Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.
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.
The point here is to put you outside your comfort zone. The thruster weight is heavy. The reps are adjusted to accommodate this. Pick a weight with this in mind.
Big Dawgs:
as Rx’d
women 105-115
The Porch:
Five rounds for time of:
135 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
women 85-95
Pack:
Five rounds for time of:
85-105 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
women 55-70
Puppies:
Four rounds for time of:
20-35 pound Thruster, 5 reps
5 Muscle-ups
Run 200-400m
Buttercups:
Three rounds for time of:
pvc-15 pound Thruster, 5 reps
5 Muscle-ups
Run 200m
Subs.
Typical Big Dawg sub for muscle ups is 4/1 pull ups and ring dips to muscle ups. (But let’s face it, if you can’t do a muscle up your not really a Big Dawg, so get practicing so you can do it as rx’d next time.)
If you cannot do Pull ups or dips the typical subs for those are
Pull ups
Beginner pull ups or assisted pull ups
Ring Dips
Bar Dips or Bench dips
Monday 100201
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Ribs still a little sore, but not too bad today.
Scaled thrusters to 115 Rounds 1-3 and had to drop down to 95 for rounds 4 and 5.
No rings so did bar muscle-ups for rounds 1 and 2 and 4-1 pull-ups/dips rounds 3-5 (otherwise I’d still be there trying to get through Round 3!).
Ran on treadmill @ ~7min/mi pace all rounds - probably could have gone faster.
Total time 33:42
Great workout!
Thanks for reminding us to get out of our comfort zone. These thrusters should be interesting, I’m aiming for around 70lb for just 5 reps.
So with subbing, does this look right?
5 rounds for time of:
70lb thruster, 5 reps
20 bodyweight row
20 dips
run 400m
I have rings for muscle up subs, but not allowed to use them at the globo. Maybe later in the day I can do MU practice as well? If it wasn’t for the running, I’d do this at home (only concrete around here, and I no longer have cushioned shoes but am not confident of my form to be sprinting on this surface yet…)
Skill work:
3 Rounds:
Frog Stand x 10 sec
Frog Stand to Headstand @ end of limit ALMOST GOT IT! Last round was too exhausted, but Rounds 1 and 2, I almost got to a headstand, but I transferred too fast and almost fell. Round 2 was closest to going to headstand to handstand.
FS:
Warmed up with 135 x 3, 155 x 2 Lesson learned: warm-up sets should start lighter to get used to the stress
Work set (3-3-3):
185 - 205 - 225(PR)
Metcon:
5 RFT:
BW Bench Press, 3 reps (BW = 160#)
6 Bar dips
10 Sit-ups
Time: 07:03 I’m slowly learning that BP is all well and good, but rounds 4 and 5 slowed because the weight got very heavy and the point of the metcon was kinda lost. Will remember that for next time. Dips and Sit-ups felt good
Cash out:
Log 1:00 of handstand against wall Due to fatigue, I split this up into two 0:30 holds
Static Stretches
The Porch:
Five rounds for time of:
135 pound Thruster, 5 reps
5 Muscle-ups (subbed 4:1 beginner PUs and body weight dips)
Run 400m (treadmill, 5-6 mph)
06:28
06:16
07:27
07:21
07:17
Total Time: 34:49
$-In: CFWU x 2 rounds (modified with 5 beginner PUs and 5 dips) + Thurster WU
$-Out: Wasn’t happening!
Wow!!! That was sick. Feel like a noodle. PUs were too far away from the dips…lost time going between. Run on the treadmill felt pretty weak, just didn’t have the gas. Thrusters were challenging, but felt great! Great WOD!!!
A couple of hours of team building and snowshoing today will be a breeze compared to this WOD.
Saturday: snatches and squats (that just sounds dirty)
1.5 mile run
CFWU
7 rounds for time: 75# for all: 7x power snatch, 7x snatch balance, 7x ohs
time: 26:11
1.5 mile run
Ummmm, holy crap. I did the pack scaling for this workout and it made me feel like I needed to do the puppy scaling. Haha, I’m glad there are workouts like this that make you completely reevaluate yourself. Makes me want to push harder. I want to hit big dawg scaling by the end of summer. Did I mention I’m also really happy that today is my rest day?
Haven’t updated in a while. Got the plague right after fight gone bad. Still haven’t figured out how to keep track of my points on fight gone bad without messing up my time.
3 rounds
samson stretch 30 sec
push ups 15
hang count 30 sec
v-up progression 15
rings (just held myself up on straight arms)
handstand (feet against the wall) not sure how long i held this, probably was 15-20 sec
