11:07 Rx      Previous: 11:32
(175lbs)



GWU: 2x 1min Row/:30 JJs/:30 KBS

SPWU: Box Jumps: Broad Jumps/Pract Box Jumps

DL: pvc/^ Wod weight

Cool Down: 400m Walk

11:45 RX

M/40/5’9”/195#

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

9:44 - Rx (Box jumps felt good today)

9min18
Rx

Rx 9:45
165lb 

10:00 as rx’d at 185lb deadlift. I might be a little lighter than that but whatever. PR by 5 seconds. Fell off in the rows a bit 1:54/1:58/1:58 but basically unbroken and rebounding except for accidental breaks for balance on round 2 and 3 of box jumps. 

Did after 221118 as a “warmup”

Modified:
--
3 rounds for time of:

50 Db SDLHP @ 2x 7,5 kg DB
24 DB deadlifts @ 2x 12,5 kg DB
20 weighted lunges @ 2x 7,5 kg DB

> 17'43''
--
Peace.

Gym turkey day 22
3 rnds
250m row
12 x 175# dl
21x 20” box stepups

12:37
Hr 150 at end

11.24. 22
3 rnds
250m row
12 x 175# dl
21x 20” box stepups

12:37
Hr 150 at end

AFI shirt throwback too

M/36/6’/175#

11:00 Rx
(DLs unbroken, all box jumps performed with step down)

Deo gratias

10:28 Rx (24” box, slightly Rx+)
m/43/155

500 m row
17:53 @225 
24in Box jump

M/51/195/5’11”

11:09 RX. 27sec faster than 2017. 1:50/1:56/1:56 on row. 7/5 DL. Jump/step down. 

13:00

10:37 rx
Heartbuster!!!
M/53/175#/5'11"

Kind of late, been on a busy schedule and decided to got after it today on a Sunday. 

Did some barbell work beforehand

rx in 14:22. nice one

11:59 rx’d

10:09 rx (205#)

18:06

3 rds
500 m row
12 DL @ 155 lbs
18 box jump @ 24 in

Beginner modified:
40 SDHP, 26# kettlebell
9 deadlifts, 53# kettlebell
15 box step ups
11:11:17
===========
F/50yo/5’7”/115#

9:42 with 185lb on the barbell

M/29/6’1”/200lbs

12:28 Rx 

210908 12:27 Rx 

Wow .. this was a doozy 
Didn't have a rower so I subbed [1 SDHP @45 LBS =10 M ]
50 SDHP 
155 LBS DEADLIFT
18" box 📦 
Approx 14 minutes

10:25 compared to 11:17
175# BW

10’50 …
48 sec de moins que l’année dernière …

3rds of
500m row
12 dl @95lbs
21 step ups 
12:12

14:15 rx 175#

50 kg under 20 minutes
rowing average 2:05 per 500m stretch
checked the box only no standing

RXd. @ 195lbs

11:48. 

220908 - 11:03 @ 185 lbs and subbed running for rowing. 

Rx 16:35

Rx 11:11

14:37 Rx

After round 1 I felt like I had the posterior chain of a newborn baby 

10:43 RX

14:39 using 185

Rx+
@24" box and 225lbs
9:30

Son(15)
13:30
Rx
@20" box and 175lbs

Completed Intermediate in 13:50. I nailed it!

Beginner 4th workout ever:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in box
 135 lbs
11:49

3rds: 11:32
 
500m Row
12 BW DL (175lbs)
21 Box Jumps (20”)

3 RFT
500m row
12 DL 135
21 BSU 20”
12:34

M/48/6'2"/180#

Rx'd 
11:45...fighting through upper respiratory funk heart and lungs hurt this was three seconds faster than compare to with same weight 

Intermediate
14:19

3RFT
500m row
12 DL 185#
21 Tuck Jump
12:24

Subbed tuck jumps for box jumps because no box or suitable platform.  Haven't weighed myself in a while so used the same weight as last time.  Reps unbroken.  Transitions better this time though still too slow. Row - 1:44, 1:47, 1:47 (drag 6)

Compare to 210908: Same except box jumps. 15:00 something I think (didn't check time before I started)

11:51, 160lbs trapbar deadlifts

Compare to - 12:46

Rx’d: 11:18 @ 170# DL (BW)

210908:  11:52 @ 175# DL (BW)

Scaled: 

3 RFT:
500m Row
12 - 135 lb deadlift 
21 Box Jumps 20 in 

Time: 13:51

“Fat Christine”
3 rounds for time of:
500-m row
12 deadlifts, 1.25x bodyweight (225#)
21 box jumps, 24-in box

As rx’d, 12:38.

Was quite a bit slower than normal Christine, but part of that is I did step downs for the box jumps.  Box jumps were definitely the worst, but deads were tough too – broke rounds 2 and 3 at 6-6.  Christine is so additive – everything hits the hips and lower back.

49m/5'10"/180

13:10   185#, 18" box

11:08

https://youtu.be/LHixReQBsK4

9/8/21: Rx, 195#...16:28
Today: Rx 195#...13:19

Rx- 175-BW

Time 16:24

14:50

bw 205

Subbed 50 KB swings for the row

11.07

Scaled to:
2  x 50lb dumbbells for deadlifts 

10:48

BW is 200lb and I put 185lb on the bar. Finished about 12:30. 

I lost time on transitions and on box jumps in rounds two and three. Was unbroken but just wasn't cycling quickly. row times were 1:55, 2:00, 2:03. Not really sure where I would make up several minutes on this workout, except to just cycle faster on everything. If I did this again tomorrow I would probably push for a 1:50 row and faster transitions. That alone would give me back a whole :60.

3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box

Don’t have rower, so subbed SDHP and did 20 each round 
14:25

13:23 #170 Rows: 1:41, 1:48, 1:51 BW 168lbs. 
Wife 16:10 # 65 .5 mile Rogue, 12’’ box BW 84lbs. 

210908 15:29 BW 175
201126 17:33

15:01 rx

210908:  15:09
130902:  13:53

Good to see Kevin Ogar giving adaptive tips on the “compare to” page. 

60/5’8”/155

Rx (~155)
14:46
What a mess. Very poor sleep last night turned into utter failure today.

Wow, how times have changed. 

Me and wifey I go you go format. Only one Rower and box. 

Wifey - 16:05
Me - 15:11

rx barbell 185#
12:38. Goal was sub 10. Way underestimated this one 

RX'ish???
used a trap bar for DL's @ 175# Wish I bought a trap bar years ago.....
step ups
14:55
m/52/175

compare to
3 rnds
500m row
12 DL @ BW=175#
21 step ups to 20" box
18:19
m/51/175
compare to
3 rnds
50 sdhp
12 dl @ 175#
21 step up to 20" box
17:45

M/35y-o/75kg
Rx
 9:37

M/175/41
Boots and Utilities 
RX 10:14

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in box
 135 lbs
11:47

Champions Club Scaling Notes

RANT
It is really incredible how much different a workout is when you don't... you know... try hard. I checked the box with today's workout and it ended up being a 4 or 5ish for me; so what did I need to do to get a better workout feel? Add weight to deadlifts? Make the box jump higher? Run further? Add a few extra rounds? Nope... just do the thing in 7 minutes. That, I think, is the thing I constantly find most impressive about the original CrossFit prescription. Minimum effective dose done at a high intensity makes for some humbling fitness.

WORKOUT THEMES
A variation of another benchmark. Monostructural, weightlifting, gymnastics. Jumping, squatting with an emphasis on pushing and midline, proportioned to your build/bodyweight.

					SHORT		MEDIUM		LONG

LIGHT
								x
MEDIUM

HEAVY

STAMINA SCALE
All rounds mushed into 1

ENDURANCE SCALE
Do each individual round for time, rest however long the round took

COORDINATION SCALE
5 rounds (much slower)
Row 250-500m
21 deadlifts (light weight)
21 box jumps (step-down/feet together)

MY STUFF
8:55, used 135 instead of 170, checked the box

GENERAL FEAR LEVEL: 8