10km row and mobility 

20 Minute AMRAP
7 Knees to Chest Sit ups
9 Push Jerks (135/95)
Run 400m
6+16 rxd

Did yesterday's WOD:
21-15-9
35# DB squat clean and jerks
strict pull-ups
GHD sit-ups

14:45
Nice workout.  Should sleep well tonite!

56/5'8"/160

Deadlift 
95lbs 5x
145 lbs x3
175 lbs x3
205 lbs x1
235lbs x1
235lbs x1

Because I had to learned from google university. Link work safe.
https://www.shmoop.com/pied-beauty/stanza-1-summary.html

10-8-6-4-2
150lb 
Bench press
Power clean
For time 12:03

Coach Glassman,

I understand the need to move forward and continue to refresh the site as well as programming. My request is to remember that there are many of us that do our WODs in our home gym and don’t have a coach to guide, scale and explain the purpose of what the WOD is all about. 

I do appreciate the guidance I receive when I drop in while traveling. I’m now over 50 boxes on 3 continents and counting. It always brings a smile to my face to be embraced by the community for the hour that I am with them. 

Enjoying the rest day & that poem! 

5 rounds for time of:
400-m run
15 thrusters
10 burpees

Men: 75 lb.

Scaled to 3 rounds. 16:48. Asthma attack slowed me down even though I took the runs easy. Went unbroken on thrusters and walked the burpees to give my toe a break. 

Also.. I think they removed scaling options to give people more incentive to take their L1 and do the online scaling course. I’ve done both and you will get the tools needed to scale any workout. Just my opinion on the matter 

Pied Beauty is one of my favorites!  

15 Hand Over Hand Sled Pulls, 105 lbs, 15 ft
-- then --
5 rounds of:
15 Bike Erg Calories
15 GHD Hip Extensions
15 Plate Ground-to-Overheads, 45 lbs
-- then --
15 Hand Over Hand Sled Pulls, 105 lbs, 15 ft

18:31

Yay, smooth scrolling! And even faster than before! 

20 minutes. Did 70 on the straight bar. Don’t have dumbells yet. I just wanted to say I did like scaling because I just started CrossFit at 53 but I am smart enough to figure what weight to use and how to substitute workouts. I am glad to have a site like this to start off with.

Dropped the dumbbells to 30 to but forgot to time. In retrospect I could have done the 35s no problem. Sometimes I let these workouts intermediate me and i doubt myself. I have to stop doing that because my self doubt is wrong 99% of the time. 

The pull-ups are hurting my feeling too. I’m going to run a mile and then do some yoga. 😩😂

The pull-ups are hurting my feeling too. I’m going to run a mile and then do some yoga. 😩😂

I’m going to do yoga. All these pull-ups are hurting my feelings. :)

Rest Day thoughts for those who didn't ask for it: 

In retrospect, if you've really been following the main site for the last year or two or five, this is exactly where the Founder has been taking us. Think of all the media lately regarding: Off the Carbs, Off the Couch. L1 seminars for doctors. Fighting Big Soda, Food, etc. The success stories. The common theme in the above has been decades of Conventional Wisdom has made most of us fat, weak & sick and that CrossFit is the best answer to all those problems. Counter to all the bitching in Comments, it is clear the redesign necessarily emphasizes CrossFit is for anyone willing to embrace it. The new website has ALL the information a newbie needs to get started if you take a few minutes and follow the links. If something isn't there? Ask. Comments will always give the answer. If not having the scaling just given to you is enough to drive you away, then you're missing the point. There is no perfect scaling option, which I bet is part of the reason HQ stopped doing it. The appropriate scale depends 100% on our own physical/physiological tolerance for intensity at that moment. CrossFit is all about focus on nutrition to prevent or reverse chronic disease and on intense & functional movement to retain physical independence well into our later years. Although entertaining, the future of CrossFit isn't the Games. It's the husband/wife doctors running their affiliate out of the home Garage (best video of last year, IMO).

You might be wondering (if you've read this far) where I get off with this rant. I found CrossFit around 10 years ago and since then have trained in affiliates but mostly on my own. I don't post often, and wanted to thank HQ and the Community here for all you guys do. Greatly appreciated.