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Friday, April 30th, 2010- Burpees, Sit-ups, KB swings, Pull-ups, Handstand Push-ups
Posted: 29 April 2010 06:04 PM   [ Ignore ]
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FRIDAY 100430

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Compare to 040823.

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.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 29 April 2010 07:38 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
as rx’d

women 1 pood KB

The Porch:
60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-ups

women 1 pood KB

Pack:
40 Burpees
35 Sit-ups
30 Kettlebell swings, 1 pood
25 Pull-ups
20 Handstand push-up progressions

women 25# dumbbell or Kettlebell

Puppies:
35 Burpees or squat thrusts
30 Sit-ups
25 Kettlebell swings, 15-25 pounds
20 Beginner or assisted pull-ups
15 Handstand push-up progressions


Handstand push up progressions:
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv

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.

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Posted: 29 April 2010 08:33 PM   [ Ignore ]   [ # 2 ]
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Pack:
40 Burpees
35 Sit-ups
30 Kettlebell swings (subbed 35 pound plate)
25 Pull-ups
20 Handstand push-up progressions (ankles hooked over bar)

15:02

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Crossfit Birthday 100409

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Posted: 29 April 2010 08:36 PM   [ Ignore ]   [ # 3 ]
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Welcome to Bizzaro World FitCross with today’s DOW.

Classic Superfriends!
http://www.youtube.com/watch?v=vhUdE71IGNA

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M40/6’2”/157lbs
My WOD blog:  StatCrossFit
Crossfit Birthday:  January 4 2010!
What is INITECH?

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Posted: 29 April 2010 08:37 PM   [ Ignore ]   [ # 4 ]
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And yes this is the same as Tuesday’s WOD, just backwards.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 29 April 2010 09:13 PM   [ Ignore ]   [ # 5 ]
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Metric - 29 April 2010 08:37 PM

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.

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This is no democracy. It is a dictatorship. I am the law.

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Posted: 29 April 2010 09:18 PM   [ Ignore ]   [ # 6 ]
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mjm2005 - 29 April 2010 09:13 PM
Metric - 29 April 2010 08:37 PM

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.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 29 April 2010 11:51 PM   [ Ignore ]   [ # 7 ]
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I always KB swing to overhead. Is this generally right? As I see people swinging to parallel, so I’m not sure which CF asks for.

Cheers.

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F/30/5’6/80kg

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Posted: 30 April 2010 12:32 AM   [ Ignore ]   [ # 8 ]
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Sebbie314 - 29 April 2010 08:36 PM

Welcome to Bizzaro World FitCross with today’s DOW.

Classic Superfriends!
http://www.youtube.com/watch?v=vhUdE71IGNA


LOL That anti-gravity belt would come in handy.

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Posted: 30 April 2010 01:09 AM   [ Ignore ]   [ # 9 ]
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Almost The Brave - 29 April 2010 11:51 PM

I always KB swing to overhead. Is this generally right? As I see people swinging to parallel, so I’m not sure which CF asks for.

Cheers.

I swing till my arms are straight overhead like they did in the triplet wod at the 2009 games. Not sure if everyone does that but if I always do the same then I know if im improving.

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Male,31yr old,5ft10ins,78kg

Xfit started 02-08-08 smile Uk Xfitter

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Posted: 30 April 2010 01:14 AM   [ Ignore ]   [ # 10 ]
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Wod as rx’d with 55lb dumbbell
Time=18.43

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.

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Male,31yr old,5ft10ins,78kg

Xfit started 02-08-08 smile Uk Xfitter

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Posted: 30 April 2010 02:17 AM   [ Ignore ]   [ # 11 ]
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Puppy version

35 burpees
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 smile

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F24/190lb/5’9”
CFDOB 3/20/10
Burpee Challenge started 4/21/10

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Posted: 30 April 2010 02:35 AM   [ Ignore ]   [ # 12 ]
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Friday 100430

5 rounds for time of:
90m swim
20x push-ups inclined
20x sit-ups
20x squats

Time: 27.20

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M / 31 / 1.85cm /71 kg

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Posted: 30 April 2010 03:00 AM   [ Ignore ]   [ # 13 ]
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800m run
CFWUx2
Front Squat #45x5, #55x3
20 extra pullups with band

WOD
Front Squats 3-3-3-3-3
65-75-95-105-115F(2)

My last one rep max was #110, so being able to do two at #115 is pretty exciting. smile

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F 28 years/5’8”/22 weeks, Due May 8th

CrossFit Binghamton

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Posted: 30 April 2010 03:22 AM   [ Ignore ]   [ # 14 ]
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cfwu no ghd and pull up 10,10,10

As Rxd 18:39

HSPU took more than 5 minutes. 1 sec better than Tuesday

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

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Posted: 30 April 2010 03:29 AM   [ Ignore ]   [ # 15 ]
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The Porch:
60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-ups

17:01…I hate burpees

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M/33/5’8/155
Going in one more round when you don’t think you can - that’s what makes all the difference in your life. - Rocky IV

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