남(m)/46/171cm/94kg/2303013/
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post rounds completed to comments./
오늘기록 3라운드(두번째와드)/
이전기록 2라운드+버피 10회(세번째와드)/
월요일 저녁 두번째와드/
기록 갱신^^

CFWUx2 5wb (sub for dips)
3r +20reps
Final r4 after buzzer)

5 Rds RX

M/39/5’9”/195#

6+8, rx
M/52/71"/175
Heartbuster!

15-lb db thrusters (instead of wall-ball shots)
4 rounds + 1 burpee

5 rounds+ 4 burpees
14 lb ball 10ft target 

4R+22r. 10 ring rows (rings waist high) and 20 squat cleans with 9kg bag. Shoulder injury restricting pushes.

3 rounds plus 24 reps
Rx’d

4 + 5 burpees rx

AMRAP 10 mins
8 burpees 
20 WB @ 16 lbs

6 rds + 5 burpees 

5 rounds rx’d

5 rounds plus 4 burpees...rx’d

first set of wallballs unbroken, then 12/8

Today I used warmup modified from QiHui’s YouTube video description. Great warmup!


180/41/69”

RX
3 rounds plus 16 reps

5+10
caught off guard by how tough this one was. could have paced better and taken a few more breaths between movements.

M/34/6'/175#

5+18, Rx

Rx 4rds+2

3+17=107
w/ 16# wb

20# ball to 9' - Got through burpees in rd 4

4R

5 rds Rx’d

4+16

Better than last time

M/34/180

33•C out

subbed WB for 25# DB thrusters in each hand

Round times
R1 | 01:48 |  
R2 | 02:25 | +37 s 
R3 | 02:15 | -10 s 
R4 | 02:55 | +40 s 
Time left over: 00:37 for 7 burpees

4 rounds + 7

5 rounds
20# 9’ WB

4 rounds plus 3 reps, scaled.

subbed 50# DB thruster for wall ball. Two arms, one bell. Held it like a ball. 

Now I need someone to hold me 🥴

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots
♂ 20-lb. ball to 10-ft. target

4+14

5rds+9 burpees (sub'd thrusters w/25# kb)

F/38/160/5’7
5 + 25 (RX)

4 rounds plus 13, rx.  compared to 4 rds plus 27 using 25#.
quarantine has really put a hurt on my fitness

Oops! Wall balls done 1st! 
5 rounds + 8 wall balls 
unbroken on both the whole time, except for the last 8 WB (5-3) 

5+2

5’8” / 185 lb / 21 / M

5 rd + 10 burpees
Subbed Wall-Balls with 25lb Dumbbell Thrusters

30/m/5'11"/172

4 rounds in 10 minutes of:
200m run
Thrusters with 20# dumb-bells in each hand

RX 4+21

5 rounds + 4 reps

4 rounds + 1 rep in 10 minutes of:
10 burpees
20 wall-ball shots, 14#/10'

5 rnd + 14

4 rds + 13 burpees 10# medball 

Wrist was shot and needed to beat up other body parts.  4x800m with 2 minute recovery walk.

M-28

4 rounds + 10 

However high a football field goal post is...

Looks like 10.... 

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

5+25 - Rx

Did 15 wb with a 30 got 4+21

5 rounds plus 5 with 14lb medball

Did medball the first four rounds and then switched to 25lb DB thrusters for the rest as my shoulder is a bit messed up. 

m.51.159#
rx 4+16

Rx’d
4 rds + 10 burpee + 4 WB

M36/172#

4 rounds + 13reps Rxed

Heart disease is the top killer of Americans and commands a research budget of over $2 billion annually. What if the physiology underlying the mainstream theory is incorrect? This is what Dr. Subbotin is saying and Ivor Cummins does a really nice job of explaining it.

One of the big questions is how cholesterol gets inside of our arteries. The consensus belief is that cholesterol circulating within the arteries infiltrates and then deposits itself into the inner structure. Based on this theory, lowering cholesterol should cure heart disease. In 1996, Nobel prize winners Brown and Goldstein boldly predicted that heart disease would be eradicated by the early 21st century thanks to statins. Clearly that didn’t happen!

Dr. Subbotin’s idea is that heart disease develops from the outside-in through the vasa vasorum. The VV is tiny blood vessels surrounding the coronary arteries. When the VV are damaged, the coronary arteries lose their oxygen supply. Dr. Cummins explains this really well.

The implications are that we ought to work towards protecting the VV. How can we do this? Dr. Subbotin suggests high-intensity exercise.* I've also heard that sugar plays a role by making red blood cells too stiff enter capillaries. This clogs up fine blood vessels such as the vasa vasorum or those in the eye. Clogged VV cannot supply oxygen to the coronary arteries, setting off a cascade of events that leads to heart disease.

If only a tiny slice of the $2 billion heart disease budget could be directed to this line of research… Subbotin has self-funded much of his own research, which is both admirable and sad at the same time. I’m proud of CrossFit for shining a light on his work.

*I don’t think he was just playing to the crowd when he spoke at CrossFit Health. He was a bodybuilder, so  he knows his way around the weight room. If you watch the video of his speech, be sure to turn on the captions. Google thinks he's speaking Russian!

5rds + 7 burpees 
8 burpees and 10 shots per rd @ 16 lbs med. ball.

M/36/165

5 rounds + 3 burpees as rx’d 

Rx 5 rounds +5 burpees

M/45/6'2"/180#

Modified to 44# kettlebell wallball shots the rest as rx'd
4 rds + 10 + 8
Went unbroken

Two movements I struggle with...
5 rounds plus 6 burpees (20 lb ball)

Devin - 4 rounds plus 10 burpees/14 wall ball (12lb ball)

Did this with my 14 yo son... He jumped out to an early lead but I passed him in the third round. He hasn't quite beat his old man yet!

5+28

Rx 5 Rds + 9 reps

6 Rds + 2 burpees 
10# ball

5 rounds + 6 reps Rx
Compare to 150601 was 5 rounds + 5 burpees so today is a PR, but it felt pretty slow
m/52/5'11"/200#

Sub’d 
30-lb ball @ 9-ft target 

= 6 rounds + 7 reps

Edit: Burpees on knuckles, I am still nursing the injured wrist. 

Scaled to 8'
4 rnds plus 10 burpees
M/50/175

Rx 5+4

Subbed wall balls for (2x10kg) dumbell thrusters
4rounds+9burpees
43/1.78m/77kg

Subbed wall ball to dumbbell thrusters (2×6kg/13lbs)
3 rounds+10 Burpees+10 thrusters.

I also have a question for you guys about the nature of this type of workout.

Are we supposed to do these workouts with our whole strength and bring ourselves to complete exhaustion as the main purpose.
Or should we approach it as a sport, and calculate or rest, use of strength throughout the workout etc. in order to maximize our amount of rounds?

6 Rounds exactly 

4 rd + 14 reps
db thrusters (20# each arm)

With 20# weight vest, 5 rounds + 3 burpees.

Took this one carefully; the shin was still bleeding pretty good yesterday.  Stepped into burpees which slowed it down somewhat.  Wall balls broken 10-10 except first round (unbroken).  Definitely tougher with the vest – was shooting for 5 rounds and just barely got there.
 
#weightvestmonth

47m/5'10"/185

3+3 wb 

3rds - burning shoulders 

30/m/5'11"/172

As Rx'd:
135, 155, 175, 185, 195, 195, 195

5
10# wb
lets go CrossFit. Let’s salvage this. Stand for NO Discrimination. Stand for Community. Stand for Be Respectful to others. Above all help others. Find ways to be and stay inclusive. Thank you 

Subbed to 20 and 18# KB thrusters
4 rounds + 7 thrusters
137 reps
completed fifth round in 10:55 

4rnds + 4

Scaled to 14# ball
5 rounds + 10 burpees + 1 wb 
Kept wall balls unbroken/slow burpees

Jackie
10# ball, didn’t count reps

5 rounds + 5 burpees
20# dumbbells thrusters

5R + 5 CFHIM - MAKING PEOPLE BETTER

Rx, 4 rounds + 5/-

5 rounds + 10 burpees and 4 wall balls 
scaled to 10lb ball. Heaviest I have at home. 

7 Rounds

I started with an EMOM pace and tried to hold on. Brutal!

Subbed dumbbell thrusters (2 x 16lbs DBs) for wall balls
5 rounds + 10 burpees

Bring Coach Glassman back to the front of this organization before the mob destroys it.

6 rounds, 6 reps

8 foot target 

5 rds plus 10 SDHP, with 45 lb bar

6+3
10 burpees
12 Thrusters with a single 35 lb. DB

4 + 22 RX 

4+12 Rx

5 rounds + 5 reps 
👍😅

RX:6R+17reps. (unbroken)
https://youtu.be/QtJCY89E2fc

6 rds, 7 reps, rx
M/40!/6’2”/205

I can't do burpees or run, jump or do push-ups because of too much hardware in the foot and ankle.  What's a good sub?

I really hope this series continues down the line of this lecture. I just took my 3rd Level-1 back in early March and was surprised at how much the Nutrition (and programming) lecture changed. I really loved it.

Champions Club Scaling Notes

RANT
If you don't treat burpees as a throwaway conditioning movement then you'll find there is a ton of opportunity to practice movement skill and positional strength. Blocking movement with the feet together and elbows in goes a long way towards keeping your hips and shoulders in a safe/strong position. Then using a bow/kip helps reinforce the principle of core-to-extremity - which is at the center of almost every "skilled" movement we have in CrossFit and sport. Even if you're with someone who just uses it to practice getting up off the ground, you are practicing lunging mechanics.

WHAT ABOUT THE MOVEMENTS
Burpee - getting up, global extension/global flexion, skill, pushing from the arms, pulling from the hips
Wallball - pushing, jumping, squatting, external load, accuracy component, loss of connection on the squat

WHAT ABOUT THE FORMAT
When you see 10 minutes think "sprint." When you think "sprint" and see any reps listed, think "unbroken."

TECHNIQUE SCALE
AMRAP in 12 minutes of:
7 push-ups
21 squats
*practice wallballs and burpees during the warmup

CONSISTENCY SCALE
Lighten the wallballs, maybe drop the burpee number to 7 or so, then extend the AMRAP for 20 minutes. 

INTENSITY SCALE
As is. Lower the weight/burpee number so everything can be "UNBROKEN SEXTON" - in Coach T's voice.

GENERAL FEAR LEVEL: 7, maybe an 8