1 of 8
1
Thursday, March 24th, 2011 - Medicine ball cleans, Wall ball
Posted: 23 March 2011 04:04 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9761
Joined  2007-01-08

THURSDAY 110324

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Keegan Martin 6:32 (age 17), Matt Ross 7:05 (age 14). Post time to comments.
Both of these young men are Brand Xers and CrossFit Teens, ex-CF Kids.

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.

 Signature 

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

Profile
 
 
Posted: 23 March 2011 05:29 PM   [ Ignore ]   [ # 1 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  14046
Joined  2004-06-18

Matt is really coming on strong, he pulled 300 x 3 (with resets) yesterday.

Big Dawgs:
as Rx’d

Women - 14-16#

Pack:
Five rounds for time of:
15 Medicine ball cleans, 14-16 pound ball
15 Wall ball shots, 14-16 pound ball

Women - 10-12#

Puppies:
Three rounds for time of:
15 Medicine ball cleans, 5-10 pound ball
15 Wall ball shots, 5-10 pound ball

 Signature 

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

M/54/5’11”/190

Profile
 
 
Posted: 23 March 2011 10:33 PM   [ Ignore ]   [ # 2 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9761
Joined  2007-01-08

Deadlifts
3 x 142.5kg
10 x 100kg

A nagging pain in my lower left side got significantly worse during these, however I made the reps.
A bit ugly in the rounded upper back department.

 Signature 

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

Profile
 
 
Posted: 23 March 2011 11:19 PM   [ Ignore ]   [ # 3 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  115
Joined  2011-03-01

What to do if no medicine ball?

 Signature 

Если бога нет, то все позволено

Profile
 
 
Posted: 23 March 2011 11:33 PM   [ Ignore ]   [ # 4 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9761
Joined  2007-01-08
JimCBrooklyn - 23 March 2011 11:19 PM

What to do if no medicine ball?

Dumbbell cleans and dumbbell thrusters.

Or get a bag or backpack, stuff it full and use that.

 Signature 

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

Profile
 
 
Posted: 24 March 2011 03:02 AM   [ Ignore ]   [ # 5 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  183
Joined  2010-07-15

20 min AMRAP:

2 Strict Pull-ups 2 Burpees 200m Run,

4 Strict Pull-ups 4 Burpees 200m Run,

6 kipping Pu 6 Burpees 200m Run

8,8,200m …

How far can you go?

I came to:  18 pu and 18 burpees
total of 90 pull-ups, 90 burpees, 1800 m. Run

 Signature 

M-25-65 kg-1.73 m.

Profile
 
 
Posted: 24 March 2011 03:16 AM   [ Ignore ]   [ # 6 ]
Mutt
RankRankRank
Total Posts:  50
Joined  2011-01-07

W/U: ROM, jump rope for 1 minute on 30 seconds off for 6 minutes

Chipper - For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods (subbed 35lb DB)
40 Pull-ups (assisted)
30 Handstand push-ups (progressions)

19:34.31

Run 1 mile

 Signature 

M/27/5’7”/221 202lb

Profile
 
 
Posted: 24 March 2011 03:21 AM   [ Ignore ]   [ # 7 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  103
Joined  2008-08-23

Puppies:
Three rounds for time of:
15 Medicine ball cleans, 5-10 pound ball 5lb bag of washing wink
15 Wall ball shots, 5-10 pound ball barbell thrusters 7.5kg

6:28
Squat-tastic!! think I need to go and couch stretch for a little while smile

 Signature 

“It doesn’t get easier, it just sucks less” - Crossfit Delaware Valley

Profile
 
 
Posted: 24 March 2011 03:23 AM   [ Ignore ]   [ # 8 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  801
Joined  2009-11-18

Five rounds for time of:
15 Squat Cleans, 20# DB
15 Thrusters, 25# DB
11:23

Easy on paper, hard in reality.
Good metcon! Cleans were the hardest because I am so sore from my front squats of yesterday. (front squats & towel pull ups wod)

 Signature 

F/29/5’10/100

Profile
 
 
Posted: 24 March 2011 03:23 AM   [ Ignore ]   [ # 9 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  643
Joined  2010-07-09

CFWU (3 X 10; 6 asst. pull-ups & 6 asst. ring dips [P&G bands]; 20 sit-ups) + mobility + Burgener WU

.com WOD from 110316

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders (sub tuck jumps)
15 Power snatches (75 pounds)

2R + 26 tuck jumps

Scott

 Signature 

M 43/6’2”/226, CF DOB 100414 @296#

You have to break when you have muscular failure, you choose to break when you have mental failure. - Garddawg (I’m going to paint this on the wall in my garage.)

Profile
 
 
Posted: 24 March 2011 04:17 AM   [ Ignore ]   [ # 10 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  79
Joined  2010-07-06

movement prep:
lateral box steps; grapevine
hip mobility drills and air squats


Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

8:30


finished with spine and hip mobility drills.

 Signature 

“Running technique is the product or expression of your strength, balance and perception applied to a functional movement.”

M/42/6 ft/170#

Profile
 
 
Posted: 24 March 2011 04:23 AM   [ Ignore ]   [ # 11 ]
Terrier
RankRankRankRank
Total Posts:  61
Joined  2010-05-17

032411

five rounds for time of:

15 medicine ball cleans - 8 lb ball
15 wall ball shots - 8 lb ball

9 minutes 44 seconds

this was the heaviest medicine ball I could find at the gym and boy am I glad!  My legs felt like jello by the end!

Profile
 
 
Posted: 24 March 2011 05:10 AM   [ Ignore ]   [ # 12 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  342
Joined  2009-10-02

WU - SB x 8’ fartlek

Pack:
Five rounds for time of:
15 Medicine ball cleans, 14-16 pound ball (subbed 25# DB)
15 Wall ball shots, 14-16 pound ball (subbed 25# plate - horizontal thrusters)

Time: 7:57

Note: Felt a bit tired but after third rep felt energy returning.

Stretch/rehab

Sangin, AFG

 Signature 

CF Bday: 2 Oct 09
40+/M/6’2”/205 lbs
08 Jul 10 - 199lbs
19 Jan 12 - 208lbs

“Sic semper tyrannis”

Profile
 
 
Posted: 24 March 2011 05:24 AM   [ Ignore ]   [ # 13 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1232
Joined  2010-01-30

Crossfit Warm up

Focused really hard on negative pull ups during warm up.

THURSDAY 110324

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Used a 25 lb sand bag as the ball (a workout partner was using the 20 lb ball)

5:56

 Signature 

“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

Profile
 
 
Posted: 24 March 2011 05:44 AM   [ Ignore ]   [ # 14 ]
Puppy Dawg
Rank
Total Posts:  4
Joined  2011-03-24

Chipper

40 burpees
35 situps
30 KB swings (20 lbs)
25 pullups (kipping, jumping, then negatives)
20 HSPU

18:20

Profile
 
 
Posted: 24 March 2011 06:02 AM   [ Ignore ]   [ # 15 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  134
Joined  2010-05-07

Thursday 110324

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

as r’xd

14:30

 Signature 

47 / 5’-9”
CF DOB May 5th 2010 @ 235lbs
228lbs as of 10/25/2010
still 228lbs as of 5/30/2011

Profile
 
 
   
1 of 8
1