Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 GH Situps (on stability ball)

Mark and I spotted each other on the HSPU’s.  Great workout.  We thought it might be a fun one to do for 20 minutes, too, with maybe a 65# shoulder press instead of HSPU’s.  Just a thought.

Me:  6 rounds plus 4 HSPU
Mark: 5 rounds plus 4 HSPU, 8 KB swings, and 4 GH situps

Max rounds and reps in eight minutes of:
4 Handstand push-ups progressions
1 pood Kettlebell swing, 8 reps
12 abmat Situps

7 rounds + 4 HSPU

+ 45 burpees

I tried the 1.5 pood but wasn’t comfortable using it for the WOD. Guess I should play with it more often.

Buy in
- Dyn stretching

Metcon 100214 modified - amrap 8 of
- 4 HSPU
- 24kg DB swings, 8 reps
- 12 GHD Situps
Total 5 rounds

Cash out
- Weighted back extensions: 32.5kg x5 x3 PR
- Hang power clean - worked on form

Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps (Used 45# plate)
12 Situps

4 rounds, had problems with the HSPU, 6 shaky ones and kept falling over. Switched over to putting my legs over a couch and doing pushups that way- felt too easy.

2/14/10
1.a. Weighted step ups: 15 w/45lbs, 12 w/70lbs, 12 w/70lbs
1.b. Pull ups: 3x12
1.c. weighted dips: 3x8 w/20lbs

Cashed out with 2 rounds of:
10 leg raises
dips (1x8 with 20lbs, & 1x8 explosive)
4 weighted plyo squats w/20lbs
2 weighted pull ups w/20lbs

Max Snatch
CFWU 3x15
Practiced with wooden bar, moved up to 45# bar
Maxed at only 65# - still learning the lift
Cool Down 20 minute circuit of: Running with medicine ball throw; medicine ball sit-ups; Turkish get-ups; push-ups

Camry18 - 14 February 2010 08:21 AM

This was my first CF WOD
I went with the “puppies” and did about 5 rounds of:
Handstand progression (I put my knees on a Cedar chest and tried doing push-ups, hope this is ok? My mom would never let me use a wall…)
8 reps of swinging a 10 pound dumbbell (heaviest dumbbell I own)
12 sit-ups on the floor

Question: Can I do a cardio workout later today if I feel like it? I would have done about a 30 minute cardio workout today, since yesterday was a strength day…I am trying to figure out how to work CF into my workout routine but I feel like if I replace it I might not be doing enough? What other things do you typically do? Thanks!

Great job everyone!

That was excellent work adapting the WOD to what you have. Well done.

As far as doing extra work, we cover that in the FAQs in the beginner’s forum:
http://www.crossfitbrandx.com/index.php/forums/viewthread/4744/

If the extra work is sport specific skill work, that’s fine. CF is excellent basic fitness training for other sports.
If the extra work is for general fitness, no you shouldn’t.

Right now, starting out, you may feel like it’s not enough. Very shortly, probably within 3 weeks, you’ll be hanging out for the rest days when joy of joys, you get to do nothing!
People who add extra work to CrossFit before they’ve developed the capacity to recover from the CF workouts find they burn out very quickly.

Throw away your other generalised fitness programs. You’ve found the best and only one you’ll every need.

Press Day

Bench Press first
10x45, 5x 140, 173, 179

Shoulder Press
5x45, 5x95, 115, 2Fx120.5

11x87

Then

Amrap 8
4 hspu bridged to toes on workbench
8 KB swings 55#
12 Sit-ups

7 rounds exactly.

AMRAP 8:
4 HSPU’s (piked)
8 KB swings - 1 pood
12 abmat situps

6 2/3’s

Warm-up
stretching
then…
3x
20 double-unders
15 lunges
10 k-2-e
HS hold

CFSB ME Work, Cycle9 week5
Push Press
with arch supports
[3@115;3@145;1@165 warm-up]
5@170
5@190 NEW 5RM; current 5rep working point, (5RM=185)
5min rest, then…
Multi-rep @170 attempt >10reps in a single set or in as few sets as possible with 1min rest b/w sets; got 8,4 (multi-rep max is 9@170)

10min rest, then…

WOD
3x 900m run (0.56mi)(loop route)
rest interval=previous run time
1=3:33
2=3:31
3=3:31

Don’t get the opportunity to run that often…  Next time move to 0.75work interval for rest.

Deadlift 5-5-5-5-5-5-5 reps

CFWU, 1 round

Deadlift 55, 75, 95, 115, 125, 135, 145

Max rounds and reps in eight minutes of:
4 Handstand push-ups progressions
20# Kettlebell swing, 8 reps
12 Situps

total: 8 rounds

had to do this one at my apartment today, i only have a 20# kb and no ghd’s

14-Feb-2010 SUNDAY

Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions) (knee on chair)
10-24 pound Kettlebell swing, 8 reps (20 lb dumbell)
12 Situps

4 + 4 HSPU, 7 DB swings.

Situps are definitely the slowdown factor.

W/U 10 min ET

Skills : 3x5 PVC OHS; 2x5 Beginner pullups.

I figured out that I have not been setting my feet far enough apart on the squats.

C/D 20 min ET.

Warm up:- arm swings/rotations, 10 abmat situps with arms cross chest feet unachored butterfly, 10 abmat back extensions, 10 knee highs, 10 push ups against upper thigh high bar, 10 chin ups with blue band assist - feet flat and together for the first 5, then 4” apart then 6” apart but no jumping assist.

Puppies:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (or progressions) - knees on 8” box head to deck
10-24 pound Kettlebell swing, 8 reps - 18lb / 12kg DB swings
12 Situps - abmat unanchoured

Completed 4 rounds + 4 HSPU progs + 8 DB swings

Good wod - I enjoyed this one, a little diferent but good.

Cash out:- Hanging knee raises x 10 (5,5), Push ups against just above knee high bar x 10 (5,5), 6 shoulder dislocates with band and then some power snatch practice. I didn’t do max snatch yesterday because of foot and also because I still haven’t got a suitable bar - I used my normal one but have to hold on to the screw thread part and still can’t really get wide enough to squat with it but thought 10 power snatches with empty 7kg / 15lb bar was better than nothing.

Susan H - 14 February 2010 12:17 PM

I think I’m able to say that I did my first real pullup today during my warmup.    I could only get one, but it was there!  I’ve been doing CF for just under two months now and I can’t get over how fast I’ve been able to see results!  When I first started, I was using a gravitron for pullups with 45#(maybe more) of assistance.

Awesome job - major Congrats and exceedingly quick too!!!!