CFWUx2 10*45 jerk*2 2*95 jerk*2
17:04

next day

4rnds (RX)
15 push jerk 60 kg
50 asq
17:23

8:42 RX (145#)

M/39/5’9”/195#

No access to a barbell. Used a pair of 50 lbs. dumbbells. 
12:27

Did it with 140lb Weight 185lb

20:30 arms weak
Pushjerk

175cm84kg24y

SC to 95#, air sq...17:57 (3:11/5:22/5:05/4:19)

11:52 with 55lb. Dumbells to rest medial epicondyle(s) a bit after yesterday. First 2 rounds unbroken jerks, then 2 sets, then 3. 


180#43%176cm

135# jerk: 12:45

11:52 with 95lb bar

M/26/5'8"/170lb
CrossFit AFK

10:02 - Rx (127lb is 3/4 BW for me. Jerks at 130lb, unbroken on first 3 rounds. One no rep in round 3. Had to do 3 sets to finish the last round. Squats were steady but quick.)

Scaled to 95lbs

~12:30

43 / 6’0 / 195

11:53 s
35#

F/25/5’5/145
CrossFit AFK

Beginner ++ scaling
4 rounds for time
10 shoulder presses, 95#
25 squats, air

8:58

Went the extra round, and went much higher load than beginner scaling. It was worth it. Was just able to complete entire WOD without any significant break, and I was sweatin and breathin heavy at the end. Good workout!

M/6’3”/210

16:38 @ 155

M/36/6’/172#

11:00 at 130 lbs 

Deo gratias 

M/32/155#/5'7"

Weight: 115# 

6:27 Rx

My legs are absolutely toasted from that workout. 

12:30, modified using a pair of 55# DB's for the jerks

13:24 Rx'd
175lb press
This one was as hard as you want to make it. I took my time lol

50lb x15, 50 sq, 60 lb x 15, 50 sq, 50 lb x 15, 50 sq, 50 lb x 15, 50 sq...19 mins

8:42 rx (135# jerk)
M/53/175/5’11"

11:11

completed 6/19 in the morning. as RXd 150lbs = 75% BW.

13:14.

Mostly push jerks, but tossed some split jerks in on rounds 3 and 4. no round of jerks unbroken, got 13 reps on round 1, two sets round 2, four sets rounds 3 and 4. squats had some small pauses but nothing too long. woo baby that was tough!

With 20# weight vest, 9:47.

135# for jerks – did them 15 / 10-5 / 10-5 / 8-4-3.  A minibreak here and there in squats.  Leg fatigue from squats definitely made jerks harder.  Had trouble locking out a few in later rounds.  This would have been a real ass-kicker at 5 rounds – glad it only went 4! 

#weightvestmonth

49m/5'10"/180

155BW did 115#, 14mins

TIP: PUT the squats in on rest between reps of the Jerk, may have been highlighted in vid from coach...

M/34 - 22:51 as RX / 60kg/132lb barbell / slightly push jerk 

Sketchy back today, so modified to:
4 RFT
15 explosive push-ups 
50 squats, with a 10# DB
9:34

19:05
150lb pj

9:47 @135#

44m 175#

9:55 @ 145 
M/35/192

Same!!! I had a bad aortic heart valve. The doctor told me if i hadn't been doing CrossFit I would not have known and would have probably died in my sleep. The surgery was a sucess and I'm doing CrossFit 5 days a week again. CrossFit saved my live!! 

Subbed 15x push presses/jerks @ 75lbs = 50% bw
5:50

4 rounds for time of 

.15 push press
.50 squats 

~27Kg

15'30"

10:57 bw 170

Scaled weight to 115# Split Jerk (yes Chris S., I alternated feet each rep)
12:05

Broke SJ 8-7 then 5-5-5 for remaining rounds. Could have gone faster with push jerk but I am not a fan of how much I feel it in my knees and lower back afterward.

Rx   7:24 at 125lbs.

Bodyweight: 162.5lbs.

Great to see Coach B!!!

Scaled:
1 round 95lb barbell 
3 rounds 30 lb dumbbells 

6:58

M 51/200/6’
10:34@#105.

My weght is 63 kilos 
I was complete 3 rounds with 40kg barbell 
My time 14:07 

11:33 Rx @ 120

4RFT
15 Jerks 95# (55% BW)
50 squats
10:10

5 Rounds 4 Time
15 Jerks 75#
50 Air Squats
23:04

18:21 rx at 115lbs being 149lbs. 
In hindsight I should’ve gone with 100-105. 
broke sets into 5-5-5,8-7,8-7,7-5-3

My first week of CrossFit is now in the books.

I did the beginner's workout above, but with a 45 lbs bar since I didn't have a 35 lbs bar.

Finished in 5:22 and my lungs were absolutely burning.

I'm damn proud of my time, too, because I pushed it hard. It really helped me deal with something that happened yesterday. I could just focus on the workout.

12:15

80lbs

9:12

85lbs (55%)

Modified, using 2x 12,5 kg DB
--
4 rounds for time of:
20 DB push jerks  
50 squats
TIME: 12'58''
--
Peace.

Rx’d @ 130#:  14:50

M/39/171#/68”

F/5’8/130
rx (95lb I rounded down 😛)
14:45

Sunday morning workout 🥱
Rx
@167.5lbs
17:21

Probably went too heavy, I know I had some no-reps in the last couple rounds 
M/30s/225lbs

Son
@75lbs
14:05
M/14/165lbs

Are the 50 squats air squats or with the same weight as the jerk?

Rx: 13:51

14:55
First 2 rds intermediate, last 2 w/ 115

4 rounds in 16:57 of:
15 jerks, 115#
50 squats

Happy Father’s Day Gentlemen! 
11:56  w/#20 vest #95 bar 

Intermediate Option:
4 rounds for time of:
15 push jerks
50 squats
115 lb
12:08

I have a very similar story to Paul.  I had five bypasses in 2019. Thanks to CrossFit I’m a healthier happier father today. 

What was Paul’s diet/nutrition prior and leading up to his events and what is it like today?

Scaled to
w/20# vest
4nds
15 jrks @ 95#
50 sqts
11:33
m/52/175

"Be hard to kill" Way to stay in the game Paul!

I found out I was in Afib 100% of the time when I was 50.  I started Crossfit when I was 55 and have done the Open for 9 years.  I probably have 80% of cardio because two upper chambers don't help.  Crossfit has probably saved my life.  I can't wait for 65+ in Open this year.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Using stamina in the legs to challenge our jumping. Squatting, jumping with upright torso, core to extremity, skill, gymnastics, body-proportioned weightlifting are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM			x

HEAVY

SCALING FOR LIMITING FACTORS
Coordination - 4 rounds of: 30 jerk (empty bar) 50 squats, turn off timer
Stamina - all sets have to be unbroken or else workout is done
Speed - each set of squats has to be under 1 minute or workout is done

MY STUFF
9:17 as rx

GENERAL FEAR LEVEL: 6

Awesome! Coach B is the GOAT!