남(m)/46/171cm/96kg/230114/
SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters
♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Post time to comments and/or register to support./
32분02초(한팔 쓰러스터에서 왼팔은 오른팔로 잡으면서 함)/
토요일 저녁와드

CFWUx2 2*45thr 4*45thr
22:56

Rx'd 13:30

in the SQUARE
DBS DL (1DB 22’5k and 1DB 15k)
SIT UP (ABMAT LESS)
Step Up (20in)
DB Thruster (22,5k)
9’42”

Tom 9:45 Rx
Alexa 9:45

subbed 30 reps of each, and did KTEs instead of sit-ups

10:54

7:58 @45kg BB DL, 24" box, 12kg s.a. thrusters alt. every five. Something kicked in through last 20 thrusters. Felt awesome!! Loved this!

9:48

12:25

10:32 rxd with strict abmat situps. Harder than expected and I kinda expected that because I’ve done a lot of these WODs!
So I did do the deadlifts, situps, and steps unbroken but I didn’t try to hurry. Finished steps in 6:56, then did 5 sets of 5L+5R, and tried not to have a heart attack between sets. Wasn’t gassed going into the thrusters at all but after the first ten I was huffing and puffing! 

185/41/69”

7:55 rx’d

23:05rx

16:55
55# DB and 1.5 Pood KB

15:37
35# DB

Subbed 95# BB DL and step ups; scaled to 55# KB thruster: 10:19

16:58 - 20" box & scaled to 35#; thighs burning fr prev wods, cramping on abmat s/u & only able to do 10 db thrusters at a time (5/arm)

14:08 

used a 26kg and 34kg DB together for DL as I did not have a pair

M/40/140lbs

RX - 8:19 
*Only had a single 50lb dumbbell so I used one 50 and one 55 for the DLs to be sure I didn't fall below RX standards

Time 13:02
Scaled for equipment available at home
50 Deadlifts (49kg Barbell)
50 Abmat Situps
50 Step Ups (used Low bench)
50 Thrusters (19kg Barbell)

M/34/6'/175#
8:48 RX

11:20, RX.  The thrusters ate me for lunch!

10'45"
Barbell With 50kg
Dumbbell 24kg 

9:42 
50 dl with 2 kb 24kg
50 ABmat sit-ups 
50 box step up 24 inches
50 single arm thrusters 11 kg

9'45" - Scaled:
50 Water jars deadlifts
50 towel sit-ups
50 bed-side table step-ups
50 autotransformer thrusters

33 / M / 5'9" / 137lbs

35 each:
35lb dumbbells deadlifts
AbTowel(TM) sit-ups
3-stair (23") step-ups
35lb dumbbell single-arm thrusters

17:49

10:04

GRIT workout for Wednesday, the 22nd - both the teleclasses and resident classes will be doing this.

For time:
50 dumbbell deadlifts
50 ab mat sit-ups / back extensions
50 step ups / plank shoulder taps
50 single-arm thrusters / single-arm db press

I will likely encourage most of my standing athletes to scale the thrusters to squats to a box. The majority of them are still developing strength through their full ROM, and adding that dumbbell is going to make it too easy to start cutting corners. 

If the seated athletes aren't feeling another go at the plank shoulder taps, we'll swap in some chair dips to mix it up. 

I also anticipate a few seated athletes' backs not loving the deadlifts and the back extensions back-to-back. We'll switch to russian twists or side touches to keep that nice fast cycle-time core stimulus.

DL with 30# DBs
Thrusters with 20# DB
14:49

RX 12:34 f/34/136#

M/ 46/ 136 lbs/ 5’-6”
Early long run with dog in Woods
Late morning workout in garage after making breakfast for kids:
SVLB Workout 3:
50 DB DL (50)
50 Ab Mat sit ups
50 24” box step ups 
50 single arm thrusters (50)
I did Rx but used 45 lb DB for thrusters. When I warmed up I tried 50 and thought I would not move quickly enough so I dropped down 5 lbs but used 50s for DL. 
Completed in 9:58
Good workout in middle length time. Could have shaved time really in the thrusters. I did DL quickly going 20,15,10,5. I only took about 5-7 secs break between sets.  (1:36)
Sit ups and step ups were done quickly and unbroken. (1:38, 3:30)
Thrusters took the most time. I did 5 reps/ set with a minimal time between shifting arms. To complete the thrusters in about 3:15. 
Post workout I ate and showered and then we went on a nice long hike all together in Coles Woods with Lucy. 
Lots of trampoline jumping today as well. 

18:06 95 pound barbell thrusters and DLs. #RyouROGUE 

45# dbs and only 30 thrusters due to elbow injury

8:37

10m40s ASRX
switched hands on each thruster at the top 
single arm thrusters are becoming a "favorite" of mine

7:39 - Rx

M/39 8:22 rx (except 55# DBs)

12:42 Rx’d 

9:19 Rx Men

M/44/80kg 
6:28 Rx 

40lb dumbbell.
17" step up.
8:22.

16:20
45# DB deadlift 
25# DB thrusters 

8:58
Scaled/subbed to 50 DBs DLs / 50 sit-ups / 50 bench step-ups / 50 DB single-arm thrusters
9kg (20lbs) per DB / 50cm (20inch) bench
M / 41yo / 176cm / 70kg

Two 25 lbs 5 gallon buckets of water for deadlift
20 med ball for single arm thrusters

75 deadlift
50 abmat situps
50 24 inch step-up
74 single arm thrusters

19:04

10:35 as Rx’d 

M/6’00/180lbs/29yo

11:41 w/ 45# DB DL
20” box
35# thrusters
love to Crossfit Rochester!!

45# DBs
11:42

50 DL with 53 and 44# kb’s
50 abmat sit-ups 
50 box step ups, 24” box
50 Thrusters with 35# DB
10:50
Again, hope CF Epoc in Woodland CA is ok. 

9:09 rx 
F/33/66"/190#

M/36/165

as rx’d 12:10

50 KB deadlifts 16Kg (25 for arm)
50 sit-ups
50 step-ups
50 single-arm thrusters 16Kg with KB (10 for arm)
Time: 7:50

9.38.
DL 50kg barbell,
abmat,
 Boxsteps 60cm,
thruster 24kg kettlebell.
at homegym.
m 50/100kg/178cm

13:23 rx

thrusters were the crux

m/39/6’2”/210

15:31 Rx'd

M/36/6' 0.5"/160

11:47
1.5 pood kettlebell swings for deadlifts, and one-arm thrusters

17:43 
50lb DB Deadlift
25lb DB Thrusters

50 DB Deadlift: 2x20kg DB (45-lb)
50 Box Stepups: 24“
50 Abmat Situps
50 single Arm Thrusters: 20kg DB (45-lb): took forever...

8:25 Min

M/49/193cm/94kg

Where are the 14-15, 16-17, 55-59 and 60+ weights.  Men’s 55-59 should be 35lbs.  It’s like CFHQ forgot all that when they hurried these WODs out to the public.  

10:30
no dumbbells so used barbell for DL’s (100lbs) and KB for Thrusters (55lb)

9:09 rx’d 

RX:7'23''.
https://youtu.be/R1Uz3m1Uboo

35/195/5’9/M

Rx: 7:42

12:59

Deadlifts   35/45lb kettlebells
Thrusters 35lb kettlebell

First 3 movements were non-stop, thrusters 5x10

12:20 60kg deadlift 24kg kb

35lb dumbbells, 24” box
9:30 

5 days ago, I hurt “old faithful!” (a.k.a. right shoulder) x-rays showed no break or dislocation. 2nd workout since. 1st was Craig Richey’s leg burner. Today was this. Scaled accordingly! 
for time: 50 single arm DL
50 L-leg raises from supine
50 box step ups
50 single arm (only arm) thrusters 
w/ 20# DB (8 min. 20 sec.) 
Bending, twisting & quick movements really hurt! Went light so I didn’t smoke my left shoulder too bad. 🤣
workout 2: 3 rounds in 13:36 
(good arm only)
20 oh lunges 
15 floor presses
15 front squats 
5 military presses
5 push presses
5 push jerks w/ 20# DB 
then, 20 minutes in a cold lake & then, a hot bath! 

M/45/6'2"/185#

Women's rx'd 
9:21...went unbroken

10:13

Scale:
Deadlift w/ 45# plates
Thrusters w/ 40# backpack
Bench step ups

Abmat sit-ups and reps Rx.

42/M/191

14:59 w/35# DB’s
not feeling it after my PPP loan denied last night and bank says they don’t know why..

7:33 Rx
M/42/5’8”/160

9:17 Rx
m/51/5'11"/200#

Scaled
Deadlifts @ 22.5kg
Thrusters @ 15kg
12.17 min 😅👍

That was a good workout. Rx'd minus the #50 thrusters, used #25 instead 11:02. 74"/200lb/30/m

Scaled: 35lb dumbbells, 21” Box

16:27

In: 15 minute run
Out: Heavy Bag: 3/1x3

10:05 Rx

Women’s Rx - 7:10

Women's rx
9:34
m/50/175

9:03 Rx 

8:17 Rx

50lb DB
Box was 24in for 25 reps, 20 for the last half
13:12

Thrusters really sneak up and finish you off something fierce here

Sub’d:
60 sandbag deadlifts
50 AbMat sit-ups 
50 box step ups 
60 single arm sandbag thrusters
@ 42.5-lb sandbags / 24-in box

= 8:23

I may have done an extra 10 box step ups, haha.

11:20. Scaled. Did 1 arm DB deadlifts, Rx everything else.

Mom crushed me at 9:45 scaled. 

8:15
30# kettlebell

My time was 6:28
I’m women- masters age 51
I used 20# DB
For the actual scoring on the leaderboard there is no prescribed weight for my division. Does this mean I use no weight?

Option 1
10:01
20” box 
35 dumbbell

RX- 9:15

55lb dbs 

15:00

10:42, used 40lb DB’s at home. 

11:28 Rx

13:07 Rx- all but thrusters 

50 DB deadlifts (35# DBs)
50 abmat sit-ups 
50 box step ups (35 # DBs, up 2 steps)
50 single arm thrusters (25# DB)

I used the DBs for the step ups too. Also got 4 thrusters at 35# but form started getting bad so dropped the weight. 

I used what's available:
9:38:87
50 dumbbell deadlifts         - 20lbs (homemade barbel)
50 AbMat sit-ups                  - 50 (no abmat)
50 box step-ups.                  - 50 (20" high dinning chair)
50 single-arm thrusters      - 17.5 lbs (one and only available dumbbell)

Women’s Rx 6:39
35 lb KB

8:48 Rx

I hate thrusters

8:09 40lb DB

18'18''
as rx'd

8’00”
52.5 DB
18” Box

10:35 30lb...did not have 35lb:(

55 YOM 5’6” 210

scaled for time



SYLB Workout 3
For time:
35Lb DBs X 50 dumbbell deadlifts
50 sit-ups
50 box step-ups
35 Lb DB 50 single-arm thrusters

11:28

9:34

75ib sandbag 

10:49
50 deadlifts 18kg
50 AbMat sit-ups
50 box step-ups 50cm/10kg
50 thrusters 8kg
♀/41/63/176

12:20 
135 lb barbell for deadlift 
2 minute plank (back injury - no sit ups)
50 lb DB step ups to 3rd stair 
50 lb DB thruster 

10:48

30lb DB on deadlift
25lb DB on thruster 

10:01
35lb. DBs 

7:33

30lb dumbbells and hollow rock instead of ab mat

36lbs dumbbells, 21" box

12:52

With the DB weight, step-ups were a near-death experience.

13:34 RX (no abmat, but slightly higher box... close enough)
Could not cycle thrusters with my left arm, weakness identified. Started Thrusters at 7:45 so almost 6 minutes on them

24kg kettlebells, 70cm/28inch step-ups
14:05
Thrusters took up half of the WOD.
43/1.78m/77kg

35lb DBs

9:41

8'52"

50kg barbell,
15kg Db
other movements as Rx'd

SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters

♂ 50 lb. DBs, 24-in. box

9:38

11:25
Felt like a sloth this morning

Champions Club Scaling Notes

RANT
Nothing off the top

NEW TO CROSSFIT SCALE
3-5 rounds
1:00 of each exercise

MAIN DECISION
Am I ready to go straight through on this thing or do I need to split it up?

WHAT ABOUT THE MOVEMENTS
Squatting - arms in a goofy position, less ROM than formal back/front squat, extra emphasis on midline stability, open circuit with the arms
Get-up - pulling from the hips, flexion/extension in the midline
Squatting again - unilateral loading with legs, a touch of locomotion, less ROM than formal front/back squat
Squatting again, again - unilateral loading with the arms, core-to-extremity, overhead, pushing, open-circuit with the arms

WHAT ABOUT THE REPS
This thing is set up to go unbroken all the way through.

LEARN TO COOK
If you aren't doing this as part of the fundraiser or straight through, you want to set this thing up in a way that gives you enough flexibility to both practice the movement technique (which brings stamina into play) while also getting a breather out of it.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit Version

GENERAL FEAR LEVEL: probably 7, but I tested out the New to CrossFit version

Globo/Home scale:  Do what fits for this one.  For step ups, use a chair, bench, steps, stepping stool, ect.   For dumbbells, use kettlebells, odd objects, paint cans, milk jugs, water jugs, ammo cans, 2 backpacks, ect.   An  Abmat can be simulated by rolling a towel up, or using a similar sized object (like a small couch pillow, or a packaged bed sheet set).  Scaling options and standards for submitted workouts can be found at https://games.crossfit.com/workouts/open/2021/3?division=1&workout_type=scaled

▶ INTENDED STIMULUS
.
This is a nice and fast chipper! Like every chipper will place high demands on the endurance of your muscles. However first three movements will allow you to keep a very good cadence, so the first part will feel highly aerobic (i.e. you will be sweaty and breathing hard). When you get to the thrusters you will need to go, because it is the last movement and the load is not heavy. This all means that this workout will hit your hard right at then end. It definitely has a punch! Aim to keep it in the 7-10 minute window. Scale the weight to something that will allow you to do the deadlifts unbroken. It does not mean that's what you should do, but pick a weight in your head you are confident you will be able. This will determine the weight for your thrusters. Chose a height on the box that you can cycle through efficiently and without stopping. Go out, let it burn and have fun!

▶ OPTION 1

For time:

50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters

♀ 20 lb. DBs, 16-in. box
♂ 35 lb. DBs, 20-in. box

▶ OPTION 2
For time:

50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters

♀ 15 lb. DBs, 12-in. box
♂ 20 lb. DBs, 16-in. box

GENERAL WARM-UP

AMRAP 6:
200-m jog
15 air squats
10 walking lunges
10 push-ups to downward dog
15 sit-ups
20 Spiderman lunges

SPECIFIC WARM-UP

Dumbbell deadlift + Dumbbell Thruster

With a pair of dumbbells:
5 Deadlift with pause above the knee on the way up and down
5 Deadlift (without pause)

With one dumbbell:
Front squat, 3 reps per side
Push press, 3 reps per side
Thruster, 3 reps per side

Practice:
2 rounds of:
5 dumbbell deadlifts
10 step-ups
10 sit-ups
3 dumbbell thrusters per side

7:40, good one!