CFWUx2
31:19

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211127/
50-40-30-20-10 reps for time of:=>75-60-45-30-15회
Medicine-ball cleans
Push press wall-ball shots
♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.=>9kg
Post time to comments./
40분만 실시하고 월볼이 9kg 밖에 없어서 횟수를 늘림/
Medicine-ball cleans 30회중 4회/
토요일 저녁와드

19:58. 9kg rice bag. Weight ok for squat cleans done in 10's, bag thrown 12' to make up for weight.

19:09
20# ball was the heaviest available. 

17:76
45-35-25-15-5
#25 Wall Ball 

27:35 rxd Got a side ache toward the end despite breaking early. Didn’t do more than 12 at a time. 12-11-10-9-8/1-7-7-7-7-7-7-7
8-8-8-8-8/8-8-8-8-8
10-8-6-4-2/2-4-6-8-10
8-6-4-2/8-6-4-2
10/2-8 

190/69”/lvl40

48:12

20# med ball (heaviest available): 15:56

Oh dear lord 16 mins 

45-30-20-10 
Medicine ball cleans
Wallball shots 10 ft
12 lb ball

70+ mins
30# for medball cleans
20# for push press

Broke up the cleans 3-3-4 
Broke up push presses to 10 rep sets 
5-10second breaks between sets. 

Complete a total of 240 reps out of 300 prescribed. 

My quads were floored. I tried to scale down to 14# on medball cleans, did 4 then went down for my 5th and couldn’t come up. 

Brilliant WOD. 

18:29 20#

32:08 RX

RX'd, 21:30. Low back is tiiiiight. Feels good, man.

15:24, scaled to a 20# ball.  This was the class WOD tonight at CrossFit Berwick.

34:22 Rx 

Better late than never!
Oops, didn’t do the full squat on the cleans. My bad 🤗! Homemade med. ball @ 15 #s! Push Presses with two 16kg KBs. 
Leg burner!!! 🦵🏽🔥 18:56 Scaled!
Time for bed!

M/35/5'10"/190

Rx'd 14:39

20# med ball. Otherwise Rx...brutal workout. 40:56

Subbed: 12.5kg/27.5# double dumbell squat cleans & push presses

26:50
43/1.78m/75mkg

15:24
50-40 only
20 lb ball

15:55 with a 25 lb db. I did hang cleans... should I always assume a med ball clean starts from the ground? 🤔

Rigor Mortis: How Sloppy Science Creates Worthless Cures, Crushes Hope, and Wastes Billions

Rigor Mortis is an in-depth examination of the reproducibility crisis that has been occurring in scientific research for some time, leading to a variety of unintended consequences.  The reproducibility crisis or replication crisis refers to the inability for researchers to reproduce various scientific studies among a wide range of disciplines calling into question the validity of the findings.  This is exacerbated when these studies are the foundation for further scientific inquiry – a priori – a common occurrence.  There are a myriad of reasons for the reproducibility crisis ranging from poor testing methods to overt falsifying of data in hopes of publication but the common theme for these replication shortcomings are the perverse incentives embedded in our academic culture.  A lack of funding for medical research and the hypercompetitive nature of the grant application process drives researchers to publish select (cherry-picked) data, cut corners on methodology, inject various forms of bias, utilize inadequate sample sizes and occasionally reward blatant fraud.  Estimates on the scope of the crisis vary but various anecdotes seem to hover around 25% (meaning that 75% of the published literature should be re-examined for validity).  The solution in Harris’ eyes is to increase the sophistication, budget and oversight of the scientific research community – increase rigor.  In the interim, well intentioned practitioners should have a critical eye for any new published data prior to embracing the results.

              What really stood out to me was the scope of the problem.  The sheer number of invalid studies which are cited countless times even when the results are disproven is remarkable.  In an era where intellectual deliberation and primary research is challenging for the average person juggling various personal and professional responsibilities; it is inherent for us as practitioners to dig deeper in search of truth in order to provide the most effective advice and guidance for our members.  The CrossFit Community is strong in large part because of the effectiveness of the methods taught – be it movement, diet or otherwise.  Instilling trust in the member community will ultimately boil down to confidence and effectiveness; and if CF leadership isn’t clearly articulating WHY certain ideas should be challenged or embraced, we will fall short of making the changes in the lives of those we serve.

BELLEZA

16:16 with 20# ball 

14:05 (20lb)

17:02 with 20#

14:07
Subbed 30lb dumbbell for med ball

RX 24：48

15:56 - Sc, 20lb ball, no 30lb ball to use. 

M/175cm /74kg /39yo
I only had 20 lb ball - - >9'44''

21:59

27:33 20# DBs 
Ouch, did it after the row workout, brutal

30-20-10 with 10 lb. dumbbells
12:18
Doubled up with 191201

20# ball and nothing to throw it against so I just threw it up in the air and caught it.
About 18m.

I love these videos, I hope they continue for a long time! 

21.10 Rx 

20:03

Did the globo scale with 12kg dumbells

20# ball.  No wall so just threw the ball as high as I could and caught.  All in the rain.  I'm a muddy mess.

19:03

10:06 used a 14lb ball tho gym didn't have anything heavier :(

48:20 As Rx'd =  >)  0/

20lbs:17'40''

19:38 rx

35/195/5’9/M

20lbs ball to 10ft target 

16:52

Strange - I posted earlier but I don't see my post on the list. So I'm resubmitting. Sorry if I show up twice.

I don't have a 30lbs med ball nor easy access to a 10' target. So instead, I did 1-arm dumbbell squat snatches and 1-arm push presses, exactly half of each set per arm. I switched arms when fatigued but kept a careful count. I used a 26lbs dumbbell.

13:59

Used 20 lb ball

19:52

I'm starting to love this rep scheme

22:57 Rx
M/44/6'2"/213

19:29 Rx

Can’t walk normal..

30lb slam ball & 20lb wall ball

=13:04

M/45/6'2"/180#

Rx'd 
19:12

At home, modified. 
25 plate for cleans
55lb bar PP for WB
Cut to power cleans after 50 round. 
16:52

Tripp:
For time
45-35-25-15-5
Mb clean
Pp wall ball shot
20# 10' 
16:18

Jackie:
For time
40-30-20-10-5
Mb clean
Pp wall ball shot
10# 9'
16:48

15lb dumbbell hang squat cleans
Push press WB shots - 16 lb ball

14:40

Cap at 18 min (busy this morning)
Got through 50-40-30
dumbbell squat clean mix 20# pair
Dumbbell push press 20# pair

27:14 RX
- Went to the 10’ target on the wall.
- Be sure to catch and drive the med-ball push press with palms - fingertips were just too weak to prevent the ball from rolling off my hands. 
- I did not warmup the lower back enough, so I would recommend more posterior warmup for this one. Good luck!

14:07 Rxish

50-40-30-20-10 reps: 

Medicine-ball cleans (25#)
Push press wall toss in air (25#)

Our 25# ball is a DIY one so I didn't want to throw it at the wall so I threw it up & caught it. 

19:19 rx’d 

10:49, 25# DB 45/35/25/15/5 reps

High-rep medicine-ball cleans always seem to pack a punch. Expect a bit of soreness from this one.....especially since we are using a 30lb/20lb ball! Here are some scaling thoughts:

Medicine-ball cleans: Ouch! This will be nasty with a 30lb/20lb ball! Most of my experienced athletes will be able to perform this movement as prescribed but I will still likely have most use a 20lb/14lb ball. For athletes where the volume is too high or if they will not be able to complete the first 50 reps with less than 2 breaks, I will likely scale the load and/or volume per their current capacity. My initial thought with many athletes will be to take out the round of 50 reps and use an appropriate load. 

Push Press Wall-ball Shots: I was shocked as to how hard this movement was with the 30lb ball when I tried it out! Be prepared to jump hard to get the ball to a 10ft/9ft target. I will use the same scaling parameters as mentioned in the medicine ball clean section however I will allow for more frequent breaks on the first round and I will also throw in an option of tossing the ball to a lower height. 

Hi Crossfit Friends,

I have a question as I have managed to hurt myself. One week ago my muscle attachment to the right biceps went off doing WOD with deadlift🤪
So now I will do an operation next week to fix this with following rehab. But I wonder if you can help me with ideas on wods that will work with one arm less.

Looking forward to your ideas😊

Scaled to wbs @ 9kg
12.42 min 😁👍

13:55

25:41. My heaviest medicine ball is 14 lb. so I subbed pair 20 lb. dumbbell squat cleans and pair 20 lb. dumbbell push presses. Whew! What a workout.

21:18min 

32/m/187#
27:02
20#ball

29:55
Scaled/subbed to 45-35-25-15-5 reps of : DBs squat cleans / DBs push presses (9kg each DB)
M / 40yo / 176cm / 71kg

18:38 globo-scale, 14kg dumbbell

Stuck with the original reps and weights. 50,40,30,20,10 variant with 30 lb ball. Took a while to get in a groove and chip away at the reps. Finished in 30:10. 

Champions Club Scaling Notes

RANT
Again, when I see the word "cleans" here I automatically think full squat. Med-ball cleans are one of those movements that I don't spend much time on - not because it doesn't have technique benefits (it does, obviously) but because they don't come up as often as barbell or dumbbell cleans. When I have someone that is struggling with the timing for cleans, I would rather try and chip away at the technique on dumbbells than use a medicine ball. So here I'd probably default to dumbbells over med-ball cleans. As for the push press wallballs, they should look exactly the same as normal ones, just not as low. Same way a power clean and squat clean are the same.

I SHOULD TRY THIS AS RX'D IF: I have a 30-lb med ball and can go unbroken on 30-20-10 rounds

NEW TO CROSSFIT VERSION: as is, lose the time cap, make sure your butt goes back first and shins stay vertical on the cleans.

GROUP VERSION: dumbbells for med ball clean

INJURY VERSION: themes are - gets easier as the workout goes, odd object, odd movement, squatting, jumping, throwing, squatting again, pushing, Pick two movements from there and go down the ladder

WARMUP
Squat - prep for both
Jump rope - always
Kb swing - timing for the push press
Pull-up - spend some time hanging
Handstand - spend some time upside down
GHD sit-ups - haven't done those in a bit it seems.

GENERAL FEAR LEVEL: 5. Muscle fatigue is a factor here.

INTENDED STIMULUS
.
Nice one! This one will test you. Approach this workout as a chipper. Initially, it does not look like it, but the round of twenty will not feel as short as you would like to. The cleans will get your legs fatigued. When you get to the shots, generating power from the hips and knees will not be as easy. Which means your arms will have to work extra hard. It all adds up to this: legs burn, arms burn, and lungs burn. This is a beastly beast. The scaling today is simple. Choose a ball slightly heavier than you would typically use. Now, if you have never handled a 20lbs or a 30lbs, there is no need to jump to those right away. 10/6 pounds might seem like a small increment, but for those tosses, it will certainly not be. In your warm-ups, make sure to get some reps with 16, 18, or 25lbs. Then decide the weight you will use for this workout. It is also totally cool to adjust the number of reps to preserve that heavier ball stimulus. This is a 15-18 minute workout, aim for that in your scaling. Today check-in inside you and find some grit!

OPTION 1
50-40-30-20-10 reps for time of:
Medicine ball cleans
Push press wall-ball shots

♀ 16-lb. ball, throw to 9 ft.
♂ 25-lb. ball, throw to 10 ft.

OPTION 2
45-35-25-15-5 reps for time of:
Medicine ball cleans
Push press wall-ball shots

♀ 14-lb. ball, throw to 9 ft.
♂ 20-lb. ball, throw to 10 ft.

OPTION 3
45-35-25-15-5 reps for time of:
Medicine ball cleans
Push press wall-ball shots

♀ 10-lb. ball, throw to 9 ft.
♂ 14-lb. ball, throw to 10 ft.

Globo scale: sub 20/30lb dumbbell squat cleans and explosive push presses if a medicine ball isn't available.  If a slam ball is the only thing available do the squat cleans with it, and push press with dumbbells.

Warm up for 191130:
GENERAL WARM-UP

2 rounds of:
Bike or row, 2 minutes
10 broad jumps
10 spiderman lunges
10 GHD hip extensions
10 overhead squats with a PVC

SPECIFIC WARM-UP

Medicine-ball clean
Perform 5-7 reps with a light medicine ball. The final step should be done at the intended workout weight.
Deadlift
Deadlift + shrug
Front squat
High-hang squat clean
Clean
Medicine-ball clean therapy
(Perform reps in front of wall to help ball stay centered over the body)
Cycled medicine-ball cleans

Push press wall-ball shots
Perform 5-7 reps with a light medicine ball. The final step should be done at the intended workout weight.
10 Dip + hold with medicine-ball a goblet squat position
10 thrusters
5 “high” push press wall-ball shots (hit a spot above the target)
2 sets of 5 push press wall-ball shots

Practice round:
2 rounds of:
3 medicine-ball cleans
3 push press wall-ball shots