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.
And we have a BBoJ and GD mainpage sighting!
BBoJ is kneeling down far left of the front row. Using Boz to prop herself up by the looks.
GD is 6th from the left, right at the very back in a red shirt, hiding behind Tucker.
In case you still can’t tell them apart, BBoJ is the pretty one.
Modified “STEPHEN”
30,25,20,15,10,5 rep rounds of :
-situps
-supermans
-toes to bar
-95# stiff legged deadlift
24:39 and on a side note , the little catnogs brought 3 silver medals home from rhode island
I do GHD situps regularly, but beause of some mechanical failures of the machine I use (i wont hold my legs in) I have to go slow or I fall off. (amusing for those around me, not so fun for me). Since this is a timed WOD, should I do another type of situp I can do fast, or just do the GHDs slowly?
Today was “Undo all the Super Bowl Eating Woes” day.
WU:
3 Rounds
5 FS (45#, 65#, 85#)
3 HSPU (head to deck)
15 Sit-ups
Skill Work/WU:
3 FS (95#, 105#, 115#)
Push Press, 3 reps (95#, 105#, 115#) Need to work on Push Press. Since I haven’t done it in so long, I kinda lost the rhythm of it all
FS:
WU: 5x45#, 5x65#, 5x85#, 3x95#, 3x105#,3x115#, 1x135#, 1x155#
Work: 5x185#, 5x205# (PR)
BS:
High rep: 155#x15 High rep was just awful. I mean, the 205x5 just exhausted me up front, then I had this crap to do. Then, all that bad food I had started to haunt me for 6 reps, but I pushed through for another 9. Total suckage. I love it
WOD:
15-12-9
40# DB Swing
Sit-ups
Supermans
Time: 03:14 This felt really good. The DB Swings were heavy, yet manageable. Could probably do 5 pounds more. I’m slowly ramping up to 55# DB Swings. I’ll probably throw them into skill work or WUs.
Cash out:
3 Rounds
DB Sotts Press, 3 reps each arm (20#, 25# x 2) I like these!
Static stretches
Did the 21,18,15,12,9,6,3 with 115lbs for the SDHP.
Those inverted pulls suck, got them all, but painted pullup bars are a pain when your palms are sweaty. Man I’m going to feel this tomorrow…
I do GHD situps regularly, but beause of some mechanical failures of the machine I use (i wont hold my legs in) I have to go slow or I fall off. (amusing for those around me, not so fun for me). Since this is a timed WOD, should I do another type of situp I can do fast, or just do the GHDs slowly?
after the first round of 30 you will be doing them very slowly anyway..lol. The gym doesn’t maintain their equipment? sounds like a legal win for TP
I do GHD situps regularly, but beause of some mechanical failures of the machine I use (i wont hold my legs in) I have to go slow or I fall off. (amusing for those around me, not so fun for me). Since this is a timed WOD, should I do another type of situp I can do fast, or just do the GHDs slowly?
For a greater power output and maintaining intensity, I’d suggest subbing with another type of situp (regular anchored situps or abmat situps are the common subs, if I remember correctly).
Puppies, four rounds for time of:
40 pound Thruster, 5 reps
5 Muscle-ups (subbed 4 pull-ups and 4 dips for 1 muscle up - 70# assist first 3 rounds, 80# assist last round)
Run 400m (6.4 mph)
39:07
QUESTION! Okay, this took me forever and I’m wondering if I subbed pull-ups/dips correctly for the muscle ups? I did a pull-up and then a dip four times for every muscle-up rx’ed. If this is the correct assumption, then I am going to figure out muscle-ups real soon because it sucked (in addition to moving real slow this morning anyways). If I did this substitution wrong, I am going to assume this was not extra work, but more of a exercise in character development
I spent most of the time doing the pull up & dip move; it really seemed to slow down the pace of my workout.
Warm up: 200 jumping jacks
Puppies:
4 rounds for time of:
37 pound Thruster, 5 reps
Muscle up sub - 20 repeats:1 pull up; 1 dip with 70lb assist
Run 400+meters (5 laps around basketball court)
time 29:44
Puppies, four rounds for time of:
40 pound Thruster, 5 reps
5 Muscle-ups (subbed 4 pull-ups and 4 dips for 1 muscle up - 70# assist first 3 rounds, 80# assist last round)
Run 400m (6.4 mph)
39:07
QUESTION! Okay, this took me forever and I’m wondering if I subbed pull-ups/dips correctly for the muscle ups? I did a pull-up and then a dip four times for every muscle-up rx’ed. If this is the correct assumption, then I am going to figure out muscle-ups real soon because it sucked (in addition to moving real slow this morning anyways). If I did this substitution wrong, I am going to assume this was not extra work, but more of a exercise in character development
Nope, you’re right. 5 Muscle-ups = 20 Pull-ups, 20 Dips. It is truly a motivator to figure out muscle-ups sooner than later, I agree. It’s a combo of both aspects of your comment: lots of extra work + character development.
4 Rounds means… 80 Pull-ups, 80 dips… eww, awful. I feel for you. I have no rings and haven’t done bar muscle-ups yet, so I’m usually in the same situation.
