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.
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Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remain
I scaled was the wall- ball shots. The ball weight was 14lbs instead of 20lbs
I did towel pull-ups instead of rope climbs
I had to do assisted pull-ups for the last round to get through this WOD
Reps were ten rounds for wall ball shots and towel pull-ups. My rest time between rounds ended up being 1:30
This WOD really wore me out!!!
I anticipated not being able to CF for the next 3 days due to work overload, but this kind of thing can be done on a lunch break! *dances* err, *CrossFits*
75 pull-ups were the killer - took me almost 10 minutes to get through them
Buy-in was some light stretching
Cash out was a short bout with Pukie. He punched me in the stomach about 40 sit-ups into my set of 75. I managed to fight him off and hold down my breakfast. Ken-1, Pukie-0
I had to scale the pullups and I used a red band for them. Last time I did the puppies WOD with beginner pullups so I feel pretty good about this. I am definitely ready for a rest day.
I am trying to get the hang of the double unders and I managed about 4 or 5 of them today using the Buddy Lee 1,2,3 explode thing and I seemed to get the timing a little better like that but I still cannot do them unbroken. practice, practice, practice,
WOD
squats Pushups pullups situps
I did box pushups and beginners pullups , the first set and the first 7 or 8 pullups of the second set were feet elevated then it was feet on the floor after that.
5
15
25
12:24
cool down involved much panting and then
10 KB swings with a 55lb dumbell( hard on the hands after the PU)
1x joints warm up + 3x CFWU including pull ups with 6Kg more, GHD sit ups, and raised legs push ups
WOD 1: CF Total
Squat: 5x 70 & 80Kg warm up. Work out: 95Kg - 100Kg - 107,5Kg (237lbs) - 1 Rep Max PR
Press: 5x 30 & 40Kg warm up. Work out: 45Kg - 47,5Kg - 50Kg (110lbs) - equal 1 Rep Max
Deadlift: 5x 90 & 100Kg warm up. Work out: 110Kg - 115Kg - 125Kg (275lbs) - 1 Rep Max Pr
Total: 622lbs
I felt I sacrificed Form for weight during the Deadlift and possibly the squat also. Happy about the new PRs but less than I should because of my possible bad form.
My first time rowing this distance. Had not done more than 1k max before. Dunno if it’s a good time or not, but was wrecked when I finished it, so happy about that
Hadn’t done this in a while.
19:52.5 (PR over last year by 1:46.4, lifetime by 17.9s - wayyyy back in 2004 - had to dig into the old C2 logbook to find that stuff )
)