Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
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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.
This is serious folks. There is no eccentric component. We had a forum member who ignored this. A 23 year old active female, who did 43 jumping pull ups a a sub for pull ups in Cindy. 43. 43 jumping pull ups in 20 minutes. 43. She spent a week in the hospital with Rhabdo. Pay attention. Watch the vid. Don’t mess yourself up.
Only trouble I had was losing my form and bending my back, and I broke the set of deadlifts in round 5, felt dizzy and out of breath. Took a quick break over the bar, and then continued. All other sets of deadlifts were unbroken. Pushups were unbroken until round 3, then 10-5 the rest of the way. My back is tight, didn’t use enough legs.
Today = Filthy 50, something between Big Dawg and Pack-ish.
35 reps of everything. Substitutions: 24” box for jumps, had to use a smith machine creatively for back extensions since the gym doesn’t have an actual back extension bench, and switched to twice the amount of single-under jump ropes after i couldn’t get any more double-unders.
Total time for my first-ever F-50: 30:25. i’m not pleased overall with the result, but given that i’m just now getting back into the swing of things, i guess i’m satisfied with present performance.
Of note, i’ve constructed what i believe to be the perfect swiss-army knife style CrossFit box: exactly 24” x 24” x 24”, constructed combat-carpentry style out of 1” plywood, and weighing in at just under 45 lbs—so i can use it for around-the-worlds and overhead plate lunges and whatnot. See, the problem with the gym is it’s tiny and overcrowded, so as soon as i set a barbell or pair of dumbbells down for even a second - even though it’s apparent i’m still using them - someone grabs them and walks away. Grrrrrrrrr. People and their lack of manners, LOL.
Best of all, i get to add a little spice to W/U and $-out lugging that box-beast back and forth from the housing unit to the gym
1 minute rest between each 3 minute amrap
Handstand pushup practice, every minute on the minute for 10 minutes do 2 hand stand pushups
did this inside after putting the equipment away against the wall in the master closet while shower was heating up.
Tough WOD, really tough. Definitely getting the clean land and rack a lot better.
The two mobility exercises in today’s series weren’t as difficult as others. Shoulder ROM has always been fantastic through volleyball and swim team years and that bar roll hurts while you grind it but it’s not as tough as the squat hold from earlier WOD’s
Wu: F & J, shoulder mobility, 2 x Bu wu, 2 x 10 SOTS
Skill/strenght: Db shoulder press work up to 4x18 - 20 - 22 - 22 - 22kg
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups—->sub 3/1
4 Handstand Push-ups bridged on feet
8 1.5-Pood Kettlebell swings—->22kg
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips
7 rounds+6pullups/6dips+4 HSPU prg.,+5 KB swing
Last time, June 2011 7 rounds at 15:04. Heavier KB today, higher HSPU progression. Pullups, choose to use a beam at the gym. Turned out that it was way much thicker than normal pushup-bar. Grip shortly became an issue for me. Every way as hard as I remember this wod!
As I did any type of CrossFit first time in my life, I did:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Single unders
First time as fast as I could, second time a bit slower. Burpees were killers :D Otherwise felt pretty good. 15 reps on all events. 1000m on SKI ERGO as warmup!