrynn - 15 January 2010 09:52 PM

akadaedalus - 15 January 2010 09:19 PM

Warmup:  3 rounds of 30s samson stretches,

What are samson stretches?

http://www.crossfit.com/cf-info/faq.html#Exercises9

Hand Stand, HSPU etc sat pm awesome workout
3 rounds of 40 wall walks (sub for walking handstand), 1 min pike stand, 10HSPU progression(feet on bar on squat rack). 14:53
smashed.

As I’m not used to doing kipping pullups, the pull up rounds will become very hard for me.
Is it an idea to do “Barbara” today, so I can practice my kipping pullups?

Barbara  
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

Or should I just make a lot of squats every minute so I don’t have to do that much pullups?