남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220113/
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Post reps completed to comments. /
버피 박스 점프 12회중 1회/
목요일 저녁와드

CFWUx2 10*45dl 10*135 5*185 5*185 1*223
50 reps

118 reps
155 DL
24 inch box

2R+6r (42r) @75kg and 24"

82 reps

102 reps Rx’d

12 reps of box jump overs in 15s. Finished final 3 reps after time. rx

92 reps rxd. Didn’t drop a lot of deadlifts except on the 12s. Set of 15 unbroken. I think I used a different technique on bbjos last time. Way slower this time...compare to was 102 reps with all deadlifts as dropped singles. Really smoked after this. Almost all cardio but a little low back fatigue. 

193/40/69”

100 reps. Rx 

3 burpee box step ups
3 deadlifts #105
6 burpee box step ups
6 deadlifts #105
9 burpee box step ups
9 deadlifts #105
2 rounds 6 deadlifts in 10 minutes

62reps rx 

Through 15 burpees + 4 DLs

24” box

135# DLs

M/39/6’2”/207 

66 reps
4 rounds + 6 burps

Scaled: deadlift 65 kg
4 rounds + 15 burpees + 12 DL

5+2 rx’d 

131 RX

subbed 80# dbs, and subbed db-facing burpees

4 reps into set of 15 deadlifts

RX 
90 Reps

15 DL, 10 burpees

Got through rd of 12 (total 60 reps) using 20" box and 155# DL.  Third wod in a row after starting back up and can definitely feel the lack of fitness.

100 reps rx

total reps = 54 rx

Finished round of 12+16 Rx. Breathing hard after this one. That's the most deadlifts I've done this year lol

4+13 RX
3-6-9-12 completed
13/18 burpee box over 

4 rounds plus 10 burpees total 70 at 185 DL

Rx
90 reps

M/35/5'10/190

Rx'd 90 reps. Lungs still aren't quite back from the illness of last week. Tough workout with simply movements.

110 reps
20 reps into round of 18

With 215# and burpee box jumps
3,3
6,6
9,9
12,12
15,10
85 reps

171002:  83 reps

57/4’8”/160ish

m/49/5'10"/240

Rx

Completed round of 12 + 10 burpee box step-overs

RX

124 reps (8 BOB in 21)

5 rnds + 18 bbjo rx’d

90 Reps

Brazil| 

Warmup :

Tabata 
- hollow Rocks
- V-up
- kettlebell circles left
- Kettlebell circles rigth


Deadlift: e2m
1-1-1-2-2-2

Wod: RX/ age 32
98reps.

I did this yesterday, but didn’t have time to post! 3-6-9-12 DL (155) & burpee climb up & overs (2 stacked tractor tires) + all the DLs of round 15. 

Rx’d 
5 rds + 8 BBJO

98 reps 

Through round of 
15 plus 12bbj @ 185

Equipment limitation: Burpee box jumps on a 30 inch box
Round of 15 done + 12 Burpee box jumps
102 reps

107 (5+17) - Rx

Went out too fast. Used the 24-in box long ways. 

96 reps
got into round of 18 on dead lifts

bar facing burpees
145lb dead lift

did this backwards and did deadlifts first 🤪

106 w.h   R.X

100 Rx
Awesome warm-up from Bryan Rosen had me well-prepared.

54 reps
20-in. box, 155 lb.

Scaled to 16" box step up & over / 85# deadlift 
4r + 10 steps 

3 less than last time at same scale

34/m/190lb 
185# dl
3x3
6x6
9x9
12x12
15
75 total reps

Rx, finished round of 12
Total reps: 60

RX: 102 reps

Women’s Rx
96 reps 

76 reps Rx 

Scaled to 185# deadlifts and 20” burpee box jump overs
101 reps.  Glad I scaled, back was feeling it.  Very metabolic, good ol crossfit.

jackie 87 reps, 95#, 16” burpee step ups

91

rd of 15 complete plus 1 BBJ

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   131 reps

In addition to a high sugar and refined carb intake, another issue that often contributes to myopia in indigenous populations who Westernize (and the rest of us as well) is reading, which isn't a paleo activity. Paleo eyes were designed to see to the horizon, as there was a survival advantage to seeing afar and less need for most people for near work and up-close vision. And, according to discussions we've had with Dr. Cordain (often discussed over wine in summers on the shores of Lake Tahoe) there is something especially damaging about the printed page -- especially black print on a white page.

Prolonged time spent focusing the eyes on reading material causes the ciliary muscles to work overtime to 'accommodate' (temporarily deform the lens) to let the eye see the up-close printed page clearly. The responsive effort deforms the lens over time and results in blurry distance vision. Which gets fixed with glasses. Which the get read through. Which incurs more deformity. Which blurs the vision further. Which gets corrected with stronger glasses. And on and on and on as the person becomes more and more myopic. 

It is just this sad progression that the USAF academy noticed in their cadets, many of whom entered training as sharp-eyed freshman with 20/20 or better vision and under the heavy reading load of college became myopic, a problem for those hoping to become pilots. The solution they employed to combat this progression was to put the freshman into weak reading glasses to 'relax' the eye while reading -- in effect to make the near object appear distant to the eye and forestall the deformations. 

Based on this research, we put all three of our school-aged sons into mild reading glasses (about a half diopter of plus) that they used any time they were reading for prolonged periods of time. And lo and behold, after college for all of them and in one case years of grad school for both an MBA and a JD, their distance vision remains sharp even now in at 42, 46, and 49 years old. 

To be fair, of course, they also ate a fairly lowish carb whole food carb at home (though not stringently so--they had their share of donuts and pizza on occasion) for most of their adolescent and teen years. Mostly they still do eat that way. 

All of which is to agree that diet is of critical, foremost importance. Avoiding sugar and refined flours is of especially critical importance. But you might also consider what a set of reading glasses might do to preserve distance vision into adulthood, especially among young scholars.

96 reps Rx
Compare to 171002: 95 reps (with extra motivation doing it with a buddy for the team series)
m/51/5'11"/200#

75 Reps Rx

I did them in the wrong order, did deadlifts 1st. 🤦🏻‍♀️

Compare to: 63 Reps Rx (correct order)

103 reps rx, 15 more reps than the last time

185 lb DL and burpees
80 reps

5rounds and 18 BBJO’s

Rx
86 (pr)

Used 75lb Dumbbells for Deadlifts

96 reps (Completed round of 15 + 6 BBJO)

I really appreciate this piece.  Being a North American Indigenous health and wellness researcher, this article supports the Indigenous struggle in a number of unseen ways.  Our current state of public health in Indian Country is based on old mid-century models from the Department of Health and Human Services and status quo of positional authority is choking our progressing to being well.  This article also touches on the disparity of processed carbohydrates, and if this point is moved upstream in a causal context, the social determinates of access to quality nutrition can be critiqued.  I would love to see more Indigenous articles that are vetted by CrossFit.  It seems that we are drowning in a world of fake science and it's time consuming to weed out the one with a conflict of interest.  Thank you.

Rx’ed 
99 reps

4 rounds+26 reps(140) Rx

M/45/6'2"/185#

Rx'd
3,3
6,6
9,9
12,12
15,15
11.......101 reps total...5 more than compare to

155lbs deadlifts
Rd.15 + 4 burpee box jump-overs = 94 reps

That 10 minute bell comes quickly.

as RX'd about 60 reps and kept going

109 reps at 185lbs. (Finished 18 BBJO + 1 DL)

5’6” 217 55 YOM 

10 min AMRAP

48 Reps,  should have scaled Deadlift.  Had to break up in sets

#155 100 reps

Scaled to:
3+ burpees (no box jump)
3+ toe-touch deadlifts (no weight)
15+ single unders

Same ascending scheme
5 rounds + 18 burpees + 18 touches ! 20 singles

Feels good to move

Option 3 with burpee subs, 17 deadlifts

Hotel WOD:

Burpees
Deadlift - 60lb dumbbells

Finished 15 + 11 = 101 reps. 

Glad it worked out for you, Jessica.

98 reps Rx
compare to was 99.

Scale: 176 lbs
90 reps

91 reps
85 lb barbell, 20 in box

58 total RX

5 rds + 18 BBJO + 3 DL reps (111 reps total)

10 rep PR.

Scaled 
burpees step over bench 3 to 15 +10
Dead lift 50 kg 3 to 15

RX: 122 reps.
https://youtu.be/LzAslPuAfGQ
2020 ASIA CROSSFIT CHAMPIONSHIP ONLINE QUALIFIER 20.2
https://youtu.be/qfGIWl2zSCw
Workout
14-minute Running Clock:
Workout A (5r+14)
0-5mins
5min AMRAP
10 Toes to Bar
10 Dumbbell Squat 50lb/35lb
Workout B (110kg)
5-9mins
1 rep max Clean & Jerk 
Workout C (4r)
9-14mins
5min AMRAP
10 Chest to Bar Pull Up
10 Dumbbell Squat 50lb/35lb

Champions Club Scaling Notes

RANT
I like the burpee box jump more than going over the other side because this allows for more flow and connection from rep to rep. They also challenge our accuracy because we have to trust on the way back down the our head is not going to smack against the box.

PURPOSE
Intensity/endurance first, stamina second

NEW TO CROSSFIT VERSION
Pick either the burpee or the box jump as the first exercise. Then do AMRAP in 10 minutes of 6 each.

TRAINING SCALE
I think best bet here is to keep it at 3 or 6 per round, kinda like how we did on the 12-minute AMRAP of pull-up/push-up/squat. This could also allow you to keep the weight as rx'd on deadlifts.

PRACTICE SCALE
Lose the timer and go up to 21

GROUP SCALE
Training version, and this is short enough where I might go in heats. Also we'll probably do burpee box jumps instead of going all the way over - start hands on the box/plates if needed in order to keep flow.

INJURY SCALE
Pick either a push-up or a jump as one movement, then a :30 static hold for your midline as another. Same ascending rep scheme for push-up/jump, keep static holds at :30. Extend time cap to like 15 or 20 minutes. See how it feels.

WARMUP
Hip extension
Jump rope
Squat
Pull-up
Plank

GENERAL FEAR LEVEL: 8

Globo scale: if space is a concern do burpee box jumps (prefered) or bar facing or bar over burpees  instead of burpee box jump overs.  If using iron plates touch and go the reps without dropping.  If in a hotel gym or Planet Fitness  do dumbbell deadlifts with two dumbbells 50/75lb dumbbells  (hotel gym use the heaviest available dumbbells), and burpees over the dumbbells or over a bench (if allowed and if space allows).

INTENDED STIMULUS
.
Oh boy! You never know how much the core is involved in both deadlifts and box jumps until you mix them in a workout. The fact we are pairing them with burpees should tell you how this heavy-breather is going to be. Now, don't be intimidated. It is 10 minutes, which is short for an ascending rep scheme and a slow movement like the burpee box jump overs. It will be hard, but you should be in an excellent position to push through. The challenge today is to get as far in as possible in the set of 18. Because of this, choose a weight on the deadlifts you could do unbroken for 18+ reps if you were to go for it when fresh. Adjust the height on the box and consider stepping over if 18 reps sound like something you would need to break. In this workout, your sole objective is really to minimize the non-moving time. That does not mean your deadlifts should be unbroken, actually breaking early and often might be the way to go. It does mean the breaks and rests should be minimal and intentional. If you do that, the stimulus would be met no matter what. For many athletes the burpee from the floor, although possible, it is a significant drag. For these athletes, consider doing box-burpees and keep that cadence up. Today let's go out and get it. ATTACK IT!

▶ OPTION 1
Complete as many rounds as possible in 10 minutes of:  
3 burpee box jump-overs 
3 deadlifts 
6 burpee box jump-overs 
6 deadlifts 
9 burpee box jump-overs 
9 deadlifts 
etc.

♀ 16-in. box, 125 lb. 
♂ 20-in. box, 185 lb.

▶ OPTION 2
Complete as many rounds as possible in 10 minutes of:  
3 burpee box jump-overs / step-vers
3 deadlifts 
6 burpee box jump-overs / step-vers
6 deadlifts 
9 burpee box jump-overs / step-vers
9 deadlifts 
etc.

♀ 16-in. box, 105 lb. 
♂ 20-in. box, 155 lb.

▶ OPTION 3
Complete as many rounds as possible in 10 minutes of:  
3 box-burpee box jump-overs / step-overs
3 deadlifts 
6 box-burpee box jump-overs / step-overs 
6 deadlifts 
9 box-burpee box jump-overs / step-overs
9 deadlifts 
etc.

♀ 10-in. box, 95 lb. 
♂ 14-in. box, 135 lb.

Warm up for 200116:
GENERAL WARM-UP

2 rounds for 30-seconds of:
Row
Spidermans
Air squats

2 rounds for 30-seconds of:
Good mornings with an empty barbell
High plank
Inchworm + push-up

SPECIFIC WARM-UP

Burpee box jump-over
5 no push-up burpees
5 burpees
4 box step-overs
4 box jump-overs
2 burpee box jump-overs

Deadlift
30-second of 3-point hip-hinge drill with PVC
10 deadlifts with an empty barbell, pausing for 2-seconds at knees

Build-up

Perform 5 sets of 3 deadlifts, increasing in load each set.

*Perform 2 reps of a burpee box jump-over (or variation) after sets 2 and 4