남(m)/46/171cm/94kg/230327/
For time:
Row 500 meters(1회당 8m)
30 body-weight bench presses=>80kg
Row 1,000 meters(1회당 8m)
20 body-weight bench presses=>80kg
Row 2,000 meters(1회당 8m)
10 body-weight bench presses=>80kg/
35분51초(벤치 무게줄임)/
월요일 저녁 첫번째와드

CFWUx2 15*20kg 10*95 1*60kg sub for dips
33:14
60kg bench (<bw)

23:07 RX

M/38/5’9”/195#

24-cal stationary bike
115-lb bench press
19:02

I always was of the opinion that we are continuing to become overstimulated by technology, instant pleasures, competing with the Jones's, and the like.  And I also feel that this makes it harder to find true inner peace and contentment.  But this was simply based on my opinions from what I've seen happen with friends, with my kids, and with myself.  Reading Robert Lustig's versions of this struggle to find true happiness, based on actual data and medical knowledge was very interesting!

Lustig's big claim is that several industries consciously take advantage of addictive behavior and market specifically for it. He lays out in plain language how the dopamine stimulus mechanism works, how it can be abused to the point of permanent damage, how the serotonin production system mediates these reactions, and how some of the very same addictive behaviors actually prevent the behaviors that would promote serotonin production and a healthy balance between the two.

His book makes claims against processed food, substance abuse, and most significantly for modern audiences who "aren't addicted to anything," the profound new role of "attention addiction"—being unable to tear your attention away from social media, craving ever-more-frequent little hits of dopamine when someone "Likes" your post or retweets your tweet, and digging yourself into a cycle whose chemical effects on your body, and short- and long-term effects on your mood, mental health, and physical well-being, are no different from those resulting from substance addictions.

This was definitely an eye-opening account of the current social media era and the damage it can have on us if we don't find a good balance.

The Hacking of the American Mind opened my eyes to how our physiology has been hijacked by corporate America through the quest for our attention and our dollars. 

Most modern American’s have been wired to seek short term pleasure (dopamine driven), versus long term contentment (serotonin dependent). Food companies, drug companies, and technology companies keep us coming back for more by giving us a little dose of dopamine through sugar, antidepressants, and “likes and shares.”  

This search for short term pleasure has subverted our ability to achieve long term happiness and has lead to a society with higher rates of obesity, metabolic disease, suicide, and depression than ever before.

Luckily we have the ability to fight this dopamine addiction. Through simple actions like setting boundaries around technology use, cutting out processed foods and sugar, consistent exercise, mindfulness practice, and engaging in community and connection. We can tip the scales and rewire ourselves to seek happiness and contentment - not just pleasure. 

I was astounded to read some of the studies that related to visceral fat, metabolic syndrome, and mood / depression. I knew there was a link, but the degree of correlation was much greater than I thought. It was also a good to learn that many people who appear thin or healthy on the outside, may not be metabolically healthy on the inside. It was refreshing to learn however, that visceral fat can be reduced in as little as 10 days with the right interventions (referencing one of Lustig’s studies). 

Lustig also does a great job illuminating how much of threat our dopamine addiction is to our country as a whole. Rising rates of metabolic syndrome and related diseases along with healthcare costs alone could bankrupt our nation in the not so distance future. 

This book has given me the motivation to step back from many short term pleasure-driven habits I’ve developed in my own life. It’s also added several bullets to my coaching toolbox that I can use to provide context for clients when it comes to building their long term health and happiness - With one of the biggest drivers being to get off of sugar and processed foods.   
 
Overall the book is a great read, and I would definitely recommend. 

22:44 @ring press ups (feet 9" above hands) and m/c rows

19:49 with push ups.
Compared to 23:25 with 80% bench press 

scaled to 135# BW = 175#
24:28

30:36. 135# 82%

23:45 rx’d

40:42 rxd. Bench was too heavy at 180. Did 4 in the warmup. 5 would’ve been a work set. Thought I could get though the 30s with 3s but only made it to 21 before switching to 2’s then 1s. Missed a rep in the 20s. 3 sets of 2 in the 20’s but otherwise singles...rowed sub 2:00 for the first two rows then around 2:03 avg. for the 2k. 

180/41/69”

36/194/5’11”

used 205 for bench 16:50rx

23:23 min 
145# Bench Press
Rowing

subbed 5/10/20 pull-ups for row, and used 40# dbs

11:31

32:06 RX
175# Bench Press.

21’06
RX 
bodyweight 88kg 

Subbed run for row, 185# BP: 28:35

27/195/5'9"
28:48

25 burpees
175#x30 (sets of 3)
800m run
175#x20 (sets of 3)
800m run+25burpees+400m run
175#x10 (sets of 5)

M /48/20200713
Bp100%--->70% 125#
20'26"

M/34/6'/175#

29:27 Rx

20:34

did 1.5x push ups instead of bench and wore a 20lb vest the entire workout

M/27/6’1”/205

65 lbs Bench Press
27:14

Sc to 185# (95% bw), had to break into 3/3/2 sets
27:34

21:40 , SC 60kg bench press

Subbed 1.5 x push ups 
17m26s
thanks

17:00 flat, i had to sub clapping pushups for press.
good work everyone!

21:44 RX

body weight = 157#
Bench = 160#

18:59
45lb dumbells

Rx 19:59 BW 180

45:09

24:23 Rx
160 lbs

Scaled to 185lbs/88%. 29:10

22:00Rx 80kg 
M/43/78kg

Scaled 80%, 115lb
29:21

Scaled to 185 (86% bw)

27:50

6’2”/215/26

100m swim
30 floor presses w/ 35# kettlebells 
200m swim
20 floor presses
400m swim
10 floor presses
19:24 

Rx at 170lb/165lb body weight:
25:50

M/47/5' 7"/180#,No bar at home so I used 50# dumbbells for the bench press. 
24:08

22:42   Scaled BP to 45#, tried to stay where I could cycle the 30 reps fast & clean.

Replaced presses with push-ups, as I don't have weights at home.
20:57
M, 51, 6' 2" 250#

M/24/5'8"/160lb

22:30 - Sc
(3/4 BW Bench Press, 125lb)

32:19, 185#, 205 BW, Scaled... really good WOD

19:54 Rx @215 (BW 212)

30/m/5'11"/175

25 minutes with the following subs:
Used 115# for the bench
For the row: 2:30 minutes of rowing, 5 minutes of rowing, 10 minutes of rowing

33:18
175 bw bench press
About 14 min on the rows...the rest was slow and steady on the bench.

35/195/5’9/M

30 Cal echo bike
30 ring push ups

60 Cal echo bike 
20 ring push ups 

120 Cal echo bike
10 ring push ups 

Time: 18:35

18:42. 180 pounds. Almost 4 minute improvement from 2017

40:30 - way longer than i thought
M/175#/53
As Rx

M/39/112kg/179cm
Run
500m/1000m/2000
Bench press
90kg
Time
50'40"

M/45/6'2"/180#

Modified to hand release pushups the rest as rx'd 
17:41

28:33
400-800-1600 single unders
50# vest pushups (165# body weight)

25:30 @ 145lbs

No rower,used a ski machine (made sure im using the handles to simulate the rower as much as i can and doubled the distance since its easier)
BW-70kg/154lbs
BP-55kg/121lbs
31:53min

M/36/172#

BP: 78% of BW (135lb)
Every 500m of rowing, alternate between:

400m run
and 
12 right arm KB swings (1/2 pood)
12 left arm KB swings (1/2 pood)
12 SDHP (1 pood)
12 KB swings (1 pood)

22:40

M/34/6’/220

rx: 45:00 on the dot

Scaled to 60kg bp I weigh 90kg
No rower available so i did
SDHP
50
100
200

time 30 mins

35/M/190
22:09

Row: 50 DU, 100 DU, 200 DU
Bench: 78% body weight 150lbs, used Plyo box for bench 🤷‍♂️

I like the looks of this a lot - it feels familiar but I can't load any of the archives - no biggy I'll give it a go but I may do half the BPs I'll see how the first 30 go

19:48 at 170-lbs (85% of BW)
Compare to 170312: 19:32 scaled to 165-lbs (85% BW)
m/52/5'11"/200#

Day 3 at 9000+ feet in Colorado. No way I could do this WOD in a mask at the fitness center. So doing some strength work till my lungs catch up. 
5-5-5 back squats 195-205-205#
5-5-5-5 bench press 135-145-145-145#

23:19
Subbed bike for row & 
Scaled Bench press to:
30 Reps: 65# (54% BW)
20 Reps: 75# (62% BW)
10 Reps: 85# (71% BW)

2 Mile hike with the family before. 

Scaled to 135# bp
26:12
Ugh--crazy hot in the garage gym---close to 100
m/50/175
compare to was
23:11

For time:
Run .25 mile
30 body-weight bench presses (95lb)
Run .50 mile
20 body-weight bench presses (115lb)
Run 1.0 mile
10 body-weight bench presses (135lb)

31 min

28:16 bw 93kg. started with 90kg for ten, just to see how much i could hack thru then went down to 80kgs.  last ten unbroken...row was a slow steady...havent been on it lately.

26:52 rx (145#)

Jackie
rows rx
strict press 35#
22:59

21:03

500m Row (1:54.9)
30 Bench Press (135lbs)
1000m Row (3:58.8)
20 Bench Press (135lbs)
2000m Row (7:53.0)
10 Bench Press (135lbs)

Body weight: 170lbs

23:50 Scaled
Row RX
30-20-10 Floor press 55# BB 
spicy 🥵 

Woot! Did way better than I thought I would. 

80# floor press (don’t have a bench) and just a tad under HALF my body weight. 

Gave myself 26:00 minutes but completed in 23:03

F/53/GarageGym

500m row
30 floor press, 80#
1,000m row
20 floor press
2,000m row
10 floor press 

55/5'11"/185 - 22:58 RX

Subbed/scaled:
Run 400m-800m-1600m
50lbs* dumbbells chest presses 30-20-10
19:38

*about 2/3 of body weight

Row 500 meters RX 
30 body-weight bench presses 167.5 lbs 75%
Row 1,000 meters RX 
20 body-weight bench presses 167.5
Row 2,000 meters RX 
10 body-weight bench presses 167.5 lbs 
30:27 

23:30
M, 37, 176cm, 78kg
Good ol' piece of CrossFit! :) 

17’21” main WOD 

warm up 5‘
cool down 5’

This was great to wake up to

Subbed/scaled 
400m run
30 bench press 135lb
800m run
20 bench press 135lb
1600m run
10 bench press 135lb
21:02
bench press weight ~ 75% body weight 

27:47 rx @ 6:30am
m/40!/6’2”/205

Modified (and reversed, apparently)

30 shoulder press
400m run
20 shoulder press
800m run
10 shoulder press
1600m run

17:51 - 105lbs (67% BW)

19:52

50 sdhp (2x20#db)
50 db bench (2x45# - 53%bw)
100 sdhp
40 db bench
200 sdhp
20 db bench

28’34” 60kg

WOD ANALYSIS

Modality: This exercise is a couplet modality that combines of high distances row from metabolic conditioning modality and body weight chest press from gymnastics modality.

Purpose: The main focus in this WOD is to challenge the cardiorespiratory.

Notes: The distance of the row is high and doubles in each round. The BW chest press was placed between the rowing, and the athlete can use this time to recover the muscles and the energy path involved in running. However, the reps decrease per round.
What is the conclusion?
“The difficulty of the exercise increases each round.”
WHY? While the rowing distances doubles, the recovery times (BW chest press) decreases.

Note: This WOD set in 3 rounds. Overall, athletes should row 3500 m and perform 60 reps of BW chest press between them.

Time to perform: This high duration WOD takes about ≈ 24 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 26 min.

Running a class: Trainers have ≈ 35 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.

Physiology (GPP): Cardiorespiratory and stamina and play the major role in this exercise. 

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

Anatomy:

Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus 
Chest press: Pectoralis major (sternum head), Triceps, Serratus anterior.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up: ≈ 5 min
WOD: ≈ 24 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 13 minutes that can be divided in specific warm-up or cool-down
 
You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

RX:24'07''.   (75KG)
https://youtu.be/yfj3VXGt_oY

Alternative exercise for rows?

Champions Club Scaling Notes

RANT
Just a Workout

WHAT ABOUT THE MOVEMENTS
Row - locomotion (kind of), mono structural, skill (using gravity), deadlift shape, push-up shape
Bench press - pushing, midrange, external load

WHAT ABOUT THE FORMAT
Since local muscular fatigue on the bench press will be a big factor, the reps go down so intensity can stay high(ish). The row is a little easier to push through when fatigued, so that is going up to make stamina more of an emphasis.

TECHNIQUE SCALE
3 rounds of:
500-meter row
30 push press
*yes, there are fine points of a bench press, but most of them are applicable only to lying on your back. A push press is going to give you more coaching application if you are looking for some technique.

CONSISTENCY SCALE
As is, maybe lower the weight and keep the bench reps at 30 each time.

INTENSITY SCALE
Reverse the order of the row. Use the first two rounds to see how fatigue effects your pushing technique. Then blast the bejeezus out of yourself with a 500m sprint and 10 bench presses at the end.

MY STUFF
Got mixed up again! I did a different workout. I am thinking of hitting this one tomorrow with the 8 am session.

GENERAL FEAR LEVEL: 7

 there are certain wods that make you go
"Oh, Heck yea!!"
This is one of them....Pretty sure I may scale it, but still....

If you can’t do bodyweight?