CFWUx2 10*45 5*45 5*45 5*45
20:17

Damn, needed that one after the holidays, my quads are toast from yesterdays thruster burpee fun.

15:52 @ 35kg bb and sub 100DU for 5R

75# 20:39

15:36

26:50. @ 65 lbs

Second day back from sickness, the runs felt like lead weights, but we put the work in!
OHS @ 65lbs
27:42

15:09 rx

180608 - 14:18 rx (treadmill)

18min 12sec. First Time I've ever done a crossfit workout  

M52/6'1"215
RX'd 17:48 1%treadmill

33 / M / 5'9" / 137lbs

4 rounds:
Run 200m
25lb dumbbell OHS x15

19:39

M/34/5'10"/190

Rx'd 15:28 (PR)

Was hoping sub-15:00, but didn't have the lungs today. Oh well, still a PR.

15:22 on 180605

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♂‚ 95 lb.

15:30

19:43 Rx

26:19

Scaled to 65 lbs. 
Time:25:20

Scaled weight to 65#
16:42
Disappointed with the time, last time at 65# did it in 14:50.  BUT form was much better, focused on internally rotating shoulders and fought to keep them from rotating out, very difficult.  Legs were just dead for the runs.

17:20 Rx’d 

M/43
13:57 rx

Scaled to 50kg back squats
15.55 min 👍

17:50 scaled

55# OVHD Sqt
*went lighter to work intensity. Really want to work strength, but, a good CF'er once told me: 1st technique & skills, 2nd intensity, 3rd increasing loads. My HR was averaging too low during my metcons and so I am scaling back weight to work on higher intensity, HR and speed/power. 

F/49/5'6"/145
scaled: 10 OHS, 55#
17:23

Scaled to 3r/t
500m row
15 overhead squats, 35#
15:13

That’s all I had today.  Starting to bounce back.  👍🏼

13:15 
Replaced the 400m runs with 100 double unders
Overhead squats performed with single hand, 16kg kettlebell, 10 on each hand. 

19:45 min 20 lb 

First time posting.
I decided to run a Murph for 9/11 vice the WOD.
32:14 no load then
20 min OHS mechanics and stretching

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♂‚ 25 lb.

22:00

19:35 Rx

Did the muscle up WOD this morning so I decided to take it easy on my shoulders again 

10 reps at 75 lb

14:14

13:20

65lbs

21:16 Rx 

Never Forget!!! Love ❤️ & support & thanks to all military, law enforcement & first responders! Keep the training up, you never know what could happen! Train like lives depend on you...Because they do!!! 

AEMTs are the best! 😉😎
MEDICS GOT TO STICK TOGETHER! 

(Also, Type 2 Firefighters!)
RANT: Wildland guys & girls hardly get any attention! 

Wanted to do 55# OHS...like last time, but brought wrong plates to my track! 😂 No elevated heels this time and 10 #s heavier. 19:09 RX 
Runs were consistent & I took less breaks! First round 5-5, & then, I thought  “nah, I’m not picking it up twice every round!” Unbroken after that! Really happy! Broke toe was taped! 

22:43
Ohs-45lbs 

Many thanks, Jim. This seemed like an appropriate thing to do today, especially since I wear a camo for a living.

From WODWell, a 9/11 tribute WOD:
    For Time
    2001 meter Row
    11 Box Jumps (30/24 in)
    11 Thrusters (125/85 lb)
    11 Chest-to-Bar Pull-Ups
    11 Power Cleans (115 lb)
    11 Handstand Push-Ups (I did these to an AbMat)
    11 Kettlebell Swings (24Kg)
    11 Toes-to-Bar
    11 Deadlifts (115 lb)
    11 Push Jerks (85lb)
    2001 meter Run

Finished in 39:54. 

Swapped the order of the run and row as we only have one rower at the work gym. Did the push jerks at 85 lbs as it was easier to math that way. 

12:35 rx, plus 55 high pulls to cap

5 rds
200m sprint
10 OHS 65#
16:08

33/192cm/84kg

Scaled to:

5 Rounds
500m row
15 OHS @ 10kg

20:28

Gutted I didn't break 20 minutes.

NANCY 
RX
18:58 

2.1 mile easy hike

Nancy
17:27 Rx
Compare to: 17:23 Rx (PR)

Then adapted from Feroce Fitness 
9 Rds
11 box jumps 20"
11 hanging knee raises
11 DB clean & jerks (20# DBs)
11 Single Unders
19:53 🇺🇸

Globo WOD:

5 rounds:
.25 mile run on treadmill
15 dumbbell front squats, 25lbs

10:55

18:57 RX
A bit slower than last time, but I was running 100m shuttle runs.
OHS unbroken.
43/1.78m/75kg

15:05.  RX.  So thankful today. 

14:40rx  Male 45yrs 5’9” 157lbs 
Thank you to all who serve, have served, and have sacrificed 

Nancy - 16:06
1% incline on treadmill
35 lb dumbbells for OHS

5 min break then Jim's 9/11 suggestion:
2001m row
11 box jumps 20"
11 thrusters 35# dumbbells
11 pullups
11 Power Cln 50# dumbbells
11 hspu 
11 kbswing 50# dumbbell
11 TTB 
11 Deadlift 50# dumbbells
11 push jerk 35# dumbbells
2001m row
26:12

I was curious what the workout was on 9/11.  I looked up the 010911 WOD and here is found:  
Ten rounds for time of:
5 Pull-ups
5 Push-ups
5 Squats (free-squat or "air squat")
5 Sit-ups (on Roman Chair/Glute-Ham Developer)
5 Back Extensions

No cheating, super-clean technique.

That could be an interesting tribute as well.  
We will never forget and we will move forward!  Get after it!

20:40 Rx

Rx’ed 
18:59

M/44/6'2"/180#

9/11 Never Forget

Rx'd 
14:57 went unbroken...about 1 minute faster than compare to that was performed on a TM @ 1% incline.

look back 4 days... just saying. 

13:50 rx’d 

Warm-up for 190911:
GENERAL WARM-UP

2 rounds of:
200-meter jog
10 cossack squats
5 inchworms with push-up
10 Spiderman crawls
10 windmills (5 per side)
30-second reverse grip hang from bar

SPECIFIC WARM-UP

Overhead squat
10 PVC pass-throughs
5 PVC hang power snatches
10 PVC overhead squats
5 empty barbell overhead squats

Build up
Complete 3-3-3 overhead squat increasing in load each set.
> Run 100-meter after each warm-up set.

55-lbs OHS
18:58

I used roughly the same conversion I used over the weekend (75/135 ~ 55/95) and ended up with about same time.

From WODWell, a 9/11 tribute WOD with my subs/scales:
    For Time
    2001 meter Row, about a 2:05 pace
    11 Box Jumps 24 in
    11 Thrusters (95 lb)
    11 Pull-Ups
    11 Power Cleans (115 lb)
    11 Piked Handstand Push-Ups, feet on box
    11 Kettlebell Swings (1.5 pood)
    11 Toes-to-Bar
    11 Deadlifts (175 lb)
    11 Push Jerks (95 lb)
    2001 meter Row, about a 2:11 pace
30:24

Oh, for all the changes and losses that occurred and were set in motion 19 years ago today.

16:55 Rx

This is a classic benchmark workout that utilizes light loads to test endurance, flexibility and stamina.  Faster times will be under 12:00-13:00. I will try to scale most athletes so that they do not exceed 17:00-18:00. However, being that this is a benchmark test, if an athlete wants to attempt this workout as prescribed, and will take upwards to 20:00, I will allow them to do so. Here are some other scaling thoughts:

Run: If an athlete cannot complete 400 meters in under 2:30 or so, consider scaling the distance of the run.  

Overhead Squat: If the athlete cannot complete all 15 overhead squats unbroken, on all rounds, consider scaling to a load that allows them to do so. Being that this is a benchmark test, all athletes will perform some form of an overhead squat. This will allow them to gauge progress in the future, when this workout is retested. If needed, I’ll even have athletes use a PVC pipe and/or elevate the heels slightly which will allow them to keep a more vertical torso in the squat. Resist the urge to change this movement to another squatting variation. Here is a lesson plan I have used in the past:
General Warm-up
2 Rounds of:
200m Jog
10 Cossack squats
5 Inchworms with a push-up
10 Spiderman crawls
5/5 Windmills
0:30 Reverse gip hang from the bar

Specific Warm-up- With PVC
10-20 PVC pass throughs
10 Air squats, slow
5-10 “Waiters" overhead squats
5-10 Overhead squats

Build-up
10 Overhead squats with an empty barbell
3-4 sets of: 3 overhead squats with a 3-second pause in the bottom
*Run 100m after each set. 
**Athletes can build to loads slightly above the intended work weight for the day, but should not deviate from sounds mechanics. 
***Athletes can also practice performing a squat snatch on the first rep from the ground to maximize efficiency in the workout. 

Cool Down
500m Row, easy
1:30/1:30 Couch stretch
1:00-2:00 Foam roll upper back

Rx’d - 14:06

Did the 9/11 WOD suggested by Jim Rix. Scaled some movements. Completed in 36:25. Lost time adding and removing weights on the barbell.
2,001 m row
11 box jumps 24”
11 thrusters 85#
11 C2B inverted rows
11 power cleans 95#
11 strict HSPU feet on 24” box
11 KB swings 44# KB
11 toes to bar
11 deadlifts 125#
11 push jerks 75#
2,001 m row

WODwell and Jim R suggestion/sub
9/11 tribute wod, scaled to
2001m row
11 box jmps 24"
11 thrusters 35# kettlebells
11 CTB strict
11 Pwr Cln 115#
11 hspu strict
11 kbs 2 pood
11 TTB strict
11 DL 135#
11 push jerk 95#
2001m row
41:36
m/49/175

17min40sec. 5 rds of banded runs for 1min30sec and 10 OHS @83lbs

did it with 30 kg OHS
broke down on the last round of OHS, got 0.
29 mins

From WODWell, a 9/11 tribute WOD:
    For Time
    2001 meter Run
    11 Box Jumps (30/24 in)
    11 Thrusters (125/85 lb)
    11 Chest-to-Bar Pull-Ups
    11 Power Cleans (175/115 lb)
    11 Handstand Push-Ups
    11 Kettlebell Swings (2/1.5 pood)
    11 Toes-to-Bar
    11 Deadlifts (170/115 lb)
    11 Push Jerks (110/75 lb)
    2001 meter Row

INTENDED STIMULUS
.
Sweeeet! Learning day. If you did not do 190907 go and check out our post for that workout. Today is such an awesome day. We get to do a classic benchmark and compare our result with our previous attempts, and also with what we did a few days ago. Just like we said for 190907, this is a fun fast workout. It is meant to be a non-stopping workout: from the bar to the bar without breaks. On the same token, the workload for both wods is almost the same. This all implies that if you find a big difference between your two performances, then you found a hole in your fitness that you should address. Is your stamina weaker than your aerobic capacity, or vice-versa? Does the increase in weight kill your legs? Is it the number of reps? The answer to all these questions will tell you a lot about your capacity. Today we want that feedback. Whichever scaling option you choose for 190907, keep it equivalent today. Commit to no breaks!
.

OPTION 1
5 rounds for time of:

400-m run
15 overhead squats

Load range: 55 lb. - 80 lb.

OPTION 2
5 rounds for time of:

300-m run
15 overhead squats

Load range: 35 lb. - 55 lb.

OPTION 3
5 rounds for time of:

200-m run
15 overhead squats

Load range: 30 lb. - 45 lb.

What happened to the hero wods?

20 min 

“Having a healthy diet and being physically active may also help improve NAFLD,” Healthful eating and intentional exercise should be a sine qua non for all things health-related. Coach Glassman has been preaching this from the beginning. Surprise, surprise medical establishment.

Champions Club Scaling Notes

RANT: 
There are a few benchmark workouts that are really difficult to treat like benchmarks because of the movement demand. So say you can’t do 95-lb. overhead squats because you’re inflexible; doing 15-lb. bar overhead squats for 15 reps probably won’t get you the stimulus that’s intended for something like this. So this is where it’s important to remember that squatting is squatting; front squats, back squats, goblet squats, dumbbell squats, and every else are all legit. And so it going really really slow, or even a static hold.

I SHOULD TRY THIS RX’D IF: I can go under 20 minutes

GROUP VERSION:  I’ll probably mix both heavy and tempo in place of OHS when people can’t. So if you aren’t doing OHS that feel heavy, then we’ll go slow goblet, front, or back squats. Runs are modified based on cadence.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is, especially mixing in the other kinds of squats

INJURY VERSION:
Upper-body version — sub 25 one-arm dumbbell snatch for ohs
Middle-body version — bike 1:00, handstand hold 1:00, alternate for 5 rounds
Lower-body injury — I’d turn this into a For Quality session breaking down the OHS. So 5 rounds slow of: 15 seated dumbbell press, 15 strict knees to elbows

WARMUP:
Jump rope — always
Handstand — overhead squat prep
Hollow rock — midline prep for running and ohs
PVC OHS — obviously
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7

Nancy is a great workout, but not exactly what I was expecting on 9/11.

Globo scale: as Rx.  Control the bar down to the ground after each set if using iron plates.  If your gym bans overhead squats do 15 front squats 115/75lb.  If you are without a barbell today do 10 OHS left handed then 10 OHS  right handed per round, 35/20lb dumbbell. If overhead movements are banned, do 15 front squats, 50/35lb dumbbells.  Subs for running are 500m row or 22 calorie assault bike.