49 years old 15:41 really big sets. Super sore after this one 

F/30/5'3"

RX: 24:26 10/7/24 
compared to 26:16 6/12/23

CFWUx2 10*45*2 burgener 1 rep of each*67lbs
46:49

25:55 Rx 

29:26 Rx’d 

August 27th, 2021

wu: bike, scales, planks
skill: pvc, db

wod:		  ANDI
				10 rnds
			10 hpsn
			10 push press
			10 sdhp
			10 fsq
			  29:22; @ 25 kg

post: walk

47:00

Male Rx
28:29

39:58 with 75lbs. Last time just over 30m rx. 

Didn’t mean to scale this up and started to second guess myself during the snatches, thinking, “man my shoulder and grip stamina has gone downhill”. Nope. Just my memory and reading comprehension skills. 

182lbs./42/176cm

32:24 as RXd.

210114 was 30:20. sucks to be heading in the wrong direction, but just could not get through the front squats quickly at the end. everything else had a decent pace, but would not have been a lot lower in time. 

1/14/21: Rx, 47:59 (11:08/5:32/13:24/17:54)
Today: Rx, 39:35 (10:51/5:59/11:49/10:56)

Rx
28:13🤮🤮🤮

35:30 Rx’d

I'm súper proud 

23:14 

As Male RX 

23y 175cm 82kg

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

25:00 - Rx

32:32 s
75 reps across the board 
45#

F/24/5’5/140
CrossFit AFK

35:28 rx’d

M/35/6'/175#

30:10 Rx

Rx’d: 27:45
210114: 30:00

☆CFHIM 33:03

Completed on 7/18

18:21 45lbs

210114
 28:56

25:57

A nerve in my lower back was going haywire during warmup with an empty bar, so I did Angie instead.

Angie with strict pull ups:
22:27 (PR by 2:01!)

I was looking forward to doing Andi to. Well, except for SDLHP. Kettlebell swings are much safer.

38/M/185
used 35# DBs; switched to BW squats at rep 65 because my lower back was starting to feel it. 
34:48

34:26 Rx'd
Compare to: Intermediate 20:41

I put in my comments for 210114 to do this Rx'd the next time - well this was it. What a difference that 20# made (or my fitness just got that much worse).

31:45; 38 YO Male @ 200#

RX 35:50
M/40/205

20:03 Rx

tried to stick to sets of 20 on all movements. PP ended up being sets of 25

60:M
12:12
RX but 50’s vs 100’s

M 50/190/6'
26:28 as rxd.  

36:10 RX

27:18 rx

210123 - 29:53 rx

45lbs (empty) barbell
21:50
Hoped for <20. Snatches were a drag.

Andi
29:39:
100 hang power snatches, 45#
100 push presses, 45#
100 sumo deadlift high pulls,45#
100 front squats, 45#

27'10" scaled with odd object (~15kg)

Done with 40kg

35:25 RX

Great video
Scaled to 50 reps each with Rx weight.
M/53
32:25

RX:34'.
https://youtu.be/3lOy6yMfm6o

34:59 rx 

41/6’/180

Modified / scaled: used 2x9,5 kg DB
--
Andi: For time:
100 DB hang power snatches, alternating arms every 10 reps 
100 DB push presses
100 DB sumo deadlift high pulls
100 DB front squats
SCORE:  27' 50'' (6'30'', 13'49'', 19'19'', 27'50'')
COMPARE TO 210114: 38'52'' (7'40'', 17'56'', 26'00'', 38'52'')
--
Big improvement in strength and mostly technique, especially on the presses and squats. 
Either way, this is a terrific WOD. Really enjoyed it once again. Also, great workout tips video. 👍
10 km run in the early morning. 

Great video, much appreciated 👍

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

24:27 Rx'd
210114 was 24:48
On the 4th day of a cold that is starting to dig in...
m/53/5'11"/200#	

29:53 Rx

Compare to: 29:48 Rx 

mis cielos

Scaled to 2x30#DBs.

23:15

60% Andi, 45#
Unintentionally untimed. 

modified

50 reps with slow ish controlled descents to protect and strengthen cranky shoulder. Also concurrent philosophy lessons with the five and six year old.

21m23s

good

Rx’d 27:18
8:07, 5:05, 7:58, 6:21
post shoulder workout 

19:03. 50 reps each, totally blown from month break from covid and camping…
Lady time did 75 reps each. 

26:25

Rx
27:35

The squats took almost 10min of that

M/30s/225

36'46" as Rx'd

Andi
For time:32::30
100 hang power snatches 8:43
100 push presses 7:46
100 sumo deadlift high pulls 6:45
100 front squats 9:26
37 lbs

Muchas gracias por el briefing sencillo, directo y con toda las informacions necesarias.

1. Run 4km 29:11

2.Long time no see 상희 
5 rounds for time of:
10 pull-ups
10 bar-dips
10 toes to bars
10 pistol alt.
-13:56

26:13 rx

Women's rx
30:03
compare to w/same scale
27:30
Would like to blame my week of vacation, but
I actually got some decent fitness in during vacation.
Oh well:)
m/51/175

M/46/6'2"/180#

Women's rx'd 22:48 legs were shot front squats took 7+ mins...last time same scale in 20:41

RX, 33:53
HPS - 9:54
PP - 6:15
SDHP - 9:25
FS - 8:19

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Is my technique good enough on all 4 movements to go "for time"?

WORKOUT THEMES
A twist of a benchmark workout, 4 barbell movements in which the intensity feel comes from doing a ton of reps without stopping as opposed to going really fast or heavy. Core-to-extremity is the theme in the first 3 movements and squatting with an upright torso and light weight also.

TECHNIQUE SCALE
As is, turn off the timer and/or do 2 rounds of 50

CONSISTENCY SCALE
Move on from one exercise once you set the bar down (so you might not end up doing all 100 reps)

INTENSITY SCALE
2 rounds, 60 the first round, 40 the next, scale weight so everything is unbroken

INJURY SCALE
Upper-body - For time: Run 1 mile, 100 hip extensions, 200 sit-ups, 300 squats, run 1 mile
Lower-body - 3 rounds for time of: row 1,000 meters, 50 sit-ups, 50 back extensions

MY STUFF
Didn't get to this one yet, did yesterday's but was kind of a pansy about it. Might come back to it.

GENERAL FEAR LEVEL: 6