CFWUx1 10*45thr 10s10dus
27:29

18:29 (400m run)

subbed:

5 BPUs
25 DUs
20 thrusters, 20# dbs

12:48

570-Sub 5*4m AMRAP. 50du, 20each:sdlhp@20kg, wb@9kg,lunges,KB swing@20kg.

18:58 200 Single Unders

RX
22:35

Row 500m
Du 50 su50
Thruster 30kg
29'50"

17:00 Rx

15:51 RX

19:26 rx’d. Rows at about 2:00 pace avg. first set of double unders unintentionally broken into 5 sets. Remaining sets broken intentionally at 30-40 reps, then 60-70. Thrusters 14/6, 12/8, 20ub. Last set unbroken was very hard! 

45#

12:48

14:16 Rx’d

3 rounds for time of:

500-m row sub’d w a 400M run 
100 double-unders
20 thrusters

Men: 65 lb.

15:47

13:37 Rx but with 400m run sub

18:29

34mins. Did 200 SU instead of DUs. 

30 minutes

19:41. 1 min double under practices

30:02
No rower, so used SDHP’s

Rx: 17:57

M48/170
Scaled
3 rnds
20 RKBS 35 lbs
10 burped
200 SU
15/12/12 Thruster 18/25 lb kbs
16:09

18:07, RX.  I would have been faster if I was fitter!

43/6’3”/200
15:37 RX

28:06 - 400M run, Single Unders, suck at jumping rope.  might have died

13:58 rx

M/31/5’9/175

16:31 Rx
Sluggish after holiday weekend

14:00 did 50 dus each round

16:30
400m Run
100 Single-Unders
15 Thrusters @ 65#

Used treadmill instead of row and did single unders. Total time was 21:54

M/42/5'4"/148lbs
As Rx'd
19:33

13:55 RX
Row ~2:05, 
DU broke into 2-3 sets 
ThrustersUB

17:58 Rx 

3 rounds in 18:22 of:
500-m row
100 single-unders
20 thrusters, 45#

16:12 with 40 pound goblet squats for thruster sub 

21:10 rx

13:58 Rx

Actually this would be really good physical therapy for someone having trouble with everyday bending and getting up and down. 

26:09
200SU
Rx

Tough one indeed. 17:54
3x
- 400m run (no rower)
- 50 tuck jumps (my double-unders not strong enough yet)
- 20 thrusters /w 65#

Rx 33:40
Struggled with dbl. unders - split into 4-5 sets but restarted a lot since still perfecting technique

Broke thrusters into 2 sets

M/57/6’2”/175
I was hurtin’ from CFT WOD mid-day yesterday, but went for it anyway early this morn. 

19:51 rx’d

Will definitely be taking Easter off tomorrow! Happy Easter to all!

20 min

20:22
50 du with  2 single between every du

D
2300
35 lb
100 su

16:50 rx!

Wifey:
3rft 
350m row
50 single under 
15 DB thruster 12#dbs 
11:26

Intermediate 
3 RFT 
500m row
50 double under 
20 thrusters @45#
14:35
Lost about 30 seconds when rower display froze 

15:49 - row machine doesn’t track distance properly. Did 2 minute rows each round. Did 200 single unders. 

Sub 200 single unders for 100 double unders. Otherwise as RX.
22:28 average heart rate 162, Max 178
I understand why thrusters at 65#. Hard one 
Male, 58

17:36
Subbed running & 30 sec DU practice & 200 Single  Unders per round 

16:12
Single unders

F/44
Ahhh the fun ones are always so painful lol
500m row
200 single skips UBR
20 thrusters (sets of 3 😠)
18:40

13:51

16’53 RX
Fun WOD!

3 rounds for time of:

500-m row
100 double-unders (jumping no rope today)
20 thrusters

Men: 65 lb.

22:45

15:40 rx

18:08 rx

15:09 rxd

17:13 Rxd

Scaled to
3 rnds
500m row
100 du
20 single arm thruster with 35# kb
10/right
10/left
22:02
m/49/175

Scaled to 200 single unders.
19:28

Comical to feel my calves limiting my thrusters.
Rows in 1:57, 1:57, 2:04.

25:55

Subbed 400m run for 500m row. It’s really humid out after the tornadoes last night. By the 3rd round, the double-unders had me doubled over!

15:16 Rx You want it, you got it!

23:30 

First WOD in forever. 19:11. 45lb thruster all else rx. 

18:11. Rx thrusters (all sets unbroken) and Rx rows. Subbed 160 singles for DU and tripped A LOT. Also day 14 of my stupid cold so decided to practice scales and L-sits after the WOD instead of double unders.

M/44/6'2"/185#

Rx'd 
14:51...that hurt so good!!!

29:21 RX female
1st round left shoulder tried to lock up worked through it. my shoulders are burning so badly🥵

18:40
500m row
300 su
20 thrusters 30kg
Nice one

M/53/67"/157 14:21 as Rx'd 

15:16 Rx

5 mile run - 35 min

This one looks dirty! Here are some thoughts on scaling:

Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 500 meters in over 2:30 minutes, I will consider reducing the distance each round or have them row for a 2:30 duration each round. 

Double-unders: I consider volume of this movement to be relatively high, and challenging, when arranged in this fashion. High-level athletes will likely not take longer than approximately 1-1.5 minutes to complete a set of 100 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 2-2.5-minutes of double-under attempts. For athletes that are new or de-conditioned, I will likely have them complete 100 single-unders each round today. 

Thrusters: I consider the load to be light where the reps should be able to be completed consecutively each round. I will have athletes utilize loads to achieve this goal. If an athlete is new or de-conditioned, I will have them reduce reps as well as the load.

14:58 Rx

Race day for me!  🏃🏽‍♀️ 😬 

16:54 rx’d 

19:30 Rx, can't jump, 50 high knees/rd

23:18. Need to work with my DU, that was hard. But really happy I didn’t give up during first round of DUs

Wow, I'm feeling recked!

Scaled to 400m run, 50 single rope jumps and 10 thrusters at 30 Kg (66 lbs)

Time: 17:51

Rx 
100 double unders 
100 single skips
40:10

Forgot to add...double unders aren't happening.  Therefore, I did 200 singles instead.

15:26

Intended Stimulus

Oh my lungs! Today is a high-heart-rate short-to-medium-effort workout. For all purposes this is a 3 mile run in which you push your heart out. Visualize the perfect race here. Open with a very doable pace on the first round, increase on the second one, leave nothing on the third. This should be a fun run for people that usually does not like to run -i.e. CrossFitters. On the double-unders, pick a number of repetitions you can complete in less than 1:30 on each round. If one hundred is too much, or you think this skill will get in the way of the stimulus we want, practice dubs before or after the workout, and then scale during the workout. Be proud of choosing the skill with which you can express intensity, and not the skill you cannot express in an intense context. On the Thrusters, don't let the light weight fool you. The weight is light so that you can do them unbroken. If 45 feels light but you don't think you will be able to them unbroken, pick lighter. The same applies for the row. Pick a distance you can crush, and not something that will crush you. Today let's crush this shit! Let's FLY!

Option 1
3 rounds for time of:
500-m row
60 double-unders
20 thrusters
 
Men: 45 lb.
Women: 35 lb.

Option 2
3 rounds for time of:
400-m row
100 single-unders
20 dumbbell thrusters
 
Men: 20 lb.
Women: 15 lb.

Options for double unders

If you are proficient with single, single, double, then do a total of 40 doubles. Just count the doubles. Make sure brefore or after the workout you practice stringing doubles together for 10 minutes.

If you can string doubles but you pike really hard, or bend your knees like you are jumping on a box, don't default to doubles. You are getting the standard but you are not getting better at jumping rope. Do singles faster with great body positioning and good jump mechanics. And by faster I mean faster! The push will be in going fast from the wrists. The faster your wrists get the less you have to compensate by creating space for the rope by piking or kicking. Work what you need to work, sustained and fast RPM!

Champions Club Scaling Notes

RANT: 
Hello Helen. That’s the first workout that came to mind when I first saw this thing come up. I would definitely NOT call this Just A Workout because the weights, reps, and distances on this thing seem to be laid out as such that will allow us to go just fast enough where we want to die.

I SHOULD TRY THIS RX’D IF: I can go under 10 minutes.

ORGANIC SCALES:
Strength — heavy weight on thrusters, less reps, and rest between rounds. Maybe high box jumps instead of jump ropes
Stamina — one round of 1,500m run, 300 double unders, 60 thrusters. Geez that looks horrible.
Endurance — scale appropriately
Flexibility — slow down thrusters and pause at end range

NEUROLOGICAL SCALES:
Coordination — feeling a fall while you are tired is one of the hardest things to do in running. so is controlling the bottom of the thruster. Both take coordination.
Accuracy — even splits on running/rowing. Then the double unders…
Agility — quick down and up on thrusters. Add change of direction on run, or side-to-side hops with feet together instead of double unders
Balance — draw a circle on the ground and stay inside it for jump ropes

GROUP VERSION:  the biggest thing here is going to be making sure there’s enough room to have jump ropes and bars out all at once. Being that there’s only 3 rounds should help, but I can guarantee dumbbells and kettlebells will be used — especially since it’s calling for light weight.

WARMUP:
Running jump rope — we don’t have a rower, so good prep for running
Squat — obviously
Kb swing — core to extremity for thrusters
Pull-ups — overhead prep and hang from a bar and extension in kipping is same as running
Ghd sit-ups — haven’t seen them in a minute and I’m worried, so we should stay fresh


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. Tripping/shoulders getting fried on jump ropes should give us a rest at some points. Otherwise it would be higher.

There’s no such thing as a free lunch. I think for most docs, it’s not big money but literally a lunch or dinner. While it’s the professional norm, it’s important for us docs to remember we are not in just any other profession. 

I think most docs are honest, at least we like to think we are. Or are we justifying behavior. I find this article interesting (The dishonestly of honest people):

http://people.duke.edu/~dandan/webfiles/PapersPI/Dishonesty%20of%20Honest%20People.pdf

Globo scale: As rxed.  If no rower is available run 400m (track, treadmill with slight incline, or outside).  If you do not have a jump rope sub 50 tuck jumps.

If no barbell is available use dumbbells 25/15lbs for the thrusters.