CFWUx2 10*45/95dl+1sqcl
56:44
Last run in Green belt with Kali (longer than 800, to bottom of hill/open grass and back)

26:36
75 lbs 

after two days of rest

wu: bike, scales
skill: running drills

wod:		4 rnds
			20 sqcl 35 kg
			800 m run (to much, I should have scaled this down)
				28:00

post: walking

35:21 - Rx’d
Performed outside in 82 degree weather. 

34:23 as rx’d. Singles the first 3 rounds, then 3’s, and a 2 on round 4. Runs SLOW. Ate a big brunch and regretted it during the warmup onward. Should’ve done this fasted since it was all cardio. Weight felt light, and I know it’s supposed to be on this one, but in my early 30’s this would’ve been a real challenge for my legs. 

Almost quit during the warmup, almost capped at 28:00...pushed on though. 

185/42/176cm 

duplicate 

25:22 Rx

road was snowy so run was a little slower than normal 

m/43/155

30.24 @ 35# DB Hang Squat Cleans

Jon

As RX’d:

35:55

43 / 6’0 / 195

M/36/6'/175#

29:14 Rx

Deo gratias

26:39 Rx
compare to was 29:39

30:55 s
65#
400m

F/25/5’5/145
CrossFit AFK

29:31at 55kg running on treadmill so maybe could have run faster 

Great recipe! I made this tonight for my family and it was a hit. Thank you!

M/26/5'8"/160lb
CrossFit AFK

26:25 - Rx (Runs were not as fast as I wanted, but cleans were pretty steady. Mostly singles until last round. Doubles for last round. Legs are tired.)

Did a fair amount of biking to/from work during the day and a hard 15 km running session yesterday, so I skipped the running and modified this, using 2x 12,5 KG DB:
--
For time
20 front squats
20 single-arm shoulder press, alternating L/R
20 front squats
20 shoulder press
20 front squats
20 push press
20 front squats
20 push jerk
TIME 18'39''
--
Cashed out with 20 more FS + 20 SDLHP. 

Scaler/Sub - 3 rounds: 20 squat clean (115-lbs), 20 bar-over-burpee, 20 box jump 24", 20 box step-up 24"
22:30
Feeling old
m/53/5'11"/190#	

Scaled closer to Beginner, with mods

4 rds for time
10 hang squat cleans, 45# bar
500m row, Concept 2, res 6

16:53

As rx’d, 26:34 (PR).

Ouch, so nasty.  PR by a minute but had to really work for it.  Was not really in a great frame of mind coming in – exhausted by round 1 – but stuck with it and squat cleans improved with each round.  Did them 10-5-5 the whole way, which saved some time.  Runs did not improve – those definitely felt worse each round.  But was able to gut them out.

48m/5'10"/180

Scaled to 3 RFT of
20 squat cleans, 75#
~500-550m runs, dodging occasional ice patches. 
24:43

I had a 4th round in me, but this was a first step back into lifting from the ground after tweaking my back a few weeks ago. So far so good!

59/5’8”/153

Scaled to 40lb db

24:25

25:43. Still rehabbing forearms so used 75lbs and did 10 squat cleans and 10 SP per round. Still a burner. 

4 rds for time
10 squat cleans 55#
400 meter run/jog
19:34

27:55 
scaled load to 95# else Rx

M/48/5'7"/170#

Intermediate scale (75#):
29:17

No compare to data. Broke the SC every 5 with 3-5 breaths before continuing. Transitions took too long. Haven't been running much at all and it is showing.

30:01 
105#
rx run

Rx’d:  30:12 
181018: 34:52

Nursing the strained adductor, I took this slow and steady:
Scaled to 4 rounds of
20 dumbbell hang squat cleans, 2 x 28-lb dumbbells
800m run (more like a jog)
27:45

I tried to keep most of the work on the left leg. Still, this really hurt. I shouldn't have done this. I've probably set my recovery back at least a week. I am going to avoid all leg work for a while, except rowing.

Beginner option.  Used 65 pounds.  26:00 

26:44 
scaled to 95lbs
runs Rx

Ty age 7
20 hang squat cleans 10lbs
800m bike
23:56

4 Rounds:
20 Squat Cleans (115#)
2,000-m C2 Bike
= 25:31

Absolute Newbie Territory Here:

I scaled it back to only 20 pounds but still was doing 20 reps each round and still kept the full 800s.

I squeaked in at 32:16.

38:55 #20 vest #75 bar with grips 

4 RFT
20 squat clean 95 lbs
600m TrueForm Runner
28:25

TrueForm run took a toll on my calves. Happy to do the cleans in sets of 5!

Was going to tack this on after Friday's heavy thrusters. No way. Will try again on its own day.

Beginner Option: 5:20-538-5:45-6:02 
4 rounds for time of:
10 squat cleans (115 lbs)
400-m run

M/183cm/71kg
4 rounds
15 squat cleans 55lbs
800-m run
58'22''

24:08

75lbs

I make these, but I add some fresh or shredded mozzarella on top before I put them in the oven.  Delicious!

M/175cm/95kg
4RFT
20 Saquat Cleans 115#
1000m Row
27'48''

Champions Club Scaling Notes

RANT
Two days ago somebody at the gym - don't remember who - asked me if CrossFit.com tends to avoid putting running in workouts during the winter months as a courtesy to people that live in snowy climates. I didn't spoil it, but I thought of this workout coming up and just laughed.

WORKOUT THEMES
Long and medium. Jumping with weight and a big range of motion, monostructural, both movements have a rough effect on the other, but it's something you can work through if you feel like dealing yourself that much discomfort

ASSUMED
Cleans are unbroken

MAIN DECISION
Rx because you can or scale to hit that miserable stimulus

TECHNIQUE SCALE
As is, maybe cut the run a bit, and obviously drop the weight

CONSISTENCY SCALE
2 rounds, mush everything together, cleans are unbroken

INTENSITY SCALE
2 rounds as listed, but rest as needed between rounds - meaning an all-out sprint

MY STUFF
23:13, everything done outside in the snow/ice. I did not have a fun time.

GENERAL FEAR LEVEL: 8