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Wednesday, June 23rd, 2010 - Dumbbell Thruster/GHD Situps
Posted: 22 June 2010 04:07 PM   [ Ignore ]
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Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb db), Mikko Salo 5:53, Kristan Clever 6:03 (35lb db), Miranda Oldroyd 11:13 (40lb db). 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 forum.

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Posted: 22 June 2010 08:10 PM   [ Ignore ]   [ # 1 ]
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GHD sit ups should only be done in a metcon if you have been doing them regularly. If you haven’t been doing them regularly begin to include them in your warm ups or skill work regularly. 

Big Dawgs:
as Rx’d

Women - 35#

The Porch:
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 Situps

Women - 35#

Pack:
Three rounds for time of:
30-35 pound dumbbell Thruster, 15 reps
30 Situps

Women - 20

Puppies:
Three rounds for time of:
5-15 pound dumbbell Thruster, 10 reps
20 Situps

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Posted: 22 June 2010 08:29 PM   [ Ignore ]   [ # 2 ]
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Just a clarification, does this mean 25 pounds on each dumbbell? Thanks.

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Posted: 22 June 2010 08:43 PM   [ Ignore ]   [ # 3 ]
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CF Endurance: 3000M Row 14:50

WOD
Three rounds for time of:
35 pound dumbbell Thruster, 15 reps
30 GHD situps

11:13

Wasted some time dropping from a 50# dumbell to a 35#.

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Posted: 22 June 2010 09:26 PM   [ Ignore ]   [ # 4 ]
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midpacker - 22 June 2010 08:29 PM

Just a clarification, does this mean 25 pounds on each dumbbell? Thanks.

For as Rxed?
No, 50 pounds each.

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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.”
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Posted: 23 June 2010 12:12 AM   [ Ignore ]   [ # 5 ]
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Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Now I have read the above post I realise I have cocked up :(.....

Did as Rx’d - or so I thought:

50 lb total (worked on basis that 2 x 25 lb dumbbells were required so used 2 x 12.5 kg (27.5 lb) bells) for Thrusters.

Did the GHD situps lying over swiss ball with feet hooked under bench.

Time: 4 min 12 sec

If I get chance will have to do this WOD again later with the correct weight….....

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Crossfit DOB 1/6/2010

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Posted: 23 June 2010 12:17 AM   [ Ignore ]   [ # 6 ]
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Ambiozione - 23 June 2010 12:12 AM

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Now I have read the above post I realise I have cocked up :(.....

Did as Rx’d - or so I thought:

50 lb total (worked on basis that 2 x 25 lb dumbbells were required so used 2 x 12.5 kg (27.5 lb) bells) for Thrusters.

Did the GHD situps lying over swiss ball with feet hooked under bench.

Time: 4 min 12 sec

If I get chance will have to do this WOD again later with the correct weight….....

Forgot to include my cash out:

5 x 5 deadlifts 140 kg (309lb), 140 kg, 160 kg (353lb), 160 kg, 170 kg (375lb)

3 x 8 bent over row 70 kg (155lb)

3 x 8 wide grip lat pull down 3/4 stack

3 x 8 wide overhand grip pull ups

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M/41/5’9”/205lbs/UK

Crossfit DOB 1/6/2010

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Posted: 23 June 2010 01:35 AM   [ Ignore ]   [ # 7 ]
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As I will be doing this 1 arm should I increase the reps????

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Posted: 23 June 2010 02:22 AM   [ Ignore ]   [ # 8 ]
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3x (1-6) Pull-up Ladder
3x (1-6) Push-up Ladder
Then:
KB Swing:
10 reps @ 15#
10 reps @ 35#
10 reps @ 53#
Then:
5 minute 20# Dynamax ball Throws
Then:
4x (30sec Work/30sec “Rest”) Push Press @ 15# KB’s
“Rest” is in OH position

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Posted: 23 June 2010 02:41 AM   [ Ignore ]   [ # 9 ]
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Buy in
10 squats
10 sit ups

DB Thrusters / GHD Situps Packish

3 rounds
30lb DB’s thruster x 15
30 Towel sit ups

Time : 8.08

Buy out

Burpee Challenge Day 18

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Posted: 23 June 2010 02:51 AM   [ Ignore ]   [ # 10 ]
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RJ

Pack:
Five rounds for time of:
Run 600 meters
15 ft Rope Climb, 2 ascents - did 10 assisted towel pull ups
25 Push-ups

38:19

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Posted: 23 June 2010 03:33 AM   [ Ignore ]   [ # 11 ]
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warm up
10 should press
10 push press
10 lunges
10 squat 30 kg
10 push ups
10 pull ups
stretching
times two

Puppies:
Three rounds for time of:
11 pound dumbbell Thruster, 10 reps
20 Situps
time: 3.27

getting closer to pack scaling in some WOD. This didn’t “kill” me. A little sweat but pulse did not explode. Every time I try pack scaling by body gets nuked and I have to take additional rest days. But I getting a feeling about which WOD could be a pack scaling for me. This one could…

stretching.

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Posted: 23 June 2010 03:44 AM   [ Ignore ]   [ # 12 ]
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CFWU

Pack:
Three rounds for time of:
35lb DB Thruster, 15 reps
30 Situps

Time: 5:05

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M/22/5’10”/160 lbs
CF DOB 2/22/2010

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Posted: 23 June 2010 03:54 AM   [ Ignore ]   [ # 13 ]
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CFWU x 2 No sit-ups

WOD
Three RFT of:
35 lb DB Thruster, 15 reps
30 Incline Sit-ups

7:20

CFWU x 1

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30M | 5’11” | 185 lbs
CF DOB 100602
180lbs 100902
I think I’m hooked.

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Posted: 23 June 2010 04:00 AM   [ Ignore ]   [ # 14 ]
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A day behind after an extra rest day
CFWUx3 (no pullups)
Buy in: Handstand Hold and HS wall runs practice

WOD - “RJ” Pack Scale:
5 Rounds for time of:
Run 600m
15ft Rope Climb, 2 Ascents (Subbed 15 Towel Pullups)
25 Pushups
Time = 22:15 mins

Psyched with my time and gave this one everything i had! Think maybe i could have done porch scaling but still kinda new at this so was a bit cautious. The 600m Runs were pretty similar on each round - 1 = 2:40 mins, 2 = 2:40 mins, 3 = 2:40 mins, 4 = 2:43 min, 5 = 2:42 mins and took these runs pretty slow paced particularly on the first few rounds so i had some gas left but was pushed pretty hard in the last round. Had to break up the towel pullups a few times on each round to ensure i did not reach muscle failure as they were strict and not jumping. Pushups were all unbroken as i find these to be one of my strengths and this is probly where i gained a lot of time. Wow did not realise that my body could sweat this much i actually felt like i was leaking! One of the toughest WODs i have ever done, RIP RJ.

Did not have much left to do a cash out but worked in some:
Rings Tuck Sit - Got 1 full min!
GHD Situps 2x15 reps
Wrist and Elbow Mobility

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Crossfit Birthday: April 25th 2010
M/20/5’10/168

Stats:
385lb Deadlift             Fran = Rx’d 5:00 mins        
275lb Back Squat         Helen = Rx’d 8:21 mins
200lb Clean               Run 5K = 20:02 mins
170lb Snatch             Jackie = Rx’d 6:54 mins
Pullups - 31               HSPUs - 21

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Posted: 23 June 2010 04:03 AM   [ Ignore ]   [ # 15 ]
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35# DB thrusters-15 reps
30 sit-ups (anchored)
3rft-9.19

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

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