남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220110/
Complete as many rounds as possible in 15 minutes of:
10 squat cleans=>60kg
10 strict handstand push-ups
♀ 105 lb. ♂ 155 lb.
Post rounds completed to comments./
1라운드+스쿼트클린 7회(무게줄임)/
월요일 저녁와드

CFWUx2 10*45dl/cl 10*95dl/cl 10*135dl/1cl 1*157cl
2r (last 7 reps after buzzer)

10R E1:30 squat cleans @55kg (8.3.5.5.5) and 20 push ups (started with hspu but switched due to wrist pain from old break)

4 rds Rx’d

2 rounds plus 5 reps

scaled to kipping HSPU and 135# squat cleans
5 + 12 reps

5 rounds hspu strict rx’d

subbed 50# dbs

3 rounds + 4 squat cleans

2rds plus 10 squat cleans Rx’d 

3 rounds plus 15 reps. Did squat cleans from a 4-6” pad to minimize noise. singles on cleans and 4-3-3 on all hspu except last round 3-2...good strength metcon for me. 



194/40/69”

So much knowledge and fun at the Dubai level one course. 
Thanks to all the good coaches that too amazing care of us during those two days. great experience with great people!  

5 rounds in 15 minutes
10 squat cleans #75
10 box hspu

2 sets + 3. 25#plate plus cushion for pushups 

AMRAP 15 min
10 barbell squat cleans 55#
10 dumbbell presses (strict) 30#

4 rds, 6 cleans

1st WOD back from 3 weeks off- with flu in middle week. Cleans kicked my ass. 

Scaled 40 kg cleans and 5 kipping HSPU
5 rounds

Rxd 6 rounds
M/43/80kg

115#, strict HSPU: total reps 64

3 rounds + 4/-

4 rds

As rx’d, 6 rounds.

Tough, but loved it.  Did all singles for the squat cleans; after round 1, took a short break after each 5.  HSPUs unbroken through round 2, then 6-4 until the last round (5-2-1-1-1).  My hip was a little tight/sore in warm-up, so
was concerned coming into this, but it felt great and hardly noticed anything.

46m/5'10"/180

5 round, 5 Sq clean (60 kg) 
                   
(Hspu) bumper 5kg under the abmat

Dave, Kat and Nolan did an amazing job at the level 2 course in mobilis, amasterdam amstel. 
Three really fun seminar coaches that know a lot of stuff and give amazing good feedback. 
They taught me a lot of new things but also helped me with the things I struggled a lot with. 
I'm excited to use all I learned the weekend at the box I work at! 

Thanks guys, keep up the good work! 

6 Rounds

RX
3R, 5HSPU... first round was 2:30. Slowed down a lot.
This was after warming up with a heavy Clean and Jerk session. Got a new 1RM of 102kg then 105kg up from 100kg. 78kg BW. 

Used 115 3 rounds plus 10 cleans, did pike press

Rx’d 
2 rds + 10 hang cleans

M/35/5'10"/190

Rx'd 4 rounds.

Felt a little under the weather today in the lungs. This one put me through it.

5 + 1 rx

15 min AMRAP
10 hang squat cleans @ 95#
7 kipping hspu to 35# plate with small pad

4 rounds

That one hurt just as much as I thought it would. Still fun!

Completed 2020-01-15
75 lb squat cleans and shoulder press
4 round + 5 reps

Thanks Abi, Jeremy, and Nicole for knocking it out of the ballpark at the Level 1 hosted by Alamo City Crossfit in San Antonio, Texas. Your knowledge, instruction, and synergy has made me consider going after my Level 4...stay tuned. 

6 rounds

35# DB Squat Cleans
Pushups

M/39/6’2”/210

M/45/6'2"/185#

Scaled to 115# squat cleans the rest as rx'd 
5 rds + 5 squat cleans

6 rds + 18 reps
Scaled/subbed to : 10 DBs hang squat clean / 10 seated strict DBs press
(9kg each DB)
M / 40yo / 176cm / 72kg

3+8
95lb sq cl
rx hspu

4R+7HSPU
Almost dead

Scaled 
10 hspu
10 dumbell squat 12kg
13 rounds

10 squat cleans 85lbs
10 strict DB press 20lbs

4 rounds + 10 squat cleans

This is a great way to get an extra 10 min of time for yourself right out of bed.  

Got home late from work & rushed through my warm-up so I could get to bed! Elev. the heels after a few reps...felt the stiffness from not warming-up appropriately! 😝 Still feeling those 200m sprints! Dropped the load to 95#s! 2 rounds + sq. cleans & 3 SHSPU! Rough! Should’ve scaled even lower! 😒

Rx 4+1 sq clean

Fantastic weekend @ CrossFit Carbon for the Level 2 course! Pablo & Natosha were excellent instructors and made the class feel comfortable enough to push us outside our comfort zones.  It is always a blast meeting new trainers from different gyms and sharing tips and tricks!

Scaled to 15 minute AMRAP of:
8 squat clean @ 125#
8 strict HSPU 
5 rounds even

Rx’ed 
4 rounds + 5 reps

4 + 0 @135#

bb felt super heavy today, ran 10miles this weekend maybe why

35/195/5’9/M

Rx 4 rounds 

Derek Eason
CrossFit Train 97333
Corvallis, Oregon

Rx   6 rounds + 3 Squat Cleans

3 rounds + 1 squat clean. Rx

3 rounds and 1 squat clean
145 lbs

RX.
2r + 2

10 db h sq cl 40#
10 db sh press
3+4
mars sleeping in room, had to be quite 

92 reps - scaled
33/m//178/105kg

5 Rds + 10 cleans

AMRAP 15 mins
10 squat cleans (85#- 80% of 1RM)
10 HSPU (to mat)

Some of my squat cleans were more like a clean & a front squat.  
I could’ve probably gotten 6 rounds but kept falling off the wall trying to get into my handstand.

5 rounds + 1 rep Rx
Nice one.
m/51/5'11"/200#

95lb
3+2 squat cleans

Great times at CF Carbon in Vernon Hill, IL doing my CF-L@ re-cert.  Natosha and Pablo were awesome!  Learned a ton and enjoyed the 2 day course.  Thanks again for sharing your knowledge, best practices and support us with our goals as coaches and gym owners. Oh, and the music was on point!  :)  Gracias!! - PC

Scaled to:
10 Squat cleans w/50lbs Dumbbells
10 strict Handstand push-ups

5 rounds

4 rounds plus 6 reps
55# ooops, did from ground 
kipping HSPU 
age 53
garage gym 

Did 3 rounds of 95lb Hang Squat Cleans, HSPUs.

Then 2 rounds + 5 of Hang Squat Cleans and Strict shoulder press w/ 25lb dumbbells. 

4rds +2

24

4 rounds + 1 squat cleans
@ 65 kg

3 + 8 Rx back injured

105lbs squat cleans
4 reps SHORT of 5 rounds = 96 total reps

4+7 rx’d 

6 rds scaled

4+10 - Sc
Scaled 30-in box piked push-ups. 

I think this will feel like a long 15-minutes! This one is a tricky to analyze as muscular fatigue will may lead to significant breaks fairly early in the workout. I think if you are getting 7-8+ rounds on this workout then you are moving pretty fast! I will strive to set athletes up with a variation that allows for successful completion of 5-6+ rounds. Here are some scaling thoughts:

Squat Clean: I consider this to be a moderate load where athletes may string some unbroken sets together, but most will be striving to perform consistent singles. I will scale athletes to achieve this goal, but will also use a time guideline that a round of 10 cleans should take less than 1.5-2-minutes to complete. If this movement is too technically demanding, for the athlete to performing safely, I can modify to a hang clean variation or even a complex the consists of performing a deadlight into a hang power clean before performing a front squat. I will also reduce reps as needed to help avoid prolonged rest breaks, if needed. I may also scale an athlete towards a weakness today. For example, if someone lacks strength, I may have them use a very challenging load and only perform 5 reps each round. 

Strict handstand push-ups- The volume of this movement is high but is made to be more achievable because the reps per round is not high. However, I do expect that I will need to scale a lot of my athletes to maintain consistency and range of motion. If an athlete can do strict HSPU put 10 reps in a round will lead to significant rest breaks, I will have them reduce the reps per round that allows for completion in no more than 1:30. A large portion of my athletes will scale to a controlled kipping handstand push-up and focus on an eccentric phase of 3-5 seconds to still preserve an element of the strict nature of the movement…..I will only have athletes perform 5 reps of this movement each round. I normally don’t like scaling to any form of kip when a strict movement is prescribed, however, as long at the 3-5 second negative is upheld and there is no crashing into the ground, I won’t have a problem with this today. For athletes that cannot perform the kipping recommendation or a slow negative, I will have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. 

6 rounds
95lb squat cleans
30lb dumbbell seated shoulder press

124  reps Rx
6 rounds and 4 squat cleans

3 rounds + 6 reps 
Rx
M/41/5’8”/160

To avoid waking my household, I subbed:
10 front squats 115#
10 one-foot-on-box HSPU
In 15 minutes I completed 5 rounds + 10 squats + 5 HSPU
(I should have added wrist stretches to my warm up)

10 squat cleans w/55 lb barbell
10 dumbbell presses, 20 lb DBs

6 rounds + 2 squat cleans

3 + 18 (78 reps) Rx

Drake, Artur, and Natalia were such a great team at our Level 1 in Warsaw. As an English speaker I was nervous about taking a course in Poland, but to my surprise Drake was American. Thankfully, for my Polish friends, Lukasz was there to translate every word. It was pretty amazing to see how they all worked together to make the weekend fun and educational. Drake was able to give very practical applications for information in the book, while Natalia and Artur gave flawless explanations/performances of all the movements. Thank you Drake, Artur, Natalia, and Lukasz for such an inspirational weekend!

RX

5RDs dead

Natosha and Senor Pablo presented a thoughtful, in-depth, and inspiring Level 2 course in Vernon hills, IL.  The practical knowledge and methodology was well-delivered.  The weekend absolutely flew by and I’m excited to get back in to the box to improve some people’s CrossFit experience. Thank you to you both!  

RX:5R+4.
https://youtu.be/bu7ztG5yP6Y

I just finished my Level 2 at CrossFit Carbon in Vernon Hills, Illinois and it was such an amazing weekend. Pablo and Natosha were quite the pair! We learned, laughed and made new friends thanks to the two of them. I felt like their coaching style complemented one another and allowed for a rewarding weekend. I am grateful for the knowledge and feedback I gained from the two of them and the other coaches taking the course with me. I am excited to put to use what I learned this weekend and give my Hardware CrossFit family a great fitness experience. Thanks Pablo and Natosha!

Fantastic weekend! Matt and Katie brought their "A" game to CrossFit Monrovia! Not a moment wasted in making us better coaches. Thank you so much for your energy and expertise!

Abi, Jeremy, and Nicole conducted a fantastic Level I at Alamo City Crossfit in San Antonio, Texas.  Abi's positive energy was infectious, Jeremy's focus was inspiring, and Nicole's depth of knowledge was phenomenal.  This training was better than I expected, and I think most of my classmates would agree -- this team of coaches were the right mix of personalities and skillsets to optimize our learning experience!  Well done!

Globo scale: if you can't do HSPU due to globo rules or setup, sub heavy dumbbell shoulder press at about 60% of bodyweight total.  For squat cleans sub hang squat cleans if using iron plates, with a load that you could do all 10 fresh without setting down the barbell.   Hotel/congested gym sub is amrap 15 minutes of 15 strict press 35/50 dumbbells 15 squat cleans 35/50lb dumbbells.

4rds @60kg

Champions Club Scaling Notes

RANT
Remember these workouts are designed to exceed the capacity of the fittest people on earth over time. There are plenty of people who can do this exactly as written but almost everyone would not get the best response from it. If you can't get 5 rounds unbroken then I'd look to scale this thing down.

PURPOSE
A simple combination of strength and endurance that will not feel good whatsoever if scaled well.

NEW TO CROSSFIT VERSION
Lower the weight on cleans and sub a :20 handstand hold for each round.

TRAINING SCALE
I think this could be a good one to keep the weights and movements as close to listed as possible. So dropping the reps to 5 and 5, then extending to 20 minutes might not be a bad idea. Weight should be the main factor, not technique, so keep cleans at a hang if need be.

PRACTICE SCALE
Drop the cleans to a weight you can do straight through, keep hspu the same, extend time limit to 20-25 minutes.

GROUP SCALE
Probably same or similar to the training scale, and I'd go with some kind of push-up/pike push-up/dumbbell press over handstand hold.

INJURY SCALE
Pick two movement variations (loaded or unloaded) you can do that would be difficult at 5 reps, then do the training scale. Extend the time limit or add reps if transition takes too long.

WARMUP
Box jump
Jump rope
Push-up (reverse grip)
Pull-up
Squat

GENERAL FEAR LEVEL: 7

GENERAL WARM-UP

3 rounds of 30-seconds of:
Single-unders
Pass-throughs with a PVC
Push-up to downward dog
Squat therapy reps

SPECIFIC WARM-UP

Handstand push-up
Half-kneeling dumbbell press, 10 reps per side
3 reps of 1 kick-up to handstand + 5 second hold
3 reps of 1 kick-up to handstand + negative
1-3 strict handstand push-ups

Squat clean
Perform 5 reps of each step with an empty barbell:
High hang muscle clean
Hang power clean + front squat
Deadlift + shrug
Clean

Build-up

Build to working weight by doing 3 rounds of 3 cleans and 1-3 handstand push-ups. Increase the load on the clean each round and perform a round every 2 minutes.

Pablo and Natosha did an amazing job with our Level 2 at CrossFit Carbon in Vernon Hills, Illinois. They were a lot of fun, extremely knowledgeable, and just overall amazing coaches. They taught me so many valuable things that I can’t wait to work on so I can provide a better service to our members. Thank you so much for your time and for a great weekend!

INTENDED STIMULUS

Ouch! Keeping your cool is the mantra for the day. This is a long grind that should yield a good dose of reps. The aim is to have you at an average of ~3 minutes per round. However, we also want to preserve two things: a load in the cleans that is a little beyond what you would typically do, and strictness in the pressing. That does not mean you need to jump from 95 to 135. You can try 115, 125, or 120.7 if you are feeling picky. The point is to get you outside of the comfortable but to keep you within the area of a high volume of reps. In the strict handstand push-ups, you want something you can do with at most two breaks per round. Our options below offer different ways to scale that yield the same workload reduction per round. Check them out for ideas. This is some classic and demanding CrossFit for you. Get your mind right before you start and get ready to grind! 

Keep your cool!

▶ OPTION 1

Complete as many rounds as possible in 15 minutes of:  

9 squat cleans 
9 strict handstand push-ups  

♀ 105 lb. ♂ 155 lb.

OR

Complete as many rounds as possible in 15 minutes of:  

10 squat cleans 
9 strict handstand push-ups  

♀ 95 lb. ♂ 140 lb.

WORKLOAD REDUCTION: 10% per round. A 20% reduction would be rounds of 8 reps, or rounds of 8 reps on the HSPU and 10 reps on the cleans at 125lbs and 85lbs, respectively. 


▶ OPTION 2

Complete as many rounds as possible in 15 minutes of:  

10 squat cleans 
10 box handstand push-ups (one leg on box, one leg on air)

♀ 80 lb. ♂ 115 lb.

OR

Complete as many rounds as possible in 15 minutes of:  

9 squat cleans 
10 box handstand push-ups (one leg on box, one leg on air)

♀ 85 lb. ♂ 125 lb.

WORKLOAD REDUCTION: ~25% per round. 

▶ OPTION 3
Complete as many rounds as possible in 15 minutes of:  

10 squat cleans 
10 seated strict dumbbell press

♀ 55-lb. barbell and 20-lb dumbbells
♂ 80-lb. barbell and 35-lb dumbbells

OR

Complete as many rounds as possible in 15 minutes of:  

9 squat cleans 
10 seated strict dumbbell press

♀ 60-lb. barbell and 20-lb dumbbells
♂ 90-lb. barbell and 35-lb dumbbells

WORKLOAD REDUCTION: ~50% per round.