남(m)/47(Korean age 47 Western age 46)/171cm/96kg/22027/
21-15-9 reps for time of:
Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)
♀ 35-lb. DBs ♂ 50-lb. DBs=>17.5kg
Post time to comments./
덤벨스쿼트 15회중 10회/
40분만 실시함, 무게 줄임/
목요일 저녁와드

CFWUx2 4*35 snatch
16:49
Did 50lb snatch instead of clean :(
47.75 +clr/bar

Mr Ludwig has been proven wrong on this theory time and time again.
Insulin spikes or just insulin doesn't cause weight gain.  You get the same rise in insulin from beef as bread. One carb the same response as one protein. Therefore by this theory both will make you fat. Not true. It's easily consumed calories in excess that's the problem. ITS NOT INSULIN.

Look, I’m no expert, I’m an optimistic believer, I like the ideas of low carb, keto, paleo etc. But then explain to me, why bodybuilders and endurance athletes almost entirely eat high carb diets. Explain to me, why other sources tell me that insulin is anabolic and stores glycose in muscle tissue. I think we must find a
common ground between CICO and Insulin. I don’t buy in anymore on either side. It’s both. And many more. However thanks CrossFit for sharing controversial ideas and different opinions. 

Wow, would not expect something so stupid from a big company like crossfit. If you watch crossfit athletes the majority state that they consume around 500 g of carbs/day, does CIM doesn't work if you are an athlete. Also for every study that sustain CIM there tens that doesn't. 

13.14 - 45kg FS, strict ring pulls, deficit press ups. Feeling off it today and just back after week off so bypassed the squat cleans for front squats.

17:39
Rx’d (pull ups on a tree branch)

16:43

35 lbs dB 
27:32

Warmup from CrossFit training Instagram page only today. Felt super strong on all the movements by the end. Never felt stronger on 50 lb dumbbell squat anything before! But I know from yesterday’s performance and the way I felt last night and this morning that my lungs and posterior chain need a little more rest for the upcoming cycle. And my shoulders will not miss the 45 pull-ups and pushups. Hoping to come to back a stronger human on Saturday.  Really want to do this WOD but it feels smarter not to...

12:42 rx’d

12:11 Rx. I-Beam Pull-ups.... Ouch

21:45rx

M/35/5'10/190		

Rx'd 11:54

Was not feeling it today at the start. Stuck it out and put up a pretty decent time. 

15:06 (w/50# kbs)

23 mins
Barbell SC @ 95l
Strict pu
Deficit ring PushUps

Rx’d 13:58

scaled to 35# DB: 9:54

Subbed power cleans; rest as rx’d, 11:14.

Knee doesn’t like the flexion associated with squatting just yet, but power cleans seemed fine.  Broke both the cleans and push-ups 15-6 / 10-5 / 9.  Pull-ups were tough after holding the heavy DBs – broke them 7-5-5-4 / 5-5-4-1 / 5-3-1.  Cleans made this pretty tough – would have been much worse with squat cleans though!

46m/5'10"/180

23:08

M/49/5'10"/240

Rx: 18:14

11:50 rx 

12:30@35lbs

37/Male/179 cm/88 kg
Rx'd 14:57

8:37  RX    Nearly impossible to do so many strict pull ups after rowing.

36/M/5’7”/75kg
RX = 12:39

As RX’d:

17:58

6’0 / 200 / 41

15:59

Rx'd

11 mins 58s. But need to get better at legit range on squat clean.. prob just above hip for 50% of reps 

14:26 at 35 lb db.... Fighting a cold. This one got grippy quick.

M/45/6'2"/185#

35# DB'S and kipping pullups the rest as rx'd 
8:57

14:40 - Rx

11:54 Rx
44yrs/185lbs

15-12-9 reps for time of:  

Dumbbell squat cleans 
Strict pull-ups
Deficit push-ups (hands on DBs)

♂ 50-lb. DBs

13:19

19:55
35 lb dumbbells

Rx’ed 
10:29

My legs are pretty shot from the past few days (my workouts and main site WOD’s).  I thought I would rest my legs a little and do this WOD Friday.  Boy was I out of juice come 15 then 9.  

18,22 min
2x 21,5 kg DB 

12:07 Rx. Arms shot.

RX 
21-15-9 
DB Squat Cleans 25kg
Strict Pull Ups
Deficit Push Ups(Hands on DBs)

18’37”

21-15-9 reps in 19:00 of:
Dumbbell squat cleans, 35#
Ring Rows
push-ups

11:52 Rx

11:45
20 lb DBs
thank God for WODies! 

13:06
subbed 35lb dumbells
kipping pull-ups 
pushups as rx 

m/34/175

With 35# DBs
11:10

Derek Eason 
CrossFit Train 97333
Corvallis, Oregon


Rx   9:17

9:51
30# DBs and Power Cleans

Knee hurt a bit but it was ok, nice workout

M/19/159/5'8"
14:03
Scaled to 35#

That was hard.

scaled db to 35#s
13:36

Jackie
15-12-9
15# db 
band pull up
chest to floor push up
8:43

45# DBs, 17:44

8:22

22.5 lb DB’s (all I had)

16:20 RX

9:08 35lb dumbells RX on pull and push

14:03 Rx 

13:34 rx

35/195/5’9/M

Rx 13:14

15:23 Rx
Probably could have scaled the cleans, some of them ended up hang cleans. And those 35# DB handles are definitely rougher on the hands than all our other DBs! 

At home, 40 DB PC. 
12:45. Don’t think I’ve fully recovered from the pneumonia a couple weeks ago, this kicked my butt

15:28
ring pull-ups
kettlebell squat cleans (2*16kg)

9:55 RX'd

16:55 RX 
Was aiming sub. 15 min. but lots of cleans and leg’s 🦵🏽this week! 🤣 Sq. Cleans were brutal! Shoulder felt good on the deficit PU. I was a little worried for the anterior right shoulder. 😬😊👍🏽

Sub 21-15-9
Dumbbell squat clean (25#)
Rengade rows (single 35# kb)
Deficit pushups (paralettes)
15:48

Way more out of breath than I expected to be. 

10:41 40lb DBs

12:38 Rx

9:06
subd pull-ups for Inverted rows

12:51 Rx
Hello rest day!
m/51/5'11"/200#

58 / 175
30 lb DBs
12:16

Option 3 
17:39

38lbs dumbbells
14:51

Great little word, quick busts to light up the arms, chest and back.
13:12 M64 @ 171#

14:35 Rx

I had a hard time making it through the cleans. Just rough for me today.

21-15-9 dumbbell squat clean pair 30#, banded SPU, Rx deficit push-ups 
16:52

Scaled to
21-15-9
KB hang sqt clean with 35# kb's
strict pull ups
push ups on kettlebells (kb's were laying on their sides)
13:20
m/49/175
Felt light headed during the 21 hng sqt clns, had to stop twice for about 40-45 sec (I'd have to take a break either way, but usually not as long).  Usually only get light headed doing ghd.  Hope this was just a one time thing.

11:12 - 40lb dumbbells

22'57''

20 kg dumbell
RX 15:41

For many of us, Gary Taubes's Good Calories Bad Calories provided the first exposure to this apparently-counterintuitive idea. But as we thought about it, so it increasingly seemed plausible: after all, the targeted deposition of fat in adolescent women is hormonally-driven; and it's striking that the federal government first advises us to eat more carbohydrate and less fat in 1977, we do, and obesity rates accelerate from 1980.
i know that this idea has been tested experimentally by Taubes and others, but I'm not sure If a consensus has yet emerged of what those studies have shown.

Globo Scale-as rxed for 99% of you.   Sub 115/80lb barbell, or kettlebells of the appropriate weight if no dumbbells are available.  Bodyweight sub squat jumps to an object and hand release pushups. No pullup bar sub renegade rows with the dumbbells, left plus right equal 1 rep. 

RX:10'14''.
https://youtu.be/NsXNuJC46QQ

Champions Cub Scaling Notes

RANT
This is a tricky one to scale because if you have the capacity for unbroken strict pull-ups, then this will be a really difficult breather of a workout. But the stimulus changes quite a bit if you're treating the pull-ups like a practice station. So quite a few options with this thing.

PURPOSE
I would say an intensity-shaded strength workout.

NEW TO CROSSFIT VERSION
As is, and this would be a case I would sub ring rows for pull-ups instead of Ricky Reps. Maybe 3 rounds of 21 also if the dumbbell weight stays light.

TRAINING SCALE
Switch to kipping once the strict gives out in order to maintain the fast pace.

PRACTICE SCALE
Take away the timer and do Ricky Reps on strict pull-ups. Emphasize not letting your spine budge on the pull-ups or push-ups.

GROUP SCALE
I think we might go as is, subbing rope pull-ups for strict pull-ups. Also if space is an issue, then you can set up stations. If dumbbells are limited, I'd try with hands on literally anything elevated before resorting to bars for cleans. dumbbell cleans are usually from the hang around these parts.

INJURY SCALE
Pick one movement involving pulling with the arm(s), one involving pushing with the arm(s), and a third that involves as much of your body as possible (run, sit-up, burpee - whatever you can do). AMRAP in 20 that thing and pick reps that you can do a lot of but won't have to break up until the end

WARMUP
Squat
Jump rope
Handstand
Hollow hold
Kb swing

GENERAL FEAR LEVEL: 5

INTENDED STIMULUS
.
Oh man! Do you know that kind of workout when you think to yourself: "thank heavens for push-ups"? You probably won't because they aren't common. This one is one of those, though. This is a gripper that will make you both breathe hard and get to a muscle fatigue place pretty fast. It looks like a sprint, but it is more a medium-range workout. Aim to keep it under 12 minutes with your scaling. Keep in mind that the dumbbell cleans will interfere significantly with the pull-ups. No matter how good your technique is, biceps and grip will be shut, and so pull-ups will be hard. Today be conservative with how you break them and break from the beginning. If assisting with the band, assist more than you would typically do. Whatever you do there, preserve the strictness of the movement and the range of motion (box pull-ups and toe-nail pull-ups are a good idea too). For push-ups doing them elevated is an excellent scale, but make sure you are adding a range of motion to what you usually do. Chest-to-bench or chest-to-ground are good options, and if you always go chest-to-bench as you should, then do some ring push-ups at an angle and go so low. In terms of weight, pick something that feels heavy, but that will allow you to do all sets with at most two breaks. This one is really about not having a set plan, not going to failure and keep going. If you are reduced to singles, smile and keep going. Find the struggle, enjoy the struggle. 
.

▶ OPTION 1
21-15-9 reps for time of:  

Dumbbell squat cleans 
Strict pull-ups
Deficit push-ups (hands on DBs)

♀ 30-lb. DBs ♂ 40-lb. DBs

Note: go to 15-12-9 on the gymnastics movements if this will allow you to keep moving and preserve the difficulty. 

▶ OPTION 2
21-15-9 reps for time of:  

Dumbbell squat cleans 
Strict pull-ups (assist with band if needed)
Chest-to-floor push-ups or chest-to-bench bench push-ups

♀ 20-lb. DBs ♂ 35-lb. DBs

▶ OPTION 3
15-12-9 reps for time of:  

Dumbbell squat cleans 
Strict pull-ups (assist with band if needed)
Chest-to-floor push-ups or chest-to-bench bench push-ups

♀ 15-lb. DBs ♂ 25-lb. DBs

Warm up for 200130:
GENERAL WARM-UP

1 round of:
60-seconds of rowing
20 deep mountain climbers
60-seconds of rowing
20 air squats
60-seconds of rowing
20 hang muscle-cleans with very light DBs
60-seconds of rowing
10 strict pull-ups

SPECIFIC WARM-UP

Dumbbell squat clean
Perform 2 rounds of the following progression:
5 dip and drives
5 hang power cleans to a front squat
5 squat cleans
*Start by using light dumbbells on the first set  and use the intended workout weight on the second set.

Deficit push-up
10 scapular push-ups
5 push-ups
5 push-ups with hands on DBs

Practice:
3-2-1 of:
Dumbbell squat cleans
Strict pull-ups
Deficit push-ups