Fun Workout!
M/40/6'2"/160

5 rounds RX'd 16:09

Loved it so much I did 5 more rounds RX'd

2nd set of 5 Rds RX'd 20:54

I will try later! Looks fun!

14:54 RX
M/38/5’9”/195#

CFWUx1
33:43

5 rounds for time 
500 metros row
15 bench press 60kg

Finished 15:05

In Partner
6 RFT 
A) 500m Row/ B) Max Cal Bike
12 Bench Press each (135)
24’57”
Cal: 159,9

In Partner
6 RFT 
A) 500m Row/ B) Max Cal Bike
12 Bench Press each (135)
26’54”
Cal: 164

Rx
19:12

fun workout !!! 

17:37 @ 55kg sub 40 reps of sdlhp@20kg and alt jumping lunges

22:48
Rounds for bench:
1 @135
2 @115
3-5 @95

subbed 5 BPUs for row, and 45# dumbbells

17:57

M/34/5'10"/190

Rx'd 19:48

17:32 Rx’d

95#
16:37

20:13
No rower, so used 50 SDHP (45#). 

115# 23:32

18:24 rx’d (rower turned off when clock was counting down to start) 
Still got the first round in 2:44 and back on the rower for round 3 in 5:55. First 2 rounds unbroken bench press.  Remaining sets were broken into 7-5-3, 6-5-4, 5-4-3-3. 

40/69.5”/183

31:38 Rx

15:52
Subbed 15 ea pushups for bench

M/60/6’2”/230

M/44/5’8”/185

15:30 rx

subbed run around WKU parking garage which was a little over 500m, scaled BP to 145#: 20:36

1930 rx

D 
35 lb

18:03, 95-lb 

18:52 with 40 lb dbs. 

19:23
500m row
135#

46/5'10"/195#

Rx 18:18

17:45 RX

39/F  18:36 (row 500m, 15 bench press @65 lbs)

17:42
20# DBs

17:00 mins
Rx’d

RX 
R1 | 02:39 |  
R2 | 02:49 | +10 s 
R3 | 02:53 | +4 s 
R4 | 03:03 | +10 s 
R5 | 03:26 | +23 s 
14:52

25:00, but i mistakenly did 21 reps/round.  The BP's definitely kept me humble today, rows were all 1:50-1:54

18:32 rx

21:01 Rx

16:06

75# bench. Kept 500 pace at 1:48-1:50.

20:11 Rx

Scaled w/15 ABC (no rower) @135 18:34

17:21 Rx

17:57

Sub 2:00 500m row

HoF pushups

5rds: 14:45
500m Row
15 Bench Press (95lbs)

Rx 15:22

18:56 Rx

29 mins
135-135-135-125-125

16:23 
5 rounds of 
500m row
15 bench press @45kg 

Home gym = no rower 

15:58 with 
5 rounds:

70 seconds of jump rope 
bench press 15 reps of 135#

32 / M / 5'9" / 137lbs

3 Rounds:
50lb SDHPs x15
25lb dumbbells bench presses x15

13:26

Have no rower, so ran instead 

5 rft
400 m run
15 benchpress 60 kg
13:27 min

19:55 as RX'D   Me 61 5'*' 182lbs  Great through 3  rounds and then slowed.

20:08
2min big ring bike trainer+ 95# BB bench
No sleep, no energy:(

M/35/74kg/174cm

Rx'd

19:40

pacing on the rower was hard with two pretty young man joining in on this one. They went hard and I just couldnt stay on my humble 1:54/500m and went sfter them sustaining a 1:48/1:50 pacefirst round. That was a mistake. I think it was also a mistake to go unbroken on the first round. I have still to learn to stay on my pace regardless of what others are doing.  

M/52/6'1"/218
Rx'd 17:51

0600 25:00 @ 115

24:48

Subbed:
25 burpee+SDHPs with a 20kg kettlebell 
15 floor presses with two 20kg KBs.
18:25
42/1.78m/76kg

22:23
Subbed/scaled to 5 rds of : 400m run / 15 hand release push ups
M / 40y / 176cm / 72kg

5 Rounds of 400m Run ( No Rowing Machine available)
+ 15 reps @ 135lbs.
13:26.

This was quite fun.

5 rounds 
500m row
43kg
19’30”

16:39 subbed 30Cal Airdyne for rowing. 135 bench press

wow.. that was harder than I thought.. I went with Btwb scale option of 115lbs.. went broken on 4th rnd.. 20:24

M/31/5’9/180

15:32 Rx

17:32 with 75# bench press, all sets unbroken 

14:43, pretty stoked about that, good way to wrap up a workout, fast paced and fun.

Scaled weight to 105#
15:49
15
15
8/7
5/5/5
8/7

Jackie:
Shoulder press @45#
19:01

17:19 rx, finish with 5 single bench press...
Great WOD

16:51 Rx’d 

This workout is a relatively easy one to scale. A couple thoughts: I have a preference of trying to preserve the movement function first…..most of the time. After that I’ll try to replicate the time duration, loading parameters, and volume relative to the athlete. For time, I think that higher levels athletes will be able to complete this workout in under 13:00, with a good goal of being done in under 15:00. I will try to have my athletes not exceed 18:00-20:00. 
Here are some specific scaling thoughts for the movements:
Row: I consider this to be a moderate volume of rowing, with each round being completed in no longer than 2:30 or so. Distances can be reduced accordingly. If a rower is not available, I have some options I can use with my athletes: 1) Replicate the movement function. A very light sumo deadlift high pull is a movement that replicates the row to a degree. 2) Replicate the monostructural element via running, biking, etc. for a similar duration. I have a personally preference of replicating the monostructural element of the row, if need be.

Bench Press: This movement is a horizontal push with a light load today. I will scale the load, for my athletes, so that at least the first 3 rounds can be completed unbroken with minimal transition time from the row. If I am limited by equipment, on the bench, I will try to replicate a loaded horizontal push via dumbbell bench press (potentially with the athletes upper back placed on a medicine ball), dumbbell floor press, etc. If I can’t do a loaded movement, I can substitute a push-up variation (rings, deficit, etc.). Beyond reducing load, I can reduce the reps per round based on the current capacity of the athlete. 

This workout can be tricky to run in a group setting due to equipment restrictions. Here are a couple of options:
1- Take out the row
5 Rounds for time of:
400m Run
15 Bench press or dumbbell floor press
*I will only do this if I know that running will not be programmed for tomorrows workout.

2- Keep the rowing and task priority element of the workout, but program the workout in a fashion that allows the coach to run heats. For example:
For time:
2,000m Row
75 Bench press or floor press

3- Turn the workout into a time priority workout, similar to Fight Gone Bad:
5 Rounds:
1:30 Bench press or floor press
1:30 Row
1:30 Rest

An interesting side note to this topic is that the bones of pre-agricultural humans, living on a meat-centric diet, showed a strikingly more robust cortical thickness (and better teeth -- the other calcium matrix reservoir in the body) than those of post-agricultural humans. Granted they did some heavy lifting but no more so than their somewhat later farming counterparts, so simply loading the bones (which is important to building and maintaining the trabeculae) isn't the panacea. Building healthy, strong bone first begins with adequate complete protein, because that's what forms the matrix upon which the minerals are laid. So dietary differences can explain some of the disparity between male and female osteoporosis figures, since men tend to be bigger meat eaters than women. But in addition to the most important hormone (aka Vitamin D3) and the important minerals (calcium, magnesium, boron, and phosphorous) reproductive hormones also play a crucial role. Estrogen is pretty good at holding osteoclastic activity at bay, but isn't especially good at bone building. (Testosterone, of course, is quite good at bone building.) But progesterone is the key to osteoblastic (bone building) activity and it's often ignored or given lip service to in women as they enter their menopausal years, where the risk of osteoporosis looms large.

Eating meat has been discouraged for years by the nutritionally Woke crowd on the premise that it acidifies the blood and supposedly promotes bone loss, a claim that is belied by the meat-based diet of early humans and their robust bones. The Woke community also fails to mention that cheese and bread do the same acidifying thing (though they're blessed by that clique) and to as great or even greater degree, but don't provide the bounty of complete protein and critical bone nutrients that meat does.

Encouraging all people, as they age, but especially women, to stop fearing meat and good fats as their primary source of nutrients (see Zoe Harcombe's great lecture at CrossFit Health Conference in Madison 2019 when it's up and available) and to stress their bones with constantly varied, functional movement, at high intensity would go a long way toward solving the 'osteoporosis crisis'.

21:54 RX

15:40 Rx

17:00. 115 pounds.

18:14 Rx

Compare to 18:40

19:20
50lb db for 2.5 sets
45lb db for 2.5 sets

At 205lbs I managed to do this workout in a terrible time of 14:00 I have some serious work to do. However this was an amazing workout. 

16:00
20 HRPU instead of bench
Row splits
1:53, 1:55, 1:55, 1:53, 1:52
Transitions were slow (20-30s) because I had to move each set for space. Good workout

16:31 Rx 

17:32
Subbed/scaled:
5Rds
2 min bike with resistance up
15 bench press (75#)

Rx’d 49 year male
Fun outdoor workout:
13:15, ave 1:48 row

Globo WOD:

Row 500m
20 strict pushups

13:12

M/44/6'2"/180#

5 RFT 
500m row
15 BP with 45# DB's
16:44

18:30, used 50lb DB presses. About 30 yards through 2 door between tower and bench. PR is 15:03. 

15:12 Rx 

400 m run
50 kg BP
19:33

3 rounds in 9:46 of:

Row 500 meters
15 bench presses, 95#

15:20 as rxd (PR)

cottage scales

5 rounds:

400m trail run (50m shuttles)
5 HSPUs
15 kettlebell goblet bench presses

17:10 

14:20 RX

I did jump rope 60 sec
Floor press 10reps 135lb 
For 5 rounds

19:71

Train at home so went with: 
5 rounds of 1km bike and 15x 60kg bench
= 15:48

M/53yrs/1.78m/81kg

Scaled to 105#
19:03

All rows sub-2:00, all BP unbroken save round 5, which was 12-3 reps.

16:05
Scaled bench to 95#

5 rounds of
20 cal elliptical trainer Level 12
15 dumbbell chest presses, 2 x 20kg dumbbells

15:16

19,41

14:53 RX

RX 20:35

Rx 25 min

25:13

22:58. Rows Rx, bench press 15 reps @ 75 lb. each round.

39/5’10” male/ 230lbs. 14:55 RX. Really enjoyed this workout!!  

17:42 
25kg 

16:56 rx’d 

5RFT
500m row
15 bench presses @ 60kg (rds 1 & 2)
                                @ 50 kg (rds 3 - 5)
21.05 min
Great workout 😅

안양공식인증지부 크로스핏힘
12:01 강경택 45세/180cm/90kg

Scaled the workout to a weight I could do unbroken when fresh, and only have to do 2 sets when fatigue. Chose 105lbs, and estimated my time to be between 13:00 and 15:00.

Definitely miscalculated a little bit as my time was 17:11.

Great workout.

Averaged a 1:55/500 pace throughout and was focusing on a new correction my coach gave me on the return to the catch.

Fun workout!!

When rowing tomorrow, remember to “keep it between the bolts.” 
https://www.instagram.com/p/BoymVPBBlqa/?igshid=yncx084zj8cu

Warm-up for 190809 (see also @dotcomwarmups on Instagram):
GENERAL WARM-UP

2 rounds:
20 mountain climbers
Push up to side plank, 5 per side
30-seconds of reverse grip hang from pull-up bar
20 banded pull-aparts

SPECIFIC WARM-UP

Rowing
3 sets of:
5 legs-only strokes + 5 legs and shoulders strokes + 10 full strokes
Row 150m at 80-90% of intended pace of the workout

Bench press
2 sets of 10 reps: banded pull-apart bench press
5 reps of narrow-grip bench press
5 reps of wide-grip bench press
5 reps of normal-width bench press

Build up
3 sets of 5 reps, increasing in weight each set
*After each set row 100 meters at intended pace of the workout

INTENDED STIMULUS
.
Simplicity is in fact the ultimate sophistication. This is an awesome couplet: a mono-structural movement paired with a weightlifting movement; a press with the shoulder joint anchored paired with a pull with the shoulder joint free; the row is leg and back dominant, the press is chest and arms dominant. It is just a very beautiful combination. Now that being said, this thing will get real. Like really effing real. Expect your arms to burn in those later rounds. Also expect your body to want to slow down on the row on those later rounds. But you just commit to keep pushing hard. This is all about staying focused on the effort. Endure! Choose a distance on the rower that allows you to keep a faster pace right from the beginning, and a load that you think you might be able to do unbroken for the whole 5 rounds --keep the number of reps high. No need to be dead sure here; reach a little today. However keep in mind we still want this to be continuous and intense with basically no breaks other than the transitions between movements. The mix of muscle fatigue from the bench and lung fatigue from the row is what we are after. Find it and prevail!


OPTION 1
5 rounds for time of:
 
Row 500 meters
15 bench presses
 
♀ 75 lb.
♂‚ 105 lb.


OPTION 2
5 rounds for time of:
 
Row 400 meters
15 bench presses
 
♀ 55 lb.
♂‚ 75 lb.


OPTION 3
5 rounds for time of:
 
Row 300 meters
15 bench presses
 
♀ 45 lb.
♂‚ 65 lb.

Champions Club Scaling Notes:

RANT:
Wow, I remember this workout from the summer of 2006 (if I recall correctly. (look back and check for Chris S in the archives as my 16-year old self). This started my hatred of high-rep sumo deadlift high pulls. While they definitely provide a different stimulus than running, I prefer to sub running whenever possible for rowing. The timing and positions on SDHPs can be tricky to get at the start (just like cleans from the ground) and might be better practiced in a low-intensity situation first. And yes... running is probably the most technically demanding thing in CrossFit, but a new person that can just fall a little bit will get a better stimulus for this workout.

I SHOULD TRY THIS AS RX'D IF: I can hit the bench press reps unbroken for the first 3 rounds and keep consistent cadence on the row/run

GROUP SCALE: as is, just floor press (dumbbells or kettlebells if needed)

MY FIRST WORKOUT IN FOREVER SCALE: same as group. Modify run so you can do 5 rounds

INJURY VERSION:
Upper-body injury - one-arm floor press or overhead press
Middle-body injury - row or bike should be good. maybe even empty bar deadlifts from a sumo stance
Lower-body injury - If you can't bike or row, then adjust for a strength day - pick a weight and do 75 reps on the bench press; every time you break do 1:00 of an L-sit

Globo scale: As is.  If no rower is available run 400m per round  (track, outside or treadmill with slight incline).  If you do not have a barbell today use 50/35lb dumbbells.  If without a gym, sub 20 hand release pushups per round of bench press.