November 1, 2012
10 rounds for time of:
Deadlift, 3 reps
1 Back tuck
Post time and loads to comments.
Monica Sandgren, Shakopee, Minnesota.
"Back Tuck Progressions" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] [HD mov]
Posted by Pukie at November 1, 2012 5:00 PM
Looking at the subs in the video, I am thinking the skin the cat on the rings modification is the one I'll choose... Should be fun
Is this a trick for "trick or treat"? I know it's halloween and all....
Son of a...
Why is my ankle hurt??? I want to show off
When the hell did CrossFit become part of the Nitro Circus? I'm too old to have my ass over my head in mid air.
Hello broken neck. This should be a treat!
CrossFit, you've done it again; ladies and gentlemen, the most fun workout on the planet!
farm girls rock. I'm married to one and raising two
Gonna need a sub for the back tuck flip. A safe, sane one.
LOVE this WOD. Will be doing this next time I'm in open gym but don't have the mats at my box.
Can any one say law suit?
Looks like a treat to me. Deadlift is an arbitrary weight based on...preference?
So my plan is to do the deadlifts and then body weight power clean to work on explosiveness. Just wondering if people have opinions on whether that's a good substitute
Thank you for a great wod hq. I love learning and trying new things, which is what crossfit is all about. Great video by laura, extreamly informative.
More of this!
Stop complaining, tons of safe subs shown.
Deadlift x3 seems arbitrary here.
Writing this on beer and chocolate, sorry if its blunt.
I'm new to crossfit I'm 54 and 210 lbs
If I can't complete a round (out of shape)
Should I reduce the weight so i can increase the reps and my heart rate? I feel like the fat girl standing
There not being able to participate
Maybe I'm not in good enough shape for crossfit
First main page WOD w/ back-flips?
Rx'd with Deadlifts at 225# (102.5kg)
Done outside on the grass
#20/Patti--its all about scaling. Do the weight that allows you to complete the workout. Remember its high intensity exercise, just don't go too hard too soon into your program. Just be committed... you'll be amazed how much and how quickly you improve.
If you can't finish a round I think reducing the weight is a good idea. I often scale weights for myself if I cannot complete it as Rx'd. Another thing that could be beneficial to do is to cut down on the number of rounds you do as well. For instance, if a WOD calls for 9 do 3 as fast and hard as you can (with good technique of course) and see how you feel afterwords. Maybe next time scale up the weight and/or the number of rounds. No one starts out "a beast" but instead works into it and builds from the roots up.
And you ARE good enough for Crossfit. You might not be at that level you want to be at yet but keep working at it and you WILL get there.
Watching the video at first I was wondering if anyone was going to go Rx. Then red shorts dude kills it. Well done man. Looked bada$$!
Sadly no padding in my garage so I think a power clean followed by a backwards summersault will be my sub.
I am 28 years old and 165lbs. Any recommendation on how much weight to dead lift for this work out?
skin the cat + release looks like a good fit. back tweaked so may wait a day or two.
continue to admire laurie galassi's coaching. looked to me as though she gave thoughtful, in the moment feedback to nearly every drill-rep done by 4-6 folks for a good long while -- that's impressive coaching.
Subbed 1 tuck jump & 1 skin the cat for back tuck.
The weight should be what you consider decently heavy.
Better for 'Trick or Treat' rather to dance Psy~
4:35 (185 lbs deadlift)
Skin the cat variation
I was over 200# when I started CrossFit, so I understand. I promise you, no one will be thinking anything but admiration for your determination to feel better about your health. Scale the weights, reps or rounds, as needed and post back how you did! This is a great community for support-equally for the newer athletes and the most skilled. Proud of you, lady!
Patti, welcome to crossfit. Just being willing to particapate in crossfit says a lot about you. You are in good enough shape for crossfit. Remember that you are not competeing with the posted times. You don't have to be able to do all the exercizes, just start where you are at and work from there. Check out the brand x scaled workouts, you'll find one that is just right for you. Click on the 'brand x scaled workouts' on the left side of the main page.
3 205# deadlifts
1 back tuck using rings
3 175lb deadlifts
1 back tuck using rings
10 rounds 23:00
3x Deadlift (308/352/308/308/308/308/308/308/308/308)
3x tuck jump
too much iron and over compensated for the lack of a full back tuck perhaps?
Finally a WOD were I can really use my 10 yrs of gymnastics!! really pumped about this one! Also today is the start of my 21 day strict paleo challenge. It will end on thanksgiving (kind of a reward). wish me luck!
Jump pullup roll toes to bar scale for back tuck
135 / 155 / 175 / 185 / 195 / 205
(something didn't feel "right" so started going back down ladder)
195 / 185 / 175 / 175
Laurie Galassi, I'm in love with you.
205# DL's X 3, 185# DL's X 7;
sub'd over-rotated toe-to-bars X 3;
ended with broken nose :D
13:30 . . . hey, same as #36 djf
sub'd 3 squated 24" box jumps & 3 toes to bar
6:41 @275# (should have gone 315#)
Subbed 1 x155# pwr clean and 1x ring back flip for each tuck
Hehehehe! This looks like fun! DL is one of my faves and a back tuck?!? Hmm, might have to go with the rings on this!
Loads in kg's: 110-112.5-115-117.5-120-122.5-125-127.5-130-132.5
1 buck tuck subed by 3 skin the cat variation
wait a minute! if you're on the tire, then who's driv--wwwwHOOOOOAAAAH
Skin the cat subbed for Back flips
I think this WOD is an Omen to the 2013 CrossFit Games.
I want to do a back flip!
Loved doing this WOD!! Finally some gymnastics! We should have back tucks every week!!
Sub'd the Deadlifts with an MRI
Sub'd the Back Tuck witha CAT Scan.
7 rounds of deadlift w/ 215#, 1 w/ 205, 2 w/ 195.
subbed somersaults for the back flip.
Beware of going too heavy on the deadlifts. I spent way too much time prepping at the bar; should have started/stayed w/ 195.
Skin the cat & 95lb clean (subbed for back flips)
that was a really good progression video, thank you CrossFit Santa Cruz
21.45 @ 275 w/ 3xSkin-Cat + 3xMax Vert Leap = 1 Back Tuck
9:37, 135 lb DL (prob should've gone a lil heavier), can't jump, so had to sub just throwing feet over the head (far from a good sub, but not getting hurt and doing something is better!)
Jumped as high as possible, in hollow body position, then did a fast, backward only skin the cat to work on finding the ground/landing.
Awesome WOD and fun! I felt like a ninja! LOL
225# DL (80% of my PR) and "Skin the Cat" flips on the ring
Patti, For over a year I regularly found myself working at half the Rx'd weight and going two to three times as long - if I even finished.
After about 18 months I still almost never get up to the Rx'd weight (on the O-lifts especially), sometimes still go twice as long, and will probably never be the gymnast my eight y/o daughter is, but I am Better - much better!
During fairly recent WOD: 100 L-pull ups for time: I was sub 9 minutes! 2.5 years ago near my 40th birthday I could not even do one pull-up and I thought an L- pull up was insane!
M 42; 5'10", 180 (should be closer to 170 with better Paleo and more intensity)
Okay first off....NO WAY AM I DOING A BACK-FLIP!! Having said that I did sub the hanging back flip from a pull-up bar which was fun...hadn't done that since I was 8 or 9. This was a fun one...
Subbed jump pullup roll toes to bar
135 / 155 / 175 / 185 / 195 / 205* / 195 / 185 / 175 175
*(something didn't feel "right" here so started back down ladder)
10 rounds for time of:
120kg (265#) Deadlift, 3 reps
75kg (165#) Power clean, 1 rep
1 skin the cat (backward only)
Chosen weights were perfect. DLs were hard and I failed on the last PC. Skin the cat was easy. I wish I could go to a gymnastics facility to learn a proper back tuck.
245 lbs DL, 3 reps
"self-spottting" back rolls, 3 reps
Never done a back roll, and although I've got Laurie's theoretical prerequisites I don't have a spotter or safety mats, so I wasn't taking unnecessary risks. But the skin-the-cat sub on the video seemed to me to have almost none of the explosiveness required to do the real move. So I hung my ring straps with no rings, and grabbed them about head height. Then I did an explosive jump and backwards flip holding the straps for a bit of a spot, but letting go about halfway through for an unassisted landing. Worked very well, but since it was undoubtedly easier than the real move I did 3 per round.
Don't know why I called them "back rolls"; I meant back tucks.
Ring assisted tucks
225# DL and "Skin the Cat" flips on the ring
Subbed BF for 1rep body weight power clean at 185#
10 rounds for time:
Deadlift, 3 reps using 335lbs.
1 back tuck
Sincity Crossfit in Las Vegas, NV.
backwards skin-the-cat (hate that name) on rings
Deads at 315. Held onto rings for back flips.
No mats here at the upstate NY barn; "Kelly" make up at 30:53 w/ 2.5 rounds at 16 lb. WB (sharing 20 lb.)
400's in cold drizzle on cross-country loop behind barn!
DL @ 225#
Used rings for back flip
Anyone else have the same thoughts as me? First 3 rounds--this is a little too light, next 4 rounds--this is good, last 3 rounds--this a little too heavy?
sac up and scale it, people.
DL 225, skinned the cat on rings.
Jumped backwards off a bench into a back roll
3 backward rolls (sub'd)
CFWU x 3 + barbell complex
Rounds & Reps as RX'd
225# DL; skin the cat
Time - 5:14
Subbed the tuck with 1 burpee. Could've done more.
5 x 82,5 kg
3 x 85 kg
2 x 90 kg
1 x 92,5 kg
Finalized with 2 x TFW Barbell Complex (22 kg)
And then a sauna :D
started doing 300 lbs DL, bad idea. 3rd rnd felt pop, sharp pain at L-5. Quit. Later in day still hurting. Did wod w/ 180 lbs DL. Sub skin the cat on rings. No worse so far.
Rx'd @ 315#
50kg(110#) Deadlift, 3 reps
50kg(110#) power clean, 1 rep
skin-the-cat on a bar
305 lbs 9 minutes
time = 7 min dead, subbed the
back roll for 3 toes to bar for each
back roll. deadliest was 90kg which
is roughly 198# loved it
Yeah, i can't do a back roll so i did
185lb deadlift x3
10 butterfly sit ups
after that was finished ran 1600 meter for 7:26
3 mile run
3 135# Cleans
3 K's to E's
275DL, 2 back tucks, 8 skin the cat sub
Ring back tucks
Powered by Reebok
@ Basix gym Irvine
10 rounds for time of:
Deadlift, 225lbs x 3 reps
6 Series Boxing Combinations on heavy bag
1 Backward Roll (Ukemi)
3 Dead Lifts @ 250lb
1 Back Tuck using Rings
4 sets at 125 sub toe to bar (4)
4 sets at 135
2 sets at 145
5:43. used 185 for deadlifts
10 sets at 155
Back roll on the ground 10 times
subbed 3x max vertical jump
8:41...315 DL, subbed tuck with a burpee
I can't really do a back flip and I do this at the YMCA so I modified the flip to 5 sit-ups and deadlift my body weight (235).
Back tuck, hmmm. I can't wait for the parallel bars routine with a triple lindy dismount. Freaking crossfit!
95 100105 110 115 120 125 130 135 135
10x1 wall climbs
3 deadlift 315#
1 power clean 185 and 1 ring back flip
retired army 1SG
Did back tuck using rings and DLs @ 225lbs 8:23
subbed backflip with pull up bar backflip * 3
7:07 135x7 then 185x3 subbed leg raises for flipx3
Need better form with deadlifts
3x 100kg D/L
1x Back Tuck
Was getting some weird looks in the gym on this one.
Loving the back tuck, something different.
To anyone who thinks its not wise to have back tuck, look back to the Fitness is 100 Words, Coach Glassman said it all, 'Master the basics of gymnastics: pull ups, presses to handstand, pirouettes, FLIPS, splits and holds...'
Deadlift 305# x3
Accidently did an extra round, but defiantly was a fun workout. We filmed it for a good post, but having trouble loading it though.
6:27 for 10 rounds
255# dead lift
Subbed 1 skin the cat for the back tuck.
7:07 205lb deadlift
Sub'd leg raises for back tuck because my insurance isn't very good
Rx'd @ 155#
Thank you for this WOD.
sub'd skin the cat
3 x Back Squat, 255 (80% 1RM)
15 Meter Handstand Walk
10 rounds for time:
3 DL @ 185#
1 power clean @ 135# (sub)
Lost time in adjusting the weights each round but still good workout!
400 mtr run
30 Box Jump - 20inch
30 Wall Balls - 16#
28:55 awful minutes!
never done a back flip and don't have any ring or mats so did my best
3 Deadlifts @ 176 lbs
5 toes to bar
5 KB Swings approx 1 pood (38 lbs)
14 min 17 seconds
then completed 1km tried for sub 4min, got 4.08
Good little variation :)
looking forward to Fridays :)
Really seems like you guys have been going out of your way to make sure normal people can't do the WODs. Kinda making me hate crossfit in the last few months.
#185lbs dead lift!
Super Fun WOD!!
didn't time it but did it with 275# and did skin the cats
225 on deadlift and subbed 2 kart wheels for the back flips.
M/29/ 6'4"/ 275
10 rounds for time:
*275lbs Atlas stone lifts (to shoulder)- 3reps
*Thigh to bar (inversions) - 3 reps
*Reverse leg lifts (hanging,stall bar) - 3 reps
Adam @ #120 . . . I'm a "normal people" at 57/6'0"/200 lbs & I think the WODs are great . . . If I can't safely do a movement them I sub[at 57 yrs old back tucks/muscle ups/handstand pushups/24" lateral jumps are a little out of my league although I am still jumping 24" box/swinging 55 lb. kettlebell]or scale[weight and/or reps is my first choice/rounds is my second] . . . Don't hate CrossFit because you can't Rx the HQ elite level WOD . . . Even scaled the "ride" is still awesome! . . .
Back flips on blue mat at gym
Subbed back rolls for back tucks
Hard to pump up to back flips. Pissed that I didn't land one completely.
As Rx with a couple more flips thrown in between:
subbed skin the cat for back tuck
Rx'd in 6:25
DL at 225 lb.
Crossfit: Because looking normal in the gym IS FOR BODYBUILDERS.
Taking a hiatus from Crossfit.
DL @ 255#
Ring assisted tucks.
Back tucks - yeah, right; 6'3" redneck with no coordination
Monica, you look amazing! Grateful for stretchy jeans!!
225 D.L. Subbed ring flip and 155 Power Clean for flip. 10:02. May have done 11 rounds. Lost count.
DL at 225
Modified Skin-the-cat on PU bar. This really forced the tuck position.
185# dl, skin cat + drop from pullup bar. 10 rounds = 8:15
w/u - lunges, inchworms, 3 skin the cat + drop, dl x 3 135-155-175; 7-5-3 for time el-foot pushup, situps = 1:12
1 BACK TUCKX10 RDS
sub'd 3x back roll per back tuck
sub'd 3x back roll per back tuck
26 / M / 5'9" / 140lbs
I wish I were cool enough to do a back tuck, but alas...
185 power clean
Skin the cat
2min rest between sets
Sub for back roll
DL 275 x 3 first 5 rounds, then 245 x 3
155# Power Clean x 1 rep
as RXed (tuck over couch- I used to be able to do these off a curb, now old and scared of my soft head)
skin the cat rings tumble sub
skin the cat rings sub
ring roll + 185# power cleans
295x2, 295 - 1 rep (Fail), 275x3
10 RFT of:
3 deadlift @125 kg.
1 wall climb.
Laurie Galassi is such an amazing Coach. So honored and blessed to be coached by her at CFSC.
Did 3.5" negatives on the deadlift, used 300# for the weight. For the back tuck, I subbed jumping up and flipping myself over the rings - similar to the demo video but it felt more dynamic. Time was 7:58.
I would LOVE to do this WOD as rx'd. And I was tempted to try. But it would be stupid right now - I need more experience with back flipping. But this is totally on my goals list. Deadlifts felt good - some extra hamstring work on the negatives.
11:19 @ 315; back roll for tuck
Nice work Matt! You had a crack- good job...if i had a spotter i would also..but otherwise noooo way !!!! lol
10 mins (had to use a clock on the wall rather than stopwatch).
Started with 115 kg deadlift, but backed down to 100 kg. Replaced tuck with backflip on bar and 60 kg clean. Had to redress the bar because the clean barbell had a terrible bend in it that prevented me from doing the motion.
*pull-up bar assisted back tucks
225 dl, ring back flips
9:00 even with skin the cat subs @ 315#
9.38. 225# DLs; back tuck with wedge on box at mid back height and then jumped backwards off a 12" box.
185 lb. Deadlift x 3
IBP 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x3, 125x21
225 lbs. deadlift, subbed 10 pushups for back tuck
subbed 15 push-ups b/n
Subbed 3 reverse crunch on bench/toes to head
3 inverted plank bridge
Thank you for any other informative web site. The place else could I get that type of info written in such an ideal method? I've a undertaking that I'm just now running on, and I've been on the look out for such information.
6:17 120k & back flips hanging on smith m/c bar
20kgx5, 60x5, 90x5, 110x5
Back tuck assisted w/rings set just below solar plex