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.
One of the mainsite videos today is an extract from Tony Blauer’s seminar at Brand X and features a slightly worried looking Top Dawg. Flinch and Self Consciousness with Tony Blauer, a CrossFit Journal preview video [wmv] [mov]
I have an old leather weight belt which I wear and run a metal chain around the weight and then through the belt. But really all you need to do is put some weight in a backpack.
As im behind i was supposed to do
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
but my lack of rope, inability to do a HSPU and OH onelegged squats left me doing-
CFWU followed by
5RFT
Strict pullups 5[first round I did 15 but there was no way I was getting 5 rounds of that] - didnt have a towel around to do that sub
Regular pushups 15
OHS 10 [bar only, as I’m still trying to ensure my technique]
Time 9mins25
I realise this is pretty much me making it up and not a WOD…is there other subs I could have done, which would have made more sense, or been more “crossfit”?
Shoulder Press 3 x 50 kg
Front Squat 3 x 60 kg
Deadlift 3 x 110 kg
Wanted to try something a little random today. The Front Squat was clean limited, my clean has been a disaster lately, I couldn’t even get 65 kg (PR is 74!).
Or take a tie-down strap (or a weightbelt, or chains, of a combination), and pass it through the hole in your weight plates, close it. Then you step into it, with the weights between your legs and the strap behind your back.
So I was planning on doing the 400M run and Wallball WOD from the other day, only problem is I have the night watch so I won’t be working out until around 2330-0000 and its raining. Kind of puts a damper on the run. Any good alternatives to emulate the run? I was thinking just getting on the treadmil and doing a 1/4mile for speed, or I’ve seen that some people subbed the run for Singleunders. Any good suggestions on a good alternative for a rainy night and limited equipment (ie. no row machine)?
