1 of 4
1
Tuesday, April 1st, 2014 - KTE, Pistols, HS walk
Posted: 31 March 2014 07:50 PM   [ Ignore ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9925
Joined  2007-01-08

TUESDAY 140401

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Post rounds completed to comments.

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.

Answers to frequently asked questions can be found in the Beginners forum.

 Signature 

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

Profile
 
 
Posted: 01 April 2014 12:08 PM   [ Ignore ]   [ # 1 ]
Moderator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  2763
Joined  2007-10-02

Sorry for the delay, folks.

Big Dawgs
As Rx’d

Pack
20:00 AMRAP
5 strict knees-to-elbows
10 pistol squats, alternating
15-foot handstand walk

Pups
15:00 AMRAP
10 knees-to-elbows or knee raises
20 squats
3 wall walk-ups

 Signature 

“I may be old, but I’m spry.”
Kramer, Seinfeld (1993)

“And in jazz, every moment is a crisis and you bring all your skill to bear on that crisis.” Wynton Marsalis

“This is punk rock, b@#%h - I’m a spectacle.”
(hed) pe, Represent (2004)

M/49/5’6”/161#

Profile
 
 
Posted: 01 April 2014 12:11 PM   [ Ignore ]   [ # 2 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  913
Joined  2011-01-04

6 mile hike with 50 lb pack.

Me and a buddy headed to woods to do some hiking and scouting. Great day we got a chance to slow down and catch up on each other’s lives.

3 hrs martial arts class PM.

Done

 Signature 

“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

Profile
 
 
Posted: 01 April 2014 12:13 PM   [ Ignore ]   [ # 3 ]
Administrator
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  9925
Joined  2007-01-08

I forgot to lock the topic when I posted yesterday.

All previous posts in here have been moved to the Rest Day topic.

 Signature 

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

Profile
 
 
Posted: 01 April 2014 12:34 PM   [ Ignore ]   [ # 4 ]
Stray Dawg
RankRank
Total Posts:  16
Joined  2013-01-19

Puppy Dawg

Total Posts:  4
Joined 2013-01-19
Wasn’t sure if I should post my scaled WOD before the official scaling was posted, but I need to make myself accountable-my goal is to Rx the Mainsite workouts in 12 months from today. So I’m starting with buttercups workouts for a couple months before moving onto puppies. So here goes
AMRAP for 15 minutes;
5 knee ups
10 assisted single leg squat
5 wall walks
Score: 3 rounds + 3 knee ups

Profile
 
 
Posted: 01 April 2014 12:48 PM   [ Ignore ]   [ # 5 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1589
Joined  2009-06-24

Tabata KB Stuff

Before: 500m run, dyn WU

MOW: overhead KB hold 3x20 sec :10 rest

S/T: push press 3x6
135-145-150

Four Tabata rounds with :30 rest between each movement
L arm KB snatch
Goblet squats
R arm KB snatch
KB swings
253 total reps @20kg KB

 Signature 

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

Profile
 
 
Posted: 01 April 2014 01:06 PM   [ Ignore ]   [ # 6 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  4696
Joined  2007-11-13

warm up
MOBs

Lift
cDL
[3@135;3#185;3@255;3@285;3@325 warm up]
Attempt 3x3reps @350; got 3x3 (3min rest b/w)
Debrief- Crazy.  Pretty sure last week’s “cDLs” were all SDL despite notations in log, so Ilifted 30# more for each day than established limits.  Was scheduled for only 345 today, but bar felt light, so bumped it up 10# from last 3x3 set.

15min rest, then…

WOD (from BrandX 4/1/2014)
Grace
30reps for time:
Clean and Jerk 135#
4/1/14=4:14

No splits.  Also, better described at AWGTOH.
Not a PR, but reasonable improvement over last time.  Biggest change for this one, not stepping away from bar.

Previous:
10/7/13=4:50
9/13/2012=3:58 (really AWGTOH) [reps(time)=13(1:08)/4(0:40)/4(0:39)/5(0:52)/4(0:40)]
10/28/2010=3:50 (15rep splits=1:34/2:16) (really AWGTOH)
10/09/2009=3x10reps C&J w/ 15 push-ups each rd=6:14 (1:36/2:13/2:27)
9/17/2009=5:04 (1:15/1:47/2:02) w/ 135# (power clean from the deck, push jerk)
6/02/2009=5:25(1:24/1:58/2:03) w/ 135# (power clean from the deck, push jerk)
12/09/2008=6:06 w/ 135# (power clean from the deck, push jerk)
9/18/2008=6:53 w/ 135# (power clean from the deck, push jerk)
1/29/2008=9:13 w/ 135# (power clean from the deck, split jerk)
8/13/2007=12:27 w/ 135# (hanging clean, split jerk)
4/7/2006=8:44 w/ 125# (power clean from the deck, split jerk)
2/18/2005=6:22 w/ 115# (power clean from the deck, split jerk)

$-out
60 t2b (21/12/12/10/5)

 Signature 

45yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

Profile
 
 
Posted: 01 April 2014 01:56 PM   [ Ignore ]   [ # 7 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  613
Joined  2012-05-16

Pack
20:00 AMRAP
5 strict knees-to-elbows
10 pistol squats, alternating
15 bear crawls. (Don’t have a wall to walk up)

13 rds even.


I couldn’t do KTE’s 4 months ago and I just did all rounds unbroken.

 Signature 

M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

Profile
 
 
Posted: 01 April 2014 02:34 PM   [ Ignore ]   [ # 8 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  343
Joined  2012-12-23

Buy-in: Going through the movements of the WOD

WOD: Because of the delay in scaling, I had to fashion my own scaling, which turned out to be puppies plus.
20 minute AMRAP
10 knee-ups
20 pistols, alternating. Used a hand on a bench for a little support but mostly just for balance.
5 wall walk-ups

Result:
4 rounds
10 knee-ups
9 pistols

Wall walk-ups were slow, but generally did OK with the other two. I was suffering a little bit today - I finished a 2-day paleo pilot yesterday and ended up with the carb flu.

Cash-out:
17 minutes stairclimber, 225 calories.

 Signature 

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#. Splitting time between pups and pack - this stuff works!

Profile
 
 
Posted: 01 April 2014 02:41 PM   [ Ignore ]   [ # 9 ]
Terrier
RankRankRankRank
Total Posts:  68
Joined  2014-03-27

Ok, thanks to OPG57 and Brett1972, here’s what I went with today:

Modified CFWU (1 round):
10 second Sampson stretch
10 shoulder lifts
10 back extensions-floor
10 “baby pulls”
10 door-frame pulls

Scaled WOD:
AMRAP for 15 minutes:
5 knee ups (waist-high)
10 (each side) assisted single leg squats (can get down only a couple inches right now)
15-foot bear crawl

10 rounds total.

I think the number of squats was a bit much for me right now, and I could have done more knee-ups.  I was pretty exhausted by the end of the 15 minutes.

FWIW, my knee issue bothers me only when doing any type of squat.  No pain, just crackling of cartilage in the joint that’s somewhat unnerving.  Afterward, it’s a bit uncomfortable but not painful.  I just don’t dare overdo it with that knee.  I’m hoping that as I drop weight and get better conditioned, it will resolve itself.

 Signature 

CF Start date:  March 28, 2014
F/53/5’6”/225 216 204 201
(goal: 125-130lb)

Profile
 
 
Posted: 01 April 2014 03:34 PM   [ Ignore ]   [ # 10 ]
Terrier
RankRankRankRank
Total Posts:  57
Joined  2013-02-21

Run 1 mile - 8:15

Squat practice
5@ 135
5@ 160
5@ 185

Took the CF Judges course and got a certificate last night! Just for fun. 😉

 Signature 

M/40/6ft/205

Profile
 
 
Posted: 01 April 2014 03:37 PM   [ Ignore ]   [ # 11 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  526
Joined  2010-12-07

Squat x5-135, 185, 225, 235, 235, 235
x1-245, 265, 285, 305 then 315x5 pr
Bench x5- 95, 135, 155, 155, 155
PC x3- 135, 165, 185, 215, 205, 205, 205+1 jerk, 205+1, 205+1

$out: heavy bag

 Signature 

M/26/5’9”/185

Profile
 
 
Posted: 01 April 2014 04:11 PM   [ Ignore ]   [ # 12 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  891
Joined  2011-07-07

3 hours of playing in fire department sand volleyball tournament today, loads of fun!

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 01 April 2014 04:28 PM   [ Ignore ]   [ # 13 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  526
Joined  2010-12-07
dannyrod - 01 April 2014 04:11 PM

3 hours of playing in fire department sand volleyball tournament today, loads of fun!

Sounds awesome

 Signature 

M/26/5’9”/185

Profile
 
 
Posted: 01 April 2014 04:42 PM   [ Ignore ]   [ # 14 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
dannyrod - 01 April 2014 04:11 PM

3 hours of playing in fire department sand volleyball tournament today, loads of fun!

I bet you had a blast grin Sounds like your element Danny

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 01 April 2014 04:44 PM   [ Ignore ]   [ # 15 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3667
Joined  2013-07-26
jennmedic - 01 April 2014 12:11 PM

6 mile hike with 50 lb pack.

Me and a buddy headed to woods to do some hiking and scouting. Great day we got a chance to slow down and catch up on each other’s lives.

3 hrs martial arts class PM.

Done

My Kind of workout.Great way to spend the Day Jenn.

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
   
1 of 4
1