21:34 RX

M/41/5’9”/195#

34/F/165#

Started with some heavy BB bench presses
195-1, 185-2, 175-4, 165-6

WOD:
Had to scale the DBs to 45s- had 45s and 55s and thought I'd better scale down after the heavy bench. Otherwise, Rx. Those DUs were rough! 

24:57

M/27/5'8"/180lb
CrossFit AFK

19:51 - Rx (Opened with 10 reps on the bench and spent the rest of the workout recovering from that.)

General Warm-up
3-minutes foam roll
then, 45-sec. each of:
Scale Switches, each leg
Frog Stand Holds
Side Plank, each side
Handstand/Headstand Hold

Then, 2 sets of:
5 to 15 reps Dumbbell Bench Press
5 to 15 reps Chin-ups
10 Plate/Box Step/Jump Overs

Specific Warm-up/Build-up
3 reps each with an empty barbell of:
Deadlift to mid-thigh
Deadlift to mid-thigh + hang muscle clean
Deadlift to mid-thigh + hang power clean
Power clean
Power clean, at light weight
Power clean, at medium weight
Power clean, at workout weight

Practice Jump Rope Skills
5 side swings, each arm
5 small and fast jumps, no rope
5 tall and slow jumps, no rope
1 perfect single-under
5 perfect single-unders
10 single-unders
5 fast single-unders
5 tall single-unders
1-20 double-unders (attempts count)

Workout of the day
15-minute soft cap (should not take longer than this)
18-minute hard cap (can not take longer than this)

Cool-down
2-minute handstand hold 
-or-
30 plate jumps with arms overhead

M/53
Intermediate.
Alternate SU:DU as 3:1
TT -> 28:13
Glad, I had done all exercises. 
The hardest were cleans and consequentially it took the most part of time. 
As I determined earlier, to do alternated su/du is a good way to drill clear DU. 

20.05 mins
5 power cleans (30 kg)
20 dumbbell bench presses (7.5 kg)
75 double-unders
10 power cleans
20 dumbbell bench presses
75 double-unders
15 power cleans
20 dumbbell bench presses
75 double-unders

Scaled to:
50.5 kg PC and 25 kg db press

Time: 36:10
Du were better than before and did my best also at 44 unbroken du but in the last round arms were tired and ankles and shin were also paining from jumping so much. 

Then, accumulated 2 min different drills of l-sit hold.
Did knee tuck hold with feet in the floor and one feet slightly off the ground in same position in various sets.

For time:
5 Sandbag power cleans @ 125
20 dumbbell bench presses @ 60Lbs
100 double-unders
10 Sandbag power cleans @ 125
20 dumbbell bench presses @ 60Lbs
100 double-unders
15 Sandbag power cleans @ 125
20 dumbbell bench presses @ 60Lbs
100 double-unders

time: 13’33 

That was fun !

18:14

105lbs power clean
50lbs DB bench press
Double unders

Rxd 27:17

intermediate 20:17

M/51/193
135#
40#
400su

21:13

M/37/6’/175#

14:44 intermediate 

Deo gratias 

Power Clean @40kg
Bench Press @2x15kg
DU
22min+ (very slow on DUs)

38'40''

16:06 with 165lb PC, 50lb DBs on incline bench

SC 135#/45#dbs...20:59

M/54/217lbs.  
For time: 15:24 
5 power cleans
20 dumbbell bench presses
100 single unders 
10 power cleans
20 dumbbell bench presses
100 single unders 
15 power cleans
20 dumbbell bench presses
100  single unders

135 power cleans 
50’s dumbbell bench

31:24 CFHIM

10:39 with 135lb barbell and 35lb DB’s

20:28
135/35
Broke DUs into 25s

RXd at the Y on 10/11.

25:52.

brutal. i am not great on DU's, so in order to not get too trippy I broke them up into 15's or 10's. took a lot of time, but got all 300 in.

My Training on Friday october 13 at night
For time:
5 Power Cleans 127 lb
20 Dumbbell Bench Presses 45 lb
30 Lateral Jump over Barbell
10 Power Cleans 127 lb
20 Dumbbell Bench Presses 45 lb
30 Lateral Jump over Barbell
15 Power Cleans 127 lb
20 Dumbbell Bench Presses 45 lb
30 Lateral Jump over Barbell
I completed the WOD in 21 minutes.
https://youtu.be/HFLn_zDew9A

135/45

16:20

15:57 awesome workout!  Every muscle :)

37 / M / 5'9" / 140lbs

30lb dumbbells power cleans
Parallettes push-ups
Double-unders x40

22:06

My jump rope broke in Round 1, but luckily my neighbor had leant me his to try out.

5 minutes L-sit practice

M/39/72”/170

completed 10/11/23 

80 kg power clean, 52.5 lb DBs (largest I have) and 12’ rope climb. 21:30. Completed 2:00 total L-sit hold. 

Intermediate Option
15:44
V-sit hold

I knew this would take a long time 🤣
i enjoyed a chance to improve my upper body strength. 
scaled to just using 2x50lb dumbbells as I have no barbell. 
McCleans with dumbbells are no joke after a while. 
I decided to stick with the weight and break into sensible sets. 
the cleans turned into singles halfway through the round of 10
The bench press was split into 3 sets each time to try to do amrap without blowing up. 
double unders went 50+50 each round to save the grip and shoulders. 
finished in 19:19 (make a wish)

Scaled 16:20
125# cleans, 30#KBs bench press

RX 14:31

95lbs pc
35lbs DB
DU’s 100
8’:50´´
l-sit  8round
40’s work 10’’s rest 

15:59
jumping jacks 
#75’s

20:25
Pc@155
floor press @145

M44

long day at work but was looking forward to do this one, not my best at all but….
15:12
#185 on cleans, #45s on dumbbells
dubs were not clicking today, not happy bout these

13:46 RX

18:35 Rx

51:15 
6 sets of 20 seconds for L-sit Rx

10:22

5 PCL (155lbs)
20 DB Bench (35lb)
100 DU’s
10
15

Accumulate 2min L-Sit

17:04. Rx

wow!

23:21. Scaled to 50# db for both the power cleans and the bech press, lateral hops over db. I had to take too many breaks in the cleans and hops. 

Almost Rx
@185 & 70lb mini barbell dumbbells w/ 30x lateral bar jumps and sharing a bench with my son
14:38 then 6 sets to complete 2:00 of L-sit

Son(15)
Almost intermediate
@155lbs &50lb DBs w/ 30x lateral bar jumps and sharing a bench
15:33 then 8 sets to complete 2:00 of knee-tucked L-sit

For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
95-lb cleans, 30-lb DBs
TT: 8:56

Rest, then,
Practice 2-5 minutes of an L-sit drill of choice.

70kgs power clean
2x30 kgs dumbell bench press
17:50

l sit:  2min accumuler en 7:55

M/48/6'2"/180#

Scaled to 135# PC's and 50# DB's the rest as rx'd
15:57

Intermediate:  15:57

Skipped the L-sit

19:10.. rx.. it’s been a while

Rxd 17:49

9:56 rx 

13:37, used 115 for PC, 40lb DB’s for BP(heaviest I have at home). Was gonna use 135, but back is sore after yesterday so decided to be a little cautious…
Rested 5 min then took 5:40 to finish 2 min L sit. Ready for rest day for sure…

14:36 intermediate
2:00 L-sit: 8 sets

12:10 #155bar #50DB
Already heavy enough at intermediate weights

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 single unders 
10 power cleans
20 dumbbell bench presses
100 single unders 
15 power cleans
20 dumbbell bench presses
100 single unders 
♀ 95-lb cleans, 30-lb DBs
16:52.66
Rest, then,

Accumulate 2 minutes in an L-sit hold drill- single seated leg raise, hips elevated 

9:54 Rx

65# power clean
25# DBs for bench
seal hops instead of DUs

accumulated 2 min of L hang from rig in sets of 10-15 seconds 

15:05
65# power clean
25# DB bench press
seal jumps instead of DUs

L hang from rig: accumulated 2 min broken into 10-15 secs

Scaled/subbed to
115# PCs
38# DBs (a 35 and a 3 in each hand)
30 lateral jumps over barbell
14:44
a little rest, then
1 accumulated min of L-sits on parallettes (6 sets of 10 sec on, 20 sec off)
17:24 total work time

60/5’8”/154

This is 4 straight days for me, as I did Strict Nicole on Sunday. That, plus 3 days of Ben’s workouts…I really need tomorrow’s rest day. 

75# clean
25# db
Ankles been acting up so subbed 200 single unders for double unders

20:33

Had to stop between each “round” and stretch my shoulders - very sore. Paused the timer so wouldn’t feel need to rush through stretching + potentially hurt myself

Scaled:
50lb dumbbells power cleans: 10/15/20
50lb dumbbells bench press: 20/20/20
double unders: 100/100/100

broke each exercise into 3 sets to keep from burning out

15:25

gave myself 5 min to accumulate the 2 min of l-sits. Did from dip bars

Rx   17:20


L-sit on Parallettes
12 sets of :10



*Those DB Bench Press were a doozy. 
This has been a Heck of a 3-day Cycle!

Intermediate option
16:36
rest, then,
9 min to accumulate 2 min L sit hold. Done in sets of :10-:12. Very evident I need work on these more often. Usually scale to tuck position to do longer holds. Eye opening going for the full L sit. 

Did intermediate level (had to drop to 135# PC for round of 15): 25:18

Scaled weights to 135# PC and 55# DBs, otherwise Rx.
23:50 (no L-sit)

Had to skip the L-sit portion because I ran out of time.  I will add that in to one of the other workouts this week or hit it later today.  DUs were rough, but I wanted to keep them after considering Chris S.'s format/movement questions and work on that limiting factor.

Intermediate 16:19 started with 70s 
3:30 on Ls 

I’ve enjoyed the WODs. I like the emphasis on lifting and two parter aspect to is a new twist. This coming from someone who has never been to a Box. 

M 53/195/6’
22:40 total time, includes 2 minutes rest.  Intermediate scale.

19:00
Intermediate option

13:15, 3-min. L-sit

Power clean+clean squat +split jerk
2x2+2
2x2+2
1+2+1
1+2+1
squat clean+split jerk
2+2
2+1
1+2
2+1
For time:
5 power cleans 35 kg
20 dumbbell bench presses 35 kg
100 single-unders
10 power cleans 35 kg
20 dumbbell bench presses 35 kg
100 single-unders
15 power cleans 35 kg
20 dumbbell bench presses 35 kg
100 single-unders
i do like that  low load because I work more for weightlifting 
I do 

My time 15:52 

Hotel mod & scaled:
3 rft with 50-lb dumbbells
20 db power cleans
20 db bench press
50 lateral jumps over db
then
2 min l-sit drill, hands in front of hips
18:50

Scaled to
125# pc--70% of 180# which is a realistic 1rm for me now.
40# db's--ub--probably should have used 50# db's
jumping jacks
17:36
m/53/175
after wod
practiced movements from the last 2 days of Chad prep
--wearing 20# vest, 30# db snatch/lunges--untimed and not counted.

Globo wod: for the power cleans if subbing with dumbbells for the cleans use the same dumbbells as the bench presses.  If 50lb dumbbells are the max available today men increase reps by 5 on each set of bench and cleans.  Double unders sub lateral hops over the dumbbell or barbell if you don't have your rope.  L sit holds off dumbbells, two benches,  boxes, parallel bars, dip bars, rings/TRX,  or hanging from a pullup bar. 

I don't like the last 3 days program at All!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monstructural, weightlifting, then gymnastics separate. Jumping with weight, jumping with accuracy, pushing at midrange,open chain (dumbbells instead of bar)

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
												x?
HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I do the triplet in a way that leaves some energy for L-sits, or do I do the L-sits first?
Is it best to test and see where I'm at as rx'd, or would it be better to scale to address my limiting factor?
Do I want tripping up on the rope to be part of the workout and sacrifice intensity, or do I want to do box jumps and sacrifice the double under practice?
Sub the movements to keep intensity or practice the movements and lose intensity?
Would I be better off without a timer?

NEW TO CROSSFIT SCALE
Set a timer for 4 minutes at each station and practice 2 rounds each:
Power clean
Jump rope
Push-up
L-sit

MY STUFF
Did max effort push press and front squat. sets of 3, 185 on push press and 215 on front squat

GENERAL FEAR LEVEL: 6?