CFWUx2 5 hbe sub for BE
17:26
5*20 hbe
4*15 wb

22:28 Rx

16:45 - Rx’d

September 30th, 2021*

wu: bike, pvc, scales
skill: db variations

wod:			5 rnds
			15 leg back extensions on box (no ghd)
			15 sg db thruster 15 kg (no wall)
					11:29

post: bike, stretch

* Seven days off between this and the prior wod: regeneration, focus, motivation.

F/51/5'6"/145
Back ext in sets of 20
60 wall balls (4 sets)
9:58

23:27-or37 I forget. Last time 13:51...

8 sets of wallballs this time...6 last time I think. Largest was 14 and smallest was 8...last time 16 and 11. Unbroken wallballs again but this time I felt them in my lower back. Don’t remember feeling that last time. 
Rested a bit more this time before hip-back extensions in addition to taking 2 extra breaks and I think my added fatigue and time may have been due in part to a slower tempo on execution...low back smoked. 

179/42/176cm

9:08 rx

Rx
19:37

90wbs 

3:29

13:50 s
70 
5 breaks
13-23-35-47-59-70

F/24/5’5/140
CrossFit AFK

M/35/6'/175#

21:19 Rx
(135 wall-ball shots)

Deo gratias

15 
15
17
17
16
20

15 x6 90 wbs
20 lb 10ft

18:50 

Male 23y 175cm 82kg

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

16:20 - Rx (6 breaks)

13:40 Rx

4 sets of 25 reps

M/28/6’1”/198lbs

6'15" RX

8:59, beginner. Much harder than I anticipated.

RX, 28:17
15/25/35/43/51/60/70/80/91/100

completed 8/15. Subbed 45lb good mornings and 10lb wall ball as high as I could throw it.

5:29 with x2 rounds of wall balls. 

Felt like I missed the point with this WOD, but it was still a good workout. Followed it with 8/15's WOD.

7:35, broke at 33,55,76,100 so did 3 rounds of the WB. Last was 9:35 with 4 breaks

Hip ext on my bench. 3 rounds...4:50

Rx'd (ish)
11:25

No GHD rack, just the Roman Chair.  Been out several days due to a leg infection - good to get back into it to some extent.

RX：23'34''.
https://youtu.be/Mhp4TJ1xrGg

19 mile XC MTB Race 1:36.51

first workout 
-400m run w/ clean 185 x10 rounds
my time:35:28

95 clean 400m run x10 rounds
wifes time : 31:43

second workout
100 hip-back extensions
15 wall balls 20#
my time: 10:01 

15wall balls 14#
wifes time 11:11

final workout bench press
65% 75% 5 reps 1 rep 85% max 
145-165-195

12:56 Rx, with 45 wall balls 

191017:  60 with 45 thrusters, 45#, in 9:15
170703:  15:12 rx 

58/5’8”/155

8:02
Subbed 
100 Good Mornings (45#)
2 sets of 15 Wall Balls (10#) (@ 50 reps & 100 reps)

Compare: 9:07 3 sets of wall balls

15:12 Rx'd (HBE in 7 sets)
m/53/5'11"/200#	

4 rds

25 Supermans
15 WB

5:45

Rx’d: 6:25

191017: 7:10

Subbed 16lbs dumbbell thrusters for wallballs
14:35
23+7*+13+15+13+12+17**
6 breaks = 90 thrusters

Notes:
1) Tuck that shirt in! *On 2nd shift, my shirt fell over my head, forced a break at 7 reps.
2) Push past the mental limit -- every round could be more like **that last one.
3) Slower is better -- pushing the HBE pace equals bad form and a quick burnout.

Beginner Option:
For time: 11:40,5x10 wall balls 
50 hip-back extensions 5x10
Each time you break a set or rest at the bottom, stop and perform 10wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
♀ 6-lb. ball ♂ 12-lb. ball

5 rounds for time:
30 Superman (1” hold at top)
20 DB thrusters (2x20# DBs)

9:46

I could never justify the purchase of a GHD machine. Too big and too expensive for something I would only use for hip and/or back extensions. (GHD sit-ups and my back don’t get along.)

Subs:
2x15# DBs thrusters for wall balls

3:37 

(Total of 3 sets)

29:26 I think I did 11 rounds of 10 Oh well. The last half I did 20 wall balls. My transitions were really slow from being so dizzy (head rush). Fun One! Thanks CF

Modified, using 2x 7,5 kg dumbbells
--
For time:
100 russian DB swings
For each break, 15 DB thrusters.
SCORE: 10'17''. Sets of 30 / 25 / 15 / 20 / 10 swings. 4 x 15 thrusters.
--

Thought I could do the swings in 2 or 3 sets max, but it was almost  30° C before 8am... really tough....😰

Practiced good mornings with DB as warm-up. Did a few more sets after. In all, around 100 thrusters and 140 swings. 

Despite the heat, nice and solid WOD.

For quality/untimed

broke into sets of 20
75 20# wall balls

Thank you, Alex, for encouraging movement virtuosity over time, particularly in relation to the spine.

Champions Club Scaling Notes

RANT
For a reference, I would consider a Just a Workout CrossFit WOD as a 7 out of 10 in General Fear Level; a 7 meaning you are lying on your back after and short of breath. Most typical AMRAP in 20 workouts with a GMW combination will give you that. An 8 is the same but the lying on the ground is the kind where no position you put yourself in is comfortable; fetal position is tough on the legs, on your side is tough on the arms, on your back makes you dizzy, so you just end up squirming around for like 10 or 15 minutes. A 9 is all the above plus a headache and nausea. A 10 is... yeah, if you've been there you know. On the other end, a 6 gives you a workout feel but you have the ability to stand in the immediate aftermath. A 5 is right on that border of wanting to do it and not wanting to do it; a set of 5 back squats feels that way after the 3rd rep. And lower than that usually has a lot to do with stamina playing a factor in your intensity feel. Or it's a testing day.

WORKOUT THEMES
Using jumping with a rather large range of motion to punish for a lack of stamina in the midline. Specific themes also include squatting without connection, pushing with an accuracy component, global flexion/extension.

MAIN DECISION
Is my midline control/strength/stamina good enough to make this workout format a good choice for the day?

TECHNIQUE SCALE
Do 150 wallballs for time, each time you stop the rhythm perform 30 hollow rocks

CONSISTENCY SCALE
As is, just go slower than you want to on the hip-back extensions.

INTENSITY SCALE
2 rounds of:
Max reps wallballs
15 slow hip-back extensions
Rest as needed between rounds

MY STUFF
Didn't really keep track of time, but I used a 14-lb. ball and did about 60 hip-back extensions and 40 hip extensions.

GENERAL FEAR LEVEL: 5