10:18 RX

M/38/5’9”/195#

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211113/
21-15-9 reps for time of:
Bench presses=>60kg
Squat cleans=>45kg
♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean
Post time to comments./
무게 줄이고 실시함/
22분21초/
토요일 저녁와드/
다음에 무게를 5kg씩 올리고 할 것

8:15. 21-15-9. Bench@55kg, sumo dl @80kg. Knee injury.

23:52 - Rx’d 

This was my first CrossFit WOD! Excited to join this community

Scaled: 105lb bench presses , 60lb cleans
Completed in 11:13

F/ 23/ 5'4/ 138

Skipped this one. Warmed up (thanks Bryan Rosen) but felt weak today and my right shoulder didn’t like the bench. Same pain I got warming up for 19.5. Hopefully the added rest will have me back at it stronger on Sunday. 

27:27 135# for ea

19:12

9:21 
21-15-9
Bench 185
Cleans 135

42/6’3”/215

15:57 Rx... taking things SLOWLY! 

Rx 23:30

Scaled 115 clean, 145 Bench.  16m15s.  Probably a touch too light but this is my first crack at crossfit high volume o lifts.

14:48 Rx

scaled to 135# bench and 95# squat cleans
13:28

21:42 No Bench!
Sq. Cln. @ 95#s!
KB Floor Press @ 95#s! (2 KBs-55&40#s)

12:43, scaled 165/125.

21:42 
95# sq. cln. &
KB floor presses (55# kB & 40# kB) 
No bench!

11:24

75 lb bench press and squat cleans

25:46 Rx 

M/35/5'10"/190

Rx'd 18:34

Bench press got me. 

Scaled to 85-lb Bench press and 75-lb clean
9:04

9:52 RX

16:40 rx

M 37/205lbs/6ft3in
Rxd
10min

RX 16:22

M/31/5'11"/210
Been awhile since I've looked up a main site WOD.
6:57RX
This was pretty cool. Would love to see a video featuring athletes on this like back in the day.

7:32
21-15-9
Bench Press (125lbs)
KB SQT CL (35lbs each)

20:59, 145# bench. The squat clean is what killed me though...

Hi this is my 3rd day I was into bodybuilding exercise & I am 169 cm 75kg diabetic right nw I am in a low carb diet because it keeps my sugar level low & it’s 1st time I push so hard my self with Wight and rapes warm up 6 m run 1.5 km & starches some how I took break in between because I couldn’t complete all the rep at time total time was 47.46.23 thanks 

16:08
Scaled bench to 155 lbs.

191116
14:13 (65# BP, 65# SQCL)
Transitions were slow

135# and 95#

Squat cleanse were harder but I lost the bench presses sooner

8:44

All sets broken accept the very last one

18:46 ex

Bench was way heavy. 
m/43/171lbs

Scaled to 21/15/9 
Bench, 55#  & squat clean, 40#
11:35

As rx’d
22:09

At work, did 60lb DB’s for BP, 95 for squat cleans since I haven’t done them in forever. Gasser!

15:35 - Sc, 135lb Bench, 115lb Squat Clean, started with 155lb for the bench and got through 16 reps then scaled down more. 

21-15-9
Bench Press 135lb
Squat Clean 185lb

16’29”

19:27. 95 lb. first two reps then dropped to 85 lb. all remaining reps. One bar only; time includes moving bench to and away from the rack between movements.

12:31

10:06

Bench press 52kg
Squat clean 37kg

Subbed/scaled with 2x48lbs dummbells (96lbs) and 95lbs cleans
12:35

12:57 RX

Bench 135lbs
Squat Cleans 97lbs

10:54

27:17 rx

21-15-9
125# bench press
95# squat clean
8:16

24:25...Rx for bench, had to titrate down on first set of squat cleans until 95lbs. I had done 3 of 135, 125, and finally said screw it...down to 95lbs and just started over. Felt good during warm-up but just ran out of gas on set 1.

1st round: 135, 95
2nd round: 155, 115
3rd round: 185, 135
20:06

Scaled to 60kg benches, 52kg squat  snatches

43/1.78m/75kg

15:50

Focusing on going slow and technique 
30 min
135 bench
135 squat clean

Rx’ed 
15:32

Slow pace today, back is sore from yesterday. 

13:22 (155# bench press)

Rx’d 
15:45

11:43 Rx

14:24 75#

Only one bar so I just used 75# for both which seemed a little heavy today. 

35/5’9/195/M

Rx 10:15

Gary does an excellent job explaining the “death of a hypothesis” with regard to Bauer’s opposition of the popular opinion of calorie balance as the primary cause of obesity. It’s understandable why the lingua franca turned away from German post-WW2, but what’s upsetting is that Newburgh’s hypothesis emerged as the popular approach to obesity because of this. Over the course of 30 years, as Gary describes, “The calorie balance hypothesis [became] so well established you no longer have to site anymore. Like you don’t have to site Darwin when you talk about evolution."

It’s a fascinating explanation of how a hypothesis unsupported by fact can take flight and completely bury the truth for decades.

185 lb bench 
135 lb clean 
14.55 min 

I dig this movement combination and loading parameters. This workout is a relatively easy one to scale, here are some thoughts:

Bench Press: I consider the load to be heavy enough where an athlete may need to take 1-2 short rest breaks each round. I will have athletes use loads that achieve this goal. Secondarily, I will reduce reps, if needed, but I don’t anticipate the volume being an issue today if the loads are kept in check.

Squat Clean: I consider this to be a moderate load where athletes may string some unbroken sets together, but most will be striving to perform consistent singles. I will scale the loads to achieve this goal, but will also use a time guideline that the round of 21 cleans should take less than 2-minutes to complete. If this movement is too technically demanding, for the athlete to performing safely, I can modify to a hang clean variation or even a complex the consists of performing a deadlight into a hang power clean followed by a front squat. I will also reduce reps to help avoid prolonged rest breaks, if needed. 

ALTERNATIVE SCALING CONSIDERATION: For athletes that consistently scale the load and do the prescribed number of reps, this workout provides a nice opportunity to use heavier loads and reduce reps to help target a strength weakness. It is important to vary scaling options to help to avoid stagnation and plateaus and we can occasionally scale/modify the workouts to target a weakness. Consider a change of pace today. 

14:26 155lb BP and 115lb sc

8:26
Bench Press 155#
Squat Clean 115#

Should have Rx'd the squat cleans.

135-lb bench
95-lb squat clean
35:54

21-15-9 
125# bench press
Hang squat clean 35# dumbbells (2)
10:45

17:29
Bench 60kg
Sq cleans 50kg

17:06 rx’d 

Bench at 125#, sc at 95#
13:53
Never thought I'd write that squat cleans were the easier part of the workout!  Think I could have done 105# there.

Scaled
21-15-9
75# bench press
75# hang squat clean (because I suck at front squats)

12:43

Man, did this workout make me feel like a wimp. The weights were right at my capacity for both movements. About 4 reps into the cleans I almost scaled them down to 15-12-9 but decided to push through it even if it was a slog. Glad I didn't because they got easier.

115-lb. cleans & subbed push-ups 2:1 for benchpress. 15:42.

Male/37/5'4/162
Option 2: 135# bench 95# squat clean time 23:53

Opted for a warm basement instead of a freezing garage
21-15-9
w/ 20# vest
Floor press with 50# db's (21's and 9's unbroken
push ups w/ hands on db's(brutal)
60# sandbag squat cleans
16:35
m/49/175

21-15-9
Bench 95#
Front Squat 65#
10:46

18:12 Rx

M/45/6'2"/180#

Scaled to
21-15-9
135# Floor press
95# squat cleans
9:43

https://youtu.be/7aYLJNA4uls

Love that the old site style is back, Coach! Been a follower of .com since 2004 and learned so much from all the content posted. I particularly enjoyed the rest day articles that expanded my knowledge of varied subject matter. You've done an invaluable service to the world with the CrossFit method and this site and I'm very happy to see it back to it's roots.

Warm up for 191115:
GENERAL WARM-UP

EMOM 6
Odd - 10 banded pull-aparts + 10 push-ups
Even - 10 Russian KB swings + 10 goblet squats

SPECIFIC WARM-UP

Squat clean
Perform 3-5 reps of each step of the progression with an empty barbell:
Deadlift to mid-thigh
Deadlift and shrug
Muscle clean + front squat
Hang power clean + front squat
Squat clean

Bench press
Perform 10 reps of the bench press with an empty barbell.
First 5 reps are a tempo bench press with a 3-second lowering phase

Build-up
Perform 3 sets of 3 reps on both the bench press and the squat clean, increasing in load each set.

Champions Club Scaling Notes

RANT
The most tricky part about this one will be the equipment, especially for a group. Not only with two bars, but benches as well. Dumbbells/kettlebells can be subbed for either exercise and floor press can substitute for the bench press. Also, like with the Ricky workout that came up, feel free to adjust the rep count if equipment makes the weight lighter. Finally, high rep heavy(ish) squat cleans are miserable.

I SHOULD TRY THIS AS RX'D IF: I can go unbroken for the entire thing. Not that I would if I could, but just saying I have the capacity.

FIRST TIME WITH CROSSFIT VERSION: lighten up the weight a lot and go 3 rounds of 21 reps to help with the technique.

GROUP VERSION: still on the fence here. might keep it light and go 21s for 3 rounds.

INJURY VERSION
Themes are - pushing, jumping, squatting, gets easier as the workout goes in, high reps (given the weight). Pick two movements and try for a descending rep scheme (30-20-10 or something)

WARMUP
Box jump - clean landing
Squat - clean prep
Push-up - bench press prep
Pull-up - spend some time overhead
Jump rope - always

GENERAL FEAR LEVEL: 7

Globo scale: if you have 2 barbells, plates and a bench+rack or bench press station you can do this as Rxed. Many of us don't have that,  so I will put up some substitutions.  If you are in a standard Globo gym setup, we are doing barbell bench press and dumbbell squat cleans, 40/60lbs. If in a garage with only one barbell you can do 21-15-9 push press 95/135, squat clean 95/135.  Another garage alternative is strict ring dip Elizabeth, with ring dips as the first movement in the couplet.  Finally, the hotel gym sub is both movements with 35/50lb dumbbells.  Bodyweight sub is clapping pushups and burpee pullups. 

INTENDED STIMULUS
.
Oof! Elizabeth and Lynda met, fought, and this nasty piece came out as a result. Like both of those benchmarks, this is a stamina piece, not a strength one. The structure is there to aid you in keeping the intensity up. You want to be riding that wave where the muscle is about to give up but never does. The loads are moderate for both movements. For both choose something you could cycle for a set of eleven+ repetitions when fresh if you were to go for it. This should become acidic and burny. But it should not be a long grind. We want you closer to the 11-minute mark than to the 13. Athletes entirely new for the squat clean, can change the movement to a front squat so that the complexity of the lift does not get in the way of the conditioning. Having an excellent front squat is the best thing you can do to learn a squat clean, remind them of that! 

Today is an excellent day to push the limits a little. Flirt with that muscle fatigue, but never fully get to it. Ride the acid wave!

OPTION 1
21-15-9 reps for time of:

Bench Press
Squat Cleans

♀ 105-lb. bench, 80-lb clean 
♂ 155-lb. bench, 115-lb clean

OPTION 2
21-15-9 reps for time of:

Bench Press
Squat Cleans

♀ 95-lb. bench, 65-lb clean 
♂ 135-lb. bench, 95-lb clean

OPTION 3
21-15-9 reps for time of:

Bench Press
Front Squats

♀ 65-lb. bench, 45-lb squats 
♂ 95-lb. bench, 65-lb squats