four rest days

5 rnds
5 dl 120
10 strict burps
5:57

accessory

5:26 RX

M/39/5’9”/195#

6:51 - Rx’d

Bray - 6:13 - 185 lbs. 

hice 2 rondas de 5 DL 125 ki y 10 burpees, descansé lo mismo que me tomé y lo repetí. Terminé el trabajo en 5 minutos y comencé una sesión de zona 2 en el remo de 20 min totales. 1600 faciles, 400 rapidos y 200 recuperando livianisimo.

Agradecido

Got a terrible month, slowly comming back and surprisingly I made it in a really good time, I felt like a tortoise but I will stop comparing myself with my past times. Im giving 100% of what I got today

Male Rx 4:20, last 3:47

Male rx 175cm 

4:57 Rx

7:10

M/54/5'9''/160

RX'D VERSION 
5 ROUNDS
5DEADS @275LB
10 BURPEES 
7:38

M/26/5'8"/165lb
CrossFit AFK

3:43 - Rx (Really pushed the transition from burpee to deadlift. The first 3 or so burpees were slower into each round to catch my breath.)

Lesson Plan:
Warm-up
3 rounds
12 GHD hip extensions
24 jumping jacks
3 down dog hold into cobra hold, 3-sec count
3 deep lunge stretch into thoracic rotation hold, 3-sec count, each side
Skill
Practice burpees
3-5 reps each
Hands to floor and jump
Top half burpee with a step back, practice both legs
Top half burpee with a jump back
Push-ups
Burpees
Practice deadlifts, with an empty barbell
10 reps each
Bottom half deadlift, deadlift to bottom of the knee 
Top half deadlift, from top of the knee to standing
Pause deadlift, at the bottom
Deadlift
Build-up
Deadlift, build up to or above workout weight
7-7-5-5-3-3 reps
Practice 2-4 bar-facing burpees between deadlift sets.
Workout of the day
Stamina and cool-down
4 rounds of:
10-20 second single arm heavy dumbbell farmer hold, each side
1-minute seated pike stretch
1-minute seated straddle stretch
-use the dumbbell in front as an anchor to help pull yourself into the stretch. 

6:09 s
155# 

previous score: 6:59 (50 second PR)

F/25/5’5/148
CrossFit AFK

5:45

14:51 with 185# DL.  Rt meniscus is still a little tender so went carefully and conservatively

10 DL & 10 BU (135)
10:25

9:30, used 225 round 1 then dropped to 205, back felt a little twingy. Last time did 7:22@185 DL. Miserably hot and sticky…

7:47

4:18 rxd

M/43/140lb

5 Rounds for Time:
5 DLs (225)
10 Burpees
*4:56 

Troy 
5rds: 4:13
5 DL (185)
10 Burpees

Jodi
5rds: 4:35
5 DL(115)
5 Burpees

GWU: 3rds
30JJs/10 OHSqt/10pushup/
10goodmornings/10situps/:45sampson

SPWU: 7DL w/ :2 pause at knee
5 DL w/ :2 pause at floor
BUILDUP: 5DL(light) 3 Burpee
5DL (mod) 3 Burpee
3DL (wod) 3 Burpee

COOLDOWN: walk 
2rds hollow rocks/catcows/:45lying banded hamstring

110 Kg DL

4:40

4:16 rx 

4:19 rx, ow

 Very happy with my time of 5:28. Almost completely unbroken. Scaled DL to 225. Probably could have done Rx with some rest after the burpees but oh well. 

RXd. completed after 220725. fatigued and taking it hard on myself lately. lost some push.

6:32.

2021: 4:45

5:23. @255 lb deadlift.  

5 rds: 5x135lb dl, 10 burpees: 7:32

6:20 RX

Rx’d: 4:51

210722: 5:14

180710: 5:35

Home version :
5 RFT :
5 russian KB swings (28kg)
10 burpees 

3'08

Then accessory work :
EMOM 16
1/ max diamond push-ups 
2/ 2x30" side plank
3/ slow banded facepulls
4/ rest

10' cool-down footing

4:26, 225 lbs
Compare to 180710: 4:46 Rx

10:09 as Rx (125kg)

2:57 RX

5 rounds in 9:48 of:
5 deadlifts, 185#
10 burpees

Intermediate Option: 225# DL

6:45

M/49/5'7"/168#

Scales to 165#
8:47

Sc
04:18
205 lb

Intermediate 5:07

Intermediate 
5:33

Intermediate
5:50

Compare to 210722: 6:16 (same scale but using hex bar with iron plates)

3:58rx

5:11
205 lbs. 

180710
205 lbs. 
5:20

Rx   2:58

F 55, 128 lbs
Rx 5:15

Intermediate modified

5 rounds
135lb deadlift
10 burpees 6:23

Today: Rx 7:33
7/22/21: Rx 8:35

Beginner Day 4

5 RFT
5 DL (48kg) max kb weight at home
5 burpees

6:00

Fiddling with a band and 8kg KB round the neck before and after each round of DL. +2x 20kg KB
Painful burpees - triceps and chest DOMS after 220722 WOD (ring rows, dips, KB swings), It's only Day 4 of CrossFit :D

9:50 55lbs

53/ 190/ 5’11”
Sunday send it workout
Full effort on this one
RX 275 deadlift 
4:12 

M 52/205/6’
Intermediate scale.  4:41.  

225lbs deadlift

5:30

M/47/6'2'/185#

Scaled to 225# the rest as rx'd 4:37...compare to with same scale was 4:22

4:45

220lbs

Warm-up:
Run 1.35mi
WOD:
5 rounds 
195 dead lift 
10 burpees
12'55"

Modified:
--
5 rounds for time of:
20 DB deadlifts @ 2x15 kg DBs 
10 burpees

220724: 09'42''
210722: 13'02''
--
30 km road biking in the morning. 
Peace. 

Scaled to 225#
7:47

180710:  6:35, 225#
120819:  7:45, 215#

59/5’8”/155

Rx 
4:12

210722
4:35

It's really just 50 burpees with some deadlift breaks

4:54 Rx

4:41 #185
Afternoon same scale, didn’t stop until my wife was done, didn’t count 
Wife #65 with 10 burpees 11:24 

Beginner Option:
5 rounds for time of:
5 deadlifts
5 burpees
225 lbs 5:36

Scaled to 
205# DL
7:56
m/52/175
Reality is I should have done 185# DL, but found my compare to times and 
wanted to see how they compare.....so with same scales....
compare to July 10, 2018
6:16
Aug, 19. 2012
9:40

185lbs
4:52

Did a 17-mile challenge yesterday: 20+ pound backpack, trailrunning "barefoot" 0-rise shoes, full fast from dinner the night before. (Goal was 20mi but trail turned out to be short.) So I'm really fatigued but it was SO FUN -- inspired by that 35/35 video a couple of weeks back.

8:44
10KBS 24kg
10 burpees 

5 rounds 
185 dead lift 
10 burpees 6:11

Champions Club Scaling Notes

RANT
Again, this is where it's important to know the context of the workout to understand the intended stimulus. In 2008, a deadlift at 275 in a workout would be considered heavy; now it is probably a shade on the higher end of medium. 

WORKOUT THEMES
Weightlifting and gymnastics. A test originally designed to get a lot of participants through a series of workouts in an efficient time frame. Changing orientation, squatting with midline emphasis, jumping, and range of motion are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

TECHNIQUE SCALE
10 rounds of:
10 deadlifts
10 burpees
*turn off the timer and go for quality

CONSISTENCY SCALE
1 round for time of:
50 burpees
25 deadlifts

INTENSITY SCALE
6 rounds as listed, but take a 3-minute break after the first 3 rounds. Try to beat your time on the last three

MY STUFF
4:50, first 2 rounds at 225 then next 3 at 275

GENERAL FEAR LEVEL: 8

6:48
@255lbs. 

too heavy. No regerts 

5:53 intemediate, begin with the RX weight, for 5 reps

Good