30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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.
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
Thank you Laura. Standard GHD sit up warning. If you do not do GHD sit ups regularly do not do them in the workout. Build up to them by including them in your daily warm up or cool down.
Big Dawgs
as Rx’d
Pack:
30-25-20-15-10-5 rep rounds of:
Sit-up
Back extension
Knees to elbow
65-95 pound Stiff legged deadlift
Puppies:
20-15-10-5 rep rounds of:
Sit-up
Back extension (or supreman’s)
Knees to elbow (or progression)
25-45 pound Stiff legged deadlift
Thanks GardDawg for the quick reply on the scaling! I’m halfway across the world, in the Philippines and I was about to do my own scaling. Luckily, it was going to be 20-15-10-5, just as you prescribed.
This one is going to be killer. Thanks also for the warning re: GHD situps. Still can’t figure out the difference between good and bad on the video.
In the WOD with SDHP and inverted hangs I found to my surprise that I can’t actually invert myself on a bar. I then moved to rings and found it easy to do even with straight legs. I could only completely invert myself on the bar if I pulled my feet between my hands so that my legs ended up on the “wrong” side of the bar. Anyone else have a similar experience? Also good thing it wasn’t for time - constantly going upside down made me quite nauseated at times.
02072010
CFWUx2
Stephen
30,25,20,15,10,5 for time
GHD sit-ups (subbed regular sit-ups - ribs still sore)
back extensions
knees-to-elbows
95# stiff legged dead lift
29:17
Finished with Bench Press: 185x5, 205x3, 225x2, 245x2, 135x12
“Stephen” - Puppies
Pre-warm up: 2 games of ultimate disc
CFWU - 3x15 squats, back-extensions, sit-ups, x10 on pull-ups, dips
20-15-10-5 rep sets
Inclined sit-ups, back-extensions, knees-to-elbows, straight leg deadlift with 45# bar 15.24
Cool Down - 4x300m run + 100m backward run, 3x8 flights of stairs
Post-cool down - flag football
“Stephen” Puppies:
20-15-10-5 rep rounds of:
Inclined (or is it declined? head is lower than body!) Sit-up
Back extension
Knees-to-elbows
45# Stiff-legged deadlift
BUY-IN: Ultimate game, 3x15 CFWU (3x10 pull-ups and dips)
WOD: 16:25
CASH-OUT: 4 x 300 run forward, 100 run backward, 4 x 8 flights of stairs, up and down
Whew, those knees-to-elbows were killer. A tip to the newbies out there: I find them way easier if I can stare at myself in a mirror. I was doing them earlier by pivoting my head up as I’m trying to put the knees to the elbows and wasting a lot of energy. It also helps to keep your trunk vertical.
I should be able to chop off at least a minute on this WOD once the K2E are less difficult and I can do more in a row. Looking forward to tomorrow’s day off!
“Stephen” - Puppies
Pre-warm up: 2 games of ultimate disc
CFWU - 3x15 squats, back-extensions, sit-ups, x10 on pull-ups, dips
20-15-10-5 rep sets
Inclined sit-ups, back-extensions, knees-to-elbows, straight leg deadlift with 45# bar 15.24
Cool Down - 4x300m run + 100m backward run, 3x8 flights of stairs
Post-cool down - flag football
Is a tuck-up the same as described in this link: http://www.crossfitbrandx.com/index.php/forums/viewthread/6426/ (a tuck sit pull up)? Anyone have links explaining them? Video would be awesome too. Thank you. (Planning for tomorrow… luckily today is a rest day. I’m not feeling very well - sore throat, cough, etc.)
15 12 9 6
95# SDLHP
pull to inverted hang My form is def. getting better on DL of any kind and I had a blast with these I feel like I could have gone up in weight, now the hangs were a different story try as I might I could not get myself inverted on the bar I was useing, so I tried knees to elbow, toes to bar, toes to elbows, knees to bar and just about every other combination of lower body to upper body I could think of ( well almost) all to no avail, but much to the amusement of the “bros’” at the gym, even heard one say ” doesn’t he know your not supposed to move that much on standing rows” I love my gym.
Sat. Feb 6
SU 50 x 2
CFWU 5x2
Deadlifts 5,5,5,5,5,5,5
185, 185, 225,225, 275,275,285(F)
The last set I could not even get the bar off of the floor but it was a long day at work before I got to the gym and my nutrition has been less than stellar.
all to no avail, but much to the amusement of the “bros’” at the gym, even heard one say ” doesn’t he know your not supposed to move that much on standing rows” I love my gym.
