남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211221/
5 rounds for time of:
15 thrusters
15 pull-ups
♀ 65 lb. ♂ 95 lb.
Post time to comments./
35분33초/
화요일 저녁와드

CFWUx1
15:39

14:39 @35kg and strict rings
Was aiming for 10:00 but had to break thrusters after second round 10/5, and pulls were in sets of three or four. Last 5 pulls were singles.

19:07
Rx’d 

10:38

14:49 rx that was so much worse than I thought it would be. So gassed! Did all thrusters 9/6 and pull-ups in 3 sets each round to try and catch my breath a little. 
Some Fran cough but not bad Fran forearms despite using grips, which usually makes grip slightly harder for me. 

190/40/69”

8:22 rx’d

5 rds
15 thrusters @ #55 lbs
15 pullups
27:24
Felt like i could have added more weight to the thrusters.

10:09

21:07

https://youtu.be/nwDsKBNrE64

Great course @ Skyline Crossfit with the awesome coaches, Abi, Todd, Jeremy, and Gary, outstanding amount of data, practice experience, knowledge shared at the lectures, and the practice sessions, answered all our questions with great amount of information, Thanks to each one of ya'll for the great support and help provided at high level on the CF L1 course. 

M/50/5'11"/175
9:36 rx
Grip was biggest challenge

M/35/5'10"/190

Rx'd 12:08

Did this after the heavy hang squat snatch singles. I think it may have affected my thruster efficiency and midline control on the pull-ups. Oh well--gonna get better because of it.

8:50 rx

14:52, used 75 for thrusters. After 4 days off for Christmas, ate like crap, almost made me puke!

5’8” / 169 lb / 21 / M

Rx’d 8:49

5 rounds in 9:53 of:
8 thrusters
8 ring rows

This weekend was good fun! I should have joined the training much earlier. 
Thanks Nolan, Dave, Angie and Dora! I really enjoyed the humor used in all that was explained - you guys are good trainers!  
(I've added 2 NLD boxes on my 'to drop in list' - see you guys in the future)

First round did:
15 thrusters 65#
15 inverted barbell row

Then decided to switch to 12 of each for the remaining 4 rounds
11:30

Glad I stuck with the heavier weight. Would have liked to do kipping pull-ups but the gym's pull-up station is a joke. I probably would have tipped the thing over 😆

The level 1 in Casper, Wyoming at CrossFit 307 was spectacular! I had the privilege of attending this informative weekend with my son. Big shout out to Dave and Brentnie, our CrossFit seminar staff, from the CrossFit 307 crew. You two rocked it, we all learned so much and had such a great time working out and getting to know you both! 

Done Tuesday and scaled to 5r/t:  
15 thrusters, 45#
15 ring-rows  
26:54
Had to break it up to 5 reps at a time Wrist, back & knees feel pretty decent, afterwards.

Rx 14:26 

6-5-4 reps every round

23:37
Rx

11. 50

11.53 R.X

75# barbell
24:04

I should redo this one...I could make 16min if I'm feeling good

Scaled 5 RFT
15 thrusters @ 40kg
15 band assisted pull ups 
12.11min

RX:9'08''

Awesome group for our “weekend” in Aromas! Huge thank you to Austin, Wes, and Nicole for all the amazing knowledge they shared, can’t wait to continue learning. 

RX
16’10”

35/195/5’9/M

Rx 9:54

M/42/6’3”/215

12:27. Spicy... loved it. 

13:12 Rx 

10:30 RXed

Brutal

This study was done on 5km athletes. I don't think there was ever any real thought that that distance and time duration required a lot of carbohydrate.

A better study would be to look at marathon runners who fuel using carbs vs those using fats because at a 90+min time domain, the body uses different energy pathways that are currently thought to require more carbohydrate, including carbohydrate ingestion during the workout.

10:44 

65lb Thrusters
Strict Pull-ups

13:30 rx

Ha sido un fin de semana muy productivo en todos los sentidos, soy nuevo en este deporte., he aprendido mucho y ahora hay muchas cosas que me cuestiono. Veo las cosas de otra manera. Un millón de gracias a Matteo, Emily ( vaya caña que nos ha dado 😉) y Carlos, creo que hemos tenido mucha suerte con los profes que nos han tocado. Además un gran grupo y un gran box Rookies💪💪💪

Rx’d 12:02

13:34
Pull ups... Either I have to get way stronger at these, or lose 20lbs. Probably both :)

11:40 Rx
Ouch
m/51/5'11"/200#

10:00 Rx

On vacation in NYC so scaled to 45dbs finished in 13:12 wish very confused pull ups haha

with 20 lb dbs, 19:20

12:32 Rx 

This was a great course!  Thank you Crossfit Phos for hosting the course.  Joe and Katie were AMAZING instructors.  I learned a ton from these two.  They were able to keep everyone laughing and moving all while teaching us everything we will need to succeed with our Level 1.  Great group of people that I was able to meet through this course, all different backgrounds with a common goal.  Thank you again for an incredible weekend. 

70lbs thrusters
13:00 flat

Great weekend with Oslo Level 2 crew. Thanks to Rob and Ari, great job guys really awesome content expertly delivered. And thanks to CrossFit Christiania for your hospitality, Moyo Wa Simba. Asante Sana Marafiki! from Kenya!

Does headquarters post a masters wod anywhere ? 

9:50 rx

5 RFT:
15 DB thrusters w/35lb Dbs
15 Strict Pull-ups - assisted

12:47

Can't do kipping pull-ups and 75 strict felt like it would take me too long based on today's stimulus.  My biceps/forearms are toast.

18'58''

Rx’ed 
9:58

I was toasted after round 3. 

Scaled to 75# and ring rows
11:14

Scaled to
10 kb thrusters w/ 2-35# kb's
10 strict pull ups
8:42
m/49/175

M/45/6'2"/180#

Women's rx'd 
8:14

13:29 rx’d 

Yikes! What a way to start the Christmas week! This one is obviously going to be nasty but I think sub 10 minutes will actually be achievable for some. I will look to ensure that my athletes are all done in under 15 minutes. Here are some scaling thoughts:

Thrusters- I consider the prescribed weight to be light and the volume to be fairly high. I’ll coach my athletes to use loads that allow them to, potentially, complete the first 3 rounds unbroken and the remaining rounds with no more than 1 short rest break. I will scale the load to achieve this goal. For athletes where the overall volume is too high, I will reduce reps along with the load. 

Pull-ups: I consider 75 reps to be a challenging number of kipping pull-ups but achievable when arranged in this fashion. For athletes that cannot perform more than 10-15 reps consecutively, I may reduce the reps per round to maintain consistency and range of motion. For athletes that cannot currently perform pull-ups, I will have them modify the movement to a jumping pull-up today, because this variation may allow for a fast pace throughout the duration of the workout. I will reduce reps as needed.

What a great weekend! Thank you Lindsay, Chuck and Luke for all of your knowledge and passion for CrossFit. I look forward to the opportunity to apply what I have learned. Awesome program with a great group of people! My heart is full! Thank you again..... 

10:07 - Rx
Really. Hard. Tried to pace it, just over 5 minutes after the 3 round. Then slowed way down. 

9:40 sec RX
5’10 235

13:28 Rx. 

5 RFT
15 DB thrusters 30# dumbbells 
15 lipping pull ups
11:20
Hotel gym

11:06 Rx
M/41/5’8”/160

34/m/185lb
15 thrusters @ 65lb
10 kipping pull-ups
23:25

16:04 rx

33m/5’11”/104kg

Insuperable fin de semana de formación. Tuve la suerte de estar acompañado de unos compañeros increíbles. Los instructores (Matteo, Emily y Carlos) fueron muy profesionales y nos hicieron sentir a todos genial. Enhorabuena a todos los participantes, Ojalá nos veamos todos pronto en un nuevo curso!!!

Thanks for this clear and concise article. As a former runner, the nutritional advice given to distance athletes is twisted and, in many cases, unhealthy. I hope I can lead some people in my immediate family in a better direction in terms of diet with this as ammunition. 

Ha sido un fin de semana increíble! Sabía que aprendería mucho, pero he aprendido más de lo que esperaba! No me podía haber tocado mejor grupo y mejores instructores. Matteo, Carlos y Emily lo dieron todo para enseñarnos y muchos hemos aprendido lo que es la comunidad CrossFit de verdad gracias a su trabajo y dedicación. Muchas gracias por todo!

Had an awesome weekend!! Thanks Nolan, Dora, Dave and of course Angie, for all the things you guys taught us! 
Nolan & Dave, Planning to drop in at your boxes someday in Jan-Feb. 
Dora & Angie, Sorry a bit too far ;)

What a weekend!! Never thought PVC could make you so sore! I’ve been through many different education seminars and this was BY FAR the best and most informative! LOVED Chuck, Lindsay, and Luke! They brought knowledge while still staying relative and fun for us all! Can’t wait to apply all of this to my personal journey and hopefully help others too. #clapclapwooo if you know, you know... 

The level 1 seminar was incredible. Chuck gave awesome lectures and was very personable. Lindsay and Luke were also great and had really fun energy. All the people I met this weekend were really cool and fun to be around. 

Champions Club Scaling Notes

RANT
Just lost a high school varsity game in overtime where both teams ended in the 40s. That is like getting 7 rounds of Cindy despite getting an extra 4 minutes at the end. Or like watching any Iowa football game.

PURPOSE: an elegant mix that will be worse the fitter you are

NEW TO CROSSFIT VERSION: as is. take your time, the movements are exhausting enough as is without trying to sprint it

GROUP VERSION: as is; if bar space is a factor do :45 second stations

TRAINING VERSION: scale the thrusters so they are unbroken

PRACTICE VERSION: as is. but especially slow down the descent of the thrusters and reverse the grip on the kipping pull-ups

INJURY VERSION: themes are - squat, push, jump, overhead, global extension/flexion, overhead again, core-to-extremity, pulling, just enough reps to make you want to stop but not quite enough to make stopping justified. Lots to pick from there, so go with two and play around with the reps a bit so you can find a couplet that will work for you.

WARMUP
Squat
Handstand
Kb swing
Hollow hold
Jump rope

GENERAL FEAR LEVEL: 8.5. I'm not quite fit enough for this to be a 9.

Globo scale: if using dumbbells today 25/40lb dumbbells will do. If in a hotel gym without a pullup bar sub in 25 sumo deadlift high pulls with the dumbbells in lieu of the pullups.  Another option is to do inverted rows on a low bar (smith machine or railing).

Loved our group! Chuck, Lindsay, and Luke were amazing! Thankful for them and their guidance through the weekend! I love how CrossFit no matter where you are you can feel like a big family! 

Hi guys! Recovery is part of adaptation. I will take next week off. I will be back December the 30th full of energy and exciting new projects. Stay fit. 
Thanks for all your support!


PS: today's workout is a little and delicious beast. Focus on that feeling when you finish Fran and you feel awesome, and you love CrossFit, and you are thankful you can do it. When your brain gets afraid of "doing the workout" today, focus on the end. Fire yourself up!