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Tuesday, July 27th, 2010 - Roy
Posted: 26 July 2010 04:19 PM   [ Ignore ]
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Tuesday 100727

“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.

MichaelRoyHero_th.jpg

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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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“To survive is not enough” - Matsuo Basho
“If it is not right do not do it; if it is not true do not say it.”—Marcus Aurelius

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Posted: 26 July 2010 06:57 PM   [ Ignore ]   [ # 1 ]
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My pull-ups are, well. . . they aren’t.  Could someone please direct me to instructions on how to build to pull ups?  Thanks!

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Posted: 26 July 2010 07:09 PM   [ Ignore ]   [ # 2 ]
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subbuilder96 - 26 July 2010 04:19 PM

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.

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Started crossfit 5/1/2009 265#‘s
“No matter whom you are you have weaknesses and Crossfit will shed light on those weaknesses, enabling you to work on them.” Me
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Posted: 26 July 2010 07:15 PM   [ Ignore ]   [ # 3 ]
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mastroj - 26 July 2010 07:09 PM
subbuilder96 - 26 July 2010 04:19 PM

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.

Double so on a Hero day.

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

M/54/5’11”/190

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Posted: 26 July 2010 07:20 PM   [ Ignore ]   [ # 4 ]
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Big Dawgs:
as Rx’d

Women - 155#

The Porch:
Three rounds rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

-or-

Five rounds for time of:
225 pound Deadlift, 10 reps
15 Box jumps, 24 inch box
20 Pull-ups

Women - 155#

Pack:
Three rounds for time of:
155-185 pound Deadlift, 15 reps
20 Box jumps, 20-24 inch box
25 Pull-ups

Women 95-115#

Puppies:
Three rounds for time of:
15-45 pound Deadlift, 10 reps
15 Box jumps, 12-15 inch box
20 Beginner or assisted pull-ups

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

M/54/5’11”/190

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Posted: 26 July 2010 07:23 PM   [ Ignore ]   [ # 5 ]
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So sorry for posting too early!  Won’t happen again.
Here’s my question:

My pull-ups are, well. . . they aren’t.  Could someone please direct me to instructions on how to build to pull ups?  Thanks!

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Posted: 26 July 2010 07:54 PM   [ Ignore ]   [ # 6 ]
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Slamcracker - 26 July 2010 07:23 PM

So sorry for posting too early!  Won’t happen again.
Here’s my question:

My pull-ups are, well. . . they aren’t.  Could someone please direct me to instructions on how to build to pull ups?  Thanks!

Look in the CF Beginner’s forum for the sticky on substitutions. It’ll take you to the CF Kids video that goes over different progressions you can use for working on pull-ups.

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Posted: 26 July 2010 08:02 PM   [ Ignore ]   [ # 7 ]
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Slamcracker - 26 July 2010 07:23 PM

So sorry for posting too early!  Won’t happen again.
Here’s my question:

My pull-ups are, well. . . they aren’t.  Could someone please direct me to instructions on how to build to pull ups?  Thanks!

Gladly.  The CF website lists progressions at http://www.crossfit.com/cf-info/faq.html#Substitutions6  .  In short:  it’s best to find a way to do an assisted pull-up (Gravitron, bands, weight bar on smith machine, spotter).  Failing that, jupming pull-ups can work.  Failing those… better to do lat pulls than nothing.

Good luck (from another poster whose pull-ups aren’t yet).

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33/M/6’/292# as of 8/4/2010 (started at 297#, 7/4/2010)

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Posted: 26 July 2010 08:22 PM   [ Ignore ]   [ # 8 ]
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7/24
Back squat, 1 rep 15#
Shoulder Press, 1 rep 15#
Deadlift, 1 rep 70#
Total 100

7/25
50 Push ups
50 Situps, doing good…time check 4:45
10 Squats…dog takes off with my stop watch, retrieve pieces from mouth
start over with squats, 10…legs are still on fire from yesterday…moving on,
Pullups, jumping to grab on to balcony overhead (no bar, no gym)12…hands getting tore up from gravel on balcony floor….cash out with some Burpees

7/26
rest day, went for an easy 5k to loosen up the legs(still a kinda akin from Finals WOD.

7/27
Looking forward to this one, will post results later.

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Posted: 26 July 2010 08:37 PM   [ Ignore ]   [ # 9 ]
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Weighted Dips, Cycle 6, Wave 3

Row 500m
Shoulder mobility

5 @ 45% - BW
5 @ 55% - 10
3 @ 65% - 20

5 @ 60% - 30
3 @ 85% - 40
1+ @ 95% - 50 (8 reps)

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“Do you have a purpose?”

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Posted: 26 July 2010 08:56 PM   [ Ignore ]   [ # 10 ]
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Good morning,

I got a question about the scaling for “Roy”.

Due to my shoulder still getting better i cannot handle the weight asked in the pack.
Puppies, however is way to easy, my stamina and endurance are good.

So i was thinking to do 5 rounds and do womens weight from pack?
Would you guys/girls agree, if not do you have a better idea?

Thnx a lot!
Caspar

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M / 31 / 1.85cm /71 kg

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Posted: 26 July 2010 08:58 PM   [ Ignore ]   [ # 11 ]
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Isn’t there an exercise that combines burpee into pull up then knee to elbow? Or knee to chest?  If so what’s it called?

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M/27/5’9/190… 182
CF DOB: February 2010


2 in 2 out

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Posted: 27 July 2010 12:11 AM   [ Ignore ]   [ # 12 ]
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firemandan - 26 July 2010 08:58 PM

Isn’t there an exercise that combines burpee into pull up then knee to elbow? Or knee to chest?  If so what’s it called?

yeah a burpee-pullup-knee to elbow is a body blaster

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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: 27 July 2010 01:27 AM   [ Ignore ]   [ # 13 ]
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Roy
Pack: 185# deadlift for 10 Reps
Time: 13:26

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M/44/5’5”/138
XFIT DOB 5-10-09

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Posted: 27 July 2010 01:44 AM   [ Ignore ]   [ # 14 ]
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Caspar - 26 July 2010 08:56 PM

Good morning,

I got a question about the scaling for “Roy”.

Due to my shoulder still getting better i cannot handle the weight asked in the pack.
Puppies, however is way to easy, my stamina and endurance are good.

So i was thinking to do 5 rounds and do womens weight from pack?
Would you guys/girls agree, if not do you have a better idea?

Thnx a lot!
Caspar

Do the pack routine with a lighter weight that works for you. Note the scaling and reason for your records (so you know what you did and why next time this comes up) and move on.

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“To survive is not enough” - Matsuo Basho
“If it is not right do not do it; if it is not true do not say it.”—Marcus Aurelius

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Posted: 27 July 2010 02:52 AM   [ Ignore ]   [ # 15 ]
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From Sunday 100725

Buy in:
Shoulder mobility exercises

“Angie”

For time:
75 Pull-ups (7 unassisted | 15 asst | 13 asst | 10 asst | 10 asst | 10 asst | 10 asst)
75 Push-ups (25 | 15 | 15 | 10 | 8 | 2)
75 Sit-ups (75!)
75 Squats (35 | 20 | 20)

19:47

My pull-ups are extremely frustrating. I am improving in every other capacity except this one.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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