CFWUx2 5*30dbthr*3
21:52

after one day of rest

wu: bike, slihps
skill: 2 db basics

wod:		3 rnds
			1 min du
			15 k2e
			1 min du
			15 2 db thruster 15 kg
				15:44; ca. 460 du

post: echo, heavy accessory, walk

20:38
Rx’d outside in 90 degree weather. 

16:51
kb 16kg

16:50

Subbed due to lack of motivation and medial epicondyle pain. I’m good at KTE so I don’t feel bad taking a break. Warmed up to them but then did 9 sets, e3m, consisting of:
3 sets, 20 Db thrusters unbroken 40’s 
:46, :44, :42
6x200m run: 50, 48, 45, 43, 43, 37 seconds. First 5 were out and back turning around a telephone pole. Last run was halfway around the block straight through with a slight slowdown on the last two runs for a dog walker taking up the whole sidewalk. 

Still very tough, but glad to catch my breath each time I got gassed today rather than suffocate for 15 minutes. 

Fasted.

185/42/176cm

22.11 with 25# DBs.  

M/36/6'/175#

15:06 Rx

Deo gratias

3 rounds
run 200 m
20 knee raises
run 200m
20 db thrusters @#20db
13:38

At Home 1200 hrs 57 degrees
3 rounds @ 17:15
Run 200 meters
Knee raises with elbow straps
Run 200 meters
20 Thrusters 25 lb DB’s

3 rds for time
Stair Sprint x 5 (down + up, basement stair)
15 abmat situps
Stair Sprint x 5 (down + up, basement stair)
15 dumbbell thrusters 15# dbs

10:57

Steady breather throughout. Could have pushed a little harder on runs, but my knees are still sore and didn't wanna over do it.

Intermediate scale = 12:21

Intermediate Scale with 250m row subbed for runs
17:22

Ouch! Thought I was moving better than that.

16 53

3 rounds in 19:30 of:
Run 200 meters
10 knees-to-elbows
Run 200 meters
20 dumbbell thrusters, 25#

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

14:36 - Rx (The runs were gnarly. Broke the other two exercises each twice every round.)

13:46

RX: 12:30

Sub run for 3* echo bike (600m). 25# DB...19:23 (6:00/6:40/6:43)

I was torn between Barbell Thrusters with Rx weight or plus up with 45s…
The 45s won out and I finished in 11:20.
Was pleasantly surprised at the pace that I maintained.
I loved the mix of cardio, gymnastics and lifting.

40lb single dumbbell goblet thrusters 21:51

Saved the runs for later and modified this, using 2x 12,5 kg DB
--
3 rounds for time of:
20 DB SDLHP
20 leg raises (lying on the floor) 
12 burpees 
20 DB thrusters 
TIME: 23'52''
--
Underestimated the difficulty, or my fatigue levels. Turned out much harder than I anticipated. But it was certainly "high intensity". 
Later did a 40' running session including 10x 200m with a 1' rest between reps. Splits were not great, but it felt good. 

15:43

200m Rows
K2EB
75# barbell thrusters

m/43/153#

Intermediate scale
11:28
Row and K2C instead of run/K2E

Rx+
Performed outside with 42lbs dumbbells, slow today, couldn't catch my breath

14:40

M/30s/225lbs

Son(14):
Used one 42lb dumbbell for gobblet thrusters, those and knees to chest in sets of 15
14:20

13:35 Rx'd
m/53/5'11"/190#	

As rx’d, 12:44 (PR).

Another one I thought I’d be unlikely to PR – so pleased with this.  Unbroken thrusters.  Actually did toes-to-bar instead of knees-to-elbows.  Broke those 10-5-5 for rounds 1 and 3.  Went 12-8 on round 2, also surprising.  Running after thrusters is rough, but these felt a little better than last time.

48m/5'10"/180

20:00 RX 

16:45. At home, used 25lb plates for thruster, v ups for KTE. Running in the rain. 

Dumbell 11kg
Run 6x35mt 
15' 46"

3lb db’s 
17:07

17:48 Rx

Birthday today so I also did 49 burpees for each year.

M/49/5'7"/170#

Rx’d: 14:02

210317: 13:57

14:26 #30 DBs Enjoyed that one! 

12:58

15:37 

fun!! 

It’s -4 degrees out, so scaled/subbed to 250m rows and thrusters with 26 and 25# kbs. 
16:30
59/5’8”/154

Sheryl subbed/scaled to 250m rows, 15 abmat sit-ups and 15 thrusters with 10# DBs, untimed. 

M/33/6’2”/210#
3 rounds for time:
200m run
20 knees-to-elbows
200m run
20 thrusters (95 lb)
= 12:10
Sorry, no 40# DBs and I was too scared to use 50’s.

scaled to 30 lb
time of : 16'16''

M/47/6'2"/185#

Scaled to 35# KB thrusters the rest as rx'd 15:20

Leg injury. Subbed:
200m row
20 toes to bar
200m row
20 dumbbell push press (2 x 31-lb)
11:44

Male/46
Almost rx'd just subbed 16kg kettlebells for dumbells
14:08

Hollow rocks, 30lbs dumbbells

10:31

Scaled to 30lb. DB’s
All else Rx

15:04

Rx 20:40

Done at the Y, so not a great place to run, subbed 200m row for each run. Completed after weighted pullups from yesterday. 

15:18.

Feel like I never see knees to elbows as an RXd piece of the workout, had to check standards. Turns out I thought hanging knee raises were K2E! Glad I checked in! 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and medium (possibly light). Using endurance/heavy breathing to challenge range of motion at the hips. Pulling from the hips, pushing from the hips, core to extremity, and monostructural are all themes as well.

ASSUMED
Thrusters are always unbroken, k2e are mostly unbroken

MAIN DECISION
Go for best overall power output or go for best power output specifically on the run and live with the rest?  In other words, pace the run for a better overall time or sprint the run to challenge the other movements the most.

TECHNIQUE SCALE
5 rounds
400m run
20 kipping knees to elbows (scale rom)
20 dumbbell thrusters (lighten weight so unbroken)

CONSISTENCY SCALE
1 round
1200m run
60 strict knees to elbows
60 dumbbell thrusters

INTENSITY SCALE
Rest for 2 minutes after the k2e and rest for 2 minutes after the db thrusters.

MY STUFF
15:43. Did 20# dumbbell thrusters. Consistency scale

GENERAL FEAR LEVEL: 7

3 rounds for time of: 19:45-35lbs d.b.’s
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters