CF Warmup + 500m row

The Porch: Scaled…
135 pound Squat clean, 10 reps
20 Toes to bar…not quite there, more of a knees to elbows move right now
20 Box jump, (not sure of the height, used a box in my gym…lower than 24”)
10 Muscle-ups - PROGRESSIONS
40 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders - TUCK JUMPS
115 pound Thruster, 10 reps
20 Pull-ups - ASSISTED
20 Burpees
200’ Walking lunge with 45lb plate held overhead

TIME: 29.20….horrible idea to not eat lunch…body completely failed on me midway…

puppy 11:55 (10 reps each)
subs notes:
toe to bar - attempts
muscle ups - did pullups and tried to lower slowly
30 jump ropes

I haven’t been doing WODs since the first big snow storm - all the shoveling and wading through 2 ft snow that first weekend was enough.  Also been working too much.  I do have CrossFit to thank for not being very sore the next day.  I hate think how I would have felt if I hadn’t been doing CF!  Everyone else I knew was complaining about being sore.

i hope to get back on track!

135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Jumping Muscle-ups
30 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300’ Walking lunge with 35lb plate held overhead

37:29, what a slog

20100215
WARMUP:
5:00 cycling

WOD
Pack (modified):
95 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 10 x (3 asstd. pullups / 3 asstd. dips)  asst = 70#
25 pound dumbbell Push press / push jerk, 20 reps
20 Box jump, 20 inch box
65 pound Thruster, 10 reps
20 Pull-ups (asst = 70#)
20 Burpees
200’ Walking lunge with 25lb plate held overhead

WOD Time 31:30

Modded somewhere between buttercups and puppies:

10x 75# squat cleans
20x situps
10x 12” box jumps
10x inverted rows
10x assisted dips (30% offset)
20x 20# db push press
15x jump ropes
10x 75# thrusters
20x inverted rows

time- 14:33

Yes, I left out burpees and lunges.  I had nothing left mentally by that point.  Hope to include them next time this comes around.

95 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Dips
15-20 pound dumbbell Push press / push jerk, 20 reps
45 pound Thruster, 10 reps
45 Pull-ups
20 Burpees
200’ Walking lunge with 35lb plate held overhead
28:41

Press
Cycle 3, Wave 1, Day 1
Training Max 115

Warm Up:
Starrett Shoulder Prep (recent journal video)
    This is awesome by the way!
5 @45lb.
5 @55lb.
3 @65lb.

5 @75lb.
5 @87.5lb.
reps @ 97.5 lb.  (10 reps)

Metcon:
Five rounds for time:

1 rope climb (15’)  got 3.5 legless and then switched to beginner climbs
10 push press (85 lb.)
20 kettlebell swings to eye level (1.5 pood)
1:00 rest

        Climb - P.P. -  KBS -  Rest - round total
Rnd 1 0:15 - 0:54 - 0:43 - 1:00 = 2:52
Rnd 2 0:15 - 0:41 - 0:59 - 1:00 = 2:55
Rnd 3 0:22 - 1:01 - 0:53 - 1:00 = 3:16
Rnd 4 0:32 - 1:07 - 1:04 - 1:00 = 3:43
Rnd 5 0:33 - 1:01 - 0:54 - 1:00 = 3:28

TOTAL - 16:13

******

3 hours later

super slow swim 1,250 meters

no kicks off the wall
42 minutes
avg. lag time was around 0:52/25m

OK, so now I know I can at least swim 1k non-stop, but holy cow am I slow. Granted, I was intentionally going super slow to see if I would survive, but dayum!

Tried to do the first drills for that Total Immersion thing, but it didn’t go so well. Supposed to float on your back, and learn that the water will support you. Yeah, well about that… I float about a foot under the surface, so that’s not working out so well.

On the positive side, this session was super easy.

tubagoo - 15 February 2010 05:16 PM

“Puppies:

I’m struggling w/ learning and remembering all of these different weight-lifting techniques: cleans, jerks, thrusts, squats, etc. and all of their combinations. I need a “weight-lifting for dummies” cheat sheet. Before all the workouts I research the WOD exercises on youtube & the Crossfit site, but their nuances elude me by the time I make it to the gym. Any help, guidance, or suggestions would be helpful.

Search Engine, Crossfit Website Demo’s, YouTube YouTube YouTube.

I spend my breaks at work going over different searches, demo’s and YouTube Videos.  I like to watch the perfect demo’s on Crossfit then watch some people screwing them up on YouTube.  The biggest thing to realize is this is a journey and it’s going to take some months to have everything sink in or “click” for you.  I’ve had to watch some of the same videos 15-20 times before I finally start to remember them.

edit - Also, I type up and print out my workout and visualize going through it several times before hitting the gym.  If I don’t know exactly what I’m doing I make detailed notes to help me remember the video’s and demo’s I have watched.  If someone elses terminology doesn’t work for you then make your own words up (like you would for a song).

WOD Pack:  Monday 100215.
For time:
95-115# pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (or progressions) - SUBBED 3/1 PULL-UPS & DIPS.  ALL PULL-UPS STRICT, ALTERNATED GRIP EACH TIME OFF BAR.
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders - SUBBED TUCK JUMPS.
95 pound Thruster, 10 reps
20 Pull-ups - ALL PULL-UPS STRICT.  ALTERNATED GRIP EACH TIME OFF BAR.
20 Burpees
200 feet Walking lunge with 25lb plate held overhead

I was between 15 and 16 minutes with Pull-ups, Burpees, and Walking Lunge left and it all just started to fall apart . . .

TIME = 35.04.

pack puppy mashup

10 hang squat cleans 65#
15 hang ab curls
15 tuck jumps
30 pullups/30 dips (for MU)
15 pushpress 20#
30 single unders
15 thrusters 45#
15 pullups
15 burps
150’ walking lunge w 5#

14:52

definitely going to do more weight w/ pack reps next time

Jessie5 - 15 February 2010 07:27 PM

Congrats on the pullup PR! That is a great accomplishment

Thank you!  Have you watched this vid?  It really helped me get the kipping.  Keeping the core tight was key for me.

http://journal.crossfit.com/2009/06/santa-cruz-gymnastics-cert.tpl

You’ll have to login or subscribe to watch the vid, but it’s a good one.

MrsMorgan - 16 February 2010 10:18 AM

Jessie5 - 15 February 2010 07:27 PM

Congrats on the pullup PR! That is a great accomplishment

Thank you!  Have you watched this vid?  It really helped me get the kipping.  Keeping the core tight was key for me.

http://journal.crossfit.com/2009/06/santa-cruz-gymnastics-cert.tpl

You’ll have to login or subscribe to watch the vid, but it’s a good one.

I’ll go watch right now. My boyfriend has a subscription so I will be able to view. I got a good kick going yesterday, towards the end of the 20 and it helped a lot. I am using a smaller band to make myself work harder so I think little by little it will get better.

SUNDAY 100214

Max rounds and reps in eight minutes of:
4 Handstand push-up progressions (feet on bar at chest height)
25# Kettlebell swing, 8 reps
12 sit-ups

6 rounds + 3 sit-ups of 7th round.

Well after a long layoff due to injury and a shift work change, I am back into Crossfit.  I also brought my 14 year old son for the ride the last couple weeks and just now posting. We modified the pack scaling:

Me: 95# squat cleans x 10   Son:  45# squat cleans x10
    20 hanging knee lifts           20 hang knee lifts
    20 tuck jumps                 20 tuck jumps
    10 ring pull ups                 5 ring pull ups
    10 ring dips                     5 ring dips
    20# dumbell push press       10# dumbell push press
    20 regular jump rope           20 regular jump rope
    20 burpees                     20 burpees

This is where my son met puckie and we ended the day.  Welcome to the club son! 

On the road… Went to CF Valley Park in the St. Louis area.  Herb made me work for it

Pack level - Slightly scaled even more

75lb Squat Clean - 10 (went with form insetad of weight)
20 Toes to bar
20 Box jumps 24”
10 Muscle ups (ended up doing jumping mu’s with ringsat about 5.5’ - I am 6’)
25 lb Dumbell push press - 20
20 Double unders
95lb thrusters - 10
20 pull ups
20 Burpees
200ft walking lunges holding 25lb plate

about 27 minutes.

This makes ultras seem easy.

No Mas….........

Beer me