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.
A couple of other helpful hints:
It would be not uncommon for a Big Dawgs to do this workout with unbroken sets. Keep that in mind when choosing your scaling!
Handstand Push ups ROM requires that in the bottom position you touch your nose to the floor and in the top position your elbows are extended and your shoulders are activated.
Sit ups can be anchored or unanchored just make sure to note which you choose. What they cannot be is a crunch. The ROM for the sit up requires your shoulder blades to touch the ground and coming to a seated position. At BX the Big Dawg version requires the butt stay on the ground, feet unanchored and hands flat on the ground, arms not being used for momentum.
Burpees when you bring your feet and prepare to jump it is a good idea to:
a. Jump your feet to the outside of your hands
b. rock back on your heels
c. Extend your Thoracic and Lumbar regions (straighten your back)
You will find if you do this that you are in something that approximates the bottom of the squat. It is much safer and more efficient to jump from that position than the usual position people find themselves in.
And yes this is the same as Tuesday’s WOD, just backwards.
Same scaling or scale up? I did Puppy-ish last time but got sub-10….I think 8:35.
I was thinking, up it a bit but shoot for between 10-15 minutes… Just, nothing beats the feeling of tearing through the WOD.
As a rule of thumb, take a look at the times posted here and in the mainsite comments for Tuesday’s version.
Discard the slowest and fastest and look for the median time of people doing it as Rx’ed.
If your time on Thursday is faster than that, then you can adjust the scaling up a bit. If it’s slower you need to stay where you are.
9 seconds faster than in the opposite order. I was much faster on the burpees and swings but little bit slower on the situps and hsp. Much slower on the pullups. After the swings I had nothing left for em. I find they use similar muscles and movements and struggle to do em back to back.
30 sit ups (with my toes under weights)
25 dumbell swings (i went over to the scary rack and got a big 25lb, i am making progress haha!)
20 assisted pull ups (lowered assistance weight again)
15 hand stand push up progressions (knees on bench)
14:37, I think thats a little faster than my time in the reverse order. Burpees were still the longest, I glanced at the timer and noticed they took me almost 6 minutes to do!
Good work out though, I am feeling stronger and its only been about a month of crossfit for me