CFWUx2 10*45*2 1*95 2*95
32:09
OHS 10/10/10 each rnd

RX 20:02

on GWT, and subbed air squats

15:47

26:15
No barbell available, so used 30 single arm dumbbell OHS with 50# per round. 

22:15

17:41

16:55 beginner 20 lb overhead squat 

18:10 intermediate (75lb.) Really good for me especially compared to 200226 which was the same workout but in reverse. (22:07) Runs started slow and got slower. 8:30 mile pace, 8:35, 9 ish...
Did the last set of ohs unbroken (ow legs!) otherwise broken 20/10. I weigh 9-10 lbs less than I did at the same time last year. 


176/41/69”

17:56 rx (20+10)

M/35/6'/178#

17:53 Rx
(30/20+10/20+10; 5:20/11:30/17:53)

Rx goal:
15:51

Actual:
.49 miles on treadmill
35# dumbbells
21:50

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Run - mono structural movement done at a distance that can either be a fast pace or a recovery for the other exercise
Overhead squat - squatting with mad demand on upright torso

MAIN DECISION
Do I want stamina to be a factor or do I want to keep the intensity higher?

TECHNIQUE SCALE
Nancy, but slow motion squats (maybe 5 count on the way down and 5 count on the way up)

CONSISTENCY SCALE
As is

INTENSITY SCALE
Rest as needed between rounds

INJURY SCALE
Look to preserve either the squatting/running portions, or the overhead pushing portions, depending on what's hurt. So any kind of 20-minute AMRAP is good that keeps with those themes. Knees to elbows might also be a good sub for overhead squats if there's a lower-body injury

MY STUFF
17:24, scaled to 65 lbs. and done on the ice/snow, so that made up for the weight

GENERAL FEAR LEVEL: 7

23:37 s
run on treadmill
15# barbell OHS

shoulder injury 

F/24/5’5/140
CrossFit AFK

M/25/5'8"/155lb
CrossFit AFK

18:50 - Rx

Ridiculously cold outside and no access to treadmill. 
Subbed Air bike 1500m
30 overhead squats @95lb (2 sets of 15 each rd)
17:18 (6:02/5:46/5:30)
M/48/5’5”/188

Rx’d   14:56

21:37 with 75#
M/6’1”/48

F/28/5’7”/148

Intermediate option, 21:51
No chalk at the gym I go to, so breaks on OHS were because hands started slipping. Fun WOD! Did this one after the clean and jerk WOD posted for 02/09/21

59+ M 185
int
substituted X3 ECO vs run (MI weather)
19:20

34/5’10”/220
int
3RFT
800m run
30 OHS 75#

21:13

22:16 intermediate

Rx’d 24:55

M/49/5'9"/157
Intermediate option on elliptical so,
3rft 
4:00 elliptical @15/20 res, 5/10 ramp
30 ohs @75#
~sets of ten on ohs
6:37+6:58+6:29=20:04

17:32 Rx

That was fun!

OHS: 17-13/18-12/19-11

Round times (including transition): 5:55/6:15/5:22

Did the squats extra hard in that last round.

3 rds
800m run
20 OHS 45#
18:47

53/M/5'74"/178
3 Rounds
800 mt run
30 OH squat bar 40 kg
29:36

3 rounds in 24:39 of:
Run 800 meters
30 overhead squats, 65#

Subbed OHS to 65lbs. Still had to break up each set into 2 or 3 rounds. Really focused on form, but hard to keep it flawless with that many reps. 1000m runs.

21:26

Women’s Rx- 22:47
3 set squats

19:34

1/3 CFWU
25:30, not as rx'd (subbed empty men's bar for OHS)

1st day of work.  Body in shock being in real clothes and working that early. 😄 Form drill 
Scaled to 3 r/t, untimed of 
Row 500m & 20 OHS, 25#

Sub to 2x echo bike (1600m)/80#
22:40 (6:31/7:49/8:20)

35/M/6’4”/260

19:55

* only did bar on OHS lower back tight this morning 

M/55/6’1”/181

3 RFT:

800 m row (too icy in Brooklyn to run)
30 OHS (95 lbs)

Rx: 17:44

18:47
3 round
400 m run on treadmill @ 1% incline
Unbalanced kettlebell OHS
1 x 45LB & 1 x 40LB = 85LBS
Switched arms & weights as I went. 

3rds: 16:21

3:30min Jump Rope
30 OHS (65lbs)

19:30
45 burpees
30 OH Squat @ 75#
Too snowy to run (roads not plowed well and snowing all day) so subbed burpees
5:40/7:14/6:34 
I am pretty sure I did 5 extra burpees during the second round

A truly excellent course delivered by Pat and Hollis in Scotts Valley! Some golden nuggets to takeaway, some new coaching cues, and a ton of knowledge. The trainers created an amazing learning environment that was equally challenging and inspirational! Cheers fellas 👊🏻

3 rounds four time: 19:01
run 800meters
15 #15 DB overhead squats right hand 
15 #15 DB overhead squats left hand 

Had one 10kg bar and 7,5 kg DBs, so I did: 

3 rounds for time of:

Run 800 meters
10 single-arm DB OHS  (L) | 7,5 kg DB
10 single-arm DB OHS (R) | 7,5 kg DB
10 OHS | 10 kg bar

SCORE: 19'09''. 
Split times: 6'40'' / 12'50'' / 19'09''. 
Runs were 4'09'' / 3'52'' / 3'45'' on a more or less flat loop around the block. 
--
Running and overhead squats: what's not to like? 👍 
Great combo and I'll probably do it again shortly. Too pressed for time today. 
2,5 km run before, as warm-up.

18:52 (all OHS unbroken - 47yrs)

18:52 - all OHS unbroken. (47yrs old)

Men's Intermediate:
19:58

Goal was sub-20min - close, but I made it.  2 sets OHS per round, but kept it to 3-5 breaths in between sets. Runs felt really slow today - post super bowl recovery plus cold air perhaps?

M / 36 / 84kg

Rx’d 19:15

OH squat
R1- 19 / 11
R2 - 18 / 12
R3 - 15 / 10 / 5

22:24 Rx
Slow at running, OK at OHS
m/52/5'11"/200#	

M/45/185 RX 18:30

19:31 Rx 

Rd 1 & 2 OHS unbroken, almost made it unbroken on Rd 3, but only  made it to 19 and had to reset. 

17:38

Switched the run for 1600m C2 
16:25 

22:36 with 75# OHS. 

Js, thanks for the idea. I’ll post a rowing video for collective suggestions (and humor!).

Great weekend in Atlanta!! Amazing group of people and instructors!! Very tired and sore!!! ;) 

Scaled to: 
2x45#DBs OHS 
(they were shallow, too unstable w DBs)

18min even

55# OHS
26:49

29min RX. I wasted alot of time in the first OHS set thinking I need to break it down. 👎

M/35 RX
17:49 —> unbroken OHS 💪🏻😎

26:34
70 lb thrusters
800 meter run 11:38 pace on last 800

21:16, 30lb DB thrusters subbed  for OHS due to wrist. Ughhh

Great overview thanks!

Elliptical 500m (0.31mi) level 9 (~ 36 cal) in place of running in the snow
15x 26lbs dumbbell overhead squats, left
15x 26lbs dumbbell overhead squats, right

19:17

Elliptical stats: 11:55, 0.93mi, 106.5 cal

Super thankful for the knowledge shared by Austin and Meagan at our L2! It was a fun and informative experience! The Breakout groups were my favorite part. Both were fantastic at giving each of us very personal attention, meaningful guidance, and specific coaching points to improve our abilities. I had been long overdue for the L2 and they helped me see things in a new perspective. Thank you Austin and Meagan!!!

25:50 RX

Runs were not fast, 3 set squats.

RX - 19:00

41/m/5’7”/150lbs
Scaled to 85lbs
24’49.55”

Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats
♀ 45 lb. ♂ 75 lb.
24:56

Feeling incredibly grateful for such an unbelievable weekend with Chuck, Jeren, Mike and Sean! They were knowledgeable, personable, engaging, and went above and beyond. I learned SO much. 

Intermediate scale 75lb OHS
20:55
m/35/5’-10”/175lbs 

RX’d
26’ 36”

3 rounds 30 reps with 30kg
running in place because of the snow, 3 times 5 minutes

M/40//5’10”/173

14:20
subbed row for run. All ohs unbroken. 

Intermediate Option - 24:04

Live in Sweden. 
Alot of snow outside and no air runner/treadmill in the box. 
Switched run for row.

3 rounds of
1000m row
30 overhead squats (95 pounds)
Time: 18:35

3 rounds done in 33 mins:
Curved treadmill: 800m
OHS empty bb (20kg)

21:26 rx’d

Round times
R1 | 06:52 |  
R2 | 08:36 | +104 s 
Time left over: 04:32

2R+800m run @35kg 20min cap

Mirella 
Round times
R1 | 06:46 |  
R2 | 08:54 | +128 s 
Time left over: 08:20

@20kg 24:00

RX:15'51''.(unbroken)
https://youtu.be/9_iZP6UwZ70

19:22 RX 

Thank you Chuck, Jeren, Mike and Sean for such a great weekend! I am so grateful and SORE. :)

Diana beat me to it. Chuck,Mike,Ceren,Sean were AMAZING.  They were super knowledgeable, gave great instruction, cues,didnt make any correction feel awkward. Made the whole weeked fun af while teaching me some a ton of stuff. My legs hurt,lol. I couldn't imagine doing it with a different crew. They are A1

This was a great experience!!! The trainers were awesome. I hope to be as good as they are in my movements and in training others... thx Chuck, Jeren, Mike and Sean👊🏻Y’all did a great job!!!🙂