CFWUx2 5kb*2
25:51
24kg kb

March 16th, 2022 (one day off); midday

wu: bike, gymnastics
skill: kb basics

wod:			6 - 4 - 2
			min trash assault bike without a display
				  63 - 42 - 21
				  kbrs 24 kg
				  25 - 20 - 15
				   strict t2r
					24:08

post: walk, crosser, stretch, bike

As rx male 
25:10

Kb 50lb
And butterfly pu

24y175cm86kg

28:54 as prescribed. First 2 sets of swings broken 18-15-12-9-9, and 15-15-12. Pull-ups broken 8-7-6-5-4-3-3, 7-5-5-4-3, then 4’s. Ran slow from the get go but still had to hit the inhaler once or twice during swings. 

180/42/176cm

Rx
23:07

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

27:06 - Rx (Slaughter the whole time. That first set of swings put me in my place.)

22:24

☆CFHIM 29:53 (Assault Runner)

Rowed instead. 1500/1000/500 kept under 2:00/500m
Rx - 25:35 

M/35/6’/175#

26:22 Rx

Deo gratias 

Home & busy version 
FT :
90 jumping lunges 
63 KBS 28kg
36 v-ups 
60 jumping lunges 
42 KBS 
24 v-ups
30 jumping lunges
21 KBS 
12 v-ups 

18'40

22:57
50 lb dumbbell

24:58 RX male 40/5’11/200
it would’ve been faster, but I didn’t have a traditional pull up bar and had to use my rings as a pull up bar. That really caused havoc on my butterflies and Kips 
I’m just trying to keep up with Charlie

Modified to
1 lap around my block=910 meters
910 m jog
63 Russian kbs 53#
36 strict pull ups
910m jog
42 Rkbs 53#
24 strict pull ups
600m jog
24 Rkbs 53#
12 strict pull ups
26:53
compare to
rx'ish
russian kbs 53#
strict pull ups
runs/reps as rx
35:59
m/50/175

Rx’d: 20:41

200820: 22:21

1200-800-400m rows
Int. Scale kbs and pull-ups 
24:42

Tough one  

59/5’8”/155

21:54 (treadmill 0.5%, 50# db)

200828: 28:50 (1.5/1.0/0.5k rows, 50# kb)

RX - 38:00

22:09 rxd

Globo scale: sorry for the delay. As this is a bench mark, we want to keep subs to a minimum. If you're using a treadmill use a slight incline.For running, sub either 1500/1000/500m row; 75/50/25cal assault or echo bike, or 75/50/25 burpees.   For the kettlebell swings you can sub a dumbbell of equivalent or close to equivalent weight.   For pullups, cut them in half if you are doing strict pullups, or multiply by 1.5 if you have to do bodyweight rows.   If a pullup bar or row station isn't available sub burpees for the pullups.  Reminder that you can use the treadmill arms for bodyweight rows if you're in a hotel gym.

Busy gym:  try to do this one off peak or use a sub that works for your gym situation.  If not do all the pullups first, then swings, then finish off with the runs as a long chipper.

Bodyweight/ equipmentless sub: for the swings today sub an equivalent amount of tuck jumps and frog pumps. 

Scaled/Subbed:
1500m row
45 Russian DB swings (25#)
27 jumping pull-ups
1000m row
30 DB swings
17 jumping pull-ups
500m row
15 DB swings
9 jumping pull-ups
20:29

Kept the weight light and reduced the reps to try and protect the back. So far so good.

completed at the Y. had to use a treadmill for the runs. no 1.5 pood, so used 50lb KB (pretty close). 

22:38. 

the runs were a PITA as I had to load up a distance everytime. Used 1.5 incline each run and a set speed. Broke up the pull-ups into sets of 6. KB swings (American) were 2 sets each round except the last. 

1500m row
27 kettlebell swings
27 push-ups

1000m row
18 kettlebell swings
18 push-ups

500m row
9 kettlebell swings
9 push-ups

19:22

Rx*

25:08

*Used 55lbs in strapped together plates for KB
M/30s/225lbs

Today: 50# Russian KB swings...30:11
8/20/20: same sc...34:22

M/44/6’3”/215
22:42

prev:
2020: 22:45
2010: 22:32

23:35 Rx'd
Compare to 200820: 24:50 
m/53/5'11"/189#	

Subs:
45#DB for swings
non-kipping pull-ups 

21:58

M 51/195/6’
23:05 as rxd.

Modified, using a 15 kg DB and American swings 
--
For time:
Run 1,200 meters
70 DB swings 
36 body rows 
Run 800 meters
50 DB swings 
24 body rows 
Run 400 meters
30 DB swings 
12 body rows 
SCORE: 35' 12''
-- 
Adverse conditions today, but glad I pushed through this one.

26:50

Scaled to 30 lb Russian KB swings (heaviest there and that’s as high as my right shoulder can go)
started with strict pull-ups then switched to weight assisted strict. Can’t Kip at all. 
approx 45 minutes. 

23:59 Rx
M/43/5’8”/165

M48/5'7"/168#

Rx 33:20....ouch!

Run
Russian KB Swings, 24kg
Pullups

21:08

27:30, subbed bigly. 
.99,.66.,.33 miles elliptical for runs
pushups for KB
GHD sit-ups for pull-ups. 

For time
99 squats, 63 kbs @ 16-kg, 36 pull-ups 
66 squats, 42 kbs @ 16-kg, 24 pull-ups 
33 squats, 21 kbs @ 16-kg, 12 pull-ups 
18:42

No time to warm up

2400/1600/800m bike erg
45/30/16 kb swings 16kg
27/18/9 jumping pull up
Time : 17:54

58 yo m 5’5” 149 lbs

18 days til THR

COVID Booster side effects last week stopped training 

Airdine 78 kcal
63 kettlebell swing
36 pull-ups
Airdine 52 kcal
42 kettlebell swings
24 pull-ups
Airdine 26 kcal
21 kettlebell swings
12 pull-ups

kipping pull ups
16-kg KB

30:03

M/47/6'2/180#

Women's rx'd wanted to see if I could finish that scale in under 20 mins...nope 20:09

18:07
Run 600 meters
33 kettlebell swing, 35#
18 pull-ups
Run 400 meters
21 kettlebell swings, 35#
12 pull-ups
Run 200 meters
11 kettlebell swings, 35#
6 pull-ups

20:50 Compared to 200820  29:29 
I felt recked mentally and physically this morning. (I had to put my dog Belle down two days ago still recovering) So I set out to just finish. I feel much better! 

21:35 scaled didn’t have a heavy enough kb all strict pull-ups 

I will not attempt running or DUs or box jumps for another week. The calf feels great but I do not want to risk it. So, I subbed this:

Row 1500m-1000m-500m (C2!! Woo hoo!!)
63-42-21 Kettlebells @ 1 pood
36-24-12 Jumping pull-ups (shoulders to bar)
28:00

How can this be done under 20m? Granted, I'm a slow rower (about 2:10/500m).

3 rounds for time of:
30 cal assault bike
15 kettlebell swings@24kg
9 strict pull-ups

Time: 15:25

Rx 24:00

compare to 200820: 24:51

Beginner Option:
3 rounds for time of: 20:00
Run 400 meters
15 kettlebell swings 44 lbs 
9 jumping pull-ups

211220:RX:23'33''.https://youtu.be/3cQyKprSSj0
200820:RX:24'35''.https://youtu.be/IoDHDcZdNws

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium duration (maybe long) and medium weight. Pulling with skill, jumping with medium weight, monostructural movement at a distance that stamina plays a factor. Descending rep scheme so intensity can be preserved a bit.

MAIN DECISION
Do it as listed to check the rx box, or scale for a specific purpose?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
400m run
20 kips
15 kb swings

CONSISTENCY SCALE
2 rounds of:
1200m
65 kb swings
35 pull-ups

INTENSITY SCALE
Helen, burpees sub for pull-ups if needed

INJURY SCALE
Upper-body - 4 rounds, 400m run, 21 one-arm dumbbell thrusters
Lower-body - 5 rounds of: 2:00 handstand walk practice, 20 hip extensions, 10 strict pull-ups

MY STUFF
More Christmas workout stuff. Think I finally settled on one.

GENERAL FEAR LEVEL: 7