10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10’
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.
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.
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.
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…
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
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!
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
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.
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.