General

[Stilgar]

Hey! Thanks for the tips!

I didn't do Mondays WOD. I did Sundays instead. And I will be the first to say my pull ups SUCK. That one from monday looks Crazy hard, and the last time I attempted a hand stand (let alone a HSPU) I landed on my face.

Currently I am doing the work outs on my own, but I am avoiding the olympic and power lifting for now until I can take a class and learn how to do it properly.

Unfortunately Crossfit where I am is either Underground and I haven't found it yet or the few crossfit gyms are Crazy expensive. Either way I do plan to take some classes sooner rather than later to learn the more advanced stuff.

[darkspidie1984]

Originally Posted by Stilgar

Hey! Thanks for the tips!

I didn't do Mondays WOD. I did Sundays instead. And I will be the first to say my pull ups SUCK. That one from monday looks Crazy hard, and the last time I attempted a hand stand (let alone a HSPU) I landed on my face.

Currently I am doing the work outs on my own, but I am avoiding the olympic and power lifting for now until I can take a class and learn how to do it properly.

Unfortunately Crossfit where I am is either Underground and I haven't found it yet or the few crossfit gyms are Crazy expensive. Either way I do plan to take some classes sooner rather than later to learn the more advanced stuff.

Stilgar, Check out Rogue's website for crossfit equipment they sponsor the crossfit games. They have "bands" made of rubber of different thicknesses which are of different resistances. you can use them to modify pull up and HSPU and build towards doing them Rx. I still do it in workouts that have tons of HSPU. Unfortunately crossfit is expensive. Not much else to say about that but the results cant be argued.

see the HSPU with band here. CrossFit - Handstand Pushup Band Support Part I, Jeff Tucker - YouTube

Kipping pull up with band, (couldnt find strict Pullup with band) but you get the idea.
CrossFit ICT - Workout of the Day - Working on pull-ups - YouTube

[Stilgar]

Cool, Thanks! I will check them out.

[Twilight]

Just completed my first "Fran" yesterday in 9:01
21-15-9 reps, for time
Thrusters
Pull-ups

I started my thrusters with 75lbs but had to drop down to 65lbs 5 reps into round 2.
Also started with regular pullups (no kipping) but had to switch to ring rows for the 3rd round.

Overall I was happy that I gave it my best but was really frustrated about the pullups. I was convinced that I would be able to stick with them the whole way through.

I probably could have shaved quite a bit of time too if I started with 65lbs for thrusters from the beginning but wanted to push myself a bit. Even after completing the entire first round, I was able to go much quicker just by dropping the weight only 10lbs.

[Stilgar]

^ Nice!

I missed yesterday. Got swamped at work.

Today's was interesting...

Friday 120420
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

I subbed in 5 rope pull ups instead of the rope climb because I didn't have access to a rope.

I got 7 full rounds and 10 push ups...I was dead! I did not think this work out would be that big of a deal but by the second set I was already tired!

After that we did some obliques and 10 man makers followed by a 2km run.

I am exhausted!

[Stilgar]

Rested Saturday, Paintball Sunday, Rested Monday

Today's WOD

3-3-3-3-3 Bench Press

Self Scaling

Will edit with results when I complete it.

6km run in 30 min

45-55-65-75(f)-70-70 using dumbells

[darkspidie1984]

Originally Posted by Twilight

Just completed my first "Fran" yesterday in 9:01
21-15-9 reps, for time
Thrusters
Pull-ups

I started my thrusters with 75lbs but had to drop down to 65lbs 5 reps into round 2.
Also started with regular pullups (no kipping) but had to switch to ring rows for the 3rd round.

Overall I was happy that I gave it my best but was really frustrated about the pullups. I was convinced that I would be able to stick with them the whole way through.

I probably could have shaved quite a bit of time too if I started with 65lbs for thrusters from the beginning but wanted to push myself a bit. Even after completing the entire first round, I was able to go much quicker just by dropping the weight only 10lbs.

Worry more about the proper movements and form then your time. Remember smooth is fast. If your form is good then your less tired and as a result faster. Not to mention with proper form you are also able to lift more weight.

[Twilight]

Originally Posted by darkspidie1984

Worry more about the proper movements and form then your time. Remember smooth is fast. If your form is good then your less tired and as a result faster. Not to mention with proper form you are also able to lift more weight.

I hear ya. Through all the thrusters, I could feel a huge difference on the reps which were done with perfect form. It felt like I was literally throwing the weight up from momentum rather than pressing it, even when using 75lbs.

I tend to be one of the slower people in my class but I really try to focus on form when working with weights. Sometimes it's hard not to get caught up in the time though.

[Stilgar]

Wednesday 120425

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

...Yeah...not going to happen. I dont feel like taking a trip to the ER today!

Scaled versions

Big Dawgs
As rx’d

Women - 135

Porch
155 pound Squat clean, 1 rep
10 Parallette handstand push-ups
155 pound Squat clean, 2 reps
9 Parallette handstand push-ups
155 pound Squat clean, 3 reps
8 Parallette handstand push-ups
155 pound Squat clean, 4 reps
7 Parallette handstand push-ups
155 pound Squat clean, 5 reps
6 Parallette handstand push-ups
155 pound Squat clean, 6 reps
5 Parallette handstand push-ups
155 pound Squat clean, 7 reps
4 Parallette handstand push-ups
155 pound Squat clean, 8 reps
3 Parallette handstand push-ups
155 pound Squat clean, 9 reps
2 Parallette handstand push-ups
155 pound Squat clean, 10 reps
1 Parallette handstand push-up

Women - 105

Pack
For time:
115 pound Squat clean, 1 rep
10 handstand push-ups
115 pound Squat clean, 2 reps
9 handstand push-ups
115 pound Squat clean, 3 reps
8 handstand push-ups
115 pound Squat clean, 4 reps
7 handstand push-ups
115 pound Squat clean, 5 reps
6 handstand push-ups
115 pound Squat clean, 6 reps
5 handstand push-ups
115 pound Squat clean, 7 reps
4 handstand push-ups
115 pound Squat clean, 8 reps
3 handstand push-ups
115 pound Squat clean, 9 reps
2 handstand push-ups
115 pound Squat clean, 10 reps
1 handstand push-up

Puppies
10-25 pound Squat clean, 1 rep
10 push-ups
10-25 pound Squat clean, 2 reps
9 push-ups
10-25 pound Squat clean, 3 reps
8 push-ups
10-25 pound Squat clean, 4 reps
7 push-ups
10-25 pound Squat clean, 5 reps
6 push-ups
10-25 pound Squat clean, 6 reps
5 push-ups
10-25 pound Squat clean, 7 reps
4 push-ups
10-25 pound Squat clean, 8 reps
3 push-ups
10-25 pound Squat clean, 9 reps
2 push-ups
10-25 pound Squat clean, 10 reps
1 push-up

If I were talking to my clients about this WOD I would discuss safe movement first. Anyone that squat cleans, releases their hamstrings and drives their knees out over their toes is putting their knees at risk. I would tell the to either receive the bar in the power position or lower the weight to a point that they could stay engaged and keep their knees in the proper place.
Anyone that cannot set up correctly or pull the bar properly from the ground should modify this to a hang clean.

Mechanics => Consistancy (proven over time)=>(before) Intensity

Take the time to improve the efficiency and safety of your movement.

[Stilgar]

I will have to think about what I am going to do to day...hmmmm anyone got any good ideas?

Edit:

Did half of the filthy Fifty today

50 reps of

Jumping pull ups,
Box jumps
kettle bell swings
Push press 45lb bar
back extensions
Air Squats

I think I am going to work up to doing the full filthy Fifty next Friday.