M/33/215lbs/5'7"

Intermediate (19:36)
Row 2K (8:38)
BoxStepUps 20in. 50
HangCleans 155lbs 30

Been a while since I did a 2K time trial. Just wanted to maintain a 2:15 pace. Pistols were subbed, since I never ( and can't ) do em. BoxStepUps were irrelevant, just kept moving with heavy legs. Got to the cleans around the 14:00. Knew the cleans would be tough and were rather heavy. Broke up into sets of 5. Left upper arm got smoked, but grip not quite. 

M/50-54
Intermediate
TT->28:43

19:57
@90kg and  🔫 

M/51/193

2000m row
70 lunges
30 hpc 144#

18:51

M/37/6’/178#

For time:

2,000m row
50 alternating single-leg squats to medicine ball
30 hang squat cleans 135 lb.

17:51

Deo gratias

50 alternating single leg squat to 18 inch bench
30 hang cleans (40.5 kg)
No rowing as I don't have rower in gym

Time: 17:36
New to single leg squat 

Wow, first time trying one of these since i busted a spike in 2018... kicked my *$$...
20min, assisted single legs, 135lbs

23:20 modified:  Row as written, pistols wearing lifters, subbed 20 Sandbag Cleans.

RX - 17:01

My Training on Saturday, December 23 in the afternoon
For time:
2,000 m Row
50 Alternating Single Leg Squats (Pistols)
30 Hang Power Cleans 97 lb
I completed the Workout in 20:17 minutes
https://youtu.be/bJWvXbIvtn4

2K Row
50 alt. Step back lunges
30 HC (75 lb.)

20:31

SCALED: 18'52"
Hang clean @80kg =>176,3lb
Heavy heavy.... 

16:52, scaled weight to 185, everything else done RX. 

intermediate option, scaled squats to ring assisted
14:56

13:54
Intermediate

20” box

17:41 Rx 

Rx.16:27
2012년 리저널 때 17분 타임캡안 행클린 10개이상을 못해서 탈락되서 분한 마음에 코치로 직업을 삼게된 인생의 전환점이 된 와드

2k, lunges, 95#
13:20

32:33 225 lb x 1, 185 lb x 29 CFHIM 
225 lb 한참 헤매다가 185 lb 로 줄여서 실시함

2,000m row- 7:50
50 alternating pistols - 3:20
30 hang squat cleans @155# - 4:01

Total: 15: 11

2km Row 
50 PTT 5kg Plate + WB 
30 HPC 50kg 
14.12

M/55/217
For time: 18:20
2,000-meter row
50 alternating single-leg squats
30 hang cleans
75 lbs

13:56

2000m row
50 walking lunges
30 hang clean, 85lbs

Beginner - 11:06
1,000-meter row : 03:59
50 alternating reverse lunges: 02:01
30 hang power cleans - 30kg: 05:05

Intermediate,
pistols to 16’ box

13:40

17:50 Rx
Why such a big difference between the men and women's weights? I would expect 135/205 or 155/225.

Intermediate'ish
2km row (C2, drag 5, 7:21)
50 Band assisted pistols (alternating every 3)
30 HPC 105#
16:04

Just not my jam today - pain, lack of focus and being short on time made this closer to a check in the box for me.

17:20. 2000m row, 50 alternating pistols to box, 30 hang power cleans with 95#.

I felt depleted so today was just a workout. My program got unsynchronized from main site, my only rest day in the last week included a long hike.

Rx
Completed the pistols at 8:45, the rest of the time was performing ugly PCs at 225lbs.
16:37

Intermediate except I did the pistols normally:

17:57

Weight scale was intended, but did HPC (instead of Hang Squat Cleans) by mistake. Oh well.

NFT - Beginner

Definitely went sub 10mins, probably could do Beginner+ with heavier weight and pistol box squats.

Did 1,012 meters rowing, 50 alternating reverse lunges, and 30 hang power cleans(45#) total time 13mins and 24secs. Time includes 1 minute rest after 1st and 2nd set of 10 power cleans.

Master 35 39
2000m row 7.08
50 pistoles alterning
30 hang clean 90kg

26.03

53yo/m/70"/215.8
Intermediate scaling 
2k row damper 5
Target 15" box
105 weight for HPC's

19:04
I like these kinds of WODS!

1k row
50 single-leg squat to chair
30 hang squat clean..need to read a little closer next time, whoops! @20# dbs
13:56

15:31
1 mile run
155 lbs

gym closed today due to floods in nj
2000m row
50 pistols
60 hang (power) cleans w/ 40-lb dbs
—- 16:18

40 Kg Hang Clean

17:37

Scaled to:
2,000 meter row
50 alternating pistols
30 dumbbell hang squat cleans w/ pair of 50lb dbs (broken up into 5 sets of 6)

18:59, used 135 for HPC

2,000mts row
50 alt. One leg squat 
45kg- 30 hang squat clean 
time: 23:44

17:18
scaled single leg squat to single leg squat to bench and 135# hang cleans

21:33

scaled to
2000m row
50 alternating single leg squats
15 hang squat cleans at 105#\15 hang power cleans at 105#

all cleans done in sets of 5 but squat cleans had too much rest between so switched to hang power cleans 

Did 5 minutes of rowing with a 25 lb band (only snapped myself once, I consider that the biggest success of the workout)
25 each leg band assisted pistol squats
40 lb HPCs
18:22

M/49/6'2"/185#

Followed a Mike A's lead on this one. Added a little extra suck to it...
2000m row
50 - reverse goblet lunges with 53# KB holding the horns 
30 - hang cleans 115#
30 - heel elevated goblet squats with 53# KB holding the horns 
16:54

M/48 Scaled 18:26

Intermediate option:
For time:
2,000-meter row
50 alternating single-leg squats to a target
30 hang power cleans
♂ 50kg

Super sore from yesterday’s wod, my pecs took a hammering. Experimented during my warm up to find the adequate weight for the cleans. Could just do 5 unbroken with 50kg so ran with that. Felt fatigued today, but all in all a good workout. 

Have a great evening! 

18:42 as RX’d (45 yrs old)

Beginner option:
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang power cleans
95-lbs
13:01

Did Saturday’s Chaos workout. Results there. 

Fantastic programming from Michele and CF Deka. 

21:30

Row- 8:16
Rx pistols
 hang squat clean @205

17:13   Pistols to 12” box HC #135 mostly just cleans 

16:09

2000m row
50 alternating single leg squats 
30 hang power cleans, 135lbs

Scaled:
pistols with band
weight 50kg

14:47

M/45/6'2"/200lbs

2000m Row
50 single leg squats to target(bench)
30 Hang Power cleans 135 lbs

18:34

For time
2000m row
50 rev lunges
30 HPC @ 115#
30 Goblet sqts w/53# kb
20:25
m/53/175

Intermediate option:
For time:
200 Reps of Resistance Band Rowing
50 alternating single-leg squats 
30 hang power cleans
♂ 128 lb
Done workout in 16 minutes 

Intermediate. Pistols to 12” box. 2000m row and 155 HPC. 

16:24

1600m run 6min44
50 single leg squat to target 21min55
Hang power clean 155lbs 70kg 26min32

Pistol are hard! 

2000m row
50 single-leg squats
30 hang cleans (20 kg)

14:56 Sc. 
2.000m. Row
50 pistols
30 p. clean 70kg

내가 크로스핏코치를 하게된 와드

Globo wod: If you are using iron plates today use a weight that you can touch and go for at least 3 reps.  Dumbbells sub dumbbell hang squat cleans 50/75lb dumbbells (Intermediate 40/60, scaled 15/25lb; hang power cleans).  Pistols pick a scale that allows you to do the reps in sub 6 minutes. Bulgarian split squats or deep box stepups can also be used,  as well as band assisted pistols  in a rack, pole assisted pistols, and plate assisted pistols (10lb plate out in front and a change weight under your heel). 

Champions Club Scaling Notes

RANT
Didn't catch the reply from yesterday's notes until just now, so I figured I'd make a note on it here, because I think it's an important thing to consider. In my experience - both in the Champions Club and outside the gym in basketball, track, and football - the main limiting factor for new people with regards to the 10 general skills is COORDINATION. Strength, stamina, endurance, flexibility are all organic changes that happen over time, not in one session. But think about something that suddenly clicked for you - a skill, an idea, a strategy - that happened over the course of one single rep; before you didn't have it, now you do. Any one rep can be that rep, and once you have the coordination downloaded, now you can begin the long, confusing, nonlinear journey of acquiring all the other good adaptations. And yes, all 10 general skills are working simultaneously and being advanced together, but I have found a faster and more permanent adaptation for new kids when scaling towards coordination. (Coach would probably ask for the Data before the Narrative here, and I could probably pull some numbers up from our site, but don't have any off the top of my head, just going off feel). Anyway, that experience leads me to question most of the beginner scale options I see posted with the workout. This one included. How much better could you expect to get at hitting a forehand if you did 30 reps of it and then called it a day? What about setting a volleyball? What about putting? What about hang power cleans? To me, new people need as many reps as they can get with minimal risk of injury; that number varies based on the movement and the person. Most of the new kids I get are... kids. Or parents who are pretty in-shape already. But for fat people or old people, same rules apply; I just have them do static holds (bottom of deadlift, top of ring row, etc) in whatever position needs the most technique work. Time spent in that position becomes their volume (in a set of 50 squats, how long do you actually spend in the bottom position? 4 total seconds?) So that's a long way of saying... not sure what, exactly. But hope that gave some insight on why the NEW TO CROSSFIT SCALE is different here in these notes than in the version listed.

MAIN DECISION
What is my limiting factor from keeping this thing from being in the short-ish/medium-ish time domain the CrossFit studs would do this in?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

STRENGTH SCALE
Put on a timer for 20 minutes and practice heavy hang power cleans and slow pistols, then row 2k for time

STAMINA SCALE
Drop the weight down on cleans and box the pistols to make it as difficult as possible to go unbroken (don't alternate pistols). Row the 2k at the start as listed

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Row 250m
20 squats
10 hang power cleans

GENERAL FEAR LEVEL: 6?