1 of 12
1
Friday, April 23rd, 2010 - HPC and Burpees
Posted: 22 April 2010 04:10 PM   [ Ignore ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

David Lipson 2:57, Jason Khalipa 3:20, Todd Widman 3:36. Post time 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.

Answers to frequently asked questions can be found in the beginners topic.

 Signature 

We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

There is no substitute for good coaching.

Profile
 
 
Posted: 22 April 2010 10:10 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14159
Joined  2004-06-18

Big Dawgs:
as rx’d

women - 95

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

women - 65

Puppies:
Three rounds for time of:
15-25 pound Hang power cleans, 12 reps
12 Burpees (or squat thrusts)

Buttercups:
Three rounds for time of:
pvc-15 pound Hang power cleans, 10 reps
10 squat thrusts

 Signature 

All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

Profile
 
 
Posted: 23 April 2010 01:52 AM   [ Ignore ]   [ # 2 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  134
Joined  2009-06-17

Clean one rep every minute on the minute for 15 minutes.

115/146

Profile
 
 
Posted: 23 April 2010 02:29 AM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  102
Joined  2009-12-16

Three rounds for time of:
65 pound Hang power cleans, 15 reps
15 Burpees

Time: 6:51

 Signature 

F/30/5’1”/135 lbs
CF DOB 3/31/09

http://cravingcrossfit.blogspot.com/

Profile
 
 
Posted: 23 April 2010 03:09 AM   [ Ignore ]   [ # 4 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  1131
Joined  2009-06-02

WU
3 Rounds
HPC, 45# x 10
Push Press, 45#x10
15 Back Extensions
15 Sit-ups

Push Press
WU: 45x10x3, 95x5, 105x3, 115x1
Work: 145x3
So uh… I tried to pick up 155 and just said no, this ain’t happening. Plus, my PP form was just awful. So, rather than hurt myself and regret it, I backed down.

Press
High rep: 105x15 (8,5,2)
Press felt weak after a poor showing on PP. Oh well, I’ll bring it next week

WOD
Mainsite, Pack-scaled
Time: 06:36
Er, I just sucked today. No mental fortitude. Burpees were just ick and then that ick transferred to the HPC on rounds 2 and 3. Tried to keep it mentally but I just couldn’t bring like I wanted. I wanted sub 4, but my inability to get into it led to 6:36. Oh well… live and learn. Did I mention I hate burpees? Oh, yeah, trying to pull Sisu on this and not lying on the ground was really, really hard.

Skill work
TGU: 40x3 (left arm), 40x2 (right arm)
Wasn’t too stable with the right arm, so I stopped after rep 2.

Cash out
Some stretches
PWO nutrition

 Signature 

23/5’9”/162
Sisu
Double unders are stupid unless:
1. You have no other holes in your fitness
2. You plan on competing
- Garddawg

Profile
 
 
Posted: 23 April 2010 03:10 AM   [ Ignore ]   [ # 5 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  338
Joined  2009-07-15

CFWU subbed dip by HSPU 12,12,12

As Rxd 7:38 gased out

 Signature 

M36/5’11’‘/185#
Started Crossfit 07/15/2009

Profile
 
 
Posted: 23 April 2010 03:16 AM   [ Ignore ]   [ # 6 ]
Puppy Dawg
Rank
Total Posts:  11
Joined  2010-04-14

CFWU 3x10

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

12:09

Cash out: Partial ROM (about half way) HSPU 3x3.

 Signature 

Nobody dies wishing they had watched more TV.

M/5’10”/155/1974

Profile
 
 
Posted: 23 April 2010 03:29 AM   [ Ignore ]   [ # 7 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  168
Joined  2009-05-18

“Erin”
Custom Scale
Four rounds for time of:
25 pound Dumbbells split clean, 15 reps
21 Pull-ups, Graviton w/60 Lb assistance

Time = 14.54

From the first round my breathing was very fast (abnormally). I’m not sure if I over estimated my ability on the split clean or my seasonal allergies were getting the best of me.

 Signature 

43, 5’-8”, 185lb, Paleo since June 19th 2010, started at 197lb
Schedule: 3 on, 1 off, 2 on, 1 off

“You’re not lowering the weight, your increasing your power . . . ”—TP

Profile
 
 
Posted: 23 April 2010 03:38 AM   [ Ignore ]   [ # 8 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  204
Joined  2009-06-11

Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

CFWU 3x10

7:45 - been gone for a while, thought I was going to have a heart attack… but loved it.

Cash-out: 5 minutes stretching

 Signature 

38/M/6’2”/200

180 - 2009/10/31

Profile
 
 
Posted: 23 April 2010 03:39 AM   [ Ignore ]   [ # 9 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  237
Joined  2009-09-24

Back squats/dips

Pack:

5rounds back squat x 3 (295#)
45 bench dips

10:38

Ego got the best of me on this one.  Started with 320, got one round, and then barely managed 2 before getting buried.  320 is around my 3 rep max and maybe could do multiple sets at this weight IF I rested 2-3 minutes between sets and didn’t do dips in between….lesson learned…

Profile
 
 
Posted: 23 April 2010 04:16 AM   [ Ignore ]   [ # 10 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21

Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees

Time:  5:51

First real WOD under 6 minutes…WOW!!!  That was a kick in the butt.  First round was unbroken.  Second and third rounds were broken (HPC: 5-5-5, burpees: 5-5-5), but limited rest to less than 10 seconds.

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 23 April 2010 04:20 AM   [ Ignore ]   [ # 11 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1344
Joined  2009-12-21
kinyaner - 23 April 2010 03:09 AM

Oh, yeah, trying to pull Sisu on this and not lying on the ground

Que es esto?  What is this?

Edit:  An attempt to answer my own question:  http://en.wikipedia.org/wiki/Sisu.  The definition seems to fit the context.

 Signature 

35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

Profile
 
 
Posted: 23 April 2010 04:26 AM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  865
Joined  2009-01-18

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

As Rx’d: 3:21

I was shooting for 3:20 or lower. Almost made it. Everything was unbroken except the 15th rep of the 3rd round. I went for the pull and the bar flew out of my hand. Had to regrip and restart for that last rep. That might have made the difference in my time. Oh well…maybe next time.

 Signature 

<>< Col 3:23
M/30/5’11”/200#

“I tend to feel that if you want to do ANYTHING other than curl up in a ball and die immediately after a wod, we need to think about intensity there first.” - TP

Profile
 
 
Posted: 23 April 2010 04:28 AM   [ Ignore ]   [ # 13 ]
Puppy Dawg
Avatar
Rank
Total Posts:  13
Joined  2010-03-26

3 rounds for time:

10 burpees
20 crunches
25 squats

Time - 8:54

Cool - Down Stretch

Profile
 
 
Posted: 23 April 2010 04:33 AM   [ Ignore ]   [ # 14 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  126
Joined  2010-01-02

75# HPC x15
Burpees x 15
3rft: 8:24

 Signature 

37/M/6’3”/246
First WOD: 11.16.09 - 276lbs

Profile
 
 
Posted: 23 April 2010 04:35 AM   [ Ignore ]   [ # 15 ]
Mutt
RankRankRank
Total Posts:  41
Joined  2010-01-12

“McGhee” from 4-15?

puppies:
as many rounds in 20 min of:
55 lb DL, 5 reps
13 push ups
9 box jumps (step - 8” - gotta get some boxes or something for these)

7 rounds with 7:40 left - couldn’t do any more!  At first I felt I had “failed” but later when I realized I did 91 push ups and 3 months ago I could barely do 10 - I felt a lot better about this WOD!  grin )

 Signature 

F/40/5’5”/130
CFDOB 12/29/09

Profile
 
 
   
1 of 12
1