남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211026/
50-40-30-20-10 reps for time of:
Row (calories)=>1cal당 3회
Thrusters
♀ 35 lb. ♂ 45 lb.
Post time to comments./
30분만 실시함/
쓰러스터 30회중 5회/
화요일 저녁와드

CFWUx2
25:43

21:40.55 Rx

18:51 Rx

M/37/6'2/195lbs

26:55 RX

21:58 50-40-30-20-10 sdlhp and thrusters @20kg. Read suggestions (thanks Acevedo and Sinagoga) and although probably a little heavy for me, I thought aiming to beat my last 5k run (23:30) was a good test.

20:42
No rower, so subbed a SDHP (45#) for each calorie. 

24:56

20:55 RX
broke 50 & 40 in two sets, then held on to the rest 

22:35 rxd at 7am

Jay: 25:09 @33lb

50-40-30-20-10 reps for time of:
Row (calories) -- subbed water rower
45# Thrusters -- subbed 20# DB Thrusters

As modified, 17:50.

At the hotel gym; first time with the water rower. Feels similar to Concept2, but can't pull quite as hard. It also has all the same unit metrics, but they are a little funky. For example, I was rowing a 1:45 but only clocking about 18 cals a minute. On the C2, a 1:45 would have hurt more and give me 25 cals. No biggie. Thrusters were unbroken except for the set of 40 (20-20). Shoulders burning.

46m/5'10"/180

21:14 RX
Jello legs 😅 

19:16

Rx
16:13
Thruster 45# all UB

18:40 Rx
M/40/175

22:09 Rx 

No warm up and just went for it.. Low ceiling in our basement so i did not extend fully on the thursters. 
Time: 13:37

26:56
20 lb dumbbells

Subbed 500/400/300/200/100 Run.  Did 24m 35s.  First time trying a WOD other than a hero work-out.  Poor Range of Motion on Thrusters-anyone have coaching on that?

Subbed
50-40-3?-20-10 reps of
20kg  kettlebell SDHPs
Tuck jumps
20kg kettlebell thrusters
23:44
43/1.78m/75kg

M/37/215lbs/6ft3in
Rxd 13 min 54sec
Time on the rower 8 min 22 sec
Burning squats ...

23:12
Scaled/subbed to :
40-30-20-10-5 reps of dumbbells sumo deadlift high pull (9kg each Db)
40-30-20-10-5 reps of dumbbells thrusters (9kg each Db)
160-120-80-40-20 reps of single-unders
M / 40yo / 176cm / 71kg

18:58

Rx 
30:30

16:31

First time posting, long time Crossfitter. Not sure when it changed, but thought you had to be subscribed to the Journal to comment. Glad it's not that way anymore! 

Scaled
50-40-30-20-10
SDHP 30# KB
Thrusters 15# DB
22:43

Holy legs!

Completed on 10-28 
19:02 Rx

subbed 22.5# DB's
20:57

M/34/5'10"/190

Rx'd 21:08

Rx’d 
17:50

26:25

21:00rxd this is a sneaky workout doesn't sound like much time to improve pacing 

As rx’d
26:41

19:30 Min

Row (calories)
Wallballs (9kg)

M/47/193cm/94kg

30:40 rxed
I just "love" anything with overhead postion. 

18:49 Rx

Juan A’s Option 2:
45-35-25-15-5 reps for time of:
-Row for calories
-Thrusters (35#)

16:13

Right hip pretty tight since last week, so went with the option with lightened load and fewer reps. Did it all unbroken, and felt good!

Rx'd
22.34 min 😅

26:16 
50-40-30-20-10
10 lb dumbbells

16:29. Rx’d. Quad pump, ouch!

23:08 Rx 

36:36

17:17 - Rx
Unbroken 

19:28 as rx’d 

Wow

Scaled to 40-30-20-10; 18:07

Partied a little hard this weekend, no intensity but broke 21 minutes somehow

20:46

21:10 rx

26:20 skierg 

Rx 19:38

18:44 rx

26.05 RX
Brutal

Rx’ed 
18:27

20:36 Rx

Pacing, in music is the speed at which a composition is to be played

E.g.: Cinderella” conductor, Gary Thor Wedow, is a solid pro whose pacing and musical instincts are always right on target.

I believe this illustrates what Juan and Chris are saying with different phrasing (Juan, Chris, correct me if I am wrong).

There is an ideal speed for every workout, any given day, to every athlete out there doing the WOD, and finding this is a lifetime struggle. Maybe this is why pacing is such an elusive term. Pace in CrossFit means getting to a speed where tecnique and movement becomes difficult to maintain, and yet somehow make small adjustments, and keep moving, usually hard and fast and still with a decent tecnique. There is a classic video of Coach talking about Threshold training all L1 trainers out there will remember. 

Wheb we talk about running oacing is a very useful concept, and Chris Hindshaw does an awesome job explaining this on his videos and private cosching. However, threshold training is a better term than pacing when we talk in CrossFit language. If you havent cross paths with this term, here is the video mentioned before, its a gem:  https://youtu.be/fIJOE4sSSNs

2.n	walking with slow regular strides

Neither Juan or Chris are advicing you to go slow, they are telling us to find a weight and a rep scheme and a speed that will get us moving as fast and with as little rest as possible. 

Coach Eric says some of us might get in the 15-17 frame. This would ve awesome. He suggests a 25 min cap.

Lets play some good music go for it .

20.4 is knocking on our doors... Has DC let out any clue yet? 

Rx in 21:35

M/44
17:29 rx

M/63

Rx'd: 22:44

22:59 as prescribed 

18:42 - 20lb dumbbells

5’8” / 169 lb / 21 / M

20:35

Subbed Thrusters with 25 lb DB Thrusters

34/M/195/5’9

Rx 17:59

17:58-#60 sandbag thrusters

Ouch! This workout is as dirty as it looks on paper.  I think that the bulk of the time will be spent on the rower and that sub 20:00 will be a very solid time. I will look to scale athletes to finish within about 5 minutes of this timeframe. I’m actually curious if some animals can finish closer to the 15:00-17:00 mark……maybe I’m way off on this one though! Here are some scaling thoughts:

Row: There is a fair amount of rowing in this workout and I expect most athletes to spend about 10:00-15:00 of work time here as a relatively fast-pace of 15cals/min will equate to 10:00 of rowing. When it comes to calories on the rower, I will typically modify the female calories to approximately 80%…..so 40-32-24-16-8 for this workout. For today, I anticipate assigning time guidelines to help with scaling. For example: do not exceed 4:00 on the round of 50cals, 3:30 on the round of 40cals, etc. 

Thrusters: This load is very light and the reps are high. I will have my experienced athletes use loads that could potentially allow them to complete the round 50, if not all rounds, unbroken. If there is 1-2 short rest breaks, that is fine but this should be limited to no more than 10-seconds or so. There will be a good portion of my athletes where I will scale the reps as the volume will be too high. I will do so on an individual basis, but a scheme of 40-30-20-10-10 might be a good option for many today.

15:04

50-40-30-20-10
SDHP (45#)
Thrusters (45#)
Single Unders (100-80-60-40-20)

22:12.  subbed an elliptical for calories at my work gym.  The cals would have been quicker on a C2, but there also would have been more interference for the thrusters.

I would not be surprised if this was 20.5.....

Modified- 23:24

50, 40, 30
SDHL 30# DBs
Thrusters 20# DBs
1/2# weighted Jump Rope jumps/reps

27:38 RX
After doing heavy cleans.
It’s always good to do RX workouts in my garage gym.
Doing keto. Did not feel low energy.
M/37/5’8”/191lb

14:37 rx

18:45
20lb dumbbells for thrusters

Lost a lot of time on thrusters...couldn't go unbroken. Legs are still wasted from pistols last week and shoulders are smoked from 20.3

M/45/6'2"/180#

Rx'd 
17:49...that was a fun one!!! Gonna store that one for a rainy day session 

Adaptation with Air Bike 
28’29”

22:58

57/5'8"/160

First CrossFit workout in probably 8 months. Rough start but it’s done. 

27:20 RX

Subbed elliptical machine calories in place of rowing.
Barbell @ 40lbs
23:48

Gross Monday workout... 
Time: 17:06 rx’d. Used (2) 22.5 dumbbells instead. Good luck all.

24:38
That was brutal, went out too fast on the rower the first round, paid for it (lol)

rx
27:58
m/49/175

18:11 option 3

22:36 Rx 

19:39 Rx

50-40-30
30 min personal time cap 
What a workout

23:58 RX 

24:06 rx’d 

Killer workout ! Took me 27:27 mins. Concept 2 rower and 45lbs barbell.

Champions Club Scaling Notes:

RANT
On workouts like this I think it is really important not to pace. Pacing is for a race/workout that the final time/score/place is more important than the stimulus. The mentality on the thrusters here needs to be Unbroken Or Your Workout Is Done. And rowing/running would be at a pace that you aren't quite sure you'll be able to keep up. There's a very good chance you'll die out. There is absolutely nothing wrong with that. It's a regular, daily CrossFit workout, not a track event.

I SHOULD TRY THIS AS RX'D IF: I don't have to think twice about unbroken thrusters and I have a rower

GROUP VERSION: the tricky part here is figuring out the running distance sub. I might just do 400-400-400-200-200. Otherwise as is.

FIRST TIME WITH CROSSFIT VERSION: as is, put a 45-minute time cap and go as slow as needed. Also make sure to do a good cool-down after.

INJURY VERSION: 
Themes are locomotion, stamina, Gets Easier As It Goes, squatting, jumping, overhead, core to extremity. Pick two things and set it up so the reps/time goes down as the workout goes on.

GENERAL FEAR LEVEL: 7

Globo scale:  if you have a rower you can do this one as Rxed.  Otherwise  sub 1/1 sdhp, same bar, for the cal row, and run 100x the first digit in meters after each round or 2x double unders (or sub).   Dumbbell sub 20/15lb dumbbells.  If using a treadmill use a slight incline.

Hotel gym wod:
50-40-30-20-10 reps of
Sdhp (barbell or dumbbells)
Thrusters (barbell or dumbbells )
Run 500-400-300-200-100m on treadmill.

Warm up for 191028:
GENERAL WARM-UP

2 rounds of:
30-seconds of jumping jacks
10 toy soldier kicks
10 Cossack squats
10 PVC pass-throughs
30-seconds pigeon stretch, per side

SPECIFIC WARM-UP

Row
3 rounds of:
5 reps of arm-only strokes
5 reps of hips-and-arms row
10 reps of full strokes
• Rest as needed between rounds.

Thruster
Perform 2 rounds of progression, using a PVC in the first round and an empty barbell in the second round:
5 front squats
5 push-presses (squat-width stance)
5 thrusters (pausing for 2-sec overhead)
5 cycled thrusters

Practice
2 rounds of:
5 calorie row
5 thrusters

INTENDED STIMULUS
.
This is a fun day! This is how we build endurance for the CrossFit athlete. Two things are fundamental today: scaling and pacing. It is easy to underestimate this workout. It is easy to decide not to scale because the weight and reps look accessible. Remind yourself; the idea is to match the stimulus, not the perceived difficulty. This workout is meant to be a 5K run for a good runner. The power output should be even, which means the objective should be on continuous movement at a constant pace throughout. The descending rep scheme is there to help achieve that. If you try to find that consistent movement and pacing, the intensity will find you. This all implies you want a number of reps and a weight on the barbell that will allow you to do this. You want something you can get done in at most three sets on the first two rounds. Aim to keep this workout in the 15-18 minute window. Today when deciding scaling and pacing today, be smart. Conservative is better in this context. If by the set of 30s you decide you are moving too slow, you will have space to amp it up and kill it. If, on the other hand, during the set 30s, you find that the barbell got too heavy, and your pace was to fast on the rower, that last part of the workout will be slow, slow, slow. Make sure you are setting yourself up to have an awesome 5K and not a slow crumble to slowness. Be smart!

OPTION 1
45-35-25-15-5 reps for time of:

Row for calories
Thursters

♀ 35 lb. ♂ 45 lb.


OPTION 2
45-35-25-15-5 reps for time of:

Row for calories
Thursters

♀ 25 lb. ♂ 35 lb.


OPTION 3
40-30-20-10-5 reps for time of:

Row for calories
Thursters

♀ 25 lb. ♂ 35 lb.