CFWUx2 sn bal 10 10 5 3 3 1 1*135cl
48:22

35# dumbbells, and subbed 10 BPUs for row

16:29

27 min power cleans

30 min cut off. 2R + 70r. 35kg squat cleans and thrusters. Sub 20 each: DU, sdlhp@20kg, wb@9kg, KB sw@20kg, and 10 burpees and 10 lunges. 

23:14 Rx’d

75#
25:43

F/48/5'6"/145
65#, dropped to 55# for 3rd round of thrusters
subbed 100 pulls on the ancient air rower
35:51

Skipped the rowing today. A little “dehydrated” from yesterday’s drinking. 45 power clean + thrusters at 135lbs: 15:32

85# as rx in 26:00

correction to my last looked at the wrong workout time: 19:56

12:19

40kg

24:32

42mins 
1st round 60kg 
2nd round 50kg

Where I have no doubt exercise guards against cancer, I have found a benefit in cancer recurrence and normalizing issues created from cancer treatments. After having gone through a fairly aggressive cancer treatment 8 years ago, I had been told my bone density would be an issue as well as immune system/white blood count. And for 8 years that was true. Less than a year after starting CrossFit, my doctor shook my hand as being one of the few patients ever to increase bone density. And my blood values are back in normal range. Making no mention of all the obvious benefits of having joined CrossFit after 46 years of a sedentary life. Confused the heck out of my doctor, but data is data!

29"00 asrx

17:44 used 95#. Wasn’t paying attention to the symbols. I’ll redo it tomorrow at the Rx weight

Scaled

17:19
2 rnds
8 clean/7 PC @ 75lbs
15 thruster @ 45lbs
4 mins jump rope

I was in SoCal last week – making up the missed WODs on rest days. I’m also fasting today, so I scaled this down quite a bit, preserving the motion at lower weight, as follows:

15 x hang squat clean / thruster @ 75lbs
40 calories elliptical Level 12
19:08

I should have gone a little heavier on the squat clean / thruster motion. I was happy to combine the movement to save time but then it was a bit easy at 75lbs. That said, I loved this WOD and will repeat one day, probably at more like 95lbs.

13:30 with 95 lbs and 400m rum subs. 

28:40 (power clean)

As rx’d (power cleans), 23:49.

I was prepared for a very suck-filled WOD, and…I guess…this did not disappoint.  I mean, I survived.  But it did suck.  Broke cleans 5-5-5 each round (or really 5-5-4 and then 1-into thrusters).  Thrusters 10-5 or 9-6 — happy to keep them in two pieces.  Mentally fatiguing to have to pick that bar up again.  Tried to really pace the rows, each one turned out to be right around 3:58/3:59.  Last round I started the row very slowly as I was just gassed — but I felt good enough to pick up the pace somewhere between 500 and 750.

46m/5'10"/180

25:50 115#

Completed 2019-05-09
Did 12-12- 750m with 30lb dbs
19:19

M, 5'-7", 180 lbs

Time: 34:21
3 rds cleaners & Thursters @ 95 lbs; 1500-m row all due to gym setup and time constraint.  

21:03 RX

M/57/6'2"/178
Hotel gym subs - 
3 rounds - 
15 cleans (30 # DBs)
15 thrusters (30# DBs)
1,000-m row - (SDHP 10 # DBs x 40, then run 400m)
26:03

is that an ashtray on the side table?

65#. Timer quit halfway, but was on ~30:00 pace.

Modified to:

15 reps 1+1 deadlift + hang clean 75#
15 thrusters 75#
1000m row

32:00. Really hard wod for me with super light weight relatively. 

Glad it’s over 

24:25 RX
Tough but fun
#crossfit #sober #day142

That tv...

115# 50:02

26:28 rxd

17:35
3 rounds
15 Cleans 40kg
15 Thrusters 40 kg
50 Sumo deadlift high pull 10 kg

Women’s rx 31:02

34:17 

33.27, 50 kg on cleans and 40 kg on the thrusters

3 rounds in 14:35 of:
8 cleans, 95#
8 thrusters, 95#
500-m row

22'54"

24:49 95#

28:30. This was a pathetic effort for me. A weekend of traveling, drinking, eating poorly, and not sleeping caught up with me. I started off smooth with the barbell on Round 1 and decided I wanted to run 800s today. Started cramping immediately & ended up walking a lot. It was bad. Went hard on the barbell on the 2nd round and got to the rower and died. Couldn't pull less than 2 minute 500's. Legs were exploding with pain. The 3rd round, I just blacked out. I don't know what happened except that it took me a long time to finish. 

23:17, with 115-lb

41:47

45lb for SQUAT cleans & thrusters.  Pause and control at bottom for a second.  Broken.  Stay.

Sub 3:55 1000m row

Scaled

Weight: 95#
1000m row sub: 50 sdhp @45, 30 burpees

38:13

21:43.

95# power cleans/thrusters
800m runs

M/6/190/51

M/28/5'6''/158

Scaled to 95 lbs
26:58

28:25 Rx’d 

43/6'3"/200
27:39 rx (power cleans)

3 rounds
8 power cleans @135
8 thrusters
500 meter row
14:10

23:52, used 95 due to back soreness. 

21:02 Rx

21:02 Rx

47:18 rx w/115#

arg

4th day of CF: 29:58 with 30kg/around 65lbs

I'm so proud of doing less than 30 minutes. 😁

F-14/5’4”/106#
This is my first time trying CrossFit.  :)

Over the past weekend my mom my sister and I all went to a CrossFit competion. And while I was there it inspired me to try a new way in working out even as tiring as cross fit looks/is it also seems like a lot of fun. I did 3 sets of 15 cleans and thrusts but instead of 95# I only did about 35. As low as that may seem I was pretty proud of my self 1) because it was my first ever CF workout and 2) afterwards my legs and arms were so tired. Instead of rowing (we dont have a machine) I did 3 total miles of biking. 1 mile each set. It took me a total of 23:32! Overall I would definitely say this workout was a success and I can’t wait till I try the next one!!

38:30
This was rough from the beginning 
95 lbs.

Female/58kg 
Scaled (55 lbs)
26:30 (minutes/seconds) 

Female/58kg 
Scaled (55 lbs)
26:30 (minutes/seconds) 

Scaled to 3r/t
15 squat clean, 45#
15 thrusters, 45#
1k row
34:21.0
Had nothing in the tank today.  That was brutal, but it got done.

Scaled 95
Tough!!  But got it done.
30:01

22:59
Scaled to 115 lbs
Power cleans

44:16. This one killed me. Bad. 

Scaled (wrist injury)
95# power clean
20 wallballs (20#)
Row 
23:11 - Empty tank

M-42-69-170#

M/45/200lbs. 95lb cleans and thrusters 21.25.  

after 3 months of debauchery, I had to take this easy

2 rounds
15 cleans
15 thrusters
500-m row

95 lb.

13:10

good to back 

37:38 Rx 

Scaled weight to 95#, all else as rx
22:53

Jackie scaled weight to 45#, all else as rx
25:56

Scaled
3 rounds for time of:

15 cleans
15 thrusters
1,000-m row, sub with 800m run
♂‚ 95 lb.

21:10

25:22 Rx woof!

Male 44 years
Height 176 cm
Weight 77 kg
Time 24:15 RX

This one was brutal. 

37:45
Round 1, 15 cleans 135Ibs, 15 thrusters 95Ibs, 1000 m row
Round 2, 15 cleans 135Ibs, 15 thrusters, 1000 m row 
Round 3, 5 cleans 135Ibs, 10 cleans 95Ibs, 15 thrusters 95Ibs, 1000 m row

25:20
right wrist pain used two DBs
15 hang cleans 35#DBs
15 db thrusters
1000m row

Thanks 🌹 

54YOM 5’6” 217

Scaled 

3 Rounds for time
2X50 lb DB Cleans X15
95 LB Barbell Thrusters
1000 M row damper on 5

38:35. I did not thrive in this one but   I survived

57 / 169

95 pound Power Cleans and Thrusters (depth was not full with hip replacement)

26:22 -- That was very hard for me.

35:26
1st round at 52kgs
2nd-3rd rounds at 42kgs
Subbed the rows for 50SDHP+30burpee

27:10. No rower so I did 50 cal on my old airdyne. Averaged around 3:30-4 min for the cals.

Done in my driveway in the Louisiana heat! Ouch!

M/6-3/215lbs

F/44
65#
29:40
Blew myself up on the first round. Good reminder to pace 😳. Actually a painful reminder 😬

27:24 rx! agree with the previous comments and shouldn't have rested so much on the thrusters

25:42 RX'd with power cleans and at 3 months postpartum! split the cleans into 10 and 5 first round then 3 sets of 5. Split the thrusters into 4,4,4,3. Row split times were 2:05.7, 2:07.8, 2:04.6. That last row was brutal...

30:34 @ 35kg and 1,000m Row 
This is the hardest workout I’ve done in a long while.

22:24
Scaled to 65# and 800m Run 

Everything felt heavy & slow today.

19:03 - 35lb dumbbells

31:54, 20kg

Scaled to 95# and 500m rows
18:51
Rows at 2:02-2:06/500m pace.  Very tough one.

Newby.  Well this one killed me.  Never have done thrusters or cleans before.  Scalled down to 95 and was able to do sets of 10.  biggest issue for me was the squat part of both.  Had a hard time with allowing myself to go all the way down. No problem on the row.  This is one of those workouts which builds character.  Haha.  

260-6'4"

Scaled to 95 pounds, and subbed 1200 m runs instead of rowing. (Rowed 5K last night, so wanted a break from the C2.)

29:02. 

Agree with the comment above that you can push through the thrusters faster even though it will feel like you can’t. At least that was how I felt afterwards.

29:12 rx’d 

26:40 rx 
https://youtu.be/eYG6KUWnGXM

Had to scale 75lbs on cleans and thrusters also 800 meter run for row 21:10 still very intimating 

27:42 RX

32:54 50 kg clean 35 kg thruster 

M/32/6'1"/180lbs
26:36

Scaled to 115 lbs

29:15 for 3 rounds. Round 1: Rx cleans and Rx one thruster then scaled to 85# for remaining 14 thrusters. Rounds 2-3: 85# for all cleans and thrusters. Row Rx all rounds.
Those last 10 thrusters included a fair amount of time gasping for breath and wishing they were finished already...

28:58 Rx

I took too frequent and lengthy rests during my thrusters. It hurts, but if you haven’t done the workout yet you can go a little harder on the thrusters than you may think.

M/44/6'2"/185#

Women's rx'd 
22:05

22:41 rx

30:56 rx.   Slow and steady.

Scaled with 35 kg and its Was hard😄😄 took me 25'55 to do. But i love these wods that makeup me give it Allan. Done at @crossfitguarda

안양공식인증지부 크로스핏힘 강경택 45세/180cm/90kg 40-44 대한민국 4년 x 1위
28'48" Squat Cleans 5-5-5 Thrusters 8-7

Whenever I see a workout that prescribes “cleans” I take it to mean that the lift is taken from the ground to the shoulders in any fashion, whether it be a squat clean, power clean, or muscle clean. I will teach and instruct a power clean today, as this will likely be the most efficient, for most athletes, while also complementing the thruster and row to a large degree. 

Cleans and Thrusters: I consider this to be a moderate weight and moderate volume for both movements. I will recommend loads that my athletes could potentially perform 15 reps in a row with, even though I won’t recommend performing unbroken sets of 15 in the workout. This general guideline should allow for a fair amount of consistency and intensity throughout the duration of the workout. During the latter portion of the build-up time I will have each athlete show me 3-5 reps of each movement, with their intended working weight, to assess if the loading is accurate for the goal of the day. For newer athletes, I may reduce the reps as well as the load. 

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 1000 meters in over 5:00 minutes, I will consider reducing the distance each round or have them row for a 5:00 duration each round.

It is a small study, but thank you Australia for opening the conversation. 

Champions Club Scaling Notes

RANT: 
Weight heavy enough to go unbroken the first round but not the next? Mono piece long enough to not be a sprint? Movement have fatiguing effect on one another? Going to suck no matter how you go about it? Sounds like Just a Workout to me. Finish is the name of the game.
Also, I always take “cleans” to mean full squat, so that should make this much more fun!

I SHOULD TRY THIS RX’D IF: I could go unbroken if I really wanted to on the first round

ORGANIC SCALES:
Strength — add weight, less reps, less distance, rest between rounds
Stamina — 1 round of 45/45/3000m
Endurance — pretty good as is, maybe lower distance on row/run
Flexibility — do some rack position mobility before the workout and slow the squat portion of each barbell movement to work on the new range of motion

NEUROLOGICAL SCALES:
Coordination — lump the cleans and thrusters together in one movement, lighten up the weight a ton, and do 30 reps per round. More reps gives you more feedback on the unweight for each movement
Accuracy — add a rest between rounds and try to make each round the same time
Agility — quick transition from down to up on barbell, change row to agility course run/sport-specific change-of-direction skill
Balance — don’t move feet on barbell movements, sub running and pay attention to falling

GROUP VERSION:  As is, just scale the row (or run, for us) so cadence in the feet can stay consistent

WARMUP:
Running jump rope — running prep
Squat — obviously
Kipping handstand push-up — upside down thruster
Box jump — landing on cleans
Hollow rock — prep for overhead and running (do candlestick if rowing to simulate backwards fall)


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. General crappy one. no way around it.

Intended Stimulus


¡Ay bendito! That is Spanish for "there is nowhere to hide, sis!"  This is a mix of stamina and endurance. Heavy thrusters and long rows, with some cleans added to get the spice going right from the beginning. The only option you have here is to pick a weight that is a little too heavy so that you end up taking a lot of breaks and looking at that bar for answers. But you know that just leads to frustration, and the bar has no answers. Make peace with this, today is how we build grit. Remember, if you row slow enough, you can always recover a little on the rower. And remember: 1000 meters will feel long no matter how slow you go. Today is about staying with the grind, breathing and relaxing the grip, while you push hard and hang on to the pace. That difficult balance of relaxation and fight is what we are after today. Pick a weight at which you can do 15 thrusters unbroken when fresh with effort. Pick a distance on the rower that is uncomfortable but doable. 


TECHNIQUE TIP: A solid front rack position will save the shoulders and the upper back today, and you will need both pretty hard. 


OPTION 1
3 rounds for time of:
15 cleans
15 thrusters
1,000-m row
 
♀ 80 lb. ♂‚ 115 lb.


OPTION 2
3 rounds for time of:
15 cleans
15 thrusters
800-m row
 
♀ 55 lb. ♂‚ 75 lb.

Globo scale-as Rxed.  If necessary due to gym setup do the barbell work then do a 3k row.  Otherwise, if no rower is availale run 800m (track, outside or treadmill with slight incline), or 50 cal assault bike.  Finally you can sub in 50 empty barbell sumo deadlift high pulls and 30 burpees per 1k row.
Dumbbell solution for this wod is 50/35 lb dbs.