SATURDAY 100313

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed 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.

Bob, from CrossFit California City, wrote a post about his experience as part of the CrossFit Kids staff at the Arnold Sports Festival which is featured today on the affiliate blog here http://www.crossfit.com/cf-affiliates/2010/03/saturday_100313.html.  Bob has perfectly captured why we love what we do.  I don’t often ask folks to do anything other than the WOD but if you have time, and you appreciate what Bob wrote, post a thought to the thread on the A blog.  Thanks, I would appreciate it and I am sure Bob would as well.

Big Dawgs
as Rx’d

women 14#

Pack:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 10-14 pound ball

Women 8-10#

Puppies:
Complete as many rounds in 12 minutes as you can of:
Run 200m
20 Wallball shots, 8-12# pound ball (8 foot target)

***** from the CrossFit FAQ*****
The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.

Last couple of days looked like as follows:-

MONDAY 100125

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Scaled to 40kg thrusters for 4 reps
Time 13.47

TUESDAY 100126

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Clean 85kg
Bench Press 105Kg PR
Overhead Squat 50kg

First time in heavy cleans so quite please with that.  Thats my first overhead squat with weight ever so my technique is still horrible. I’ll do some research in the journal and practice.  Finally really pleased with the Bench press total.  Ive been benching for over 10 years and i’ve never been able to get passed 100kg (not that i do heavy singles often) so really pleased.

THURSDAY 100128

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

90kg-95kg-100kg-105kg-110kg-115kg-120kg

Form got poor on the last one but not too bad.

This was a very intense killer that had me gasping and feeling sick.

CWFU (15) * 3

A variation on a theme for 20 Minutes.

Row 500m
15Kg Plate - Thruster * 20

6 Rounds

Cash Out - Elliptical
30 Secs Sprint with 45 Secs Steady for 15 mins.
Stretch

20100313

Puppies:
Three rounds for time of:

20 Double-unders
10 Pull-ups (Assisted )
25 pound dumbbells Squat clean, 10 reps

time: 14:20

wod
Front Squats 5-5-5
40kg,45,47.5 PR

AMRAP in 20mins
Run 400m
9.5kg thrusters, 40 reps

4 rounds 400m 19:58

That was rough, tough and not feeling very buff!!!

as Rx’d
Complete as many rounds in 20 minutes as you can of:
Run 400m
5 kg dummbells Thrusters, 40 reps

Post rounds and fractions of rounds completed to comments.

Completed 4 rounds + 400m + 20 thrusters.

My shoulders started to burn like hell at the end.

CFWU subbed dip by HSPU 10.9.9

I realised my homemade wall ball was only 12pounds so I wrapped 3 2.5pound weight around and wrapped the whole thing in a pilates mat with duck tape and use that blob as my 20 pound wall ball on my 10’ target

As Rxd 3round +400m flush

Wod with 45lb thrusters
Total=4 rounds+300m(approx)

I need to get mentally tougher to keep moving through the pain of high rep thrusters.

WU
- Hip and Shoulder prep

STRENGTH WORK
- Squat 80kg x5 x3 PR
- Press 42.5kg x5 x3 PR

METCON 10 Rds of “Cindy”
Time 6:24 PR

Cash out
- Reverse Hypers
- Playing with handstands and shoulder rolls

Pack:
Three rounds for time of:

30 Double-unders (1st round DUs, 2nd round tuck jumps)
15 Tuck sit pull-ups
35 pound dumbbells Squat clean, 15 reps

18:48

I felt like crap today, and only ended up getting through two rounds before I stopped. I just didn’t have the wind today to push through.

ok the garage gym is done    

So per Catnog’s request I came up with this wod in honor of my little niece born this week. It was also my wife’s first CF workout

“Temprance” born 3/9/2010

3 RFT
9 225# Deadlift
20 wallballs
10 burpees
9:10

Kyra did

2 RFT
5 55# Deadlift
10 dumbbell thrusters(2-10# dumbbells)

5 burpees

AMRAP 20 min.
200 single unders
40 wall ball shots 16# ball

4 rounds+200 single unders

Puppies:
Complete as many rounds in 12 minutes as you can of:
100 single unders
20 Wallball shots, 11# ball (8 foot target)

3 rounds + 40 SU

Finally I could use my jump rope in a workout

On vacation for a week (no gym or equipment so ran 5km one day and did 8 rounds of 400M run, 20 pushups, 50 situps another day)

Today I did the CFWUx2 & the WOD from Mar 10th, 10 rounds for time:
65lb deadlift (first round used 85lbs, every other did RDL’s)
10 pushups

11:37

Attempted the WOD from Mar 11th…did 30 double unders and went to do an L-pull but had little energy left!
Going to attempt that WOD later today!!!!

F/32/5’6”/129lbs

prinze79 - 13 March 2010 05:54 AM

I need to get mentally tougher to keep moving through the pain of high rep thrusters.

Don’t we all pal . . . don’t we all . . .