Beginner WODs: Thursday 120531

Beginner WODs at HR:15 and HR:30
A: Deadlift 3×15

B: Press 3×5

C: 1 minute, max reps of toes to bar

D: 1 minute, max reps of rings dips

Coach Kyle teaches a beginner class the Turkish get-up, starting with just a shoe to check that form is correct before weighting the move with a kettlebell:

Here’s what’s on tap for Friday’s beginner WODs at HR:15 and HR:30
A: Russian gymnastics warm-up

B: 15 minutes, as many rounds as possible of:
Thrusters (65#/43#)
Pull-Ups

  • Sky

    Sky Shepard: 8:12 shouldn’t have scaled it.

  • Sky

    Sky Shepard: 8:12 shouldn’t have scaled it.

  • joncoffey

    A: 130-165-185
    B: 105-115-115
    C: 19
    D: Subbed pushups, 26

    Coach Ryan Fashion Update: The blue shorts are back (no joke: I’m jealous)

    Coach Ryan Ego Update: “My shoulders are like pretty huge, so it’s difficult to find T-Shirts that fit properly”

    Now for something helpful: a video my trapeze-ing friend https://twitter.com/#!/RobTrapeze sent me on how to make tape grips. I don’t bother trying to do toes-to-bar without them. http://www.youtube.com/watch?v=QeSKo-mFUs8&feature=youtube_gdata_player

    • Sully

      Jon, since Coach Ryan’s shoulder are so huge we might have to combo the fashion and ego and get him Coach Tank Tops. Thoughts?

      • KevinBoul

        “I’ve been doing so much upper body work it looks like I’m wearing a baby gap T-shirt.” Coach Ryan

      • joncoffey

        The only logical solution. We should have a fundraiser to help him replace his entire wardrobe. Like Fight Gone Bad, but for sleeveless shirts.

        What about the Open shirts? Is it too late to change the order to tanks?

  • Justin

    A: 135# – 145# – 155#
    B: 75# – 95# – 95#
    C: 11
    D: 5 + 0.1

    Tomorrow sounds like a disguised Fran to me!

  • Erica C

    A: 90# – 90# – 95# – An improvement from last week.
    B: 40# – 40# – 40# – Also an increase in weight from last week, but had to do press pushes starting in the second set. Sad face.
    C. One day my toe may encounter the bar
    D. Didn’t have time to try. Another sad face.

  • KevinBoul

    A: 135#-145#-155# these went really well

    B: 75#-75#-75# still weak in the shoulders

    C: 13

    D: subbed pushups 23

  • Erica C

    And that was supposed to be push presses. Damn getting up at 5am!

  • Steve

    Dl 133 153 153
    Press 65 95 135
    T2b 9
    Ring dips 14

    Hands are torn.

  • TheOtherNick

    A: 135, 135, 145 (thought I was going to puke around DL number 42)
    B: 85, 85, 95 (failed after 3)
    C: 14 (grip issues!!!)
    D: subbed pushups, 29

    Great class today. Really felt like I was getting stuff done and seeing marked improvement. Set a PR on the DL during the warm up at 205.

  • Sully

    As you grow as a CrossFitter please remember your gym Etiquette. http://www.youtube.com/watch?v=EHuJsw5OXFI

    Kelly Starrett on getting organized during your deadlift set up. http://www.youtube.com/watch?v=6JgGPWoYXqk&feature=plcp
    Chris Spealler on Toes to bar efficiency http://www.youtube.com/watch?v=IJZpz5C1dAA

  • Sky Shepard

    Sky Shepard
    185 lbs 3×15 dead lift
    85 lbs 3×15 strict press
    16 & 32(parallet)

  • Kristina

    93# dl 3×15 my hips are finally opening up
    38# press
    13 knees to elbows–ripped hands= :(
    12 dips–these need work

  • Ryan

    DL 175 3×15
    105 3×5 Press
    15 Toes to Bar

  • Dave B

    DL – 135 lbs all three sets, Press, 95, 115, 135 and did not find my max, seems shoulders are stronger then the last time. Did not count toes to bar or ring dips but beleive it was 15 or so each.

  • Michael S.

    Apparently being able to pretend like you are diarhea-ing on the wall is perfect form for the deadlift. Thanks, Sully!

    155-165-165 for Deadlift
    125-125-135 for Push Press
    18 Toes to Bar
    12 Ring Dips

  • Rich J

    A: 135# 155# 155#
    B: 65# 95# 115#
    C: 12
    D: 23 parallet
    A little tentative on the dl. Terrible at t2b.

  • Anthony A

    Worked up to 165 for deadlifts, 115 with the shoulder press. Need to keep my ass out on the deadlift and the bar closer to my face on the press.

    Did 18 toes to bar but only 6 in the last 30 seconds, my grip couldnt hold it
    Did 13 rings to bars and 11 after 30 seconds and basically hit failure

    Not happy about missing tomorrows workout

  • http://www.facebook.com/jrlevin Jonathan Reid Levin

    Deadlift – 135, 135, 155
    Press – 95, 95, 115

  • Barbara B

    Deadlift – 103
    Press – 53, 63, 73ish
    20 knees above waist
    16 parallet dips

  • Danielle

    Deadlift- 103, press 73, 22 knees to elbows, 14 dips

  • Kyle

    Deadlift 225, press 115, 11 toes to bar, 25 dips

  • http://twitter.com/flipvandermade Philip van der Made

    Deadlift 135, press 95, some number toes to bar, 18 dips and then 17 paralat dips for good measure.

  • Emily L

    DL 103, press 63… No idea on toes to bar or dips, I was beat and forgot to count. Ha.

  • Jesse L

    Deadlift 135, press 145, toes to bar 15, dips 33. First time getting my toes to the bar.

  • taina r.

    deadlift: 103
    press: between 43 and 63 (I think)
    toes to bar: 10 (hands felt very weak after DLs and presses)
    dips (using box): 30

  • Laura P

    A: 83 – 83 – 83
    B: 33 – 43 – 43
    C: 13 (knees to elbows)
    D: 21 (parallet dips)