Completed RX'd - didnt track fastest and slowest

Rx’d. Slowest round was 1:42. Not sure what the fastest was. 

1:28 🐢
1:27
1:26
1:24
1:24
1:22
1:25
1:20
1:21
1:18 🐇

M/33/5'7"/215lbs

10Rds E2MOM
Row 250m
10 MedBallCleans 15lbs

Worst (1st): 2:04Pace
Best (Last) 1:50 Pace
Average:  1:57-1:53 Pace

Did this one as a conditioning piece after jerking for a max single. Haven't done row intervals in quite a while. Felt well conditioned. Hard but did not redline, but put in solid effort. Med balls were irrelevant, could've used 20 lbs but college gym didn't have one in box room. 

Times: 1:17/1:16/1:14/1:13/1:18/1:18/1:16/1:14/1:15/1:10.

Re-did this one with the correct number of med-ball cleans.  Not nearly as bad, but the rest pushed me to row harder.  All rows were sub-1:50 pace, a couple sub-1:40.

50m/5'10"/185

M/51/186

14#

17:41

5 rounds 
20sdhp
8 kg med ball clean

Fastest- 1:22
Slowest- 1:48

Only 5 rounds as legs were burning after 2 rounds only. Looked normal but very tough workout.

1:34-1:54

250m
1:30
200m 
1:25
1:25
1:27
1:30
1:30
1:30

Misread and did 20 med ball cleans per round, but could only get through 5 rounds before I had to "scale back" to 15 cleans per round.  Quads were dying! 

Times were 1:45/1:47/1:49/1:54/1:57/1:45/1:39/1:39/1:45/1:46.

50m/5'10"/180

Rx modified 
20lbs med ball cleans
200m run

M/53
Rx’d
1:22 🔥
1:41 🐢

M/37/6’/178#

1:39/1:26

Deo gratias

M/39/5'10"/165

250m
1:25/1:32

Rx:
1:16/1:23

1:25/1:34/1:27/1:40/1:27/1:27/1:24/1:27/1:30/1:18

Rx

Fastest: 1:33
Slowest: 1:49 (last round)

Row 200m
1:26
1:39

Single 10kg DB for cleans
300m row
1:29
1:25
1:24
1:27
1:27
1:29
1:28
1:30
1:22

I modified this a bit for simplicity and to work within the intended stimulus: 7 rounds of 1:15 work / 0:45 rest. 200 M row, then? Used 5 kg ball - the weight didn’t provide a challenge; this was about how many med ball cleans I could accomplish: 0 / 2 / 3 / 4 / 4 / 3/ 2 (had to change breathing pattern to get through the last two rows and finish in time).

RX + 16# medball 
1:21
1:20
1:34 (🤷🏻‍♀️)
1:27
1:29
1:21
1:21
1:20
1:19
1:18

Warm Up

AMRAP10
:30 Samson stretch
10 pvc ohs
10 pvc good morning
10 AbMat sit-ups
10 SUs w/ heavy cable
10 push ups

METCON (scaled)

E2MOM for 10 rounds
100 SUs w/ heavy cable
10 wall balls || 20# ball to 9ft target
Fastest = 1:08
Slowest = 1:18

cash out: 3 x 30 alt hammer curls @ 20# dbs

M // 50-54 // US 

Rx’d:
1:26
1:26
1:37 - slowest
1:29
1:32
1:33
1:26
1:25
1:23
1:19 - fastest

Scaled to
200m row
else as rx
m/53/175
did not time slowest/fastest.

8 rounds at 200m and 20# med ball cleans
Slowest 1:40 (at 250m)
Fastest 1:24
Felt ok, coming 3-4 days into a cold. 

61/5’8”/155

250m row, 10x squat cleans w/ 15lb satchel

Fastest: Rd.1 - 1:18*
Slowest: Rds.7&9 - 1:30
Average: 1:26

*Caught on really quickly that 1:18 is too fast! Thence targeted 0:58 row.

Slowest rounds where around 1.50, fastest 1.25

Rx
First and last rounds were 1:10, the rest were between that and 1:05

37 / M / 5'9" / 140lbs

7 rounds:
15lb dumbbells SDHPs x15
15lb dumbbell clean (held by the ends) x7 

1:10 <- fastest
1:23
1:17
1:23
1:42 <- slowest
1:38
1:30

I did 1 round at a harder scale and realized I wouldn't be able to stay under 2 minutes for long, so I scaled back and started over.  Yeesh...

https://youtu.be/jTAZH-lYTvM
My Training on Saturday december 2 at noon
Every 2 minutes for 2 minutes of:
Row 250 m
Med Ball Cleans 22 lb
I completed 10 Rounds in 1:45 minutes Average per Round.

250m Row
7 med ball cleans 20#

1:36
1:33
1:33
1:34
1:32
1:35
Rest
1:34
1:37
1:33

Rx’d:
Rd 1:   1:30 (slowest)
Rd 2:   1:24 (tie-fastest)
Rd 3:   1:24 (tie-fastest)
Rd 4:   1:28
Rd 5:   1:27
Rd 6:   1:28
Rd 7:   1:28
Rd 8:   1:27
Rd 9:   1:27
Rd 10:  1:26

250m rows and 20# Medball
1:21/1:31

Kept C2 on drag 5 with a goal of keeping each row :55 or faster - achieved. MedBall cleans were squat but started to look like power towards the end - legs were baked.

Practiced Split Jerk with empty BB afterwards. Full day of travel yesterday prevented any working out yesterday, and pain was my guide to keep it light loading the elbows today.

Rx   1:18/1:23

20 SDHPs w/44 lb kettlebell 
10 Med Ball Cleans w/30 lb med ball

M/39/72”/170

as rx. All rounds consistently 1:10 to 1:11

son did 100 meter row and 10 med ball cleans @ 14 lbs. Times were around 1:10 to 1:15. Good workout. 

250m row, 15 lb medicine ball squat cleans. They were all about 1:40.

Was all over the place with this one. Subbed bike for row, 15lb med ball for 14lb, and did not squat for cleans (healing a knee injury). Felt too easy through first 6 rounds with 37-51 seconds until I saw 8 cal substitution for the row, which made a HUGE difference. Did 5 more rounds with that (with no breaks between any changes) for a range of:
51-55 seconds

Beginner option:
Every 2 minutes for 7 rounds complete:
100/150-meter row
7 medicine-ball cleans
12 lb med. ball
1:34/1:50

Subbed row for 20 KB swings and used KB for 10 squat cleans

Completed each round in approx 1.05

M/49/6'2"/185#

Rx'd 
R1-R2 - 1:24
R3-R4 - 1:25
R5-R9 - 1:26
R10 - 1:25

Legs on fire!!!

Avg. about a 1:43 split time RX

1:34/1:26

1:17 1:23

I did squat cleans, I think 🤔

Prior to wod EMOM DL with fat grips 135-185-205-225-225-225-225

I missed 2 WODs but still got work in. I had the stress of life get in the way. The uglier side of humanity reared its ugly head, but we made it through to the other side. I always look forward to showing up and seeing all in you guys’ posts. 🙏

This was bad, I knew it was gonna be bad but man!
Fastest 1:27, Slowest 1:42
CF L1 Gland, Trainer Lunchtime Workout #cantfeelmylegs

Here’s a Hot Take:

The Affiliate Increase and the new L2 requirement are some of the best things that HQ has ever done.

I’m excited to pay that extra $1,500 and participate in the continued Growth of CrossFit!


As far as being Vocal, CrossFit.com is the only place online that I comment or participate. All Social Media and all the Keyboard Warriors are Negative Poison. I love Glassman’s take on that!

Globo wod: If there's a medicine ball at the gym that is close enough to the Rxed weight go ahead and use it today, perhaps upping the reps by 2 to 4 reps.  For scaled athletes a basketball can work.  Other odd objects can also work, such as a weighted backpack. Do not underestimate medball cleans, many at L1 seminars get wrecked by it when done properly. Failing that do dumbbell squat cleans 20/15lbs.  Sub for rows are 160/200m run, 8/11 calories assault or echo bike, or 20 SDHP 35/45lb barbell or 2x 15/20lb dumbbells. 

Champions Club Scaling Notes

RANT
Maaaaaannnn... just listened to the Affiliate Town Hall on the price increase and I'm completely torn; on one hand: ooh the hot takes, so many internet typing keyboard hot takes. On the other hand: Coach Glassman's comment from this message board post:

7.The most successful affiliates are among the least vocal and visible
...
10.There seems to be a generally inverse relationship between vocal and successful

I guess the truth is if I was a more successful coach, I would've had a session already scheduled during that Town Hall time slot and would have used that hour in a much more meaningful way. I'll know better next time.

WORKOUT THEMES
Monostructural and weightlifting. High output followed by short rest. Odd object, using endurance to challenge our stamina and the other way around, including a sense or urgency on the movements with a time cap, a distance that is catered to your... gender? Am I reading that right?

					SHORT		MEDIUM		LONG

LIGHT
												x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Is my technique good enough to warrant doing these with a sense of urgency for each round instead of overall time?
Is 10 reps at a time enough to get me a feel for the movement?
Do I want to game this thing for best score, or do I need to emphasize one movement or the other?
Do I want to preserve the speed/intensity of the workout and sub something I can do faster than med ball cleans, or do I want to keep the cleans and slow the thing down to work on technique?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
250m row
15 med ball cleans

GENERAL FEAR LEVEL: 7?