19’46” RX 315
DL broke 5-5-5 , 3-3-3-3-3, 5-5-5
2rd run 🤢


25y | brazil

18:55 RX

M/40/5’9”/195#

25:26 - Rx’d
Nice chipper!

20 mins 
3 rounds 
800 Mt 
15 DL @ 105lbs 

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

19:20 - Rx (Middle run was the worst)

16min10

subbed 175# deadlifts

19:29

M/ 36/ 5’8”/ 180

intermediate 
21:00*treadmill

-then-

10 min handstand practice

Haven’t run in awhile and it showed. Good thing to get back to this.

19:29 as rx’d 
DL broken 6/6/3, 6/6/3, 9/6
5@265 to “build up”
315 felt light today
lungs felt good despite poor fitness level

19:59, treadmill 205lb deadlifts 

Intermediate 110kg
21:21

15:38
Scaled to 1000 row
225# DL
M/53/175/5'11"

Intermediate 38:30 (ran 900m/round) 

Rxd
34:00

21:53 RX on the air runner

neither a great runner or a great deadlifter....but i'm working at it

M/36/6'/180#

17:09 intermediate

Deo gratias

19:17, 225 DL. 800m runs are murder after heavy DL…

SC int 255#. Tired today, just checking the box, transition from run to upstairs for DL is probably 30s each way...26:37 (9:14/9:01/8:22)

RX 19’37

43/M/83kg

@home version 

WARM-UP 
Obliques opener 
10 tib raises
10 FHL calves raises 
10 tib raises 
10 KOT calves raises 

3 rounds :
200m run
5 sumo inchworms push-ups 
2x10" Samson stretch 
10 cossacks

200m suitcase carry 22.5k 
200m suitcase carry 28k
100m farmer's carry (22.5+28k)

100m run 
100m farmer's carry 

WOD 
3RFT :
800m run
200m farmer's carry (22.5+28k)
16'05

STRENGTHENING 
5x10 KB obliques swings

CORE
100 sit-ups 

Modified to: 
--
Untimed: 

50 DB deadlifts @ 2x 15 kg
5 km run
50 DB deadlifts @ 2x 15 kg
--
Peace. 

3 rounds:
600-m run
15 deadlifts- 111 lbs 

15:53.20

As rx’d, 21:14.

Did not push the runs, but also tried not to sulk.  Broke deads 7-5-3 / 6-5-4 /5-5-5.  Pleased to keep it to 3 sets per round – 315 for this number of reps is pretty challenging. 
Maybe could have cut down the time between sets – I waited until I was pretty fresh again.

49m/5'10"/180

25.50
80kg deadlift
400m run

800m Assault Air Runner
15 DL, 110kg
18:27

30 cal AB
15 deadlift 100k
10min57s

21'11''
Deadlift 100kg
800m air runner
Rope: 17

17:15 
800m  Run on Assault Runner 
DL's at 265 

Great story. Keep crushing it 👊

Crossfit is evidence-based magic.

32/M
120kg

Intermediate, deadlift 115kg, 22:49

Deadlifts I completed 5 reps at a time, run was difficult - walked half of the last lap.

Rx & 155 lbs

16:53

Rx
Running around the neighborhood. Deadlifts @315lb, first 2 rounds 10+5, last round unbroken 
17:00

Son(15)
Same run, 205lb DLs
22:48

Women's Rx
14:53

Knees and back (especially) were not going to take anything faster or heavier - still not fully recovered from Back Squat Barbara.  Didn't note run splits, but not particularly fast or slow, just sustainable. DL unbroken.

3rds 12:24

800m Run
15 DL (205lbs)

3 rounds:
400-m row
15 deadlifts 95#

7:33 (2:32/2:29/2:32)

3x800m w/ the kiddo. 13:59
135lb deadlift unbroken 

Rx’d: 17:39

M / 39y / 171 / 68”

Beginner Option:
3 rounds:
400-m run
15 deadlifts (135#)

16:34

16:57
800M RUNS
275# DL
M/42/195

Great workout, worked up to 315 on warm up and decided to bring down to 275 to keep up with the stimulus. Worked every set of 15 as 3-3-3-3-3 with quick breaks in between and finished in 14:48. Feels good to be back on the game.

3 rnds
1 lap around block==910meters
15 trap bar dl @ 205# (handles are facing down, so same bar height if reg dl's---for my own notes)
26:43
m/52/175
runs are more like plodding along......time to get my left hip/knee/ankle looked at.

16:05
subbed for 275 dl
subbed run for echo bike.  

14:50

800m run
15 deadlifts, 230lbs (10/5)
800m run
15 deadlifts, 140lbs*
800m run
15 deadlifts, 160lbs**

*- back spasm on 1st rep, went down to 140, 15 reps unbroken.
**- added to 160, 15 reps unbroken.

Disappointing because the warm up sets to 230 felt rather strong.

I love a classic couplet of running and heavy lifting.

1000m loop and 120Kg on the bar. Completing 7-5-3 rep sets for each of the 3 rounds.

23.50 

Scaled to 225lb deadlift 

15:38

Mikey (6 yo) combo of sprints, burpees, 35lb deadlifts, squats, 10lb kb swing, walking lunges for 15:38 alongside me.

First workout since Nasty Girls, as I’m finally sufficiently recovered from the flu. 

4 RFT
10 ring dips
10 box jumps, 24”
10 abwheel full extensions
10 kb swings, 52#
14:16

Workouts will be spotty over the rest of January, as I’ll be on a trip. See y’all occasionally, until restarting in full in February. 

60/5’8”/154

19:54 

runs on treadmill deadlifts 10-5 

Subs/scales:
1000m row*, 205lbs barbell
22:00
*A day after 150 DUs, I don't want to risk the return of plantar fasciitis.

Rows left me breathless, dragging DLs to 3+ mins each!!

13:21
1 mile Echo #225 per round 

Got new running shoes that destroyed my feet had to skip the running. 

3 rounds:
400-m run
15 deadlifts
205 lbs 
18:16

142.5 kg barbell RX 
17.52 min 
the third round was evil 

was shorter on time today so I wasn’t going to be able to do the workout and my aerobic accessory, so I had to change it a bit.

Warm-Up
400m run
10 minutes to work up to 225 DL

wod:
E3MOM for 30min
3 DLs @225
max run rest of time
distance covered- 2.5mi

On an electric treadmill and DL on a gym machine (200 lbs)

18:52

Beginner option:
Rower 400m
15x135
12:15

Rxd. 

25:02. 

should have dropped weight to keep this faster. Largest set was 5 reps. A lot of singles to wrap things up. May have lost an LB in sweat. 

1000 meter row 
225 deadlifts 
19:57 

First WOD In a while, I'm working like a pack mule and don't have the time. 

21:58

Had to sub 1k row for the run because calves are shot. Was not pleasant. Weight rx

20:17

tragedy to triumph! amazing story! Thanks for sharing. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. Using endurance to challenge our strength. Or the other way around. A balanced test designed to punish a specialist. Squatting with an emphasis on pushing, midline.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY									x

STAMINA SCALE
For time:
45 deadlifts
Run 1.5 miles

SPEED SCALE
Take a 2 minute rest after each segment so you can go faster than usual

STRENGTH SCALE
10 rounds of:
1 deadlift
200-meter run
Rest 1 minute

MY STUFF
14:02, felt really slow and not strong at all for some reason. Kept at 225 and worked on speed of the lifts.

GENERAL FEAR LEVEL: 7