남(m)/46/171cm/96kg/2302023/
 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches
♀ 12 kg ♂ 16 kg
Post time to comments./
27분42초/
목요일 저녁 첫번째와드

CFWUx2
26:25

16:17 RX

M/38/5’9”/195#

16:14, RX using elliptical
compare to 16:15 same set up.

17:49 @400m m/c @3% and 10kg kb
Prev. 18:39 @500m row and 8kg
On balance I think the video improved my snatch form and speed. My 400m runs are 30s slower on m/c so marginally quicker than a 500m row.

19:10

18:52
Rx’d

22:44rx

scaled
5 rounds for time of:
400-m run
12 left-arm dumbbell snatches
12 right-arm dumbbell snatches
♂ 16 kg

19:44

17:26 rx’d

17:12 PR as rx’d in my neighborhood 
17:50 last time 

All cardio for me. Had hoped the KB snatches would help me recover a bit from running but only the first round or 2 felt that way. Slightly faster runs this time and went straight into snatching each round. Put the kettlebell down twice to switch hands when my grips bunched up. Took 15-30 second rests before the runs most rounds. Left arm felt goofy and uncoordinated snatching such a light Kb while tired. 
 
181/41/69”

F/38/160lbs/5’7
RX (25lb DB)
14:12

Men 45/5.9”/169lbs- Rx’d

16:37

M/34/6'/175#

17:22 Rx

19:25 
35# kb 
runs were apx 380m

Been nursing a sore lateral calf! 
100m swim
15 snatches L
15 snatches R 
(30# KB) transitions into/out of the water were difficult. Had no buddy so I had to tie a body board to my leg each time. My Texas heeler insisted on swimming with me! 22:29

23:40 - Only 4 rds though; 35# KB snatches & subbed 25 cal on bike for runs.

5 RDS
30 Cal Bike
15 l snatch
15 r snatch
#35
20:33

M/33/6’1/212

Sub’d 500m row for run
16 kg KB

Time: 20:28

19:55
runs were probably closer to 350m otherwise Rx

21:00, row subbed for run at work. 

M/45
5'9"/210lbs (overweight by at least 10 lbs!)
RX'd @ 19:01 (first time ever attempted)
My runs were getting significantly slower each time. I got to work on those..
I felt like I accomplished something this a.m. though! 

Did today
But change run to row in a concept2

So ...
5 RFT
500m row 
15/15 unbroken snatchs kb 16kg
Result: 18'00"

Nice and easy kkk

PRIORITY:
As Rx'd

RESULTS:
23:17

5/31/20

M/36/165

as rx’d 

19:28

10 Right
10 Left
24 KG
18:50

Happy to see we are getting to expose these underlying problems and thank you CrossFit for providing the platform to do so and get the word out effectively. 

Not surprising, we are seeing a trend.

48M/145

19:09 35lb kettlebell

17:30
30# DB
run on treadmill

Rx 18:33:)))

13:43 as Rx’d w/ 35# KB. 

Splits:
R1: 2:13
R2: 4:34 / +8s
R3: 6:51 / -4s
R4: 10:04 / +56s
R5: 13:43 / +26s

All unbroken except the final round where I ran into a wall at rep 8. Can’t believe I got a negative split on round 3, but obviously paid for it with the much longer times on 4th and 5th rounds. 

27:57

First official WoD in the home gym!

F/47/5'2"/130#

21:25 with a 35 lb. KB

31:20
7 reps per arm 70# db snatch

Rx 18:35

16:21

18:21 not a PR but this time I rowed 500m each round 

subbed 55# KB and scaled to 10 reps each arm: 18:20

19:35(pr)
hang snatches (kB sport style)

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches
Scaled 12kg
16:36

5 rounds in 15:07 of:
200-m run
15 left-arm dumbbell snatches, 25#
15 right-arm dumbbell snatches, 25#

Rx cap 18’
4+16 snatch 

Scaled 12kg kb
21.34 min 😅👍

50/M/6’/317#
WU: 
10 min ground stretch
WOD:
400 M Row
15 L arm DB snatches
15 R arm DB snatches
(25#)
5 Rounds = 19.28.55

22:07
25# DB

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

17:22 - Rx (40lb KB)
190928 - 18:28 - Rx (40lbKB)

Sub’d 45-lb DB snatches

= 16:36 unbroken 

25:43 min

15 Snatches done with stubby bar (64-64-40-40-40lbs)

Sc Air bike 0.5 mile/30# KB
16:34

M/34/180

5 rounds

400m run
15 DB snatches @35 left
15 DB snatches @35 right

18:13

Round times
R1 | 02:58 |  
R2 | 03:36 | +38 s 
R3 | 03:54 | +18 s 
R4 | 04:08 | +14 s 
R5 | 03:37 | -31 s

Only have 50lbs DB’s

5 rounds:

400m run
10 Left DB snatches 
10 Right DB snatches 

time: 15:14

33 / M / 5'9" / 137lbs

3 rounds
Run 200m
25lb dumbbell snatches

19:26

11:45

[Hubby 25; 187cm; 100kg] 20.56 
32kg KB - 5 snatch 10 swings per arm

[Wifey 31; 172cm; 85.4kg] 25.30
4kg jug -  30 ground to overhead
(3/5 unbroken run) 

rx
20:33
m/50/175
compare to was
20:19

17:42 Rx
Runs on uneven terrain (some tall grass & gopher holes), snatch unbroken
m/52/5'11"/200#

17:31 Rx (30# DB)
Snatches unbroken 

Compare to: 
16:51 Rx (30# DB)
17:46-  (25# DB)

35lb DB snatches
have to work on my running!
18:48

Male 35 5'10"/155Lb 
16:00 - scaled the snatches to 7kg kettle as right should is sore- would appreciate any advice on sore right shoulder. I think I need to do more PT and take it easy- think the tendons are sore.
Runs were Rx

As rx’d, 15:46. 

Nowhere to hide.  Was able to catch my breath a bit on KB swings so I could try to push the pace a bit on the runs.  Unbroken swings.

47m/5'10"/185

31\m\205
40#kb 400m hill work. 200m down 200m up. 
28:07

21:37
mods:
  800ft hill run and return (100ft elevation change)
  30lb db 

15:20 Rx

14:42, 250m row, 12 C&J each arm at 20#, 5 rds

35# DB Snatches
25:17
That’s a tough WOD any time. In 70+ degree temps, it’s really tough. 

190928:  22:53

M/40 rx 16:02

my first time

-19 minutes
12 kg

M 27
19:15 
25# bumper plate 

M Rx 17:30

F/43
RX 19:03
Trail run 400s
snatches unbroken

15:01 Rx

Scaled to 12 kg kb 14:46
compare to same scale 16:37

Jackie:
400m run
12 dumbbell snatches each side 15#
5 rounds 18:31

Globo/home scale: sub 25/35lb dumbbell for kb snatch if you don't have a Kettlebell, or do backpack snatches if without weights. Runs as Rxed.

As Rx 16:43

M/45/6'2"/180#

Rx'd 
14:51....compare to was rx'd in 16:44 guess all my KB practice over the last year is starting to pay dividends! Spread love

WOD- 15:44 (400m row+25# DB) 
*hamstring hurting so subbed run for row (less hammy taxing to me). *Many snatches seemed to turn into DB swings 😞

Option 1 16:59

M/36/172lb

first round Rxed, rest at 20lb kb 

16:25

15:37 w/ 40lb KB

Compare to was 16:07

14kg dumbbell
17:56

25# KB
21:37

Until the public comes to understand that sellers of healthcare are beholden to its payers, there never can be reform. If the government, insurance, or other large entity is covering the bills, then it does not matter what is beneficial to the patient. The treatment will be structured to favor the exchange of service for its payment, not for patient health.

19:23 RX 

RX:
190928:17'20''.
200531:15'50''.https://youtu.be/5Q5Er-UytkY

14:54 (25# kb)
190930 - 16:25 rx (treadmill)
170813 - 15:31 rx (treadmill)

17:28 RX
43/1.78m/77kg

23'07"

3 rds of it run with my 9 y/o daughter. Very chuffed she wanted to have a go.(Scaled obviously.

23.29
400m row and 8kg KB

Male 50 181cm/76Kg 
19:00 Rx'd 

WOD ANALYSIS

Coaching notes:
Note: At first glance, this WOD is similar to Nancy program. The difference is that Nancy used the overhead squat instead of kettlebell snatches.

Template: This WOD follows “For Time” template, so scoring is based on as fast as possible.

Modality: This exercise is a couplet modality that is combined of a long distance movement from metabolic conditioning modality and a high skill weightlifting movement.

Note: This WOD set in 5 rounds. So overall, athletes should running for 1000 meters as fast as possible. This exercise combines with a complex skill weightlifting movement (kettlebell snatches).

Time to perform: This High intensity WOD takes about ≈ 18 min, so if the athletes perform it longer than ≈ 18 min, trainer can scale it. Advanced athletes can do it under 16 min.

Running a class: Trainers have ≈ 39 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Scale method: This training focus on the quality and speed of the 400 m run. If the athlete cannot run 400 meters in under two minutes, the trainer must scale the running distance.

Scale method: If the athletes cannot perform 15 reps kettlebell snatches unbroken, the trainers are advised to scale the weight.

Physiology (GPP): cardiorespratory and stamina and play major role in this exercise. Furthermore, strength, speed, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.

Anatomy:
400m run: Gluteus maximmaus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior
kettlebell snatches: Trapezius (upper fibers), Anterior & middle & posterior deltoid, Triceps, Gluteus maximus, Quadriceps
_________________________ 

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for running: ≈ 4 min
Specific warm-up for kettlebell snatches: ≈ 5 min
WOD: ≈ 18 min
Cool-down: ≈ 10 min
Additional time: It remains ≈ 15 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Champions Club Scaling Notes

RANT
Check the rant on the compare-to

NEW TO CROSSFIT SCALE
As is, dumbbell snatch if needed

MAIN DECISION
Kettlebell or dumbbell? Also, do I want to go there today or no?

WHAT ABOUT THE MOVEMENTS
Running - locomotion, monostructural, unilateral loading, elasticity, using gravity
Kettlebell snatch - core-to-extremity, unilateral loading, novelty movement/odd object

WHAT ABOUT THE REPS
This thing is set up allow us to go unbroken and push the pace on the run if we want to. We'll still get a good workout if we go at like 80% too.

LEARN TO COOK
One of the scales you could make would be to shade towards stamina - try 1 round for time of: run 2000 meters, 75 kb snatch right arm, 75 kb snatch left arm. You could also do 10 rounds of 200m run, 7 kb/db snatch if you wanted to go heavier than usual if you wanted to shade towards strength.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is

GENERAL FEAR LEVEL: 7

The ambient tissue glucose level (obviously higher in poorly controlled cases) favors the propagation of the tubule that allows the virus to attach and inject its genetic material into the susceptible cell. Such a simple remedy: keep your blood glucose in check. Such a simple prescription: eat a diet of meat, nuts & seeds, vegetables, some fruit, little starch, and no sugar.

▶ INTENDED STIMULUS
.
Hell yeah! Firebreather! How fast can you push it? This one is pretty straightforward. It is light for a reason. Have you done a workout recently in which you weren't just surviving? A workout in which you weren't just pacing it so that you wouldn't redline too soon? A workout in which you actually were trying to speed up through the middle and the last part. Today is that day. You want to put yourself in a situation in which the only question is how hard can you run. Pick a weight on the KB you have no doubt you will be able to do unbroken all the way through. If it feels very light, that's the one. We don't just want you to be able to do them. We want you to speed them up. If running is your kryptonite scale the distance to something, you can push. You are not going to get better at running by jogging distances that are too long for you. Set yourself properly today so that you can breathe fire like the dragon you are. This one is pure fitness fun. Aim to keep it in the 15-18 minutes range. Smile and enjoy!



▶ OPTION 1
5 rounds for time of:

300-m run
12 left-arm kettlebell snatches, 1 pood
12 right-arm kettlebell snatches, 1 pood

range: 12 kg - 16 kg

▶ OPTION 2
5 rounds for time of:

200-m run
12 left-arm kettlebell snatches, 1 pood
12 right-arm kettlebell snatches, 1 pood

range: 8 kg - 12 kg

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)