1 of 11
1
Friday, May 28th, 2010 - “Nutts” Hero Workout, RIP Lt Nutall
Posted: 27 May 2010 04:03 PM   [ Ignore ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  7683
Joined  2004-08-09

“Nutts”

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

LtAndrewNuttall_th.jpg

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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. Wwe 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 forum

 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: 27 May 2010 04:47 PM   [ Ignore ]   [ # 1 ]
Puppy Dawg
Rank
Total Posts:  7
Joined  2010-03-10

A fellow Canadian…. :-( RIP Andrew

Looking forward to a scale on this one though.

EDIT
P.S. I’m sorry I didn’t hold my comment until the scaling was posted. Hope it’s ok…..

Profile
 
 
Posted: 27 May 2010 06:57 PM   [ Ignore ]   [ # 2 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14103
Joined  2004-06-18

Big Dawgs:
As Rx’d

Women - Deadlift 205   YES!
Wall Ball 14
Plate 25

The Porch:
For time:
10 Handstand push-ups
205-225 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45lb plate

Women Deadlift 155-185
Wall Ball 14
Plate 25


Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

Women:
Women Deadlift 65-95
Wall Ball 8-10
Plate 25

Puppies:
5 Handstand push-ups (or Progressions)
25-45 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 27 May 2010 07:30 PM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  178
Joined  2010-04-23

Fran “Puppies”
65# Thrusters
Pullups (Assisted)

21-15-9 Time 8:31

Boy I read that 3 to 5 minute then my first round took over three and I new I was in trouble!
This was my first use of a barbell.  I went and purchased a 6’ straight bar for my current weights so I could do some of the barbell work I was missing with the dumbell only workouts.  I should have scaled back the reps but I am really feeling it and that will work for me, I need everything I can get.

M/47/230/5’10”

First Crossfit wod 5-19-10

Profile
 
 
Posted: 27 May 2010 07:45 PM   [ Ignore ]   [ # 4 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  152
Joined  2010-04-08

Fran: 8:11


Warm up: CFWUx3 no pullups.

65# thrusters and toe assisted kipping pullups split into 9 rounds of 5 sets each.(EDIT:  actually it was 95# thrusters..seems I cant convert kilo’s to pounds..)

I hit some muscle failure in the end of last three sets of the thrusters.

Cash out: Lying on the floor,I can still taste blood.

 Signature 

M/33/6’2’‘/190

CF DOB 08 April 2010

“It matters not how straight the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the Captain of my soul.” Invictus by William Ernest Henley

‘‘Give me a minute, I’m good. Give me an hour, I’m great. Give me six months, I’m unbeatable.’’ Col. John ‘Hannibal’ Smith

‘‘If you done it, it ain’t bragging.’‘
Walt Whitman

Profile
 
 
Posted: 27 May 2010 08:51 PM   [ Ignore ]   [ # 5 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  100
Joined  2010-04-08

Pack:
For time:
10 Handstand push-ups (against wall)
135 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups
70 Wallball shots, 7kg, 10’
120 Tuck Jumps
Run 400 meters with a 25lb plate

20:18

Cash out w/ 50 push-ups.

 Signature 

m/38/5’6/165
Crossfit Birthday 100409

Profile
 
 
Posted: 28 May 2010 12:37 AM   [ Ignore ]   [ # 6 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  141
Joined  2009-12-05

“Nutts” Pack scaling


10 Handstand pushups (toes on smith machine bar at head height)
100# deadlifts, 15 reps
25 box jumps - 16” high (I screwed up when setting this up, I thought it was higher..glad it wasnt, these killed me)
35 pullups - assisted on gravitron
70 wallball shots (subbed 15# dumbbell thrusters, wallball doesnt show up at the gym until the manager does)
120 Double Unders (subbed tuck jumps, gotta work on DUs)
run 400m with a 25#plate (my shirt is now covered in rust, we gotta get better plates around here)


I was almost afraid to look at my time, I felt like I was dragging the entire time, nothing but the HSPU and DL were unbroken. Apparently I did better than I thought or I should have gone heavier on some things…

15:56

 Signature 

F/31/5’0”/135lbs/Started CF 091205

milspecchick.wordpress.com

Profile
 
 
Posted: 28 May 2010 01:09 AM   [ Ignore ]   [ # 7 ]
Stray Dawg
Avatar
RankRank
Total Posts:  18
Joined  2010-05-27

Thanks for the welcomes, seems like you’ve all got a great community.

Today I did Friday 100521. I’m built more for the endurance WODs than the strength ones, so I tried to pack exercise. I thought the small track I was running on was 200 M and I did two laps.  I found out later that its 250 M, so I did 500 M each round.

CFWU, assisted chin-ups and dips

3 rounds
500 M
35 squats

Time: 10:25

Felt pretty good, was definitely tired at the end but not completely gassed. I got really tired about half an hour after finishing. I don’t think the extra distance made much of a difference, the first 50 M after transitioning to the run was the hardest part. I’m already starting to feel gains from crossfit (hasn’t even been a week); hopefully in a couple of months I’ll be able to do WODs like this RX’d!

 Signature 

M/25/5’11/165lbs
Crossfit DOB: 2010/05/24

Profile
 
 
Posted: 28 May 2010 01:49 AM   [ Ignore ]   [ # 8 ]
Boxer
RankRankRankRankRankRankRankRank
Total Posts:  655
Joined  2008-09-14

Front squat 3 x 5

Front Squat 5 x 50 kg, 5 x 60 kg, 5 x 65 kg

Had to do a quick one today, missed last two days entirely. Life getting in the way of crossfit again….

 Signature 

M/40/190 cm (6’3”)/90 kg (200 lbs)

Profile
 
 
Posted: 28 May 2010 04:08 AM   [ Ignore ]   [ # 9 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  168
Joined  2009-05-18

“Nutts”
Puppies Plus:
8 Handstand push-ups Progressions - feet over bar on Smith machine
135 pound Deadlift, 15 reps
20 Bench jumps
25 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
40 Wallball shots, 14 pounds, 10’
50 Double-unders (or Tuck Jumps)
Run 400 meters with a 25lb plate

Time = 11:59

Pull-ups were broken - 7 kipping, (7, 4, 4, 3 w/ 36lb. asst.)
Tuck jumps
ended up walking half of the 400

 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: 28 May 2010 04:50 AM   [ Ignore ]   [ # 10 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  166
Joined  2009-11-05

Pack:
For time:
10 Handstand push-ups (or Progressions)
185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
240 rope jumps
Run 400 meters with a 25lb plate

17:26

 Signature 

M/36/5’11”/175#

“If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s beside the point. It’s simply that I just have to.”
- Emil Zatopek

Profile
 
 
Posted: 28 May 2010 04:50 AM   [ Ignore ]   [ # 11 ]
Hound
RankRankRankRankRank
Total Posts:  95
Joined  2010-03-18

5 min DU Practice

Modified CFWU (3 Rounds)
20 Second Sampon Stretch
10 Overhead squat with broom (sub 8 3lb. dumbbell split cleans 2nd round)
10 Burpees (sub 9 pushups 2nd round)
15 Good Mornings, 30lb
9 Slow Negative Pullup*
9 Bench Dip


*Skipped today

WOD:
5 Handstand Progressions (legs held at shoulder level by DH)
45 pound Deadlift, 10 reps
15 Box jumps, 12 inch box
20 Pull-ups (Jumping)
25 Wallball shots, 14 pounds, 10’  sub: 14 lb. Dumbell Thrusters
30 Tuck Jumps
Run 400 meters with a 10lb plate

17:28

Not happy with this time.  I smoked through the first 3 exercises and was excited about the time.  Everything from push-ups on, however, was broken sets. I should have walked the 400 meters instead of stopping and then running.

 Signature 

F/37/5’4”/177 - Crossfit B’Day: 03/18/2010 - Goals:An unassisted pull up of any sort

Profile
 
 
Posted: 28 May 2010 04:59 AM   [ Ignore ]   [ # 12 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  529
Joined  2009-01-20

Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Tuck jumps
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

Time : 26.08

Slowed on the DU’s and the pullups.

Buy out

Burpee Challenge day 4

and collapse

Profile
 
 
Posted: 28 May 2010 05:09 AM   [ Ignore ]   [ # 13 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  102
Joined  2010-05-18

burpee challenge: day 8

Puppies:
5 Handstand push-ups (Progressions - feet raised 34 inches on sofa back - found fairly easy, will go higher next time)
44 pound Deadlift, 10 reps
15 Box jumps, 22 inch box (otherwise know as thedumped fridge :o)
25 thrusters, 28 pounds,
30 side to side jumps over 6” obstacle
20 Jumping Pull-ups (moved to here instead of rx’d place, as the only thing i can do them on atm is a tree near my house, on an angle thick branch. not ideal, but the best i can do atm. made sense to do them when heading out for the run, rather than walking to the tree, doing these, walking 100 yards back home to do thrusters and jumps) - reps were very broken, just one or two at a time by the end.. received some very strange looks from people walking past… busy street)
Run 400 meters with a 25lb plate (was actually a rucksack filled with several plates, since i don’t have aplate this heavy as yet.

total time 15.03

found the run hard, surprising how much harder it is to run with the weight, especially consdering i woulda been carrying that weight and more around in fat just a few months ago.

but overall, pleased to do that time

 Signature 

M/40yo - weight now 210lbs (was 285 as of jan 1st 2010) height 6’3

crossfit first workout may 19th 2010

Profile
 
 
Posted: 28 May 2010 05:13 AM   [ Ignore ]   [ # 14 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  141
Joined  2009-12-05
martywolfman - 28 May 2010 05:09 AM

found the run hard, surprising how much harder it is to run with the weight, especially consdering i woulda been carrying that weight and more around in fat just a few months ago.

I noticed the same thing…was surprised.

No wonder I couldnt run last year

 Signature 

F/31/5’0”/135lbs/Started CF 091205

milspecchick.wordpress.com

Profile
 
 
Posted: 28 May 2010 05:16 AM   [ Ignore ]   [ # 15 ]
Big Dawg
RankRankRankRankRankRankRank
Total Posts:  348
Joined  2009-07-24

What is the CF standard for the 400 m run? 25lb plate in a back-pack, in our hand on one side or the other, in our hands out in front, or over head, or what?

Profile
 
 
   
1 of 11
1