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Tuesday, May 24th, 2011 - Swim 50m, Push-ups
Posted: 23 May 2011 04:04 PM   [ Ignore ]
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TUESDAY 110524

Five rounds for time of:
Swim 50 meters
25 Push-ups

Michael Giardina 10:12. 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.


GD is travelling at the moment and may be slow to post the scaling. He will get there.
I had thought I might be able to re-post old scalings as a suggested starting point, but there hasn’t been a swimming WOD in quite a few years now, so GD’s on his own for this one.

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“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

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Posted: 24 May 2011 05:23 AM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
as Rx’d

Puppies
Four-Five rounds for time of:
Swim 50 meters
10 Push-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: 24 May 2011 05:27 AM   [ Ignore ]   [ # 2 ]
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Okay, I’ll be the first to ask… what’s a reasonable substitute for swimming?
I was going to aim for a row but how would the scaling of a 50m swim look?

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Posted: 24 May 2011 05:33 AM   [ Ignore ]   [ # 3 ]
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CFWU (3 X 10; 8 asst. pull-ups & 8 asst. ring dips [P&G]; 20 sit-ups)
+ mobility + Burgener WU
.com WOD from 110521

Run 1 Mile

10:45

Slow but I’m working on my Pose technique. Making progress.

Scott

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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.)

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Posted: 24 May 2011 05:38 AM   [ Ignore ]   [ # 4 ]
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Heptonstall - 24 May 2011 05:27 AM

Okay, I’ll be the first to ask… what’s a reasonable substitute for swimming?
I was going to aim for a row but how would the scaling of a 50m swim look?

HA! Yeah, someone has to be:

Also I think he meant 4 or 5 rounds of swimming/pushups.  Just mark down what you and go on. 

I’m going to say for most folks 200m sprint or 250 meter row would do the trick.  The world record for 50m swim is less than 25 seconds so I figure most folks will hit about 1 min of work more or less.  No need to over think it but I think that’s probably pretty good.

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Posted: 24 May 2011 05:52 AM   [ Ignore ]   [ # 5 ]
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TUESDAY 110524

Five rounds for time of:
Swim 50 meters
25 Push-ups

Would have loved to have the pool available. but no such luck this morning

Did four miles running and stopped at lots of points to do a total of 7 sets of 25 push ups.

Volleyball game tonight.

J

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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.

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Posted: 24 May 2011 05:52 AM   [ Ignore ]   [ # 6 ]
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“Wilmot”
Puppies:
Three rounds for time of:
30 Squats
15 Dips (or Bench dips)

4:23

Still experiencing some significant pain in my right shoulder and tweaked my neck the other day… doing what, who knows. This was about all I could muster today even after my rest day yesterday.

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CF 8/12/10

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Posted: 24 May 2011 05:58 AM   [ Ignore ]   [ # 7 ]
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Seven rounds of:
35 Side-to-Side Jumps over a 13 inch hurdle
1 Snatch
11:45 - 315# used 45# for the 7 snatches

Terrible. My snatches were more of a power snatch - pause - OHS. I practiced for 20 minutes but I could not get a correct snatch, even at 40# which I know I can get. I had never done 45# snatch before, PR is 40#, but I’m stubborn and still decided to do the wod at 45#, even if I had to stop on top.
So the snatch were not that good but I wanted something heavier.

$-out: snatch practice
I practiced the snatch at 40# and it worked SO WELL on the first shot!
I tried 45# and it worked on the first shot as well!!! New PR on the snatch at 45# then, no pause on top, it just flew easily smile

5-5 at 40#
5-5 at 45#

It’s been a long time since I’ve done snatch so I guess I had to “remind” my body of this lift. Maybe also I was probably not warmed-up properly at first because after the wod, the snatches were very easy.

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Posted: 24 May 2011 06:06 AM   [ Ignore ]   [ # 8 ]
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Tuesday, May 24th, 2011

Strength Work:
Dead Lifts 3X3, 125 lbs
Dead Lift 15 x 1, 95 lbs

CF WOD:
Seven rounds of:
35 Double-unders
1 Snatch
Time was: 7 Minuets, 85lb Snatches for seven rounds, I subbed side to side jumps over a small barrier.

Skills Work:
15 Pull Ups

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Donald K. Toro

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Posted: 24 May 2011 06:11 AM   [ Ignore ]   [ # 9 ]
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Love the Main Site WOD today!

Skills
MU practice - Messed around with non-false grip MUs and got a couple. Also did 4x MU twice. Tried to focus on using a productive kip.


WOD
4 rounds for time of:
5 Ring HSPUs (scaled to HSPUs)
25 Wallballs, 20#
1 Rope Climb
12 Pistols, each leg (scaled with a 5# plate under the heel)

Time: 20:38

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 24 May 2011 06:14 AM   [ Ignore ]   [ # 10 ]
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from 110520

Wilmot

CFSB w3d1

Buy in:
5 min jump rope
20 push ups x 2
20 sit ups x 2

Strength:
Back squat 3 x 5
155-175-195

WOD:
Six rounds for time of:
50 Squats
25 Ring dips
Score: 3 rounds in 17:27

Made a mistake picking this WOD. The ring dips significantly slowed me down prohibiting me from keeping the intensity where it needed to be.

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M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

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Posted: 24 May 2011 06:27 AM   [ Ignore ]   [ # 11 ]
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Five rounds for time of:
Swim 50 meters (subbed 200m row)
25 Push-ups

Time - 10:37

Lashkar Gah, AFG

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

“Sic semper tyrannis”

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Posted: 24 May 2011 07:09 AM   [ Ignore ]   [ # 12 ]
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Complete as many rounds as possible in five minutes of:
199 pound Deadlift, 3 reps
85 pound Push press, 7 reps

6 rounds

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Ben

M/36 yrs/5’11”/175 lb
CF DOB 10/26/09

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Posted: 24 May 2011 07:24 AM   [ Ignore ]   [ # 13 ]
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Haven’t felt well for a while.  Trying to get back into the swing of things.  Today was Modfied CFWU x3 and ellipt for a little over a mile.

3 rounds:

30 Second Samson Stretch (2nd and 3rd round sub: Exalted Warrior Pose)
15 Overhead Squat w/ 5lb weights
10 Burpees (sub 2nd round: push-ups)
15 Situps, Unanchored, hands on floor
15 Good Mornings w/40 lb bar
10 Pull-Ups, 110 lb Assist
10 Dips, 110 lb Assist

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

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Posted: 24 May 2011 07:46 AM   [ Ignore ]   [ # 14 ]
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Thruster 2-2-2-2-2-2-2

25 lbs.

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-brandy

CF Birthday 4/28/10

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Posted: 24 May 2011 07:47 AM   [ Ignore ]   [ # 15 ]
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Hi there,
We’re just posting here for the first time - we just finished yesterday’s workout, so if we should have posted to that thread, I apologize… just let me know, and I’ll make the adjustment for next time.

Crossfit WOD:
7 rounds for time
-35 double unders
-1 snatch

We did:
5 rounds for time:
-25 double unders
-1 snatch (Allan: 115lbs, Kevin, 155lbs)

We’ll try to pick a dog type for next time, rather than scaling on our own - we’ll most likely do puppy! haha)
the video review is here

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Just Average Fitness is about encouraging average people that are just trying to get in better shape. We’re not elite or crazy. We don’t have six packs (yyyyet…;-)). We don’t take ourselves seriously. There are no mirrors in our gym.

We’ll be posting as often as we can, and the format will be:

Monday, Wednesday, Friday - Crossfit
Tuesday & Thursday - equipment-free workout (to encourage those without time OR equipment)

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