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todays WOD took a total of 31 min to complete with all sets mixed and broken.
Im down at the High school weight room doing todays WOD with my rings when in walks this guy with a group of kids from the swim team and he looks at me and says crossfit, turns out he'sgot these kids and are in there doing todays WOD for not only his first time but its the kids first WOD also.
But to top it off the kids and the older guy also want to try the rings, so this one boy maybe 13 who knows, he does a muscle up, turns around and tells me thats the first time he ever did one. I could have fell over.

I have been playing around with crossfit for a few years and never ran into anyone in this area who knew the first thing about it, now everyday someone new is turning up with the crossfit feel, Its a good thing and about time

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[B]2009 04 27[/B]
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

1500m row at mod effort pace
CWU: 5/6/110/6/3/5(med band)
Practice SDHP’s: PVCx5, weighted PVCx5, barx5

Scaled wt to 75 lbs. Sub’d jumping ring dips w/ bottom of ring @ 42.5 in from floor (OCS again, Terry).

[B]Time - 16:43.0[/B]

Scaling was about perfect. Will try 85 lbs next time. One little Pukie dry heave after 4th set of SDHP’s. Need to be more careful when putting down bar with bumper plates. Keep thumb clear or the bar may bite. Bent my thumb nail a bit. After yesterday's and today's WOD I feel I have made a sudden quantum leap in my conditioning. Feels great.

Scott R - Pretty good work, especially with your knees. How are they feeling lately?

Scott H - Happy birthday and welcome. This is a great group. :welcome:

Steve - Good call on scaling the weight. At least for me, 95 lbs would have been over the top.

All - If anyone is interested, I have a list or two of body wt and traveling WOD’s that use little to no equipment.

:broc::broc::broc::broc:

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[B]WOD 4-27-09[/B]
Five rounds for time:
21 Sumo Deadlift High-pulls 95lbs.
21 Ring Dips

17:14 RX'd

The little practice I have been doing on assisted muscle ups seems to have helped my ring dips, was able to get 5 straight at the beginning then 2 or 3 in a row after that. SDHPs always seem to gas me, but was happy with the time. Knocked an electrical outlet box off the wall when throwing down the bar.

Nice job Steve, John, Charlie, Scott....

Thanks Charlie..OCS?...been a long time for me since the military...but I do remember there is always an acronym for everything...I am sure its good :) Like pick up a BFR when your out of ammo.

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Thanks for the warm welcome folks.

The FF had me laying on the floor for about 20 minutes after, until I had to rally to meet some relatives for dinner.

FF was rx'd except for the first half of the wall balls were probably 9' until I noticed that someone had lowered the basketball hoop (I use the backboard adjacent to the rim). I thought they seemed relatively easier. In retrospect, I wished I hadn't noticed until I was done. Time = 30:39. Really was hoping to break 30 min, but the PFSS and double-unders took almost 10 minutes between them.

Strong work today all.

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[B]John,

[/B]Nice work on the WOD.....awesome that the high school kids are into CF! With the lack of kids fitness these days, it's refreshing to see CF catching hold. We have a couple of kids who pop into my globo who seem to know something of the CF methodology......and that's great, considering we don't yet have an affiliate!

[B]Charlie,

[/B]Great job on the scaling yourself - - it is nice when the balance between one's capabilities and the necessary intensity comes together. BTW, I'd be interested in that list of BW / travel workouts you have. thanks!

[B]Terry,

[/B]Nice work too and great time as Rx'd. Any sparks? A little fireworks are always cool with a solid workout :D !

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[QUOTE=Stephen R. Lampl;576326]BTW, I'd be interested in that list of BW / travel workouts you have.[/QUOTE]

Steve, check these links on our blog (WFS) [url]http://CrossFitexcel.typepad.com/my_weblog/2009/04/sat-4409.html[/url]

Speaking of High Schools...our local schools teach CrossFit in PE, at least at Sierra High where Nick is a PE teacher. After I get my Level 1 cert in June, I may help train some of the Manteca football players, the coach has asked me but not sure if I can make the time. I gave up refereeing this coming fall so I could focus on CrossFit, plus my nephews last year of football and I never get to see him play...I am always at another game refereeing. I would love to start up a summer time business training high school players in CrossFit Football, that will most likely be my next cert.

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Terry,

Thanks for the links. I've downloaded the list Shane Skowron has published to the forum before, but never saw the one on CF Excel's site. Excellent.

I think it's wonderful that you want to get involved in training the kids too! You would be great at it - - you are motivated, have the lifting skills to pass on, and the kids would have a blast working with you. Best wishes to you!

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Today – 4/28/09 – 6AM – Outdoors on North Shore with Patrick

WU:
Squats, Bulgarians (with arms over head), Bench Dips

[B]WOD[/B]:
5 rounds
Start at bottom of hill
20 squats
Run half-way up hill
15 push-ups
Run to top of hill
10 PFSS
Run to bottom of hill
14:30
(Needed a third lung for this one)

Tabata lunge jumps – [B]14[/B] (17,17,16,16,14,14,14,16-124 total)
Tabata elbow plank – nothing to score other than the number of times I said “Arrgh!”
Tabata bench dips – [B]14[/B] (18,16,16,16,14,14,16,16-126 total)
Tabata bench sit ups (back on sidewalk, feet on bench seat, legs at 90-degree angle, touch fingertips to bench seat each rep) – [B]12[/B] (16,15,14,12,12,12,12,16-109 total)

The misery factor today was high, but so was the satisfaction level.

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CFWUx3 w/assisted dips
Ran 6 mins. On treadmill

Did 5 rounds for time of 21 SDLHP w/70lbs. and 21 assisted dips
My time: 27:05

Some of you folks really make me feel like a slug. But you keep me working at it.

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All I could manage today was a CFWU x 3 that included:
15 BW squats
1 min jump rope
15 push ups
5 strict stationary dips
15 kipping pull ups
10 steps walking lunges
10 back extensions
10 burpees (excuse me, I meant PFSS)
5 Bulgarian squats (ea leg)
3 pistols per leg
50 m farmers carry w/ 2 #45 plates

I did all 3 rounds rather quickly and managed a good sweat, but when I went to the C2 and pulled abut 50 meters my wing started feeling funky so I stopped and settled for some light (#95 x 5 x 3) Hang Power Cleans and called it a day.

Charlie, Thanks for asking...both the knee and the lat are forcing me to re-read the chapter in Starting Strength titeld "Programming". It's becoming quite a challenge to find work that doesn't aggrevate both. My philosophy is becoming "screw the knee"; I'm getting it worked on next month anyway...that's what they make motrin for right?

Happy Birthday and welcome Scott. Man the thread is getting busy.