CFWUx2 ohs 10 10 5 5 5
23:07
47.5kg

15:03 @40kg subbing 100du per round

14:56 95lb

16:40, RX.

95# 23:10

19:47

Subbed 400m rows for runs(still can’t run)
Else RX

M/60/6’2”/230

95#
Treadmill w/ 1.0 incline
12:43

5 rounds for time of:

400-m run
10 overhead squats

♂‚ 135 lb.

14:52 Rx

13:57 @ 95lbs

December was 14:21, but rowed 400 m.  This was a huge improvement. 

D
20:54 @ 35 lbs

16:21

15:33 @ 95#

M/34/5'10"/190

Rx'd 17:03

19:24 rx

181217 - 13:36 rx

As rx’d, 16:36.

A little beat up from yesterday, so did not push this too hard.  Goal was to go unbroken on the OHS, so I took a bit of time to get centered before picking up the barbell.  This is about 4 minutes slower than my best Nancy (same WOD but 15 OHS @ 95#), but for that, I do the OHS in the driveway, which cuts a lot of transition time.  Also, today the grass was wet, so I toweled off my shoes each time un re-entering the gym.  Given all that, I’m pretty pleased with the time.  Pretty wiped out afterward.

46m/5'10"/180

13:46, 115#

15:07 Rx’d

23:51
1st 2 rnds of OVHD sqts 95# had to drop to 80# for last 3 rnds.  BB from ground. 

With 95#
21:20

M38 78kg
18'45" 
Scaled OHS to 37.5kg

Incredible!  This was one of the first workouts I felt I was actually competing for time rather than just trying to stay alive 😁  

OH Squats at 65 lbs

23:25

15:35 
95 lbs front squat
Last run felt pretty hard

24:00

Sub 2:20, 500m row

OHS.  Heel elevated using squat platform.  35lb.  Next time 45lb.  Discomfort in right shoulder.

In this context it is interesting to note Google employee and stockholder Michael McConnell, and his role promoting Coca-Cola and ACSM's Exercise is Medicine program, which of course is being implemented through unreliable and ineffective wearable devices, such as the ones Google sells. 

A note for sleuths: if you see the name Verily Life Sciences mentioned in the conflicts of interest section of a paper, that's a Google subsidiary (and they really should have declared it as such).

More here:
https://medium.com/@rgreene86/wearables-the-new-handcuffs-silicon-valley-surveillance-meets-healthcares-mechanisms-of-control-f44015d6b023

17:23 rx’d 
OHS unbroken 

Double 20kg kettlebell OHS
23:58
43/1.78m/75kg

16:43 ski ERG and Front Squats 

21:09
Scaled to 95 lbs.

Scaled weight to 95#
15:22

John B - Rx in 12:04

19 minutes. Ish.

19:45
With 55#s! Went unbroken on OHS! &
Around 2 minute runs. It was a sunny ☀️ day! 🔥🏋🏽‍♀️🥵 I took a lot more breathers than I needed! 😂

12:53 - Front squats w 95lbs

16:32   400m run 75lb overhead squat. 

16:32   400m run 75lb overhead squat. 

Shoulders were feeling a little wonky so scale down to 75 pounds

14:08

18:01 scaled
115 lbs

16:54 rxd

Scaled to 75lbs.
16:22

16:20

Rx’ed 
18:06
My OHS form did not feel good so I followed with-
EMOM for 10mins
Odds- 9 OHS @105lb
Evens- 15 jumping pull ups

19min45sec @83lbs

M/43
15:28 rx
1:30 front plank+back plank

Rx’d 16:35

18:31 w/ 75# OHS
OHS unbroken, but just barely. Rds 4 & 5 took a couple tries to get the bar up. 

Much slower today than the Compare to: 14:46 w/ 75# OHS 

Scaled 17:24
OHS at 65lbs still working on the form. 

New to Crossfit, have been following these workouts for a few weeks now.  Overhead Squats are foreign to me, so keeping the weight down until I gain some comfort/form with it.

Scaled to 115#
15:13

17:40rx
Jake K 17:34 #115

Saved by the Barbell.  281 reps, results there.

So, I split this up since my OHS needs work and I wanted to hit some paced 400s:
5 x 10 OHS @ 115# 11:40
DL 5 x 135/185/225/275, 4 x 315
5 min stretch
5 x 400m 86/81/79/80/79 100m walk between (about 80s rest)
Kudos to those of you who can RX this

16:30 95lbs overhead squats.
feeling sick the run were slow.
More work to improve mobility. 

5 Rounds for Time
Run 400m (Assault AirRunner)
10 Overhead Squats @ 75Lb
Time: 16:30
Notes: 
First time Overhead squatting, felt something weird on shoulders. Need work on Snatch Balance. Dropped the bar once on 2nd round due to getting unbalanced.
Also need to work on Pose Running  (did this in converse lol)
Just getting into the CrossFit scene but wanting to do it alone w/o a gym (expensive). 
Any advice would be greatly appreciated :)
Stay Hard.

13:35
95lbs

Scaled 45#
20:45

27:30, scaled to 110 Ibs overhead squats (no chalk🤪so the bar was slippery positive to make the OH squats really slow but only 5 reps at the time)

5 rounds: 400m run, 10 OH squat, scaled to 80 lb. all sets. Completed 21:08.
First three sets OH squats unbroken. On 4th set, I dropped the bar standing up from the bottom of the 8th rep then completed another 3 reps. For the 5th set, I broke it into 6+4 reps.

TODAY - 75-lb OHS, 18:47

181216 - 70-lb OHS, 19:12

So today was HEAVIER and FASTER. But other key differences must be noted: Dec would have been indoors for the OHS, whereas today was outside on the lawn – soft and pleasant but unstable footing. Dec would have been a lot colder, making my runs slower. Finally, when lifting indoors and running outdoors, I run a different path; and also I have to cross about 150’ through the basement from the gym to the doorway.

5 rounds
400m run on treadmill 1% inlc
10 OH Squats 100lbs
14:38

2+2=5

18:5 Rx (4:36 slower than 181216)

Telling you, something is up.

I like this heavier twist on the classic benchmark workout Nancy. I anticipate that faster times will be under 12:00-13:00 or so and I will look to have all my athletes finish in under the 17:00-18:00 range. Here are some scaling thoughts: 
Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce the distance (and/or rounds) or modify the movement to another monostructural exercise, on an individual basis, if needed. A general guideline, that I will use, will be to have no run last longer than 2:30.

Overhead Squats: Sorry, you aren’t getting out of this movement today. I believe the intent is to use a load that challenges, but allows, the athlete to complete 10 reps unbroken, on each round. I will have athletes utilize a load that accomplishes this goal. For today, I will even have athletes use a PVC pipe and focus on slow reps performed as best as possible. 

Thank you so much for share your thoughts
For Know more visit : - https://kiranivfgenetic.com

Champions Club Scaling Notes:

RANT:
Just a Workout. Not much you can do to go faster than your body will let you.

I SHOULD TRY THIS AS RX'D IF: I can do 2 rounds unbroken on squats AND keep the 400s under 2 minutes

GROUP SCALE: as is, but instead of doing more reps if the weight is lighter, just go really really slow on the reps. In fact, I'd even undershoot the weight on purpose to be able to do like a 7-count on the way up and down.

INJURY VERSION:
Upper-body injury - I'd do the classic 4 rounds, run 400, 50 squats WOD
Middle-body injury - same, just bike if needed, or 1:30 plank hold per round instead of squat
Lower-body injury - AMRAP in 20 minutes of: 15 kipping knees to elbows, 3 slow descents from handstand

WARMUP
Running jump rope - running prep
Squat - obviously
Handstand - overhead prep
Rope climb - been a minute
Hollow rock - midline prep - practice not overextending on run or OHS

GENERAL FEAR LEVEL: 7

Pass. 🤮

Warm-up for 190907 (see also @dotcomwarmups on Instagram)
GENERAL WARM-UP

200-meter jog

Dynamic Mobility Drills
15 goblet squats with a light dumbbell
20 deep mountain climbers
10 thoracic rotations per side, in bottom of squat
10 walking-lunge steps with a PVC pass-through
10 push-ups into 30-second of downward dog
20 arm circles forward and backward

SPECIFIC WARM-UP

Overhead squats
10 PVC pipe pass-throughs
10 PVC overhead squats
10 PVC snatch balances
10 empty barbell overhead squats

Build up
Build up to working weight by doing 3x3 reps (last set is working weight)
> Perform a 100-meter jog after the first two sets.

Globo scale: if you have a bar and bumper plates and a treadmill or place to rub do as rxed.  Run subs are 500m row or 22 calorie assault bike.    If your gym bans overhead squats do 10 front squats 185/135lbs or 10 225/155 lb back squats, and a 30 second plank per round.   If without a barbell today do 6 left handed and 6 right handed single dumbbell overhead squats, 50/35lb dumbbell, or 10 front squats with 2 dumbbells of the same weight with the 30 second plank added per round.   You can also do the planks after the wod to keep the intensity high. 

INTENDED STIMULUS

This workout is such a good combo of movements! It is a heavier variation of the classic benchmark Nancy. We have five fewer reps but more weight on the bar. Overall the work-load is very similar for both. This similarity tells us the duration and the stimulus should be very close. It is meant to be a faster workout in the 10-13 minutes range. The weight for the overhead squats should be heavier than what you usually would use for this movement. However, it should still be a weight you can do unbroken all rounds. In this workout, there should be no breaks. Run from the bar to the bar. Pick a weight that allows you to do that, and it will feel just right. It will feel awesome. Athletes that don't have the mobility to perform overhead squats can change to front squats or back squats, and add 10 minutes of overhead squat movement and range of motion practice. Commit to no breaks; you can do it!


OPTION 1
5 rounds for time of:

400-m run
10 overhead squats

♀ 80 lb. ♂‚ 115 lb.

OPTION 2
5 rounds for time of:

400-m run
10 overhead squats

♀ 55 lb. ♂‚ 75 lb.

OPTION 3
5 rounds for time of:

400-m run
10 overhead squats

♀ 45 lb. ♂‚ 65 lb.

NOTE FOR ATHLETES WITH MOBILITY ISSUES
.
Usually, athletes with mobility issues have a very fixed mindset. Lack of flexibility becomes an excuse. Don't let this happen to you. Flexibility and mobility are earned, just like strength. Some people will have more of a predisposition than others, just like strength. But most people can get to "normal" ranges of motion with work. If you lack mobility for overhead squats, start by making your air squat amazing and go from there. Start today!

Savage