남(m)/46/171cm/93kg/230401/
3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
♀ 45-lb. DBs ♂ 70-lb. DBs=>25kg
Post time to comments/
10분54초(덤벨 무게줄임)/
토요일 저녁 첫번째와드

CFWUx2 7*25db pp 7*35 5*45 1*50
9:58
50lb db

6:50 @200m m/c run (3% @ 14kph), 7 pp@45kg, 14 strict row (rings @ rib cage)

7:57

8:30. 50#s

9:23 Rx’d 

5:54 rx’d

7:17 with 55lb dumbbells, unbroken but difficult push press. 70s would’ve been sketchy and not unbroken. Ring rows with ring height at greater trochanter and feet on 12” box. Broke them early at 10/4 but they still proved very hard in later rounds-I have NO stamina on these. 

emma: 11:10 with 15lbs

3 rounds for time of:
Run 200 meters
7 dumbbell push presses W KBs 24kg
14 barbell inverted rows)

Time: 8:25.8
:51
1:33.1
:50.6
2:26.6
:50.9
1:53.6

7:47 

55# DBs 

7:44

200+ run
7 barbell push press 135#
14 dip bar rows
9:44

11:07 - sub 15 cals on bike for runs, 55# dbell push presses & rows on rings at 32" from floor

M/34/6'/175#

6:37, Rx

Subbed row for run and scaled to 60# DB PP: 8:42

M/42/6’3”/215

8:25 with changes: 155 lb barbell push press and pull-ups 

prev (Rx’d):
M/35/6'3"/200

7:36 - Ring rows... not easy for me.

Only have 45lb DB’s so I did 11 reps instead of 7

Time: 5:20

6’1”/M/27/200lb

Subbed run for row
500m row
3 rds 7:35
200m row
20# DB strict press
14 ring row
500 m row

Warm up: x1
Samson Stretch, overhead squat, sit-ups, pull-ups 5, back extensions, dips 5

3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
♂ 70-lb. DBs
Post time to comments
12:20
3:36, 4:06, 4:36

PRIORITY:
As WOD describes

SCALING:
None

SUBSTITUTIONS:
None

Scaled / subbed
3 rounds
200 ish metres (there and back in alley)
7x 60# pp
14 pull ups (kipping)
5m16s
thanks

Did not time.
3 rnds
50 mountainclimbers
7/7 35lb kbell push press
14 ring rows

I will repeat it as the form for the push press only came in the last round.
The bad form left me struggling with the 45 lb kbell in the warmup so used the 35 lb in the workout.

M 49/6’/190
5.25.
scaled push press to 50#.

9:39 (15-14-13 burpees for 200m, 60-55#x 2, bar rows)

3 rounds in 8:51 of:
Run 200 meters
7 dumbbell push presses, 45#
14 ring rows

3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
♂ 40-lb. DBs
19:22

4:51 
Did 10 push press @50lb dumbells 

250 m row
35 lbs DB push press
14 ring rows
10:18

scaled to 
3 rounds
12 cal assault bike
7 seated db press (30#)
14 ring rows
8:35

Sub run for 3:1 echo bike/DB for 140# barbell

9:31

3 rounds:
run 200m
7 strict hspu
14 pull ups

5:45

11:54

250m rowing
7 dumbbell push presses
14 ring rows
＊30-lb. DBs
Time:7'34

8:34
60# DBs

M/39/112kg/179cm
Run 200m
Kt 24kg 
Single arm kt push press rigth 7reps
Single arm kt push press left 7 reps
Ring row 14 reps
8'41"

M/24/5'8"/160lb
8:28 - Sc, 50 lb. DB's

1100 hrs 
Air Bike W/U 5:00
3 Rounds 4 Time
200 Meter Run
7 Dumbbell Push Press 35#
14 Ring Rows
5:56
D/U Practice 5:00

18:30 hrs
Row W/U  30 cals
5 Rounds For  Time:
5 Jump in Bar Muscle Ups
10 Wall Balls 20# 10'
15 Seconds Hand Stands
20 Headshots with pistol at 21' Target
16:08
Row C/D 30 Cals

3 rds
10 basement stair run-ups (approx 1:10 each)
10 DB Push press (50# dbs)
15 dip bar rows (high paralettes)

11:00

Rx’ed 
= 6:40

9:44.18 
.124 mi treadmill run
65# bb push press. 
inverted rows 

don’t have rings so had to improvise 

First WOD ever in the books!

Scaled to 45 lb strict dumbbell presses

Needed a ladder for the ring rose It was very precarious and made it really hard

7:30

6:03 s
20# DBs

F/23/5’5/140

7:36, 225 m row, 35# DB, scaled rows

3 rounds:
200m run
7 dips
14 bent over rows with band

5:38

M/34/6’/220

11:23 w/ 50# dbs

6:07 
Scaled to 55 lb dumbbells

140# barbell

7:18

8:20 min
Did 600 min on a machine because I cant go outside
Did rows on a bar instead of rings(don't have any).
And I have only 45lbs/20kg dumbbells but its enough for my level of fitness.

This is the WOD that closed my first month(A bit more actually) of crossfit.
Overall I feel great. In terms of fat and muscle I am noticing fat loss and muscle gain even though I only lost 0.5kg of bodyweight. I added another 10kg(give or take) on my squat deadlift and power clean 1RM. Built some fundamental aerobic fitness.
 But most importantly, the best thing I earned from this month is flexibility and mobility. doing a program that gives you  WODs everyday, and so you are stretching after every WOD and doing SLIPS alot is ten times better than any other type of fitness you can do.

55lb dbs 
7:05

7:10

Used 35 lb. DBs (heaviest in garage)
Did 10 reps instead of 7

All else as rx’d

DB PP @ 22.5kg
5.38 min
😅👍

12:01 Rx'd (nasal breathing only=NBO)

10:32 Rx 

35/195/5’9/M

3 rounds of: 

200m run
10 PP’s with 50’s (all I have) 
14 ring rows 

time: 5:58

6:30 As Rx'd
M/40/5'11"/210lbs

6:55 Rx
m/52/5'11"/200#

Kaya:
5:35 scaled (15-lb DBs strict press x7 and bent-over row x14)
f/17/5'3"/113#

8:48, used 60lb DB’s. Rows were at about 30 degree down angle. 

First day back doing crossfit/any structured WOD in over 3 years.

3 rounds for time:
200m run
7- 15# barbell push press
14 door frame rows

8:50

7:59
50# dbs

Hey suspects--was the 500m AB a good sub distance wise??? longer?  Thx-just for my notes for next time I need to sub for running.
Scaled to
3 rnds
500m AB
7 push press w/ 135# barbell
14 ring rows
6:41
m/50/175
compare to
3 rounds
200m run
135# barbell push press
14 ring rows

scaled to
3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
♂ 50-lb. DBs, heaviest I have

6:24

7:41 (25# DBs)

Felt slow today, probably due to sinus headache. 

3rds: 5:22

200 m Run
7 DB Push Press (45lbs)
14 Ring Row

3 rounds for time of:
Run 200 meters
7 dumbbell push presses 35lb
14 ring rows
6:20

45.5lbs dumbbells
6:57

Run 200m
7 DBs PP 25kg
14 ring rows 
7’04”

Run 200m
7 DBs PP 25kg
14 ring rows 
7’04”

13
3 rounds for time of:
Run 200 meters
7 dumbbell push presses 50 lbs
14 ring rows
9:20

Scaled dumbbells to 35#
4:12
need to buy heavier dumbbells 

Jackie:
scaled dumbbells to 20#
6:18

3 rounds:
200m run
11 push press (2x45# DBs)
15 bent over rows (2x45# DBs)

5:23

run rx
Scaled to 50lb DBs
bedsheet rows for ring rows
7:42

Extended to 20 AMRAP:

400m run
7 DB push press - 30lb DBs
14 pullups

6 rounds + 400m + 17 reps

7:31
24kg (53lb) kettlebells (heaviest ones I have)

43/1.78m/77kg

8.13 
250m row
16Kg DB for push press and bent row 

6:39 (30kg. DBs)
CFHIM - MAKING PEOPLE BETTER

5.41 min 3 sets
200m run
7x 10kg db each for db push press
14 Bar rows
(Next time increase the  db weight)

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a triplet modality that combines a sprint run from metcon modality, a heavy weight movement from weightlifting modality and a low skill movement from gymnastic modality.

Scale method: This training focuses on the speed of the 200 m run. If the athlete cannot run 200 meters in under 1 min, trainers are advised to scale it.

Scale method: The weight of push press and the reps of ring row should be set so that athletes do them without any break. Otherwise, trainers are advised to scale the weight and reps. 

Time to perform: This high intensity WOD takes about ≈ 8 min, so if the athletes perform it longer than ≈ 8 min, trainer can scaled it. Advanced athletes can do it under 7 min.

Running a class: Trainers have ≈ 52 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): Speed, strength, stamina and cardiovascular respiratory play the major role in this exercise. 

Physiology (energy pathway): The lactic acid is the dominant energy pathway in this WOD.

Anatomy:
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior.
Push press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Ring row: Trapezius (middle fibers), Latissmius dorsi, Posterior deltoid, Brachialis, Biceps, Erector spinae.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for run: ≈ 4 min
Specific warm-up for push press: ≈ 5 min
Specific warm-up for ring row: ≈ 4 min
WOD: ≈ 8 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 21 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

Total Time: 28:00 

3 rounds for time of: 
Run 200 meters // 250m
7 dumbbell push presses // 14 reps w/35-lb + squat
14 ring rows // same

M/48/200716
250row 55# 8'30"

RX:5'42''.
https://youtu.be/ehXrDbMVvZc

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Run - locomotion, unilateral loading, using gravity
Push press - jumping, pushing, open-circuit (dumbbells vs. barbell), overhead
Ring row - pulling, midrange, open-circuit (rings vs. bar), probably strength more than skill (no kipping), global extension

WHAT ABOUT THE FORMAT
3 rounds, short run, short reps - means heavy/difficult on the reps, sprint the run, short and fast for the workout. If you don't have the technique or strength, then you are going to probably benefit from extending it.

TECHNIQUE SCALE
As is, just take a 1-2 minute rest between exercises.
In a weird way, an advanced athlete might benefit from the technique scale here because the emphasis is on keeping your technique while going as fast as possible. Usually our version of going fast just means quick transitions and quick cycling, not as much quick reps. So try for quick reps here and rest in between. And if you need more practice, then add a round or two.

CONSISTENCY SCALE
3 rounds
400-meter run
30 push press
30 ring rows

INTENSITY SCALE
As is

MY STUFF
I had a spotter handy, so I redid the back squats really quick and hit 315 for a single. This I did this one in like 6:30 something at like 60% speed.

GENERAL FEAR LEVEL: 7

No more added sugars for young children: https://www.cnn.com/2020/07/15/health/dietary-advisory-guidelines-infants-wellness/index.html