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

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

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 😆

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''

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

10:44 

65lb Thrusters
Strict Pull-ups

13:30 rx

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 

70lbs thrusters
13:00 flat

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.

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

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).

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!