Nov 14, 2011

111511 TUESDAY

21-15-9

GHD Sit-Ups
Push Press (135/95)

Spend some time strengthening your mind this week.

36 comments:

scottnkelly9901 said...

IMCF Hohenfels:

7:57

Scaled PP to 115
Subbed incline SUs for GHD since we do not have one.

Rich M, thanks for the link.

Ed said...

9:49 as Rx'd.

Should probably have scaled the push press as I ended up breaking each round into sets. Shoulders were not strong today.

Greg M said...

8:32 as Rx'd, had to wait 50 secs for GHD once, but I did not want to do Abmats on this one.

I also had to break each round into sets. Good WOD Alex!!

Rich said...

I had to scale the pp, only did 75 but got all the reps. Could have gone heavier. time 10:00.

james said...

8:32 same time as Greg and we had the same t-shirts on...scary

Lance said...

As Rx'd...7:49. Thought I was about a minute faster, but the watch doesn't lie. GHDs really forced me to concentrate on hip extension for the PP. Nice work-out...my hands and shoulders are still shaking even as I post this.

With Greg on this, had to wait a bit on a GHD because I didn't want to sub ab-mat or good mornings.

Wade said...

7:20 as Rx'd. Had to break up the PPs during rounds 2 and 3. Shoulders are feeling it still.

Bridget said...

6:08
Scaled PP 75-21 REPS, 65-15 & 9
knees are killing me from the GHD's.

Meg, I spoke w/ Lance today if there is a M shirt left I would like to get it.

Thanks!
Bridget

Dan said...

Scaled push press to 115.

6:32

Mac said...

Wanting to add a little more cardio work, so added on 400m runs at the end of each set. Otherwise as Rx'd, 12:08.

Erin Anderson said...

7:58. Scaled everything! Started at 65 went to 45.

Rich M. said...

10:56. Scaled to 115. Little disappointed with my time this morning.

Soraya said...

7:43, most of first round at 65#, then rest of sets at 60#.

Brian S said...

8:30 RXd, I agree with Ed, should have been smart and scaled the weight to get alittle more intensity. I was unbroken on the first round, but the next two I only gained ground in bits and pieces.

Greg M said...

I think there is a fine line within us on when it comes to intensity as Rx'd and scaling. I think it is different for each of us.

I believe the key is to find that place, and don't let your ego get in the way.

Maybe...we could do a better job within the programming and inform our athletes on the goal of the WOD and time estimated to complete. This might us more us to know if we are hitting the mark.

Thoughts?

Lance said...

As for scaling, in my mind getting a faster time using lighter weight does not equal an increase in intensity. Although I could have gotten a better time by going lighter, my intensity or average power output would have been decreased. My goal is to do everything As Rx'd, but I know when it comes to OHS and high repetitions of MUs, I'll probably have to scale, but I'll do as much of the workout as prescribed as possible before I scale.

One TTP I've seen in other boxes is WOD Levels (LVL 1 scales all, LVL 2 scales some to ability, LVL 3 cannot scale, must do As Rx'd) and putting a time limit on the WOD, i.e. 3 rds of X, Y, Z with a 10 minute cap.

james said...

Alex, who is programming this week has suggested to me a number of times that there could be a suggested time frame to work towards as part of the post. I think it is a good idea ...but ...we should also remain aware that this is not an exact science .... for example there are different responses at 95/115/135lb for any given athlete ... qualitatively I don't think that difference is massive.

kyle hogan said...

An option is to post 3 WODs, similar to the brand "X" scaling from the main site. It would take a bit of work, but the beginner & intermediate level CFer would benifit from it greatly. As for me here in OEF I did the following;
Old school CFHQ "Christine" 3 RFT
500m row
12 x body weight DL (205)
21 x Box jumps 24"
15:13. Still nursing a bad shoulder, found this one in the CF video archives with Pat Barber.

Alex E. said...

5:10 @ 95. Could have done a little more but wanted to go unbroken through. The intensity was still there though.

I will try to post a time frame formthe rest of the week see what the consensus is. That way each athlete can scale to their level to meet the expectation of the workout.

Greg M said...

I think a time frame is good and the intent. Crossfit main site does the same thing by posting what previous athletes have done.

If you program something new, you may not be right on the time, but that is part of the learning experience and what IMCF is all about. This is also why we have more experienced trainers look at your programming to try and help to make sure it works and is feasible.

Nice WOD today Alex and keep it up, you have great ideas!!

Jimmy S. said...

6:14 @ 95lbs ;

I think it would be very useful for the programer to include the intent of the workout. Is it focused on time or task? What is the ballpark on time we should be aiming for? So for this WOD, do I complete as prescribed, or as heavy as possible, no matter how long it takes? or should I scale to complete in under 8 min?

Tiffany said...

6:22 @ 65# for all 3 rounds. I finished the workout 1 round slower than Bridget, so according to her time I may have had a watch malfunction (more than likely it was user error).

Bridget said...

Tiffany,

You still ROCK lady!! Looking forward to tomorrows workout!!

Greg M said...

Meg,

I will get the shirts from you tomorrow and Lance and I will do the rest.

Scott said...

5:21

Scaled PP to 115.
Did GHD on 45 degree situp/back ext pad [not sure if this is good for my lower back...but it was certainly a good workout] I normally only to two sets of these a day as part of my warmup.

Good to be back CFing after a week and a half of leave....and just running.

Dan said...

Why do we scale? 1) to maintain intensity, 2) to accomodate the ability level of the individual.

Two kinds of intensity: mathmatical (calculation of average power), and what the individual can tolerate.

Using myself as an example, I could have done Rx PP weight, but it would've taken much longer and mathmatically intensity would've diminished.

I did the math, and I averaged 33 ft-lb/s. Had I done Rx, I would have only have had to finish in about 7:35 (ish) to maintain that intensity level. Probably not in the cards for me.

At the end of the day, the concept of intensity is to produce the highest amount of average power that you can physically tolerate.

Roger W. said...

Did anyone else have to ice their shoulder today? Or am I just that much of a wimp?

Jay Luck said...

RX'd 8:20

Noah said...

7:10, scaled to 105#.

Greg M said...

Well stated Dan!!

Amy said...

9:16 Rx'd

Meg Smith said...

Greg, I'll bring the shirts in tomorrow. Bridget, I'm pretty sure there were no M left.

The intensity debate is always a tough one, but I concur with the theory that an athlete should be looking for total output of ability, so that means highest weight CAPABLE at the fastest time. We should never sacrifice our weight in order to beat the clock. However, we shouldn't really go so heavy that we're risking injury through poor technique or going so slowly that it turns into a skills review rather than a WOD. My $.02...

Bridget said...

Thanks Meg!

Mike Helton said...
This comment has been removed by the author.
Mike Helton said...

12:22

Scaled 21 and 15 PP to 95; 9 PP to 115.

Ross said...

did this one late lastnight after shift, 4:45 had to break up the push presses (15+6 =21, 9+6=15 and 5+4=9)