남(m)/46/171cm/93kg/230408/
3 rounds for time of:
800-m run
21 toes-to-bars
12 deadlifts
♀ 185 lb. ♂ 275 lb.=>110kg
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52분03초(무게줄임)/
토요일 저녁 첫번째와드

20:57 Rx

39 y/o M

CFWUx2 10*45*2 10*95*2 10*135 5*185 1*225
46:58

20:13 RX

M/39/5’9”/195#

48 cal bike
185 lb. deadlift

2 rounds in 19:01

I didn’t know Jon Hamm was part of Seminar Staff, that’s awesome!

22:26 @800m m/c (12.5-14kph & 3%), strict T2R, 100kg. Not quite enough room to swing the toes to rings which were broken once or twice each round. DL could've been lighter and broken once. Although broken I kept a steady pace throughout. I thought I'll aim for 20mins as AMRAP and see what's left. Challenging and enjoyable. Moto to live by. Glad I managed to get through it.

20:00

Finally did this one...2 months later...
Sc t2b to situps. Transition from the run to the home gym is like 35s each way (garage, laundry room, upstairs)
Total time 31:10 (28:15 if I had good transitions)

2 rounds, and subbed 60# dumbbells

15:04

23:16
Rx’d

225#. 29:05

21:50 rx 
foi duro a corrida 

18:18 rx’d

Rx Time: 26:55.2
4:32.4 R
3:45.1
4:47.4 R
4:18.3
4:49.2 R
4:42.9
 

21:14 rx’d. Runs slow, after I did the first one  in 3:50, even walked a little bit rounds 2 and 3-It’s hot in the beating sun today. Final set of deadlifts unbroken. Ttb in 2/3/2 sets. Straight legged ttb. 

180/41/69”

34:19
800m run
21 tbt - really bad at these
215# DL

M/42/6’3”/215

20:45

WAY harder than I thought it’d be. 

24: 24 but only 2 rds of 50 cal bike, 21 TTB & 12 DL at 185#; only one meal today and it shows

Heavily scaled:
Did 3RFT
800m (I think) run
12 Strict T2B bc bar isn't super stable for normal
21 deadlifts with 65 lbs Dbs 
17:35 was final time

M/34/6'/175#

19:52, Rx

As rx’d, 21:50.

Great end to a hard cycle.  Broke T2B 7-7-7 except round 2 was feeling peppy so went 14-7.  Deads broke 8-4 / 6-6 / 6-3-1-1-1.  Runs were not fast; partly due to fatigue, and partly trying to make sure hip was okay.  So hot out there today.

47m/5'10"/185

M/39/112kg
Rx
26'10"

205 deadlift
~24 minutes

ran .4 miles on assault curve - 24:54

M 43/5’9”/195
First workout back after 2 years off...
24:58
scaled deadlift to 225

16:49 rx

19:54 Rx

Really happy with this and being able to do the movements. Still coming back from low-back troubles 

M/27/200/6’1”

18:49 rx
m/40!/6’2”/205

23:56. 225 for DL, 0.6mi elliptical for runs. 

Scaled ladies wod and 1 mile assault bike. 25:50
M/61/230

33 / M / 5'9" / 137lbs

Single-unders x400
Toes-to-rings x15
50lb dumbbells deadlifts

26:08

Jumping rope took a long time.

22:44 (50 cal AB, 225#)

3 rounds 
800m run
21 exercise ball crunch
12 DL 275
20:41

Scaled to 5 rds of
400m run, 10 knees to chest, 6 DL 125#
19:50

26:11

Rx’d 
22:42

Pouring rain....Central Florida !!

3 Rounds for time
800 Meter Run
21 T2B
12 DL 200#
21:50

My crappy basement bar only holds 180# (m, bw 165), but this was still hard as hell in the humidity. 21:15.

26:35 Scaled
800M run
21 T2B
12 DL @#155
exhausting!  But no rips 👍

Subbed 225# DL & toes to chest
28:20
Grip strength went bye bye 
lower right back cramp

Scaled: 19:41

Threw back out yesterday picking up something small from the floor.  Grrr!! Scaled to 3r/t 
800m row & 21 hanging knee raises (no DL)
20:48
gonna do some PT then make friends with the ice pack.

800 m 
18 t2b
12 deadlifts at 115 
24:40  

23:15.45 Scaled 
3 RFT
800 M treadmill
21 V ups
12 DL 135#

Scaled
800 m run - treadmill 1% incline
21 knees 2 elbows (no clearance for t2b in basement and it was storming outside)
12 deadlifts @ 205lbs

18:03

M/45/6'2"/185#

Scaled/modified to 
3 RFT 
50 cal AB
21 t2bar
12 trap bar DL 250#
19:58

M/34/6’/220
rx: 41:58

a little overzealous with the weight today, definitely struggles but I pushed through 

M/24/5'8"/160lb
23:42 - Rx

3 rds
20 stair sprints (basement stairs)
21 v-ups (pretty bad form, but hey)
12 DL 135#

19:01

32:33 Rxed.

Only had time for half

400m run
11 t2b
6 225# dl

3 rounds 10:15

Off to golf ⛳

20:42 
* scaled deadlifts to -  21" resistance banded deadlifts "
because I have no barbell...

22:32 Rx
Runs started slow and got slower...
m/52/5'11"/200#

~48 min
Limiting factor:deadlifts

23:25
3 rounds:
400m run/walk
21 sit ups
40# 12 deadlifts

19:26 RX

35/195/5’9/M

Rx 21:55

800m run
21 V-Ups
15 duffel bag DL 210#

14:59

21:31
subbed 60# db deadlifts

185lbs deadlifts
24:50

Not very good.

Workout of the Day

17
3 rounds for time of:
800-m run (600 meter Assault Air Runner)
21 toes-to-bars (Kness to elbows)
12 deadlifts (275)
29:33

Scaled to
3 rnds
40 cal AB
21 abmat sit ups with 20# ball
12 KB DL with 2 85# kb
25:45
m/50/175
Really thought I scaled enough to get @ 21'ish min
The AB said otherwise:)

RX
24:52

scaled barbell to 185# - 19:26

Jackie:
scaled barbell to 95#
toes to kettlebell
24:24

21:33
135# Deadlifts 

3 rounds for time:
800m run
21 toes to bar
12 deadlifts 205lbs

18:45

800m run
21 knees-to-elbows
12 deadlift, 230lbs

18:23

22'10

Scale DL 80kg

Subbed to toes-to-rings and 12 one arm swings with my brand new 32kg competition kettlebell.
21:56
43/1.78m/77kg

19:10

subbed Roman chair leg raises for ttb’s.
24 reps of 2x70# DBs (unbroken)

24:21
on the deadlifts I used 115lb of plate weights plus 60lb resistance bands. This was all I have at my home gym 

21:02

3 rounds
1000m row
21 high knees
12 30kg dumbbell dead lift

24’47”
Rx
Midline on fire 

1000m rowing
21 v-ups
12 deadlifts  ＊125lb

25'17

17:55 min
3 sets 
400m run 
10 ttb
67kg Deadlift 6 reps

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a triplet modality that combines a sprint run from metcon modality with a core exercise from gymnastic modality. And a heavy weight movement from weightlifting modality.

Purpose: Strength and speed training may affect different aspects of power-related skills. Consequently, it has been suggested that combining heavy strength and high speed training improves power and power-related skills to a greater extent than any of the 2 training modalities alone. In most studies in this field, data support the hypothesis that combining heavy strength training and high sprint exercises is superior to only training one of the training modalities. The reason for this could be that these 2 training modes enhance 2 important qualities for high power production: maximal force and rapid force development.

The reason for choosing distance and reps: The all-out 800 m running in For Time template is challenge and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.
Moreover, the distance and reps of the movements are high. These high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes.

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

Running a class: Trainers have ≈ 42 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 focuses on the speed of the 800 m run. If the athlete cannot run 800 meters in under 4 min, trainers are advised to scale it.

Note: This WOD set in 3 rounds. Overall, athletes should perform 2400 m sprint run, 63 T2B, 36 deadlifts.

Physiology (GPP): Speed, muscular endurance, strength and cardiovascular respiratory play the major role in this exercise. 

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

Anatomy:
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior.
T2B: Latissimus dorsi, Rectus abdominis, Iliacus Psoas, Rectus femoris.
Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus Triceps.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 7 min
Specific warm-up for run: ≈ 5 min
Specific warm-up for T2B: ≈ 8 min
Specific warm-up for deadlift: ≈ 7 min
WOD: ≈ 18 min
Cool-down: ≈ 12 min

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

RX:20'10''.
https://youtu.be/XYYIr1KCRH8

Abike50cal 195#
27'13"

Globo/home scale:   Running subs are 1000 meter row or 50 calorie assault bike.   For deadlifts, sub 2/1 double dumbbell deadlifts 35/50lb dumbbells (24 reps per round).  Touch both heads of the dumbbells to the ground.   You can also sub heavy tire flips or odd object deadlifts if you have these.   Sub v-ups for toes to bar if you don't have a pullup bar. 

26:57 (Assault Airrunner)
CFHIM - MAKING PEOPLE BETTER

Assault bike sub distance??
Thx

Champions Club Scaling Notes

RANT
Just a Workout

WHAT ABOUT THE MOVEMENTS
Running - locomotion, unilateral loading, skill (using gravity)
Toes to bar - pulling from the hips, overhead, skill (kip)
Deadlift - squatting, external load, extra emphasis on midline

WHAT ABOUT THE FORMAT
Just enough volume to make it burn pretty bad, but not enough to make us stop. Everything should be unbroken.

TECHNIQUE SCALE
As is, just go at about 50%, maybe scale to a 400m run

CONSISTENCY SCALE
Up the deadlifts to 21 each round at a lighter weight

INTENSITY SCALE
Do each individual round for time, rest as needed between.

MY STUFF
17:44 as rx'd

GENERAL FEAR LEVEL: 7