Spend 15 minutes working up to a heavy double.
Goal is to go a bit heavier than last week’s triples.
Post loads to comments.
(e3/4) compare to 5.3.12
Complete the following couplet for 5 rounds:
Within 2 minutes run 270 meters then perform as many Strict Pull-Ups as possible
Rest 2 minutes
Post total reps and Rx to comments.
“I’m in the DC area for work travel this week and spent last night at a retreat center in western VA that is a former colonial farm–lots of gorgeous old oak trees with spreading branches. So I climbed one! The lowest branch was 7+ feet off the ground so I had to pull myself up–which I totally could, thanks to pullups and knees to elbows and everything else. I got up about 30′ eventually (up past the branch you can see over my head). Here’s a picture of me (in my work clothes) with another colleague.”
Memorial Day Murph!
Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?
Run 1 Mile
Run 1 Mile
Partition the Pull-ups, Push-Ups and Squats however you’d like. If you’ve got a 20lb vest or body armor, wear it. As always, scaling options will be provided.
by Coach Fox
originally posted on 8.13.10
We all know that CrossFit is infinitely scalable. We have CF Kids who do scaled down versions of what our regular classes look like. You tell your Mom and your Grandma that yes; they too, can walk into their local CF affiliate and get some. In Foundations at CFSBK or at a Level 1 cert, your coach lectured you that CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so.
What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.
Just this week you were challenged to find your max weight for a “4 minute Grace”. This was a great active lesson on scaling that I hope you got. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max clean and jerk were 150lbs, then 95-100 lbs would probably get you a good dose of Grace. If you’re not sure where or when to scale, just ask one of the coaches as CFSBK. That’s what we’re here for. Cheers to good training.
Congratulations to all the Strength Cyclers who hit PR’s yesterday. Post results to comments!
Donny Shankle push pressing 140kg (308 lbs) youtube
Matt Chan does a 2000m Row, 50 Pistols and 30 225# Hang Cleans in 12:04 CrossFit Games