CFWUx2 5*45*2
28r
56-67-78-89-100-111

February 15th, 2022 (one day rest); forenoon

wu: slihps, hip accessory
skill: bar

wod:		emom'
			  5 thruster
  +10 kg every 5 minutes 
		30 / 40 / 50 / 5x1 60 kg

post: walk, back accessory, stretch

Made it through one round plus two reps of 135 lbs. 

M/ 47/ 138 lbs/ 5’-6”
Thrusters are a bit of a weak spot for me and I very rarely train them. Great reason to try this today I thought.
I started with 75, then increased 10lbs every 5 minutes.
I was done after 24 rounds but after I completed 95a and got to 105 lbs I thought it was too much volume and not enough weight so I went 2 rounds on 105 and 2 rounds with 115. 
the heavier sets were done more of a pure FS into a press instead of holding the bar a bit in front. It’s more stable but a lot slower to cycle reps. 
oddly my right forearm was locking up/ cramping towards the last 5 rounds. 
good workout. I will do less sets early and go heavier next time.

Made it through minute 17 rx’d UB but then stopped. I have been feeling I need an active recovery week lately and skipping this WOD yesterday and being unmotivated/achy today seals the deal: lighter/active recovery week started. Tomorrow’s WOD should fit right in, after some light snatch technique work...

180/42/176cm

 Rx
5 rounds-75/95/115/135 lbs
1 round 155lbs 
3 Reps 155lbs 

Completed 25 min as RX the 26 round did only 4! Failed the fifth.


Male Rx 23y 175cm 86kg 🛐

20 minutes.  65, 75, 85, 95

JonNYC

started with 25# dumbbells

15 rounds + 0 reps w/55# dumbbells

17+3 s
35-45-55-(65) 

F/25/5’5/140
CrossFit AFK

M/26/5'8"/155lb
CrossFit AFK

21+4 - Rx (the jump from 135 to 155 was heavy)

21 rounds rx

0:00-15:00 as written
15:00-20:00 at 125 instead of 135
20:00-21:00 got 5 reps at 135
21:00-22:00, 3 reps (2/1) at 130 and called it quits
Compare to 20:00 +3 reps Rx.  I was definitely stronger 5 years ago,

M/35/6'/175#

One rep in minute 26 (126 total), Rx

Deo gratias

Rx’d: 17 rds + 4 reps

160420: Rx’d 15 rds

Thrusters we’re not happening today, so as modified:
5 squats followed by 5 shoulder press on a hammer strength press machine. Kept the time sequence. Stopped after completing 135# string.

15 rounds + 1/5 on minute 1 of 135#
Total reps 76

Only light DBs avalilable, so I modified this one to: 
--
With a continuously running clock, complete 10 thrusters every minute.
From 0:00-5:00: 2x 5 kg DB
From 5:00-10:00: 2x 7,5 kg DB
From 10:00-15:00: 2x 9,5 kg DB
From 15:00-16:00: 2x 12,5 kg DB
SCORE: 16 minutes - 160 reps
--
Really appreciate this pattern. Did 5 more reps EMOM until 20 minutes using 2x 12,5 kg DB
Later in the day, did a "death by thrusters" version with 2x 9,5 kg DB: starting with 10 reps, increasing by 1 every minute. But only made it to 6 minutes...
Still, this was fun and A LOT of thrusters. 

5 - 1 arm thrusters with dumbbell.
0-5 minutes - 35lb
5-10 - 45
10-15 - 55
15-20 - 65  Thought about going to 75lb, but was pretty sure could not do 5 and also was a little concerned about having to drop it, and that would not have been pretty.

20 minutes complete, plus 2 reps at 155 lbs Rx

23 min + 4 reps rxd
155# felt like a ton of bricks

126 reps RX (1 rep at 175#)
M/38/5’9”/195#

14:40mins

30kg/      40kg/     50kg
0-4min/ 5-9min/  10-14min 
from fairly well rested missing last rep on last minute

25 mins Rx

Completed in the a.m.

16 rounds as RXd-ish (did not have the plate combo for 75lbs, used 65lbs instead).

Got to 3 reps after round 16 before the minute buzzer. Did another 5 reps the minute after to finish it off, 3,2. Definitely a more challenging workout than it looked at the start!

12 rounds. Stopped early as I’m recovering from a back injury. Also did a 2.35 mile run before the WOD

Shoulder Rehabilitation scale:

EMOM 10 1 minute sets of:
3x push press 95#
5x knees to elbows

Couldn't do thrusters today I smoked my quads in a cycling workout this morning

M/47/6"2"/180#

Modified to DxKB thrusters the rest as rx'd 
26# DxKB 
35# DxKB 
40# DxKB 
44# DxKB 
53# DxKB...got last rep in last round with about 3 seconds to spare so stopped there so 25 minutes and 125 reps

Rx
16 rounds plus a couple (135lb ending weight)

Should have done all those cleans yesterday 😫

M/30s/230lbs

21+2 reps

26 minutes complete + 3 reps in minute 27 = 133 reps Rx'd
PR by 8 reps
I really appreciate this WOD - it changed thrusters for me, in a good way, the first time I did it in 2014 (and the 4 other times I repeated it since then). 
m/53/5'11"/191#

Scaled to 75-85-95-105# to get more reps in. 
90 reps/18 min (3 rounds at 105#) before I knocked it off to protect the back. And shoulders.  Didn’t help that I did heavy squats yesterday!

59/5’8”/156

Loved the throwback video with Pat and Wes!  Lotta good videos out there from the early days. 

160422:  75-95-105# and 75 reps/15 min before knocking it off early. 

Scaled to:
5 sets of 5 reps 2x30#DBs
5 sets of 5 reps 2x45#DBs
5 sets of 6 reps 2x45#DBs
5 sets of 7 reps 2x45#DBs
5 sets of 8 reps 2x45#DBs

1 rep of 2x70#DBs

time: 25:10

27mins
112 reps Rx
3rd Round of 175lbs 2 reps

48/5'7"/170#

From 0:00-5:00 use 55 lbs
From 5:00-10:00 use 75 lbs
From 10:00-15:00 use  95lbs
From 15:00-20:00 use 105lbs
from 20:00-25:00 use 115 lbs 2- reps

Beginner
0:00 - 5:00 5 x 45lbs
5:00 - 10:00 5 x 65lbs

55-75-95-3 rounds of 115
19 min. 

25 min plus 4 thruster Rx

15 rounds plus 1 rep at 135. Last was 15 plus 2 reps at 135. This one’s deceptive…

24 min and 4 thrusters at 155-lb, as rx’d

60-70-80-90-100* lbs
*finished 3 rds + 3 reps (18 reps) of 100lb
Total = 23+ minutes / 118 thrusters

58 yo m 5’5” 150lbs
start with 35lbs increase @ 10 lb increments

stopped at instability

18:10

Rx  15 minutes + 1 rep @ 135lbs 

From 0:00-5:00 use 45 lbs

From 5:00-10:00 use 65 lbs

From 10:00-15:00 use  85lbs

From 15:90-20:00 use 105lbs

from 20:00  135 lbs 1- rep

Brutal!! Well done chaps ;)

17min 135#

26MIN.175 lbs.
https://youtu.be/OkEQ6JWc1l0

Globo scale: If you are using iron plates today it's OK to do this one in a rack.  
Dumbbells sub: female 15/25/30/35/40/45/50/55/60 lbs, add +5 ea round thereafter, do "Death" by sets (increase by 1 rep every minute) after the 5th minute if you max the available dumbbells.   Male: 35/45/55/65/75/80/85, add+5 lbs each round thereafter, do "Death by" sets (increase by 1 rep every minute) after the final 5 minutes if you max the available dumbbells. Kgs make appropriate jumps down the dumbbell rack.  If the dumbbell rack is sparse see below. 

Busy gym: If you can get a bar and plates and a space go to town.  If not, pick a single set of dumbbells, ideally 35/50lbs,  and do "death by Thrusters" on a 25 minute clock, reset to 1 after failure, and work until 25 minutes are up.  Scale as needed to get at least to the 10th minute on thrusters. Post the highest score and number of reps completed. 

Bodyweight/ equipmentless sub: death by burpees on a 25 minute clock.  If possible jump to a target or over something. Reset to 1 rep and work back up if/ when you fail, and work until 25 minutes are up. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and Medium. Maybe long and heavy. Pushing with skill, jumping with a ton of ROM, squatting with speed are also themes, Stamina plays a major factor, as well as endurance.

MAIN DECISION
Is 5 reps at a time going to give me a good enough dose?

TECHNIQUE SCALE
15 minutes
Thruster for 40 seconds
Rest for 20

CONSISTENCY SCALE
Pick the same weight and go for all 15 minutes at that weight

INTENSITY SCALE
Only move up in weight if your speed on the 5 reps stays consistent. For example, if if takes you 15 seconds to do 5 reps at 115, then 19 seconds at 135, then you would go back down to 115.

INJURY SCALE
Pick one movement you can do at full capacity and do the technique scale

MY STUFF
Consistency scale, 135 lbs. 

GENERAL FEAR LEVEL: 6