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Saturday, January 11th, 2014 - Cindy XXX
Posted: 10 January 2014 05:55 PM   [ Ignore ]
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SATURDAY 140111

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the “L”?

You can read about GD’s"Tough love” approach to coaching in the CrossFit Journal, http://journal.crossfit.com/2014/01/no-time-for-patty-cake.tpl

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: 10 January 2014 08:27 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and The Porch
as Rx

Pack
Complete as much as possible in 15 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post reps completed to comments and practice L-sits from the floor for 8 minutes. How much of ten minutes can you spend in the “L”?


<Edited>
Puppies
Complete as much as possible in 10 minutes of:
10 Pull-ups or beginner pull ups
20 Push-ups
30 Squats
15 Pull-ups or beginner pull ups
30 Push-ups
45 Squats

Post reps completed to comments and practice L-sits from the floor for 3-5 minutes. How much of 3-5 minutes can you spend in the “L”?

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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: 10 January 2014 10:21 PM   [ Ignore ]   [ # 2 ]
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I could be reading too much into the posting of that tough love approach to coaching here, but I’ll ask anyway:

For those of us who normally scale pull-ups to assisted or Australian pull-ups, should we do so here? or is the intent of the WOD such that we should take the entire time trying to get an unassisted pull-up if that’s really what it takes? I would think the former (and then take the expected 3-5min of failed L-sit attempts).

I know failure is part of the journey, but am I really supposed to have a 13-15min WOD in which I accomplish zero reps of anything?

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 11 January 2014 01:20 AM   [ Ignore ]   [ # 3 ]
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Row, clean, KB, wall-ball

Warmup
Running drills
Push-ups
Sit-ups

Team WOD
10 minutes row, 20 consecutive strokes from each team member
Result: 2466

15 minutes for 1 RM Clean
Result: 56.25 kg average

Two at a time 21-15-9
Wall-ball, #20/#14
American KB swings, 24 kg/16 kg
Second pair starts when both in first pair has finished.

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M 31/1.79 m/72 kg

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: 11 January 2014 01:32 AM   [ Ignore ]   [ # 4 ]
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MNtiger73 - 10 January 2014 10:21 PM

I could be reading too much into the posting of that tough love approach to coaching here, but I’ll ask anyway:

For those of us who normally scale pull-ups to assisted or Australian pull-ups, should we do so here? or is the intent of the WOD such that we should take the entire time trying to get an unassisted pull-up if that’s really what it takes? I would think the former (and then take the expected 3-5min of failed L-sit attempts).

I know failure is part of the journey, but am I really supposed to have a 13-15min WOD in which I accomplish zero reps of anything?

Remember the backbone mechanics-consistency-intensity.  Don’t do anything with intensity unless you can do it properly with consistency. I.e. scale if you can’t do pull-ups.

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M 31/1.79 m/72 kg

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: 11 January 2014 06:46 AM   [ Ignore ]   [ # 5 ]
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MNtiger73 - 10 January 2014 10:21 PM

I could be reading too much into the posting of that tough love approach to coaching here, but I’ll ask anyway:

For those of us who normally scale pull-ups to assisted or Australian pull-ups, should we do so here? or is the intent of the WOD such that we should take the entire time trying to get an unassisted pull-up if that’s really what it takes? I would think the former (and then take the expected 3-5min of failed L-sit attempts).

I know failure is part of the journey, but am I really supposed to have a 13-15min WOD in which I accomplish zero reps of anything?

I think the point is that, for some of those who are personally coached by the trainers speaking in the article, the trainers know when a person has the ability to do the WOD without assistance,  even if the person him- or herself does not know they have the ability.  It’s like taking the training wheels off a kid’s bike when learning to ride; there comes a point where you just have to give that extra push to break the mental barrier.

My two cents from being a parent, a youth athletic coach, and a Cub Scout leader to my two boys.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 11 January 2014 07:03 AM   [ Ignore ]   [ # 6 ]
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Cindy XXX
Puppies
Complete as much as possible in 10 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
One band assist for pull-ups, first 15 push-ups normal, rest were knee
Finished it all with 4 sec to spare

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43/M/5’8”/155# (180# in early 2012)

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Posted: 11 January 2014 07:31 AM   [ Ignore ]   [ # 7 ]
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MNtiger73 - 10 January 2014 10:21 PM

I could be reading too much into the posting of that tough love approach to coaching here, but I’ll ask anyway:

For those of us who normally scale pull-ups to assisted or Australian pull-ups, should we do so here? or is the intent of the WOD such that we should take the entire time trying to get an unassisted pull-up if that’s really what it takes? I would think the former (and then take the expected 3-5min of failed L-sit attempts).

I know failure is part of the journey, but am I really supposed to have a 13-15min WOD in which I accomplish zero reps of anything?

My mistake. I should have put a scaled pull up in the puppies group.

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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: 11 January 2014 08:24 AM   [ Ignore ]   [ # 8 ]
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Pack
Complete as much as possible in 15 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats


Post reps completed to comments and practice L-sits from the floor for 8 minutes. How much of ten minutes can you spend in the “L”?

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M/30/5’9”/156

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Posted: 11 January 2014 08:42 AM   [ Ignore ]   [ # 9 ]
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Morning all squats week 2
Elliptical 5 minutes warm up.

Squat
44 x 5 no Belt
88 x 5   ”    “
132 x 5 ”    “
176 x 3   ”  “
198 x 3   ”    “
220 x 3   ”    “
242 x 3   ”    “
264 x 3   ”    “
286 x 3 No belt
308 x 3
330 x 2
286 x 5

Sled pull 2 x 190 lbs on dirt.  100 meters out, brief rest and 100 m back.  That one will test ones endurance and resolve.  http://vimeo.com/83928885
wife got to play hookie today.
Have a Great day all

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 11 January 2014 09:03 AM   [ Ignore ]   [ # 10 ]
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Warm up: 500m row, 10 mins hip mobility

Strength:
Squat kg: 10x40, 5x60, 5x80, 5x90, 5x100
Bench press kg: 20x20, 5x40, 5x60, 5x75, 3x85
12x67.5kg

Metcon <15:
3 RFT of:
500m row,
15 GHD sit ups,
15 pull ups
Time: 12:45

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M/47/80kg

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Posted: 11 January 2014 09:03 AM   [ Ignore ]   [ # 11 ]
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Warm Up

“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push ups got 42
90 Squats   0

In 20 min reached 42 push ups.
Every thing after 20 pull ups I broke down into 10s and 5s depending on movement. Wanted to at least get half of 90 squats.

10 min L sit hold and Tuck holds.

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 11 January 2014 09:06 AM   [ Ignore ]   [ # 12 ]
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SheepDawg - 11 January 2014 06:46 AM
MNtiger73 - 10 January 2014 10:21 PM

I could be reading too much into the posting of that tough love approach to coaching here, but I’ll ask anyway:

For those of us who normally scale pull-ups to assisted or Australian pull-ups, should we do so here? or is the intent of the WOD such that we should take the entire time trying to get an unassisted pull-up if that’s really what it takes? I would think the former (and then take the expected 3-5min of failed L-sit attempts).

I know failure is part of the journey, but am I really supposed to have a 13-15min WOD in which I accomplish zero reps of anything?

I think the point is that, for some of those who are personally coached by the trainers speaking in the article, the trainers know when a person has the ability to do the WOD without assistance,  even if the person him- or herself does not know they have the ability.  It’s like taking the training wheels off a kid’s bike when learning to ride; there comes a point where you just have to give that extra push to break the mental barrier.

My two cents from being a parent, a youth athletic coach, and a Cub Scout leader to my two boys.

My bad, MNtiger, I thought you were talking about the article referenced in Metric’s post, not the actual scaling….

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 11 January 2014 10:27 AM   [ Ignore ]   [ # 13 ]
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jennmedic - 11 January 2014 09:03 AM

Warm Up

“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push ups got 42
90 Squats   0

In 20 min reached 42 push ups.
Every thing after 20 pull ups I broke down into 10s and 5s depending on movement. Wanted to at least get half of 90 squats.

10 min L sit hold and Tuck holds.

Done.

  Slacker!  You must be tired still.  LOL!  Great job Jenn

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 11 January 2014 11:23 AM   [ Ignore ]   [ # 14 ]
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pack scaling:

218 reps total.
Finished up with a 800m sandback carry. 50lb sandbag. This was alot tougher than i thought. really taxing on the chest and quads. great workout. il be doing this one again in a few months to see improvment.

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Anthony Logan
26/M/160LB
JBCHS, Charleston, Sc

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Posted: 11 January 2014 11:49 AM   [ Ignore ]   [ # 15 ]
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SATURDAY 140111
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
thru 25 push-ups in 15 min, but decided to go on to complete 75 squats in the 20 min cap.
75 Squats. Completed
30 Pull-ups
60 Push-ups
90 Squats

Totally forgot about L-sits.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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