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Friday, July 20th, 2012 - Chipper
Posted: 19 July 2012 04:18 PM   [ Ignore ]
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FRIDAY 120720

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups

Post time to comments.

Sarah McCormick on today’s WOD at the 2012 Reebok CrossFit Games

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.”
BlueBugofJustice - 18 August 2009

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Posted: 19 July 2012 10:07 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As rx’d

Women - 155/65

Pack
For time:
30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

115/45

Puppies
For time:
20 sit-ups
35-55 pound Deadlift, 20 reps
20 Double-unders
10-25 pound Overhead squat, 20 reps
20 Pull-ups


1.  If you do not regularly do GHD sit ups under NO circumstances should you do GHD work in the WOD, it could put you in jeopardy of Rhabdo.

2.  If you cannot do double unders a good sub is side to side hops over a 6-12” barrier.

3.  If you cannot do pull ups a a good sub is beginner or assisted pull ups. Under no circumstance should you sub jumping pull ups. See number 1.

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Posted: 19 July 2012 10:50 PM   [ Ignore ]   [ # 2 ]
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Sooooo…..would a full GHD sit up be considered as your torso being inverted. Would a sit-up on a GHD device (mine is a Kempie special) done to only a parallel body position in relation to the floor be as susceptible to rabdo as a sit-up done to a full inverted position?  This is mostly semantics for me at this point as I will be doing traditional sit-ups but the question has come to my mind before regarding the two positions on a GHD.

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NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 19 July 2012 11:06 PM   [ Ignore ]   [ # 3 ]
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Whats wrong with jumping pullups?  I usually do a jump with a nice slow negative when pullups are rx’ed.
I thought that was a beginner pullup.

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Started Crossfit June 2012
2012 Goal: 1 Strict Pullup, 1 KTE     2013 Goal: 1 Muscle-Up before age 30

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Posted: 20 July 2012 12:12 AM   [ Ignore ]   [ # 4 ]
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Three rounds
50 burpees for time
3 minute rest

4:12 - 4:22 - 4:13
Total 18:49

—-

100 unanchored sit ups: 3:22
Max unanchored sit ups in 4 minutes: 112

Worst times over but I hurt my rib and it’s hurt me during the wods. Also the towel kept moving and I had to re-set it all the times.
Im also on vacation so I’m not pushing too too hard… Excuses I know…

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Posted: 20 July 2012 12:14 AM   [ Ignore ]   [ # 5 ]
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Friday 2012-07-20

WU:
3 rounds of:
10 sit-ups
10 supermans
10 OHS
10 rubber band pull-downs
10 dips (feet on the floor)

WOD:
20 sit-ups
20 rubber band deadlifts
20 side hops over wine bottles
20 rubber band OHS
20 rubber band pull-downs

Time 5:08

These rubber bands are too easy but it’s all I have when on vacation.

Cash-out:
10 PVC clean and jerk
Stretching

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Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 20 July 2012 12:26 AM   [ Ignore ]   [ # 6 ]
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SuperDave - 19 July 2012 11:06 PM

Whats wrong with jumping pullups?  I usually do a jump with a nice slow negative when pullups are rx’ed.
I thought that was a beginner pullup.

Slow on work, so here I am sticking my fat nose in things…

http://www.crossfitbrandx.com/index.php/forums/viewthread/14740/

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Posted: 20 July 2012 12:52 AM   [ Ignore ]   [ # 7 ]
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coda vex - 19 July 2012 10:50 PM

Sooooo…..would a full GHD sit up be considered as your torso being inverted. Would a sit-up on a GHD device (mine is a Kempie special) done to only a parallel body position in relation to the floor be as susceptible to rabdo as a sit-up done to a full inverted position?  This is mostly semantics for me at this point as I will be doing traditional sit-ups but the question has come to my mind before regarding the two positions on a GHD.

The main thing that predisposes GHD sit-ups is the very large eccentric component, lengthening muscles under load, the big back swing in other words.
So I guess that reducing the ROM would help.

But, if you’re still “catching” yourself to stop the motion clear of the floor then I’d say the risk was still there. The eccentric portion is still there. It isn’t as big, but it’s still there.

It’s an interesting point.

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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: 20 July 2012 01:05 AM   [ Ignore ]   [ # 8 ]
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SuperDave - 19 July 2012 11:06 PM

Whats wrong with jumping pullups?  I usually do a jump with a nice slow negative when pullups are rx’ed.
I thought that was a beginner pullup.

As a sub for regular pull-ups, about everything.

As a tool to improve pull-up numbers if used cautiously, nothing.

The topic AcidsSWE linked and the resources it references are the best information about what rhabdo is and how you’re likely to get it.
You can find the journal article mentioned at:
http://journal.crossfit.com/2010/01/rhabdo-pdf.tpl
and another at:
http://journal.crossfit.com/2011/06/rhabdomyolysis-revisited.tpl

On this forum jumping pull-ups done as you describe are the most common cause of rhabdo.
The worst case a forum member had was caused by GHD sit-ups. A very fit young member of the military put himself in hospital.
See these for more on those stories.

Metric - 30 September 2009 01:51 PM

Rhabdo stories.

tuyop - Canadian infantrymen - GHD situps
http://www.crossfitbrandx.com/index.php/forums/viewreply/142466/

Malia - jumping pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewreply/99719/
http://www.crossfitbrandx.com/index.php/forums/viewreply/99728/
http://www.crossfitbrandx.com/index.php/forums/viewreply/99743/
http://www.crossfitbrandx.com/index.php/forums/viewreply/99745/
http://www.crossfitbrandx.com/index.php/forums/viewreply/99753/
http://www.crossfitbrandx.com/index.php/forums/viewreply/99757/
http://www.crossfitbrandx.com/index.php/forums/viewreply/100008/
http://www.crossfitbrandx.com/index.php/forums/viewreply/100021/
http://www.crossfitbrandx.com/index.php/forums/viewreply/100180/
http://www.crossfitbrandx.com/index.php/forums/viewreply/100535/

Beginners pull-ups are described in this topic/FAQ; http://www.crossfitbrandx.com/index.php/forums/viewthread/4743/
Please read those FAQs, they’re important.

Jumping pull-ups in CF are a jump and pull up to the bar and then a drop down to the ground. No resisting the fall at all. Done properly they are almost entirely a leg exercise and do next to nothing to build pull-up numbers.
The problem is, many many people resist the drop. Perhaps just a little, but in the numbers CF prescribes for pull-ups, that amounts to a lot of eccentric work and often, rhabdo.

Doing negatives, the jump and resist you describe, in smaller numbers as Skill Work outside the WOD is one of a range of very effective techniques to build pull-up numbers.
Just not in high volumes and not in a WOD.
It really seriously can hurt you.

At Brand X they never do jumping pull-ups in a WOD. GD just doesn’t program them.

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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: 20 July 2012 01:21 AM   [ Ignore ]   [ # 9 ]
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Warm up: just stretching

WOD 120710 (Rx’d)
100 Squats,
15’ Rope climb, 4 ascents (using feet),
75 Squats,
15’ Rope climb, 3 ascents (using feet),
50 Squats,
15’ Rope climb, 2 ascents (using feet),
25 Squats,
15’ Rope climb, 1 ascent (using feet)
Time: 11:46

Squats unbroken, few secs rest between rope climbs

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M/47/80kg

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Posted: 20 July 2012 01:33 AM   [ Ignore ]   [ # 10 ]
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MONDAY 120716

“Elizabeth”
scaled to 12-9-6
Clean 135 pounds
dips
21-15-9
time 5:52

I’m half looking forward to the WOD looks like its gonna be a bear just hoping i dont puke :D

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Posted: 20 July 2012 02:54 AM   [ Ignore ]   [ # 11 ]
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THURSDAY 120712

2012 Reebok CrossFit Games Clean Ladder

Complete the following every 30 seconds for as long as possible:
Clean, 1 rep

30-35-40-45-50-55-60-65-70-75(F) kg

7 Dead Lifts @ 75 kg

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M43/180cm/80kg

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Posted: 20 July 2012 03:51 AM   [ Ignore ]   [ # 12 ]
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Just a quick question because I am new…what is the 155/65 and 115/45 mean please. I am going with puppies for now but I want to understand it all.

Garddawg - 19 July 2012 10:07 PM

Big Dawgs
As rx’d

Women - 155/65

Pack
For time:
30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

115/45

Puppies
For time:
20 sit-ups
35-55 pound Deadlift, 20 reps
20 Double-unders
10-25 pound Overhead squat, 20 reps
20 Pull-ups


1.  If you do not regularly do GHD sit ups under NO circumstances should you do GHD work in the WOD, it could put you in jeopardy of Rhabdo.

2.  If you cannot do double unders a good sub is side to side hops over a 6-12” barrier.

3.  If you cannot do pull ups a a good sub is beginner or assisted pull ups. Under no circumstance should you sub jumping pull ups. See number 1.

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Posted: 20 July 2012 04:02 AM   [ Ignore ]   [ # 13 ]
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MegDomenick - 20 July 2012 03:51 AM

Just a quick question because I am new…what is the 155/65 and 115/45 mean please. I am going with puppies for now but I want to understand it all.

Garddawg - 19 July 2012 10:07 PM

Big Dawgs
As rx’d

Women - 155/65

Pack
For time:
30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

115/45

Puppies
For time:
20 sit-ups
35-55 pound Deadlift, 20 reps
20 Double-unders
10-25 pound Overhead squat, 20 reps
20 Pull-ups

What it means is that each is the women’s weight for deadlift/overhead squat.  So, Men’s rx’d would be 225/95, women’s rx’d would be 155/65…men’s pack 155/65, women’s pack 115/45, then puppies, choose something in the range, keeping deadlift heavier…

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Posted: 20 July 2012 04:03 AM   [ Ignore ]   [ # 14 ]
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MegDomenick - 20 July 2012 03:51 AM

Just a quick question because I am new…what is the 155/65 and 115/45 mean please. I am going with puppies for now but I want to understand it all.

Garddawg - 19 July 2012 10:07 PM

Big Dawgs
As rx’d

Women - 155/65

Pack
For time:
30 sit-ups
155 pound Deadlift, 30 reps
30 Double-unders
65 pound Overhead squat, 30 reps
30 Pull-ups

115/45

Puppies
For time:
20 sit-ups
35-55 pound Deadlift, 20 reps
20 Double-unders
10-25 pound Overhead squat, 20 reps
20 Pull-ups


1.  If you do not regularly do GHD sit ups under NO circumstances should you do GHD work in the WOD, it could put you in jeopardy of Rhabdo.

2.  If you cannot do double unders a good sub is side to side hops over a 6-12” barrier.

3.  If you cannot do pull ups a a good sub is beginner or assisted pull ups. Under no circumstance should you sub jumping pull ups. See number 1.

The men’s deadlift weight is 225 and the overhead squat weight is 95 for the Rx’d version of the WOD.  When you see “Women - 155/65” beneath the “Big Dawgs, As rx’d” it means the women’s deadlift weight is 155 and the women’s overhead squat weight is 65 for the Rx’d version of the WOD.  115/45 is the women’s weights for those two movements for the Pack version of the WOD.

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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: 20 July 2012 04:10 AM   [ Ignore ]   [ # 15 ]
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WEDNESDAY 120718

Fran- my 1st time.

Puppy
9 rounds of 5 reps
45lb thruster
Pull Ups (2 rds hanging, 7 rds jumping)

Time: 7:37

I could of gone up on weight with the thrusters, it was the Pull ups that killed me and my time. I really need to work on my back. Any ideas?

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First CrossFit workout: 25th January 2012

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