CFWUx2 10*45 10*95 1*135 bench(sub for dips)
37:00

25:12 @170lbs bodyweight

M41, 165#, RX 21’ 37”

20:50 rx (175#)

m/53/5'11"/175#	

23:36 RX (195#)

M/38/5’9”/195#

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

11:04

19 min

August 3rd, 2021

wu: bike, pvc, slips

wod: 	400m ski erg
			30 bench press 42 kg
			800m ski erg
			20 bench press 42 kg
			1200m ski erg
			10 bench press 42 kg
				17:11

post: bike, balance board, stretch

29:22 as rx’d (180lb bench) 
In the morning on a bowl of cereal...2’s through the 30 and 20. 1,2,3,4 reps on the final 10. Avg pace was about 2:00/500m

last time this took over 40 minutes and I had someone to push against! 



180/42/176cm

22:03 s

55# (40% BW)

F/24/5’5/140
CrossFit AFK

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

30:04 - Rx

22:53 at 115lbs bp. 79% body weight. 

Intermediate 
25:13

Scaled to 145 bench:

31 mins

42 / 6’0 / 190

185#: 24:59

M/35/6'/175#

26:18 Rx

Did it in like 20, scaled 20 lb down (165lb), first 10 with 185 

Male 23y 175cm 83kg

21:04 with 135lb

M/28/6’1”/198lbs

Rx 20:30 80kg 

I can see why 210627 was supposed to be before 210627

Don't have a bench so used a 30lb vest with feet elevated on rower to do push ups in place of bench press @ bodyweight.
Rowed as prescribed.

18:40

M/30s/225lbs

29:55

30, 135# bench presses
Row 500 meters
20, 135# bench presses
Row 1,000 meters
10, 135# bench presses
Row 2,000 meters

19:30, subbed push-ups for bench.
compare to 
19:49, also with push-ups

Today: 100%bw, 185#...25:57
7/7/2020: 95%bw, 185#...27:34

Rx’d 25:33 @ 175 lbs

170312: Rx’d 25:00 @ 180 lbs

Completed 6/27. No rower or bench press so substituted with running and floor presses using my rack to hold it between sets. 

185 lbs is current weight and what was used.

22:18. 

Runs were outside and brutally hot/humid in SEPA. Last mile was over 8 minutes. Bench was challenging at that weight especially at the tail end of each round. Challenging workout! 

156.5# (3/4 BW)

26:16

bench press split up into:
7-6-5-4-4-3-1
6-4-5-3-2
5-3-2

24:31 scaled 

Scaled Bench Press to 65# DBs (approx 70% BW), otherwise Rx'd
Between 25 and 30 minutes (I lost track of the time). Not a great performance today, no reason for it.

Not timed. 250m/30 floor press w/ 15# db 
500m/20 floor press w/ 15# db 
1k/10 floor press w/ 15# db 

M 50/190/6’
18:51.  Scaled the bench to #135 and subbed 50,100, 200 sdhp with a #45 kettlebell for the row.

M/56/6'1"/178

For time:

Run 1/4 mile (1:44)
30 bench press (180 lbs, 101% BW)
Run 1/2 mile (3:31)
20 bench press (180 lbs, 101% BW)
Run 1 mile (7:03)
10 bench press (180 lbs, 101% BW)

Time: 20:29

21:08 
Run 400,800,1600
135 lbs

Modified to available equipment: 2x 9,5 kg DB.
--
For time:
50 DB SDLHP
45 DB floor presses  
100  DB SDLHP
30 DB floor presses  
200 DB SDLHP
15 DB floor presses  
SCORE: 31':07''
--
Great session 👍 Seriously slow but steady performance.  
Did 50 more presses in the end, for good measure. 

‘MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
-5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
-4R

오늘도 무사히

Subbed bike for row & 
Scaled Bench press to:
30 Reps: 65# (54% BW)
20 Reps: 75# (62% BW)
10 Reps: 85# (71% BW)
24:02

Compare to: 23:19

scaled to 135# bp
else as rx
26:51
m/51/175
compare to with same scale
26:12

18:00
3/4 bodyweight 135

23:51 rxed at 155lbs. 

Scaled to 85% BW = 170-lb bench press
19:20
200707 (same scale) was 19:48 
2k row took 5 seconds longer today, but the benches were faster
m/53/5'11"/200#	

Scaled/subbed to:
1 2x20#DBs SDHP per 10m row
2x70#DBs bench press (82%bw)

17:24

Subbed/scaled to 75% BW bench (120#) and 400/800/1600 runs
25:14

170312:  23:24 (rows and 80% BW/125# bench)
130317:  29:12 (rows and 83% BW/145# bench)

57/5’8”/160

400 m run
30 bench 165
800 m run
20 bench 165
1600 me run 
10 bench 165
22:34

I ran because it’s hot and I needed to suffer in the heat. 

M/5’7”/180/48
scaled to 95# bench press
27:01

Scaled to 75% bw bench press (135 lbs)

20:21

RX 205#
34:40

260m-500m-1000m* no-resistance (broken!) elliptical trainer
112.5lbs bar (3/4 body weight)
19:24
*almost exactly 2-4-8 mins

Set of 30 in 4 segments, set of 20 in 3, set of 10 unbroken

Does anyone know how to repair resistance on a Sole Fitness elliptical trainer? I know ... go get a Concept2 Rower. One day.

17:31 RX. 180 pounds

Male 51yo 77Kg 181cm 
No bench W vest 20 lascia.
18:49

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Just a Workout or emphasize one movement or the other?

WORKOUT THEMES
CrossFit at its most basic: take two distant modalities and blend them together into an elegant couplet. More upper-body pushing at midrange with moderate weight is the weightlifting piece, then add a conditioning piece.

TECHNIQUE SCALE
5 rounds
Run 400 meters
20 push press

CONSISTENCY SCALE
Mush everything together into one round

INTENSITY SCALE
Sprint the rowing portion, be okay with bench press suffering

MY STUFF
I messed up the order: I did descending runs also (mile, 800, 400). Bodyweight is 170, and did floor press. 26:47. I probably should've lightened up the weight.

GENERAL FEAR LEVEL: 7

Scaled
50kg @ 50% bodyweight 
26.25 min
👍😅

200707:24'07''.   (75KG)
https://youtu.be/yfj3VXGt_oY
210627:23'32''.
https://youtu.be/dVdkva94Wo4

Row 500 meters 2 min 420 meters 
30 115 lbs bench presses
Row 1,000 meters 4- min 840 meters
20 115 lbs bench presses
Row 2,000 meters 8 min 1710 meters
10 115 lbs bench presses
17:56