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Monday, November 28th, 2011 - Deadlift, Handstand walk
Posted: 27 November 2011 05:58 PM   [ Ignore ]
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MONDAY 111128

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Matt Chan 2:54, Dusty Hyland 3:04, Emmalee Moore 3:20.
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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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

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Posted: 27 November 2011 06:00 PM   [ Ignore ]   [ # 1 ]
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Currently 7193 votes right now. Up from 7019 yesterday.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 54894. Up from about 52278 yesterday.

If you’re a US resident, please vote and spread the word.

Garddawg - 25 October 2011 07:31 PM

So about 3000 people come here each day to get the free scaling we do every night.  24/7, 365 days a year.  We rarely ask anything of our members or the people who come here.  Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade.  It takes just a few seconds to text a vote.  We could have 3000 votes a day, if you all took a few seconds to text a vote in.  The highest vote right now after two days of voting is around 1000, we have 98.  I’ll post a few reminders please help..

‎CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.

http://www.powerabrightfuture.com/gallery/detail/?nid=1598

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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

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Posted: 27 November 2011 08:45 PM   [ Ignore ]   [ # 2 ]
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Big Dawgs
as rx’d

Women - 155-185

Pack
185 pound Deadlift, 21 reps
Handstand walk 21 meters
185 pound Deadlift, 15 reps
Handstand walk 15 meters
185 pound Deadlift, 9 reps
Handstand walk 9 meters

Women - 95-115

Puppies
35-65 pound Deadlift, 15 reps
15 second Handstand Hold
35-65 pound Deadlift, 12 reps
12 second Handstand Hold
35-65 pound Deadlift, 9 reps
9 second Handstand Hold

If you cannot handstand walk you can try wall walks
http://www.youtube.com/watch?v=svJIKCiMzWQ

If you cannot support yourself safely in a handstand you can try bear crawling.  Substitute feet for number of seconds.

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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: 27 November 2011 11:24 PM   [ Ignore ]   [ # 3 ]
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WOD 111121

Scaled somewhere between puppy and pack

10 Handstand push-ups - (Progressions)
50 kg Deadlift, 15 reps
20 Box jumps, 20 inch box
25 Pull-ups
30 Thruster 5 kg DB
35 Double-unders
Run 400 meters

12:35

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M43/180cm/80kg

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Posted: 28 November 2011 03:06 AM   [ Ignore ]   [ # 4 ]
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2 months working toward it and today I got my first muscle up!! smile
Had a strong dip and pull up for a while but now I have the experience of developing that and seeing it work. Feel really really really stoked: I love being part of an approach to life that basically says “work at it bit by bit, never give up and change will happen”.

After that I did a scaled version of today’s WOD:

deadlifts 132 lbs

2 wall climbs

4:49

pleased with the scaling as my form stayed with the deadlifts and now I know I could have gone heavier, but better safe than sorry.
wall climbs are a great sub for me as I haven’t got to handstand walks yet and my hspus are lacking too. Love the challenge with these of trying to get your chest onto the wall.

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http://www.muscleandmovementhealth.com

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Posted: 28 November 2011 03:52 AM   [ Ignore ]   [ # 5 ]
Stray Dawg
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WOD 111123

Pack:
50 Burpee pull-ups
Bar ~ 2” above outstretched fingertips (small jump to reach)
9:52

Voted

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M/42/5’9”/180
First WOD 23 Aug 2011

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Posted: 28 November 2011 04:19 AM   [ Ignore ]   [ # 6 ]
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CFWU 2 X 10 (asst. pull-ups [P&G]; 20 sit-ups) + mobility + Burgener WU
$in
Deadlift 155x10x3
 
Three rounds for time of:
100 Single unders
25 Sit-ups

6:43

Back at it after a three week recovery from a back injury. I think I gave it enough time to heal and did a good deal of mobility work to help it along.

Voted.
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: 28 November 2011 04:21 AM   [ Ignore ]   [ # 7 ]
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phil brown - 28 November 2011 03:06 AM

2 months working toward it and today I got my first muscle up!! smile
Had a strong dip and pull up for a while but now I have the experience of developing that and seeing it work. Feel really really really stoked: I love being part of an approach to life that basically says “work at it bit by bit, never give up and change will happen”.

Nice job Phil!

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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: 28 November 2011 04:31 AM   [ Ignore ]   [ # 8 ]
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CFWOx3

Vanguard WOD 20111128

3 rounds for time:

200 meter 45lb plate overhead carry
20 pushups
10 boxjumps
10 rops swings
10 135lb deadlift

11:55

CD: 10 minutes rowing (2450 meters)

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M/33/6’/185
CF DOB 11/15/10

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Posted: 28 November 2011 06:00 AM   [ Ignore ]   [ # 9 ]
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CFT for me today:
Total: 635 (pr)
Back squat 255 (pr)
Shoulder press 95
Deadlift 285

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Regards,
RonB
M/53/6’/205#/24% BF

compare to 199#/33% on 6/2008

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Posted: 28 November 2011 06:06 AM   [ Ignore ]   [ # 10 ]
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Back felt fine today, so I did:
CFWU then
20kg deadliftx15
15 second handstand hold against wall
20kg deadliftx12
12 second handstand hold
20kg deadliftx9
9 second handstand hold
in 3:13

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Maybe if this signature is witty enough, somebody will finally love me

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Posted: 28 November 2011 06:30 AM   [ Ignore ]   [ # 11 ]
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Voted

Row 500M and CFWUx1

MONDAY 111128

225 pound Deadlift, 21 reps
Handstand walk 21 meters Hand stand shoulder taps, 21
225 pound Deadlift, 15 reps
Handstand walk 15 meters Hand stand shoulder taps, 15
225 pound Deadlift, 9 reps
Handstand walk 9 meters Hand stand shoulder taps, 9

Balance turned out to be a huge issue for me, and I ended up falling out of my hand stand about ever 2-3 taps.  Frustratingly fun!

Time 5:30

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45/M/6’ (1.83m)/180# (82kg)
Crossfit Born On Date: 19 Jan 11

Hard pressed on my right. My center is yielding. Impossible to maneuver. Situation excellent. I am attacking.
—Ferdinand Foch—at the Battle of the Marne

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Posted: 28 November 2011 06:33 AM   [ Ignore ]   [ # 12 ]
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111128

CFWU

80K Deadlift, 21 reps
Handstand hold 21 seconds
80K pound Deadlift, 15 reps
Handstand hold 15 seconds
80K pound Deadlift, 9 reps
Handstand hold 9 seconds

6.08

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Male 36, 6’1” and 80K
Cambridge, UK
First WOD 18th Sep 2010 and completely addicted!

2012 Goals
-HSPU
-CFSB (aim to be able to do WOD as RXD)

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Posted: 28 November 2011 06:37 AM   [ Ignore ]   [ # 13 ]
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MONDAY 111128

I mile run with sprint the last 400 meters

Hamstring stretching

50 pound Deadlift, 21 reps
Handstand walk 21 meters
50 pound Deadlift, 15 reps
Handstand walk 15 meters
50 pound Deadlift, 9 reps
Handstand walk 9 meters

11 minutes 15 seconds

I’m really impressed with the main site times.  I really had to struggle to get the 50 lb bar up each time on deadlift.

Nailed the HS walk typically with 5-7 steps each kick up.

Followed up with coffee then when workout buddies left did 300 front sets to an 8 foot square and then 300 back sets to an 8 foot square then 300 forward jump sets to an 8 foot square.

Just voted with online and text

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“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.

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Posted: 28 November 2011 06:53 AM   [ Ignore ]   [ # 14 ]
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23/11/11 Santoria - RIP
Pack (Modified for weights)
Three rounds for reps of:
90 pound Squat cleans, 1 minute 7 reps, 7 reps, 66lbs 10 reps
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute 14reps, 13reps, 14reps
110 pound Deadlifts, 1 minute, 24reps, 20reps, 132lbs 12 reps
Burpees, 1 minute 20, 18, 19
90 pound Jerks, 1 minute 5reps, 66lbs 10reps, 7reps
Rest 1 minute

Still trying to figure my weights out not sure if i’m lifting too light or too heavy.

Male 36, 5’7”, 146lbs.

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Posted: 28 November 2011 07:34 AM   [ Ignore ]   [ # 15 ]
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Run, Jumping Lunges, Pullups, Deadlifts

Before: s/m, 2x: 100m run, 10 ring rows, jumping squats, situps, 12# wall ball

For time:
Run 200m at the beginning of each round:
21-15-9
Jumping Lunges
Pullups
Bodyweight deadlifts (93kg/205#)
15:33

Voted, text and online

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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