CFWUx2 4*35*3
45:57
45lb dbs

next day; midday

wu: bike, basics

wod:		3 rnds
			100 du
			50 sg db alternating snatches @ 18 kg
			20/15/10 strict black band assisted pull ups
				23:17

post: walk, crosser, stretch, bike

28:02
Intermediate option

15kg D.B 
20:51

88 or 84 du unbroken on first round wuuuuu

21:01 



Butterfly pu, alternated db snatch



MaleRX24y175cm86kg 

22:40 as rx’d. 10/10/10/10/5/5 on snatches
strategic breaks on dubs and pull-ups until final round. 1:33 for first 100 dubs. 


180/42/176cm

Rx
18:30

M53/5' 5"/150

3 RFT-
100 Jump & double taps
Snatches 35#, alt each 5 & 50-40-30 reps
20 pull-ups

14:17

Scaled to 35lb DBs / 100 SUs rather than DUs:

30:30

43 / 6’0 / 195

As rx’d, 21:50. 

Turn up the suck baby.  That’s a lot of dubs, but they went okay.  Got some big chunks of 20-30+, but also had a bunch of trips each round.  Happy to get through them.  Snatches were more taxing than expected; normally these are programmed as alternating, which is annoying but also gives me built in rest since I don’t transfer the DB in mid-air.  I did sets of 10 with each arm to start and then sets of 5 near the end.  Pull-ups were pretty grippy after the snatches – did them 15-10 / 10-10-5 / 10-5-5-5.

48m/5'10"/180

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

19:27 - Rx (Dubs were a little off today. Did mostly sets of 5s per arm on snatches with some bigger sets and alternating mixed in. Pull-ups were sets of 6-8)

19:19 s
120 SU
25# DB
Jumping pull-ups 

F/25/5’5/140
CrossFit AFK

19:11 40#db

One arm db snatch w/ 50lb db
struct pull ups

26:37

☆CFHIM 25:28 

M/35/6'/175#

21:38 Rx
(6:50/14:00/21:38)

Deo gratias

SC to 35#db...36:36
(10:00/11:25/15:11) last round killed me!

26:52

M 51/195/6’
19:56.
Scaled the dumbbell snatch to#35.

M / 87.2kg / 37

24:30
100 DU x 3
50 x SASNATCH @15kg x 3
75 PU (Kipping) x 3

3 rounds in 26:19 of:
100 single-unders
50 dumbbell snatches, 25#
25 Ring rows

200 singles 
25 dumbbell snatches 35#
10 pullups 

13:27

wife 
200 singles 
25 dumbbell snatches  25#
10 jumping pull ups
 
14:37

3 rds
75 double unders
37 dumbbell snatches at 35#
15 pull ups
16:45

Scaled
75 DU
35 DB S at 30lb
20 pullups

19:45 

low back was really tight today after the cleans and squats from the last two workouts. Had to do about 30 minutes of yoga for mobility, and warm up to feel decent. This is what I get for slacking off in December.

Men's Intermediate Scale
23:04

DUs went better than I anticipated, but still not good enough - 43 was my longest string.  No gas today too.

3 rounds of:
100 double thigh slaps(jumped at least high enough for a DUB each rep but without tripping over a rope)
50 DB snatches @52lbs
25 pull-ups

19:53

M/30s/225lbs

M48/5'7"/168#

3 rounds for time of:
150 single unders
50 dumbbell snatches @ 35lbs
15 strict pull-ups

19:18

3 rds for time
100 single unders
50 db snatches #25db
20 kipping pullups
20:55

Scaled DB-snatch to 50-40-30 reps
22:34
m/53/5'11"/189#

Scaled to
3 rnds
100 jumping jacks
50 kb snatches 35# kb
25 strict pull ups
25:52
m/51/175

Modified:
--
3 rounds for time of:
100 jumping jacks
50 dumbbell snatches w/ a 15 kg DB
25 body-weight rows
SCORE: 28' 43''
--

Rx’d: 25:23

Scaled to 3 RFT of
100 jump and tucks
50 DB snatches alternating arms every 5 reps, 35#
20 pull-ups 
25:12

59/5’8”/157

lowered DU to 50 per round. all else as RXd.

28:02.

I wanted to try this as close to RXd as possible, and thought if I reduced DU to 50 reps I could keep it to 2min per round. not the case the 2nd and last round, couldn't string together much of everything. 150 DB snatches are no joke. my grip still hurts.

18:27. Beginner

M/40/183/95

Intm- 19.31 🤘

M/47/6'2"/180#

Scaled to women's rx'd 
17:53

30:17 wore #20 vest 150 singles #35 DBs 
My only goal for 2022 is to learn Double unders. 

Subbed 25 cal row for 100 DUs
50x 35-lb dumbbell snatches
25x pull-ups - rds.2 & 3 pull-ups were jumping (rd.1 was kipped)
21:54

3 rounds:

100 double-unders
50 push-ups
25 pull-ups

17:58

Middle round of doubles took forever. 

Scaled to:
100 plate hops
35lb DB snatch 
Pull-ups Rx

18:54

Beginner:

3 rounds for time of:

50 log presses (70# log press bar)

25 dumbbell snatches @ 45 # kb

10 seated pulldowns @ 90 #

14:40

37 yo 242# male

RX:17'59''.
https://youtu.be/r3-Q3AWHA-g

 I think isn't a good idea to link heart and modernity. 
The heart have several millions years, it's the most important organ of the human body. I think we can't describe him with her react to the modern lifestyle (under 300 year for the car)..
Futher i think it's necessary to listen the heart to match with him, if your heart rate when you sit at your computer are the same that on a Cindy we have a disconnect between heart and reality.

Chuck is so well spoken and I could listen to him all day.  But, I think the question deserves a deeper exploration.  Heart rate can be a good measure of intensity during physical exertion even though it is susceptible to other factors that Chuck mentioned like caffeine, adrenaline, etc.  There is an ideal heart rate, or range, that allows for extended peak performance as opposed to failure.  And, that varies per person based on a variety of factors.  But, an awareness of that ideal training zone and seeking to improve upon it over time could certainly prove to be a great measurement tool.

Champions Club Scaling Notes

RANT
So this morning I was going through the scaling stuff for our college kids on the back squat/hspu workout, and I asked them where they thought that workout would fall under. Danielle said medium weight and long duration, Cecilia said medium/medium, the rest of them said something similar, except Owen, who said short duration was possible. I agreed, saying a CF Games firebreather would be able to do that workout in 8 minutes. Then I scroll on the comments yesterday to see that Charlie freaking Pokorny did that thing in SIX AND A HALF MINUTES! At 53 years old! Did I read that right? What a beast! That is all.

WORKOUT THEMES
Medium weight/medium duration. Maybe short duration. Dumbbell snatches can only go so fast, I suppose. Anyway, you also have jumping with elasticity, jumping with weight and unilateral loading, and core-to-extremity as themes as well.

ASSUMED
Double-unders can be a conditioning piece.

MAIN DECISION
Preserve the movements and lose some intensity, or scale the movements to keep the intensity? I am starting to feel like that's the main decision for a lot of workouts now that I think about it...

TECHNIQUE SCALE
As is, lose the timer.

CONSISTENCY SCALE
All reps have to be unbroken or the set starts over again.

INTENSITY SCALE
Sub plate jumps for double-unders and sub ring rows for pull-ups. (Auto-correct initially switched it to "double-udders," which might have been a bit confusing for the new folks here).

MY STUFF
21:something. Not a great showing, but getting back into the swing of things after about a week of in-season workouts. Dropped to a 35-lb. dumbbell midway through round 2 and that sped things up quite a bit.

GENERAL FEAR LEVEL: 7

Intriguing comment yesterday, Chris. 

Beginner Option:
3 rounds for time of:
100 single-unders
25 dumbbell snatches
10 jumping pull-ups
25-lb DBs 9:08