sdb

Since there are several of us doing this, I'll post the workout of the day in here and save you from having to visit the site and/or search the forum for the scaled down versions.

I'm going to keep the thread closed so that only WOD's are posted.

Since most do the "Big Dawgs" workout or the "Pack" workout, I'm only going to post those two. If you need me to post something other than those (Porch, Puppies, Buttercups), PM me to let me know and I'll post the one others are doing also. (The "Big Dawgs" workout is the one that is prescribed as the workokut of the day.)

MALLEY EDIT: If you dont know the proper form when doing Crossfit then don't do it! There are workouts that have you doing things like deadlifts and cleans for time. If you cannot complete them with proper form then don't attempt them! Have fun, 3,2,1....go

sdb

WOD: Saturday 7/12/08

Big Dawgs
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Pack
Complete as many rounds in 20 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Puppies
Complete as many rounds in 15 minutes as you can of:
Walking Lunge, 12 steps
10 Glute-Ham Sit-ups
10 Hip Extensions
5 Muscle-ups

Substitutions:
Muscle-ups -
For each muscle up, do 3 pull ups (assisted, partial weight, etc) and 3 dips (bodyweight, assisted, bench, etc.)

sdb

WOD: Sunday 7/13/08

Big Dawgs and Pack
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Puppies
For time:
10 Handstand push-ups
2 L Pull-up
8 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
8 L Pull-ups
2 Handstand push-ups
10 L Pull-ups
1 Handstand push-ups

Substitutions
L Pull Ups - You can do pretty much any pull up sub.
HSPU - Bend your legs and rest them on a bench, etc. to take some of the weight off.

sdb

WOD: Monday 7/14/08

Big Dawgs
Four rounds for time of:
Run 400 meters
50 Squats

Pack
Four rounds for time of:
Run 400 meters
35 Squats

Puppies
Four rounds for time of:
Run 400 meters
25 Squats

Buttercups
Four rounds for time of:
Run 200 meters
15 Squats

sdb

WOD: Tuesday 7/15/08

Rest Day!!

sdb

WOD: Thursday 7/16/08

Big Dawgs, Pack, Puppies
Deadlift 5-5-5-5-5 reps

sdb

WOD: Thursday 7/17/08

Big Dawgs
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips (36 dips if subbed with parallel bar dips)
115 pound Push-press, 9 reps

The Porch
Complete as many rounds in 15 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 rep
women 85 pounds

Pack
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips or bar dips
95 pound Push-press, 9 rep
65 women

Puppies
Complete as many rounds in 15 minutes as you can of:
15 Push-ups
12 Bench Dips
45 pound Push-press, 9 rep
25 women



Sub for Ring Dips:
Do 3 regular parallel bar dips for every ring dip prescribed.

sdb

WOD: Friday 7/18/08

Big Dawgs
Weighted pull-ups 1-1-1-1-1-1-1 reps

Big Dawgs-Pack-Puppies
If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 10 jumping pull ups.



Post loads and body weight to comments.

sdb

WOD: Saturday 7/19/08

Rest Day!!

sdb

WOD: Sunday 7/20/08

Big Dawgs:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps






Explanations:
Knees to Elbows:This youtube video shows some good examples of various Knee/Leg Raise exercises used.
YouTube - CrossFit Knees to Elbows

Burpee: To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you.
(1)Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.
(2)Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position.
(3)Leap up as high as possible from the squat position.
(4)Repeat, moving as fast as possible.

Double Unders: Jump rope with the rope going under your feet twice while airborn.

Substitutions:
Kettlebell swings: I assume a dumbbell would work just as fine.

Knees to elbows: Follow the directions in the video. If you can't do knees to elbows, bring your legs up to parallel or as high as you can.

Wall ball shots: The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:
1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)
This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.



One note from myself: Have 911 on speed dial!! Good Luck Everyone!!

sdb

WOD: Monday 7/20/08

Big Dawgs and others
Row 2K.


---------------------------------------



WOD: Tuesday 7/21/08

All Crossfitters:
Push Jerk
3-3-3-3-3

Note about rest period:
rest between max sets
5 minutes is max on these workouts
2 minutes is minimum

sdb

WOD: Thursday 7/24/08

"Fran"


Big Dawgs:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Women use 65#’s

Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)

We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise

Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.

12-9-6
Thrusters, 95/65#
21-15-9
Pull ups

If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:

15-12-9
thruster 95/65#
21-15-9
Pull ups

Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.

sdb

WOD: Friday 7/25/08

“Jeremy”


Big Dawgs
Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats
(Ladies 65#)

Burpees

Pack

Three rounds, 21-15- and 9 reps, for time of: 

65 pound Overhead squats (Ladies 45#)

Burpees

Puppies 

Three rounds, 21-15- and 9 reps, for time of: 

45 pound Overhead squats
(Ladies 25#)
Burpees

Buttercups 

Three rounds, 21-15- and 9 reps, for time of:

pvc-15 pound Overhead squats 

Burpees

sdb

WOD: Saturday 7/26/08

"Michael"


Big Dawgs
3 rounds for time:
Run 800m. (roughly 0.5 mi.)
50 Back Extensions
50 Sit ups (or Glute-ham situs for added challenge)

Pack
3 rounds for time:
Run 800m.
35 Back Extensions
35 Sit ups

Puppies
3 rounds for time:
Run 600 m.
15 Back Extensions
25 Sit ups

Buttercups
3 rounds for time:
Run 400 m.
10 Back Extensions
20 Situps


Substitution for a challenge:
Sub Sit ups for Glute-Ham sit ups.