CFWUx2 6*35db hsn *2 (sub dips)
13;50
35db

9:08 Rx 

10:42 RX

M/38/5’9”/195#

11:13
No rower or barbell, so subbed 21-15-9 burpees for rows. 

August 8th, 2021

wu: bike, db carry variations, pvc
skill: alt. db snatch transition (not good enough for intensity)

wod: 	  42-30-18
			cal ass bike
		  alt. db snatch 15 kg (transition on the floor)
				12:19

post: bike, stretch

12:12
44 lb DB

12:03 Int

14:15, used 40 DB

11:51 as rx’d with power not muscle snatch

Started the row too hard and sped up a little thinking I wouldn’t finish 42 calories under 2:30. Got a tired, slowed down and was still well under that. May have been the reason I put the dumbell down to rest after 30 reps in the first round.  

179/42/176cm

13:32
40,32,20
20 reps instead of 18 onset set, oops. 
35 lb. dumbbell hang power snatch

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

9:18 - Sc (40lb dumbbell)

Rx
9:32

M/35/6'/175#

Modified to 42/30/18 calorie row and ski
12:49

11:50

9:12
rx
34yo male 
178cm
82kg

4 years CF


Know thyself... on the rower. Keep those snatches unbroken. For best results, tape the base of your thumb knuckle.

9:13 Rx

M/28/6’1”/198lbs

My bad, did first db instead of row

Everything else good, 
50db alternate 

42 30 18

16:57 

First time doing a WOD with 50 db

12:03, RX

13:24
4:00, 3,00, 2:00 bike
35 lb dumbbell

Male, 49 y/o, Rx

15:32
r 1 7:07
r 2 5:05
r 3 3:20

35# DB: 9:54

Had to use kettle bell, but 11:43 
great WOD 

As rx’d, 10:23.

Rowed hard but under control, about 1:54 pace.  Unbroken DB snatches, but bumbled the DB a few times which made some of the reps slow.  Glad to go unbroken.

48m/5'10"/185

10:57 @20# 
42-30-18 
double db row 
alt hang db power snatch 

Completed 7/1 p.m. Equipment substitute running 500, 400, 300m in place of row. 50lb hang snatches were tough as my hand-to-hand transition was not the smoothest. Had to break-up the round of 30 but went there on the last 18 and completed them unbroken. 

10:53.

Still dealing with an achy lower back, so subbed DB snatch with Supermans (Supermen?).

8:14

35# DB Hang Power Snatch, all else Rx'd
11:27

42-30-18 reps in 16:17 of:
Row (cal.)
Alternating dumbbell hang snatch, 35#

Sc 35# DB...9:57

Maybe should've gone to 45# DB

M/ 52   5’7  154   CFL1

10:52

Rx 42-30-18
Concept 2 Row
50 Db

Caldwell, Id 

M/56/6'1"/178

42-30-18 for time:

Calories on Rogue Echo bike
Alternating single-arm hang snatch (45-lb dumbbell)

11:01

9:41 

42-30-18

Cal Row
Alt DB HSN (35lbs)

Rx’d 
13:42

10.58
Used a 15kg Db and alternated with my 8 year old who swapped ball slams for Db HS.

Modified / scaled, using  2x 9,5 kg DB
--
42-30-18 reps for time of:
DB SDLHP
Alternating dumbbell squat snatch
SCORE: 17':17''
--
Light DBs, but deep squats. 
All sets unbroken, but had to catch by breath between sets 😅 
5 km run during lunch break.

RX:9'18''.(unbroken)
https://youtu.be/tLQ2VaFplbY

‘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 
3R

9:47 Rx
Hang power snatch unbroken except dropped the DB on rep 30 of the 2nd round
Nice WOD!
m/53/5'11"/200#	

37:05mins/sec today was my first day ever doing cross fit , ( I may die lol) had a great time I clearly have balance issues , but can’t wait for tomorrow.

M/39/6'1"/175
subbed bike and hang power snatch
11:15

Scaled to 35# DB power snatch, swapping hands at the floor.  Rows equated to ~650, 460, and 285m. 
13:34

58/5’8”/160

F/54/garagegym

16:53 with 25# DB

84-60-36 
Banded pull downs (red & blue) 
42-30-18 
Alternating DB hang snatches (20#)
11:03

45lb kettlebell hang power snatch

11:03

13:52
35lbs 

Women's rx'ish
21 rt/21 lft
15 rt/15 lft
9rt/9 lft
16:37
m/51/175

Goal was to beat the time cap. RX 14:27 I'll blame the heat, not my lack of fitness 🤣

Subbed elliptical 0.01 mile = 1 calorie row; 36lb dumbbell
16:52, everything unbroken...
...except the elliptical machine, still broken. Resistance feels like Level 3-4, so I must be far short of 42-30-18 calories. Normally I'd sub Level 12 and score calories faster, ~10cal/min vs ~0.08mi/min.

Modified Beginner Option:

1st CrossFit workout in about 4 years.

30-20-10
Rx w/ 30sec plank and 10 sit-ups at end of each set.  Time 17:43

Intermediate Option:
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch
♂ 35-lb. dumbbell
15:58

Well did it at some form of Rx my rower doesn't have a calorie count until your done rowing so I rowed 700m, 500m, and 300m and kept the dumbbells hang snatch alternating at the same reps and weight. Managed 12:48 what a sleeper.

M/46/6'2"/180#

50# DB power snatch the rest as rx'd 
10:32

Scaled to:
2 2x20#DBs SDHP per calorie row
45#DB (snatches were shallow)

11:38

Scaled 
15kg db
15.41 min 😅👍

modified (no chance for games - safe bet for healthier me)

63 sdhp 24kg KB
42 hang power snatch 50lbs alternating arms every 7

45 sdhp 24kg KB
30 hps 50lbs alternating arms every 5

27 sdhp 24kg KB
18 hps 50lbs 9/9

11m49s

good and sweaty

8:39

Champions Club Scaling Notes

RANT
The OG CrossFit coaching crew with people like Kelly, Sherwood, Nicole, Speal, Boz, etc. is honestly the best collective group of coaches I've ever seen in any sport (college or pro) or discipline. And one of the main reasons I think they have become as good as they are is because of the struggle they went through early on. As in, years of not knowing best business practices, or how to scale, or a good class structure, or correct movement technique, or appropriate stimilus for new people. I don't know any of them personally besides Kelly a bit, but I can tell you that there was a ton of trial-and-error and awkward reaching out for help in that era because of how inexperienced everyone was in the grand scheme of CrossFit. 

My observation is the direction HQ seems to be moving is to provide value to affiliates by offering things that can make it easier to succeed. I hope it's not out of bounds for me to share a word of caution for new affiliate owners - not against joining the CAP or the affiliate roundtables or client lead generator stuff, or whatever else comes down the line, but rather for skipping the first step that, from my perspective, allowed the great coaches to truly become great. If you don't allow yourself a long time period to mess up - even in ways that can't be recouped - it is going to be difficult to get the resilience and longevity the OG CrossFit coaches have shown.

WORKOUT THEMES
Two movements coupled to give a rough cardio/endurance dose without having to stop for stamina reasons. Jumping, unilateral loading, monostructural, falling, and squatting are all themes here.

MAIN DECISION
Do I keep it gangsta and read "hang power snatches" as a full squat or do I pansy out and do a muscle-snatch? (I pansied out, FWIW)

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
15 hang snatches with a bar

CONSISTENCY SCALE
For time:
90 calories row
90 dumbbell hang snatches
*did I do the math right?

INTENSITY SCALE
As is, just really sprint the row/run. Also, probably muscle snatch

INJURY SCALE
Upper body - just use one arm
Lower body - AMRAP in 20 minutes of: 20 hip extensions, 10 one arm press (right), 10 one-arm press (left)

MY STUFF
11:07, hang power snatch (40# first round and 50# next two), ran 800, 600, 400m

GENERAL FEAR LEVEL: 8

Really cool stuff! Thanks  CrossFit, I'll be smacking this one up tomorrow.