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Tuesday, May 31st, 2011 - Pull-ups, burpees
Posted: 30 May 2011 04:11 PM   [ Ignore ]
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TUESDAY 110531

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

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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“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.”
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Posted: 30 May 2011 07:04 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

Pack
40 Pull-ups
10 Burpees
30 Pull-ups
20 Burpees
20 Pull-ups
30 Burpees
10 Pull-ups
40 Burpees

Puppies:
25 Pull-ups (beginner or assisted okay)
5 Burpees
15 Pull-ups(beginner or assisted okay)
15 Burpees
5 Pull-ups
25 Burpees

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

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M/54/5’11”/190

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Posted: 30 May 2011 08:09 PM   [ Ignore ]   [ # 2 ]
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2011 CrossFit Games Regional Workout 1
Pack
For time:
Run 1000 meters
30 Handstand push-up progressions
Row 1000 meters (Subbed 100 45lb SDHP’s)

Result: 13:10:65

Don’t have a C2 available out here, so I subbed 100 45lb SDHP’s, sure felt those!

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ΜΟΛΩΝ ΛΑΒΕ

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Posted: 30 May 2011 11:26 PM   [ Ignore ]   [ # 3 ]
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Puppies -

1st round of pushups and burpees - 2:15
2nd round - 2: 09
3rd round - 2:10

Total: 6:34

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Posted: 30 May 2011 11:28 PM   [ Ignore ]   [ # 4 ]
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WU - C2x10’

Puppies:
25 Pull-ups
5 Burpees
15 Pull-ups
15 Burpees
5 Pull-ups
25 Burpees

Time - 21:10

Note: Even though I’m bummed out about a “Puppy” workout, all pullups were dead hang.

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: 31 May 2011 12:56 AM   [ Ignore ]   [ # 5 ]
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Tuesday
Grace RX 7:50.

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M/21/6’/75kg
CrossFit DOB Feb 4, 2011.

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Posted: 31 May 2011 02:42 AM   [ Ignore ]   [ # 6 ]
Mutt
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Pack
40 Pull-ups
10 Burpees
30 Pull-ups
20 Burpees
20 Pull-ups
30 Burpees
10 Pull-ups
40 Burpees

16:31

It’s been a while since I have done the burpees.  I was worried about the pull-ups but the burps hurt more.

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6’1’’ 220 Male

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Posted: 31 May 2011 02:53 AM   [ Ignore ]   [ # 7 ]
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Dumb question. 
What’s the difference between a snatch and a squat snatch?  All vids i’ve watched they look the same.
Thanks.

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t-risk 7
M/32/5’10”/ 170
CF Bday Jan 2011

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Posted: 31 May 2011 02:54 AM   [ Ignore ]   [ # 8 ]
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CFWU (3 X 10; 9 asst. pull-ups & 9 asst. ring dips [P&G]; 20 sit-ups) + mobility + Burgener WU

.com WOD from 110529

“Amanda”

Puppies Plus:
9-7-5 reps for time of:
Muscle-up progressions (from squat w/G&P bands)
45 pound Squat snatch


8:52

Scott

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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.)

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Posted: 31 May 2011 02:54 AM   [ Ignore ]   [ # 9 ]
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Rest Day but lots of mobility, it’s pain ball day!

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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: 31 May 2011 03:20 AM   [ Ignore ]   [ # 10 ]
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t-risk7 - 31 May 2011 02:53 AM

Dumb question. 
What’s the difference between a snatch and a squat snatch?  All vids i’ve watched they look the same.
Thanks.

A snatch can be just getting the bar from the ground to overhead in one movement without a re-bending of the arms but squat snatch implies that the bar has to be caught with the athlete in a full squat whereas in a power snatch you can land with slightly bend knees or in a quarter squat position. If something just says snatch then generally it means caught in a full squat, typically it will say “power” or something else in front of snatch if it is required.

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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: 31 May 2011 03:46 AM   [ Ignore ]   [ # 11 ]
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Tuesday, May 31st, 2011 - Pull-ups, burpees

Pack
40 Pull-ups
10 Burpees
30 Pull-ups
20 Burpees
20 Pull-ups
30 Burpees
10 Pull-ups
40 Burpees

I had to break up the pull ups into sets of ten, rest 15 seconds then 10 more. My time was: 20 Minuets

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Donald K. Toro

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Posted: 31 May 2011 04:25 AM   [ Ignore ]   [ # 12 ]
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Sunday 2011-05-22
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

WU:
Running to gym 5:05
10 x Pass Throughs
2 x Burgener WU PVC
Amundsen WU, modified (20kg/GHD/5 B-ext + 5 Hip ext/Dips/5+5 PU)

WOD: Packish
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups progressions (toes in floor on PU-part, jumping on dips, descending unassisted)
Total: 4 rounds + running + 5 MU

$Out:
Running home

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CFDOB 2009-12-20
M/46/184cm/80kg

Keep your face to the sun!

(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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Posted: 31 May 2011 04:30 AM   [ Ignore ]   [ # 13 ]
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Rest Day

First Official Day of Summer Vacation, YIPPEE!!!!

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Posted: 31 May 2011 04:45 AM   [ Ignore ]   [ # 14 ]
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Morning all, wife and I taking a rest day.our schedule will be 1 on 1 off for the next 8 weeks.this is strictly a trial. to see how we respond as far as gains and recovery.I will be omiting box jumps during this period for 2 reasons. 1. they are to painful on knees ankles feet and take a week to recover from 2.I am not concerned with building plyometric explosivness.I will not try to build my olympic lifts again since it causes weight gain on me .my goal is to reduce bodyweight thru body fat loss and toning.My hats off to the Big dawgs that can perform todays routine,Heck I’m impressed with the puppies that can do it.Great Job.
Have a great day all. cheese

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Posted: 31 May 2011 04:59 AM   [ Ignore ]   [ # 15 ]
Mutt
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Byron - 31 May 2011 03:20 AM
t-risk7 - 31 May 2011 02:53 AM

Dumb question. 
What’s the difference between a snatch and a squat snatch?  All vids i’ve watched they look the same.
Thanks.

A snatch can be just getting the bar from the ground to overhead in one movement without a re-bending of the arms but squat snatch implies that the bar has to be caught with the athlete in a full squat whereas in a power snatch you can land with slightly bend knees or in a quarter squat position. If something just says snatch then generally it means caught in a full squat, typically it will say “power” or something else in front of snatch if it is required.

Let me get this straight.  Pardon the redundancy.
Loosely, a snatch is getting the bar overhead w/out re-bending your arms.  In most instances ‘snatch’ implies squat snatch.  But if I just snatch the bar i.e. power snatch w/ little or no bending of knees to depth is it okay?  Squat snatch means squat snatch.  Power means power. And snatch means just get it up there.

Reason I ask, is this is a weak area.  Overhead squats specifically. I can snatch around 125#, but can’t squat w’out crashing. Today I used just the bar, power snatched it, then squat.  Arms were still a little wobbly even at this low weight. 

I watched the Turkish Get UP vid and read more in the journal.  Started today to work on those to improve shoulders. 

The good news.  I got my first muscle up today.  Busted out 4, jumped the rest.  2nd set, 3 full, jumped 4.  3rd set got all 5 muscle ups.  Of course I had to let go of rings between each one and they were sloppy but still excited.  Total time was approx. 21:xx min.  Don’t have time in front of me right now. 

Thanks for all advice.

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t-risk 7
M/32/5’10”/ 170
CF Bday Jan 2011

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