CFWUx2 10*45ohs 5*75ohs
29:41

65 lb. OHS
48 cal. bike

25:28

19:16 @30kg, 800m on m/c @3%
Bit slower than expected. OHS felt heavy towards end of R2 and from mid R3.  Been feeling tired lately and it's also 35oC inside.

17:22

along GWT, and subbed air squats

16:30

22:07 rxd

Pretty slow runs and even slower squats broken into 2 sets rounds 1 and 2 and 3 sets round 3. Would’ve hung onto unbroken squats normally I think. Hope I don’t have covid19! 
runs were all under 5m each but not by a lot and they got slower. Bad side ache during the last run. Should’ve waited a full hour after having my smoothie! First set of ohs took 2 minutes...
Just stopped taking creatine for a little while and lost 7 lbs. Didn't seem to feel that on the runs! 

185/40/69”

19:26 rx’d

24:40 - Scaled to 65# OHS (taken from rack and rested only on shoulders for complete set) & 50 cals on bike (4:05, 4:30, 4:30)

M/35/5'10"/190

Rx'd 17:37

The timing for this one is perfect - it should be 60 and sunny for GRIT classes today, so it'll be our first chance this year to get out of the garage. Some groups will work out in the driveway, and some will head down to the pond to wheel some laps.

We'll let that 4:00-4:30 recommendation guide our distance selections. Some will walk, some will wheel, some will ski or row. I loved that single-under option from Eric O'Connor, so we're adding in split rope as another alternative. Several of our athletes are starting to get really comfortable with those - I put 300 as a target, but advised the coaches to adjust that up or down as appropriate. 

Only a couple people will probably go with overhead squats, especially if they are down in the picnic shelter where we won't have our usual set-up to assist with balance. Sit-to-stands seem like the most likely for that crew, maybe with a light dumbbell in one hand. It will be the first walking workout of the year for them, so it should be a nice spicy combo. 

3 rounds for time:
30 overhead squats // behind the neck snatch grip press
1,000 m erg (4:00-4:30) OR 1 lap around the pond OR 300 reps split rope


Love Bryan's warm-up - just a couple adaptations to fit our crew.

GENERAL WARM-UP:

2-3 x
100 m erg OR short walk/wheel (under 1:00) OR 50-100 split rope
10 pvc pass throughs
10 swimmer toe touch
3 ea windmill (w/PVC?)

2 x
10 ea arm circles
:30-1:00 squat hold OR PVC snatch grip overhead hold 



Then we'll split up to decide on a plan and finish warming up to working weight, planning distances, etc. 

31:17rx

22’41,  70lb

M/36/5’7”/75kg
RX = 14:10

14:30 rx 

18:10
sub 1000m row for the run

14:31 RX Male 5’9” 155lbs 45years young 

scaled up to 85# OHS: 15:53

19:00

75# OHS
4 minute treadmill intervals (monitor is broke and doesn’t read distance)

Sc to 65#...29:19

17:48 Rx

19:45

45 lb ohs
level run on treadmill

23:04
65# OHS’s

M/42/220/5’11”
16:25 RX

Completed 2020-02-28
22:22 with 45 lbs

At work, modified:
3 rounds
25 thruster 65lb
.6 mile elliptical level 12
18:43

46/ M/ 136 lbs/ 5'-6"
As Rx. I did this WOD early this morning. I did it on a 100m indoor track around my YMCA where I workout regularly. I had a bumper station around the exterior so it was an easy set up. Completed at 16:00.
I have been working on managing my blood sugar readings over the past week as I've been all over the place so I took the last 2 days off to rest and reset so to speak.
I was still high and low etc. but decided to workout and see how that would effect my blood sugar levels moving forward.
I warmed up decently and tried a few sets of OHS first with the bar and then with 65 lbs. 
For me, the thought of 30 reps was the thing that was on my mind as I don't typically do 30 reps of OHS.
I was feeling a little off/ tweak in my right knee so I really warmed up well and made sure it was not an issue. It was fine and the pain went away as I really warmed up and did warm up sets.
I just went for it thinking that my goal for this WOD was to go unbroken and move decently, with minimal rest at all. KEEP Moving was the goal and not stopping and breaking the sets. I practiced doing like 10-12 reps, lowering the weight down to the back and then popping up and doing 10-12 more reps to practice this in case I got fried ,but I never needed to do that during the WOD.
All sets were unbroken and were about the same of 5:15 pace/ round. (5:15, 5:34, 5:11)
I did coast somewhat the last 50m to get set for the OHS.
Great workout. I completed it in about 16:00. I was initially shooting or sub 20 mins, but was happy that I wasn't really going too much slower per round and I wasn't pushing too hard to do that. I was also happy that I got a cramp at the beginning of the last running round and I just banged through the discomfort to finish it off almost sub 16 mins. 
I've done a variation of this outdoors going about 1/3 mile per round with 95 lbs OHS outside. I was doing 10 reps per round and I typically do 6 or more rounds. I liked this shorter but higher rep version more than I had originally thought. I always prefer outdoor workouts but it's still cold and icy out where I live.
Glad I worked out with a negative mindset looming and my negative mentality in tow due to the ups and downs of my blood sugars.
Sometimes just showing up and banging out the WOD with good intentions goes a long way. 

17:55, rx using an Octane Free Runner 

55YOM 5’6” 216.7

scalled
3 Rounds for Time
Overhead Squats X30
800 m run
set
1X45 split 15,10,5. Had to go down in weight was out of control
2X25 split 20, 10
3X25 Split 20,10

28.01

Scaled OHS to 55#
800 m run 
19:20
not feeling it but did it

Rx: 17:11

21:43 RX (was hoping for under 20 minutes)
My phone said the run was around 2.something miles. The last 100m was a steep hill. Very rough! OHSQ broken into sets of 10. 

Any suggestions for wrist pain? Greenstick fractures to both my ulna & radius of right wrist as a kid. Was back doing monkey bars before I should've been. I have good mobility. HS stuff doesn't hurt. Just snatch grip OH work & sometimes on high volume kipping t2b and butterfly c2b PU. Nervy, cramping, stabbing pain. :)

14:56 sub mile ride on concept bike each round 75# OHS 

21:27 as RX
43/1.78m/77kg

Knee still not liking the bending for squats.  Did just the runs 5:11/5:34/5:15
not a particularly fast runner 🤷🏻‍♀️

23:06 75lb ohs. 60cal Airdyne subbed for 800m run

3 rounds in 21:40.
3x 30 OH squats Rx at 55#
Snowing outside so subbed 4:30 Assault Bike for runs (1:59 miles, 46 calories; 1:57 miles, 45 cal; 1:56 miles, 44 cal)

Rx’ed 
=17:52
on an AirRunner 

M/36/165

18:34

OHS as rx

Subbed bike 1.5 miles for run (averaged 4:19 on each bike)

Rx’d 
20:24

M / 172cm / 81kg / 35

OH squat Rx'd / 800m completed in 20m shuttles in the gym 

16 mins 40s 

M/42/6’3”/211

19:03... on the trueform runner today. 

17:21 Rx

OHS unbroken, Rd 3 almost lost balance but held the bar up. 

Rx 17:26, slow run and unbroken OH Squats.

Scaled to
30 ohs 65#
1000m row (4:50)
30 ohs 65#
50 cal ass bike (7:05 and 3558 meters)
30 ohs 65#
1000m row (5:01)
25:58
includes time going from basement to garage (45'ish seconds)
m/50/175

F/53

25:24 time

alternated running and rowing. 

ran one
rowed one
ran one

35# empty barbell, unbroken each round 

17:58 - Rx
Very snowy outside. 

18:01 Rx
I'm happy with that - feeling very sluggish today but moved OK.
m/51/5'11"/200#

17:10 scaled the over head squat to a back squat @ 135lb x 30reps 

I kinda consider myself the squat queen, but I’ve never tried OHS squats before, but man was I struggling. Dropped down to just using the bar & it was ugly. Thinking the problem is in my shoulders? I don’t know, but I was on the struggle bus the whole way at 27:28

17:43
OHSquats w/ 35lbs dumbbells

Broke OHS 20/10, 10/10/10, 10/8/6/6

Scaled to treadmill run and single arm ohs with 75 db got 19:50

19:49 Rx
Did the OHS unbroken. Should have pushed harder on the 800s :(

17:56 rx’d 

55lbs OHS
23:40

17:09 RX (39/M/208#)

slow and unbroken on squats, 1:40-1:50/rd

65# OHS and runs probably about 700m
21:22

20:29 Rx 

18:46
75# OH Squat
1 mile bike (road bike)

21/9, 16/15, 20/10 squat reps
Bike splits: 4:08/4:06/4:00

A challenging goal will be to complete this workout in under 15 minutes and a good goal, in a group class, will be to have all athletes perform a variation that allows for completion in under 20-22 minutes. Don’t be fooled into thinking that the load is too light and that advanced athletes should increase the weight. Rather encourage these athletes to transition quickly, attempt fast paces on the runs, and to complete the overhead squats unbroken on every round. Here are some scaling thoughts:
Overhead Squat: I will consider scaling the load or reducing the reps on the overhead squats if an athlete will need more than one short break to complete the first 30 reps. For those who have a lot of difficulty performing this movement, lower the reps and/or keep loads extremely light. You may even consider using a PVC pipe and/or overhead squat to a target today. This is preferable to modifying to a different squatting variation.
Run: The running volume will be challenging for many and will be more difficult following the demand of the overhead squats. I personally love watching people waddle out the door for a run on fatigued legs! I will consider having athletes reduce the distance if the initial 800-meter effort will take longer than 5 minutes or if the athlete’s current fitness level requires an overall reduction in volume. If running cannot be performed, I will replace the run with a comparable duration of another monostructural exercise, such as: 500 single-unders, an 800m row, or a 1.6k air bike. 

22:10 45# 

18:29 Rx

For those who haven’t done this workout yet: don’t put the bar on the ground. If you need to rest, put it on your back. Sure it’s not going to feel as nice as just putting it down, but it will save you time and effort.

3 rounds:

30 single DB front squat (15 each side)
.5 mile treadmill	

13:36 - 35lb dumbbell

14.47 rx

M/45/6'2"/185#

Scaled to women's rx'd 
16:40

3 Round of
1 Mile bike
30 Squat med ball 10# take from ground

19'51''

Champions Club Scaling Notes

RANT
You, right now, stand up wherever you are and start bouncing up and down for about 10 seconds. There is a rhythm and frequency that your bounces happen. That is called your cadence. Keep bouncing as you are reading this, don't stop you pansy! Now make note of that rhythm. Your running cannot go below that cadence. If it does, then cut the running down a bit or decrease the falling.

PURPOSE
Illustrate how much of a full-body exercise running is. Overhead squats will cook out any running distance.

NEW TO CROSSFIT VERSION
As is, just pay attention to the cadence. If you aren't flexible enough for OHS, then go heavy(ish) goblet squats and do OHS in the warmup.

TRAINING SCALE
As is

PRACTICE SCALE
Take your shoes off and go as fast as you can on the squats (obviously form still staying good). Make note of how often the pressure shifts on your foot. Ideally it should stay the same all the way through. Ball of foot (for strength) and heel (for balance) locked into the ground.

INJURY SCALE
Pick one monostructural movement and one full-body movement you can do. 3:00 effort on the monostructural and max reps on the full-body thing. 3 rounds

WARMUP
PVC OHS
Running jump rope
Hollow rock
Kipping pull-up
Handstand walk

GENERAL FEAR LEVEL: 7

RX:14'45''.
https://youtu.be/1DlyE2o4TxE

Globo scale: if running is not an option, either row 1000m or 50 calorie assault bike.  Dumbbell sub 15 single arm dumbbell ohs, 15/25lb, each arm. (Dumbbell OHS are much more difficult than barbell OHS. Scale as necessary if subbing these). 

We seem to do this a lot. Is the seen benefit actually the presence of something, or is it really that absence of something? This reminds me of the notion: health is the absence of harm.

This line really caught my attention:
“White said diabetes patients should work with a doctor before any diet changes, but evidence is mounting about how intermittent fasting improves insulin resistance. It’s especially beneficial if processed sugar and carbohydrates are restricted.”

We are attributing the benefits to fasting rather than pointing out how damaging it is to eat the wrong foods.
What I’d love to know:
-      Is intermittent fasting really any better/different than being on a low-carb diet where you’re in regular state of ketosis?
-      Has IF become the proverbial olive branch in nutrition? Is it more acceptable to tell a diabetic to try fasting rather than a low carb/keto diet?  Is this how we get to the finish line?
-      Has anyone ever looked at the benefits of low-carb intermittent fasting versus SAD intermittent fasting (I realize this has never been done on a large scale but what about self experimentation)? 
-      Does anyone else feel like this is just repackaging the all things in moderation nonsense?

GENERAL WARM-UP

AMRAP 8:
100m run
10 PVC pass-throughs
10 air squats
3/3 Turkish get-ups

2 rounds of:
Foam roll adductors, 30-seconds per side
Deep squat hold, 1 minute

SPECIFIC WARM-UP

Overhead squat
Perform 5 reps of each step with a PVC:
Snatch deadlift
Snatch deadlift + shrug
Hang power snatch + overhead squat
Power snatch + overhead squat

With an empty barbell, perform 1 power snatch + 5 overhead squats.

Practice:
2 rounds of:
4 overhead squats at workout weight
100-m run

Distance for assault bike and row?
Not sure which one I'll sub with
Thanks

INTENDED STIMULUS

Overhead squats and running! This is a classic CrossFit couplet based on the benchmark Nancy. Both workouts are very similar in terms of workload. Today's workout presents slightly less total volume (pounds x reps) on the squats, but 400 meters more on the run. This all means that your Nacy time will be a good guideline here. We are aiming for the 12-15 minute window. The number of squats is plentiful, but the load is meant to be light. Choose a weight you can do unbroken for the three rounds, and expect the last ten reps of the third round to be a fight. No sweat, you will prevail, but make sure you put yourself in that scenario. For the runs, choose a distance you can perform in 4:00- 4:30. If you hate running, what you probably hate is being slow. Shorten the distance so that you can increase the speed, that's the way to get better. Don't let the numbers here intimidate you. This is a fun workout. We only have three rounds, and we end up with the run. That will give the opportunity to have a negative splits strategy. Open easy, sustain in the middle, and run for your life in the last one. This mindset will apply to this workout at the macro and microlevel. Attack it. 
Remind yourself of the following: if you can run and do overhead squats, you are one fit human, enjoy your capacity! 
Open easy, sustain, then crush!

▶ OPTION 1
3 rounds for time of: 

30 overhead squats 
700-m run

♀ 45 lb., ♂65 lb.

▶ OPTION 2
3 rounds for time of: 

30 overhead squats 
600-m run

♀ 40 lb., ♂55 lb.

▶ OPTION 3
3 rounds for time of: 

30 overhead squats 
500-m run

♀ 35 lb., ♂45 lb.

▶ WODS PLAYLIST