elizabeth
15-10-5
hsqcl 60 kg
wall walk to front roll
14:07

13:46 - Rx’d
PR!!!!

Strict dips and very clean squat cleans hehhe

16:20 no much gas left 

Male rx 24y175cm89kg

5min47 
RX

10:00

Intermediate: 8 min 

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

8:23 - Rx (Threes for the first two rounds of cleans and all dips. Singles on the last nine cleans. Back felt better today but conditioning is lacking. Full body stamina and CVRE was blasted on this one. About 2-minute slow with the squat cleans in there instead of power cleans.)

12:31 with strict dips/squat cleans

This may be a Pr for squatty-Liz. Legs felt stronger than ever -used to get debilitating DOMS before I was even finished but lungs are still the weak point here. Power/strict  Elizabeth well under 6m. But moving myself and 135 through a squat is more than twice the work of a power clean. Probably could’ve gone faster but the 9’s would be been a real struggle. Held about the same pace throughout-maybe a little faster through the 9’s. 

Broke cleans into singles until last 2 reps. 
8-7-6/6-5-4/5-3-1 dips 

Lost almost 10lb in the past month, no wonder I feel so gassed lately. I have been skipping warmups due to stress and feeling like I’m in a caloric deficit. Guess I was right! Fasted as usual and no warmup other than a couple front squats at 95, a couple squat cleans at 95, and 115…to check in with the knees, and a 5 sec. hold at the bottom of a ring dip! 

173/43/176cm

M/36/6’/178#

8:59 Rx

Deo gratias 

7'28 Rx 

7:30
65lb and tailgate pushups
Meine Tochter
18lb KB alternating and tailgate pushups
6:31

First CF workout in 3 years,  Prost

13:30, worst time I think I’ve ever had since starting CF 16 years ago. PR is 6:44, last one year ago was 8:28. Getting older sucks!

Scaled to 95lbs after seeing last year's 10 min cap and I was only done the 15 squat cleans at 135lbs. Parallel bar dips. 

6:12.

Beginner scaling 
15,12,9 
55lbs squats cleans, pushups
7:00 mins

Beginner scale-ish:
21-15-09 
55# squat cleans & regular push ups 

42/F/20lbs overweight

8:34 Rx

12:07 Rx

Traveled over the weekend. Completed today, Wednesday 8/31 -- fasting day (but I had a 100cal protein hit):
95lbs barbell, dips with 1 heel on the bo (for ROM, identical to 2021)
7:53

2021: 11:22 (emphasis on form, ROM)
2020: 9:59 (same weight, dips w/NO box)
Today's not even close! Attributing gains to C2 rower.

Wow, those squat cleans take their toll.
7:52 rx
M/53/175/5'11"

7:48 rx

21-15-9 reps in 10:56 of:
Squat cleans, 95#
Ring dips, assisted

RX 61kg/135lbs

9’18

squat clean 1 by 1 
ring dips 7+7+7/ 9+6 / 9

11:23

Last 3 dips banded 

10:41
50 kg (110 lb)

5:40:47
Beginner with mods
squat cleans 24#
mod push ups

23:42 #95lbs

35/M/5'6"/168#
Whooped me 😵‍💫😵🤧😷
RX
16:29
Trying to get it back post Covid
(+ covid 19AUG22) 

Scaled to 115# PC
6:29
Compare to: same scale 5:13

Knew I wasn't doing this at a PR pace, but didn't think I slowed down as much as I did.  Oh well.

Modified Elizabeth 
15-12-9
#Squat Cleans @75lbs 
#ring dips 
Last set of 9 I did push ups
Out of gas ⛽ 😪 nothing left in my arms
9:57
😓 😰 💧 

7:01

21-15-9

Sqt CL(95lbs)
Ring Dips

GWU: 3x 200m Jog/10 Sqt/5 Push-up 
SPWU: Spider-Man/ PVC CL Prog./ Empty BB Prog/ ^ Wod weight

Ring Support/sSupport Lower/Jumping Dip/Dip

COOLDOWN: Spider-Man/ Banded Front Rack

Modified:
--
2 rounds of: 

21-15-9 reps for time of:
DB squat cleans @ 2x12,5 kg DB
Bench dips

5-min rest between rounds 

Round 1: 10' 22'' | Round 2: 09' 49'' | 210506: 11' 30''
--
Peace.

10:15 scaled 
15-12-9
95 lbs clean
ring dips

M/47/6'2"/180#

Scaled to 115# power cleans the rest as rx'd
5:08

14:44 Rx

15-12-9 reps for time of:
Squat cleans (75lb)
Ring dips

7:55

Ladies Rx, bar dips

7:54

Rx’d: 10:17 (PR using squat cleans)

Last time using squats cleans on this was 161209:  13:47

Scaled to
115# pc
strict ring dips
8:50
m/52/175
I actually think my 1 hr nap beforehand made me slower:)
compare to
21 15 9
Pwr Cln @ 115#
ring dips
6:26
m/51/175

Scale for life.  95#s = 6:06
42/m/160

5/6/21: Rx power cln/Parallel bar dips...11:43
Today: 15/12/9 135# sq cln/ring dip...27:16

Dumbbell squat cleans 50lb dbs
bar dips
21/15/9

10:34

11:40 95lbs

THAT SUCKED! 
9:07 #115 did most in sets of 3 
Afternoon #95 8:28 (garage was a sauna)
Wife #25 Bar Dips 14:38

Jenn & Spencer are the BEST!! Both amazing coaches and made the Lv 1 course in Danbury so much fun, what an awesome weekend. Thanks again.

11:37

https://youtu.be/3DdSOQ8SbhY

15-12-9 reps for time of:
Squat cleans
Banded Ring dips
95 lbs clean
7:49

death and misery indeed, subbed 50kg bar and bench dips (feet resting) 21-15-9 | 13:08mins

Lee 43yrs Push Ups 60kg 5.17
Noah 14yrs Push Ups 30kg 9.10

Globo wod: If you don't have rings sub either TRX dips, weighted bar dips (20/15 lbs), or do dips between benches or chairs.  For cleans if you don't have bumpers you can either do low hang cleans or use risers or a rack to elevate the bar to the proper starting position.  Dumbbells sub 50/35lb dbs, full movement for the squat cleans. 

Bodyweight sub 21-15-9 burpee pullups and dips (or 2/1 hand release pushups, if nothing is available for dips). 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Squatting with upright torso, pushing without connection, core to extremity, range of motion, death and misery.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

TECHNIQUE SCALE
4 rounds of:
2:00 clean practice
2:00 rings practice

CONSISTENCY SCALE
1 round of:
45 cleans
45 ring dips

INTENSITY SCALE
Sub 15-10-5 burpees for ring dips

MY STUFF
7:24, didn't feel it at all today and took this at around a 7, but didn't check the box. Still a miserable dose.

GENERAL FEAR LEVEL: 10

Had a fabulous weekend with Todd, Chris and the whole crew at the L2 in Miami Lakes (Caution CF)!! 

Chris and Todd, at our Lv2 course in Miami, crushed it! Many thanks. 

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?