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No classes on today! No equipment required workouts

Workout:
“Fat Fran”

15-12-9
Thruster, 60Kg
Weighted Pull Ups, 20Kg

Advice on scaling this workout. This workout is mainly strength based, so we want to do the Thrusters as heavy as possible. For the Pull Ups, if you can’t do weighted ones but can do a few full pull ups do as many as possible before moving onto jumping pull ups. Jumping pull ups should be scaled 3 to 1.

I thought workouts should leave you on the floor, not start there! Doing Turkish Get Ups as part of yesterday’s WoD:

San Francisco CrossFit plays with overhead strength – video [wmv] [mov]

Workout:
5 Rounds for time
10 Turkish Get Ups, 5 each hand (15Kg Dumbbell or 16Kg KB)
20 Pull Ups

Get-up Sit-up, Jeff Martone…[wmv][mov]
Turkish Get-up Part 2, Jeff Martone…[wmv][mov]

Workout:
As Many Rounds as Possible in 20 Minutes:
40Kg Power Cleans, 10 reps
KB Swings (16Kg), 10 reps

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Thursday’s workout

I’m still trying to figure out how to use iMovie so in the interim here’s the unedited clips taken.

Start (mpg, 2:41, 23.2MB – save to disk)

Finish (mpg, 2:34, 22.1MB – save to disk)

Back Squat:
5-5-5-5-5

Crossfit is “The Sport of Fitness” – this, above all else, is probably the biggest benefit of Crossfit. For example, on Saturday, Shane Courtney and Will squared off for Fran. Prior to this, Will’s top time was around 6:40 and Shane’s 5:40. Both hadn’t done Fran in a while, but spurred on by not letting the other guy get away, Shane finished in 4:54 and Will in 4:47! On Sunday’s Elizabeth, I faced off against Shane. Shane’s previous time was somewhere around 14-15 minutes and mine (scaled from 60Kg to 45Kg) was 12:53. I finished at 11:17 at 55Kg and Shane completed the workout as prescribed in 11:33!

Workout:
“Fran”
21-15-9
Thrusters
Pull Ups

Thruster tri-panel…[mov][wmv]

Fran (Greg and Josh)…[wmv]

Workout:
Shoulder Press
5-5-5-5-5

Cold? Crossfitters don’t feel the cold

Warming up outdoors with laps of the building and overhead squats

Time between reps does not matter, unless it is extremely protracted, in which case the next rep will be shit anyway. If all 5 reps are technically correct, the set is good. In our strength acquisition model used in SS:BBT, we are primarily concerned with getting all the reps of the set, not so much with how long it takes.

Mark Rippetoe, author of Starting Strength

Invaluable Q&A Resource with Rip. For the humour alone it’s worth it.