21:43 - Rx’d

rx
5 rounds
15 db split cleans 40's
21 pull ups 

14:24

GRIP!!!

M/51/188

35#
10 pull-ups

9:25

M/38/6’/177#

15:01 Rx

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen. 

Deo gratias

tiempos de ronda
R1 | 02:08 |  
R2 | 03:12 | +64 s 
R3 | 03:45 | +33 s 
R4 | 04:41 | +56 s 
R5 | 03:41 | -60 s 
Ø 03:29 
Tiempo restante: 00:02 / 17:29
Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
♂ 50-lb dumbbells

Scaled- Db 16 kg
16:58 min

14:15 compared to 15:19 with honor

Rx18:16

Intermediate option:
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups
♂ 35-lb dumbbells
12:50

5 rounds:
15 db split cleans
15 pull ups
Rx weight 17.5 kg

Time:33:28

10:42 Intermediate (30lbs)

13:54

Intermediate scale

20# Dumbbell
15 banded pull-ups
15 minutes

Intermediate option:
5 rounds for time of:
12 dumbbell split cleans 2 10kg
15 pull-ups with thick band
14:47

11:41 Rx
M/46/5’8/165

11:45 rx
Very grippy!
M/54/175/5'11"

My Training on Saturday, February 3 in the afternoon.
3 Rounds For Time of:
12 Dumbbell Split Cleans
15 Pullups
I completed the Workout in 18:12 minutes.
https://youtu.be/XQ5TTABUgRQ

13:06 - Intermediate/Beginner scale
35#db/12 split cleans/15 db rows

4 rounds
DB 10kg
12 pull ups

11:28

10:49
Rx
🥵

M- 52 / 5'7 / 210 
Intermediate 35# db/toes on box pull-ups 
2:29/3:02/3:12/2:45/2:33-14:02

8:38 with 20# dbs - 4 rounds
10 dbsc (switched front leg each round)
15 rr

RIP

M 53/195/6’
15:06.

14:35

Total 5 round

12 x 5 split clean (38,58 lbs)
12 x 5 Pull ups

Total = 21 min.

11.05 Rxd 

Did butterfly pull ups, don't usually do this style but went well sets of 12, 9 reps first two rounds then 7,7,7 reps for the past 3.

Scaled
5 rds 15 DB Split Cleans @ 25lbs; 21 Ring Rows

15:00! my hands were tired!

Intermediate Option
Lat pull downs @ 120 lbs

7:52

M/ 20 
started with 15 db spit cleans & 21 skipping pull ups as Rx’d. After 2 rounds went to 12 & 15 
13:42

23 44 with a barbell in 115 lbs.
dont have the dumbbells yet and pull-up is poor also, but i am still learning, that’s a nice workout! 

Beginner: 13:01 w/ 25lb dbs & kipping pull-ups. 1k run 5:27. Reconditioned…

Rx
8:55

killer forearm wod! 

M/33/175
2023 Quarterfinalist 

27yo/ 23 weeks preg 
11:06 
20# dbs 
15 ring rows 

Beginner option-4 rounds of: 10 split db cleans(10#) and 12 ring rows-5min 40sec.

M / 94 kg / 30 y

RX : 16,02 m

RIP ERIN

Rx’d:  14:16. Forearm pump!  Wooo!

*Note to self: update with compare to if comments get fixed.*

Scaled:
mix of kipping and jumping pull-ups

12:36

I don’t have that kinda pull-up stamina 

35lb clean
21:50

5 rounds of 14 split db cleans, 14 ring rows. Was on last round of cleans when I injured my right hip. Doesn't seem too bad but there was a pop.

Rx- 10:02

13.51 intermediate
JUMPING pull ups 

Beginer with pull ups
12 dumbbell (10kg each) split cleans and 5 pull ups
1. - 1:15
2. - 1:29
3. - 2:00
4. - 1:16

RX. 22:50. AVG HR-150bpm. 

Went out way too hot. Unbroken SQ…. Mistake. 3r of 7pu was on point for most of the work. Round 2-5 broke up the SQ into 1x7, 1x8. That was money. 

M,215,39,67in

time: 17:00
messed up shoulders due to other hobbies so modified pullups to concentric only pullups

11:45 Rx I think…

I’ve never done DB splits before. I went to the ground each time. The movement felt like a sloppy cheat rep. or something. 

Beginner option:
25- lb dumbbells
7:07

SC int 12 35#dbs/15PU...22:44

Did our Friday Bulletproof workout instead, consequently another Hero WOD:

Lumberjack 20 - scaled some stuff with Rx weights/movements in parenthesis
20 Deadlift 225# (275#)
400m run
20 KB Swing 32kg/2 pood KB
400m run
20 Overhead Squat 95# (115#)
400m run
20 Burpees
400m run
20 Pull-ups (CTB)
400m run
20 Box Jumps 24”
400m run
20 DB Squat Clean 45# DBs
400m run
29:13

That was a grind but tried to just keep moving. The number of reps per movement are deceiving - individually you'd think to yourself "oh that's not so bad", but taken as a whole it's a rough go.  Still feeling it my midline from that front rack walking lunge and GHD sit-up workout.

19:56 Rx 

Split cleans with DBs are probably the most unnatural movement I’ve ever done. Lol.

Pullups got rough. This workout was all grip.

Beginner
6min 14s

11 minutes 

Chris--quite the rant--took up some of my warm up time:)
Very appropriate for me today-my 14 yr old son and I go to bjj once a week-
While rolling, there were some tears just under the surface for him (things that a dad can just tell) 
because he was having a difficult time---I just said take a quick breath, re-focus, and get back to it.
I want to "add a healthy dose of fear" for both of us.

RIP Erin

Scaled to
5 rnds
15 db split cleans w/40# db's 
db's to barely below or right at knees....
15 strict pull ups
17:07
m/53/175
compare to
5 rnds
10 db split clns w/50# db's
21 strict pull ups
18:28

HQ---can you please bring back being able to read the comments for compare to's from 2019 and before????

Rxd? (Hand split cleans)

13:47. 

would have been nice to have a demo video of DB split cleans. Did mine from the hang. 

Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
♂ 40-lb dumbbells
Completed 5 rounds in 19 minutes

20:24RX strict pull ups. 

Intermediate - 14:04 - think I’ll feel my forearms again next week. Broke pull ups into sets of 5. 

M/50-54 🎅🏻
Intermediate 
2nd WOD after <240129>
16:44 🤪

Rx but I only had 35lb DBs
12:45

I don't think I've done DB split clean in my CF time. Touched the ground and tried to switch feet every rep. 
M/30s/229lbs

Champions Club Scaling Notes

RANT
Quick aside, I remember doing this when it first came out and was convinced I'd never be able to feel my forearms again. Anyway, the 20-year anniversary CrossFit Journal article this time around is Macroclimbing, and in my opinion it's the second-most underrated article from the first generation (What About Recovery being #1). There is so much great insight on the importance of hanging, swinging, unstructured/informal movement, and play, and also the benefit of getting to know local businesses on a personal basis, but maaaaaannn I miss a CrossFit that was willing to talk like this:

On average, the Bachar ladder is a huge hit with our crew. The ladders are going to serve as a powerful incentive to good nutrition; the fat boys are less than thrilled.

Also, I'd like to talk about football for a minute. And not my lizard-brain addiction to college football, but my experience playing football. My mom and dad made me play starting in 5th grade and I played all the way through my senior year in high school (save for 7th and 9th grade due to concussions). I was the quarterback all through my career - which meant I got to sit out of a lot of hitting drills in practice, but still got absolutely hamblasted in games. There were many things I liked about football, the most prominent of which was it toughened me up for basketball; I noticed significant improvements as a defender and rebounder coming out of football seasons, and noticed a lack of it in the two seasons where I didn't play football before. That first practice with pads was a rude wake-up call to 9 months of non-violence, but as the season went on I just became more and more accustomed to the contact.

I'm saying all of that to lead into my second favorite part of Macroclimbing:

Requiring the ladder climbers to traverse the cargo net at ladder’s top and cross each other on the net to descend on the opposite rope is fun to watch through your fingers. Allowing competitors physical contact on the traverse is in the cards. We’ll not go into the ideas for games that have been tabled and shelved since installing the climbing network. More than a few ideas involve throwing medicine balls at climbers.

So... yeah. I promise I get it. As most of you know I own my own affiliate, and it is literally the only thing I have; no degree, no side-jobs, just the gym. I know what it's like to watch Wesley fall from the pull-up bar or Mama V slide down from the rope too fast. So why on earth would I encourage more danger than we are already exposed to as the price to be paid for having not sat on our ass? Well, one of the things I value the most about a person is toughness, and while not everyone has to be a rugby player like Evan to be in the Champions Club, you can't be soft. Are we going to throw a medicine ball at you while you do pull-ups? No, we are not. Is it likely someone is going to give you a friendly shove during floor hockey or bear crawls back on the turf? Absolutely! Am I going to make everyone climb to the tall pull-up bars on the garage door like the babies at the gym? No, I am not. Am I going to insist everyone hang or do pull-ups on a high bar every now and then? Absolutely.

I think it's important to add a healthy dose of fear and contact to the CrossFit routine. That can be Mrs. Gloria climbing a snow mound at 81 years old or Mr. Curtis doing a handstand rollout or going to the park and playing "touch" football or doing handstand wars against the wall. Spotters, mats, progression, and scaling are obviously key here, as risking a major injury over a gimmick is not a good tradeoff. But ask yourself, when is the last time you were genuinely scared for your safety when you were in the gym? When you were preeeetttttyyyy sure you were going to be okay, but not completely sure. Doesn't have to be a backflip; it can be as simple as a somersault or a legless rope climb, if that's where you're at. Or allowing a dog or a child to "interfere" with your next sit-up set. All I know is CrossFit isn't necessarily supposed to prepare us for CrossFit, but rather the unknown and unknowable. We don't need to build our program around Macroclimbing but it might not be a bad idea to sub a tree climb for pull-ups in a workout every once in a while.

Welp, that was a much longer rant than expected.

TARGET AUDIENCE
Heroes who have served us, especially Corporal Erin Doyle. Also, people who are probably good at macroclimbing

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

STRENGTH SCALE
Turn off the timer and split up the total reps however you want. Small doses

POWER SCALE
Switch dumbbell split cleans with regular barbell cleans

NEW TO CROSSFIT SCALE
5 rounds of:
15 lunges
10 box jumps
5 pull-ups