5:33 RX (all singles)

M/40/5’9”/195#

20 cal echo
15 c&j 60 kg
10 strict burps kasten over
15 c&j 60 kg
20 cal echo
	9:50

M/27/5'8"/170lb
CrossFit AFK

6:09 - Rx (Had to beat my partner -6:11-. The second bike was brutal. stayed in mid 70RPM on the first bike. Barely could stay above 60RPM on the second bike. Steady singles on clean and jerks.)

RXd. completed after 221113 wod. Bike and c&j station about 50s walk apart. 

12:08. 

165lbs was probably too heavy. After 4 reps turned to singles with power and push jerks. First four was switching it up too much. 

7:49 with ski erg, otherwise as rx’d. Rebound from pow clean into p jerk most reps but a couple split jerks in there. Under a min on the cals. :52 for the second round. “Skied” between 1600-1400 cals/hr. 
First time on a ski erg, but it felt awesome! 
Weight felt heavy today, probably since this is my 5th day working out and I did Hard Cindy, followed by a wod with 52 hspu yesterday. Not sore, just not feeling as strong today in the arms and shoulders. 

I used tie-down straps to temporarily mount my ski erg to the pullup bar on my infinity rig to try it out, since I’ve been too lazy to mount it to the wall…worked great! 

180#43%176cm

6'24" w/ Row & 135lb Hang Cleans

Scaled 135lb 
300mts run 

6:30

6:36 Rx (Echo Bike)

Subbed 20 cal row for bike.  Otherwise as rx’d, 6:26.

This was almost identical to back in 2016 when I did it on the bike.  First row in about a minute, singles for all clean and jerks, last row in ~45 seconds.  Time then was 6:22.  Could have gone a hair faster today as well – the rower reset itself, and I had meant to turn it back on during the C&Js but forgot.  I pulled a good 5 seconds before it turned itself back on.

49m/5'10"/180

Scaled to 61kg (135lb)
@4.36

M/36/6’/175#

For time:
20-cal. row
20 clean and jerks 165 lb.
20-cal. row

5:38

Deo gratias

9:29 @ 135

RX

M/22/5.75

06:23

Intermediate Option:
Subbed - 30 Cal Row 
15:24

7:18:66
75 lb 
stationary bike level 10

Rx

8:27

SC 135# pwr cln, 8:10

6:40
Intermediate 

8:08 
Mom called on the last bike. So I did some talking- ish. 🤣 Mostly the dry air off the bike aggravated my throat. 

20 cal row, Concept2, res 10
20 clean and press, 115# (pretty strict press, not much dip)
20 cal row

7:32

Row might have been a little too easy (direct sub at 20 cal), although end round was tough after heavy breathing on clean and  presses. Lifts were heavy enough that I had to break up 20 into 3-4 sets. 

20161212 3:56
20221017 7:47

M/39/160
12:22

Women’s Rx weight
4:40

GWU: Full Body Rot.
2x 5-10cal Bike/10 KBS/10 KBGoblet/10 KB Press

SPWU: CL&J PVC Prog. ^wod

CoolDown: Legs & Shoulders 

Lung Burner!

Rx   4:07

*Bike Erg

Intermediate (135#), Echo bike

5:37. 

Singles on the bar. 

Subbed a 33 Cal row and 100 lb Brute Force sandbag clean and jerks. Those weren't very fun!

8:20 or so.

Intermediate w/ rower:  6:03

8:36

7:44 at 135 CJ. At home so actually got to do bike as rxd. 

 row the 1st round because bike was taken ;)
110lbs
10:40 mins

8:39 echo-type bike

5:20 Rx Assault bike
M/35/197
All single

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. Using fatigue (especially lungs) to challenge our power. Jumping, range of motion, unilateral loading, overhead, and core to extremity are also themes

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM	
								x
HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
400-meter run
10 [pick either clean or split jerk]

CONSISTENCY SCALE
For time:
Bike 40 calories
20 clean and jerks

INTENSITY SCALE
As is, just sprint the bike effort and lower the weight on clean and jerks so it can be 2 sets at the most

MY STUFF
5:15 if I remember correctly, 400m run and 115 on c&j

GENERAL FEAR LEVEL: 8

7:20
20-cal. bike, (L20 / 240 Watts)
20 clean and jerks, 105#
20-cal. bike, (L20 / 240 Watts)

Int 15:26 after 2 mile run

Intermediate 8:44

Int 5:44

Globo scale: dumbbells sub is 60/40lb dumbbells.  Bike subs are 25 calories rowing, 400m run, or 25 burpees. 

Row cals, 50 lb DB C&J
5:27 

Did landmine clean and jerks, 10 per arm  no weight! Wrist and shoulders still healing

Scaled/subbed

20 cal row (drag 7)
20 Squat Clean & Split Jerk (alternating feet)
20 cal row
8:41

Rough go again.  Mostly 3 at a time on the C&J, no dropping.

7:43

20-cal. bike
20 clean and jerks 165# for 3x, 17 x @135#
20-cal. bike
10:34

Scaled to
20 cal AB
20 pc and jrk @ 135#
20 cal AB
10:10
m/52/175
compare to
subbed row 20 cal
20 pc/jrk @ 135#
20 cal row
9:33

3:15
20 cal echo
20 40# DB CJ
20 cal echo

Modified:
--
For time:

40 DB SDLHP @ 2x 7,5 kg
20 DB clean and jerks @ 2x 12,5 kg
40 DB SDLHP @ 2x 7,5 kg

> 7'29''
--
Peace.

Rx
Airdyne bike calibration is off, likely did an extra 30%. C&Js mostly in sets of 5 took 3min. Steel weights so mostly touch and go since they can't be dropped.
8:17

Son(14)
@115lbs
Same conditions, C&Js were 2 at a time.
14:41

3:48 with 95lbs. Stayed light today

First time trying this movement.  Started with some reps at 45lb and practicing the pendulum feel of using my thighs to push it out and up.  Was easy up through 115 then I think my technique broke down going up to 145.  Cleaned easy at 115 and did my reps there. Will add more weight next time and start there earlier. Was a bit worn down by the time moving to higher weight and didn't want to risk injury.

60kg.
30'

16:30
75 libras 

Scaled to Rx minus with 155 lbs. Plan was to do sets of 5 but could only hold for two sets. After that, 3s and closed out with a single. Moderate pace on Airdyne for initial ride, then full send on the second.
Finished in 7:37.

Scaled to row cals & 145lb c&j

6:18

Intermediate Option:
For time:
20-cal. bike
20 clean and jerks (Split)
20-cal. bike
135 lb
12:59

Intermediate 
around 12 minutes 

Echo bike, #115 5:07
CJ were very slow mostly singles, I’ve been dealing with slit cold 
Afterwards ran 5.75 miles with #20 vest just under 60 min. 

95lbs
6:30

4:44
45 lb DB 

M/48/6'2"/185#

Scaled/modified to 44# DxKB clean and jerks the rest as rx'd
4:38

(Sub 100 Skips for Bike)
Lee (60Kg) 4.12
Noah (30kg) 7.23
Christy (20Kg) 5.04

17:00