CFWUx2
43:36

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211215/
3 rounds for time of:
800-m run
15 split cleans=>50kg
3 legless rope climbs, 15-ft. rope
♀ 95 lb. ♂ 135 lb.
Post time to comments./
40분만 실시함/
무게 줄임/
2라운드+스플릿 클린 10회/
수요일 저녁와드

23:25. Runs were 1km (around block) so subbed in last round for 1 min each of heavy bag and double unders. 50kg split cleans and 20 rope grip pull ups in as few sets as possible but got a bit kippy in third round.

23:25
subbed 15 strict pull ups for legless rope climbs

subbed CF Berwick run/sandbag clean/rope climb team workout on 1/11/20.

25:52 with 12’ legless climbs from seated and 3-4 extra no reps on cleans where I accidentally power cleaned. Runs slow at roughly 4:15-4:45. Mostly sets of 5 on split cleans. 

192/40/69”

subbed 800m row and single arm PU (18-12); scaled to 2 rds + row in 3rd round: 23:44

39:38

3 rds : 29:25
1st round:
800 m run
15 split cleans at #75
12 towel pull-ups
2nd round:
400 single unders (started raining)
15 split cleans at #75
12 towel pull-ups
3rd round:
400 single unders (raining)
15 split cleans at #75
12 towel pull-ups

Rx 18.40 (reg. Rope climb) 

M/35/5'10"/190

Rx'd 21:29...bleh.

19:02 - 80 cal bike, 135 split cleans, 12’ rope

Did this one Thursday -

3 rounds
800m run on treadmill with incline
15 split cleans 75#
3 strict pull-ups

Love split cleans! They felt great. Not a lot of resources in the gym so just working on my strict pull-ups, and my capacity for them is pretty sad.

30 minutes 
95# & seated rope climbs w/feet on 30” box

25:03
Treadmill and 11’ legless climbs from kneeling position on floor

19:35 rx’d

26:51. Split cleans Rx alternating legs each rep. Subbed 1000m rows for 800m runs because of icy roads. 1 regular rope climb per round.
Split cleans took awhile especially alternating with my non-dominant leg.

800m run
10 alt. Split Cleans @95#s 
(1st time doing Split Cleans so I didn’t do 15 each round. Although, they felt great & I’m sure I would’ve been fine!)
3 15’ LRC (legless descents too b/c I have a rough rope & don’t like tearing up my nanos!) 27:57 should’ve pushed this one harder! Getting off the flu though so probably good to take it easy! 😉

39'16" RX

39:30 Rx 

800m run, 15 115# sq clean, 15' climbs (3/2/1)
38:03

29:35 (w/1000m rows)

1000m row for run
95 for split cleans
20 pullups for rope, at work. 
25:17

34m/185
32:23
.5mile run
95# split cleans 
6 one arm pull-ups rotating 1*1

When you think about it, the modern Western diet is quite narrow, consisting of basically 3 to 4 food stuffs, cleverly twisted into different shapes and packaged: processed grain flour (wheat/corn/rice), sugar/HFCS, industrial seed oils (aka vegetable oils) with the occasional bit of factory farmed protein thrown in. Whether it's pop tarts, sugar pops, or potato chips or anything from bagels to boo berries, it's a narrow, nutrient poor selection of the same few things masquerading as different foods. And, from a mitochondrial perspective, it's refined carbs and omega-6 fats, which is a recipe designed to drive fat storage and override the normal signaling pathways that ought to tell us we're sated. 

Add to that the deleterious effect those particular food stuffs have on the insulin/glucose/glucagon metabolic pathways and it's pretty easy to predict they would result in a bad outcome. And they have.

22:45
Scaled to 85-lb and regular rope climbs

31'7" rx

Full gym ugh... I hate when other people try to get in shape ;)
Did 800m on a 1% incline treadmil for the first round, but then treadmills were full and did 1000m row instead, which impacted my grip :( No rope: Subbed max towel pull-ups (8-6-6). At least I managed to stare down the guy trying to use my 135lbs bar!
21:20

RX:24"58"'

Only did two rounds at 1:15 pounds

14:30

Holding out the family dinner got to run

22:20
Hotel gym scale
0.5 mi treadmill 2% incline
15 x 50# DB split clean
3 x 8 x closegrip lat pulldown (~160#)
Was so damn hot on the last round, felt like my head was in an oven, slowed about a min on the last round otherwise right around 7min/round

27:10 Rx
M/44/214/6'2"

I will be using this with a private client of mine today.

Since we are in the coldest working city of America (Northern Cone)
I decided she will be running 400m instead. Her name is Julie and she is from Ukrania. She has gotten pretty lot of help from this always mistreated country. She does work for a former mafia guy from URSS. Both statements are true.

So she will be doing, 400m at 6:30 class, followe by 15 split cleans, and 3 J hooks from floor to standing. Weight will be scaled down to whatever it needs to be. I hjust messaged her to let her kno, with a funny shining JN Gif its chilli outside. JN is on a stool with whisky on his hand. He smiles and gives a intriguing and condescending look, that implies outdoor running, and gloves. 

Warm up will be done with same movements we ussually use here: Row machines, rings, floor, and barbells, no, lets make it dumbbells. Should look like this:

100m runs
1 muscle clean with tec bar
2 hang power cleans
4 tec bar lunges
100m rows
5 hang split cleans
4 ring rows
3 inchworms
2 hang power cleans
100m runs
1 muscle clean with tec bar
2 front lunges
3-3-3-3-3 Hang split cleans/Split cleans if hip is there today (she is coming back from a very long hawaii trip)

Review of J hook from floor no hands first, to full extension standing over rope. 2-2-2 J hook from floor to standing.

Pre metcon doubts, protests, water, 
Metcon practice: 2 rounds of 100m run, 2 split cleans, 1 J hook to standing, Samson stretch 30 sec. 

Metcon: Talk to the tall blond lady when she approaches (intensity)

Cool down and celebration (Fitness was achieved)

3 RFT 
800 m run
15 split cleans 95#
4 legless rope climbs from seated to 7'
21:16

28:22 Rx
m/51/5'11"/200#

M/38/5'4/160
Scaled, ran 3 miles for Army PT this morning
Assault bike 50/25/25
15 clean 95#
10 pull ups
26:25 

Thought the assault bike would be good after morning run, highly regretted it after first round.

35/195/5’9/M

3 rounds:

800m row
15 split cleans 135
3 legless rope climbs 8ft from floor

17:50

M/34/175lbs

22:45 (Scaled)
#115 Split Clean (focused form, new movement for me)
10 Close Grip Strict Pull-ups (No Rope)

29:20 modified to:

800m row
15 dB cleans, 50#
3 regular rope climbs

12 ft rope 
27:17

runs on treadmill 1% incline
Split cleans w/ 50 lb DBs
12 Towel pull-ups ILO rope climbs

23:06

28:46

55 calorie assault bike in sub for 800 meter run

16 strict rope pull ups in sub for legless rope climbs. Alternating grip every 2 reps (climbing rope attached to pull up bar)

Need rest day

23:10

Scaled/ subbed:
65#, 9 lay to stand to lay rope climbs each Rd

Kept the weight light to focus on my form for the split cleans since they are new to me.

Subbed 18x 1-arm pull-ups (9 per arm) = 3 rope climbs
95lbs barbell

35:36

Wow did I struggle on the pull-ups. I've not done 1-arms as part of a WOD before. I don't have a climbing rope. My usual legless rope sub is 10 L pull-ups = 15' rope but I really didn't want to do 90 L pull-ups today! (Maybe I should have anyway.)

22:32
Used a treadmill on incline for run

24:14 - Sc
Subbed 4 8-ft legless rope climbs from seated for the 3 15-ft legless ropeclimbs.

Scaled to 3 RFT
800ish run
15 split cleans, 95#
5 strict dead hang pull-ups/10 bent over single arm rows, 44# kB
20:03
I liked the split cleans, surprisingly. 

57/5’8”/160

26:16 Rx

Had two “no-reps” because power cleaning felt more natural under fatigue haha. I’ve never done split cleans before (I don’t think) and it was weird getting used to.

M/45/6'2"/180#

Sub'd from @strongfirst
"Simple" w/ 70# KB
20 min time cap
100 single arm KB swings (switch every 10)
10 TGU's (5 each side)
Then 
100 snatches w/ 53# KB
Finished in 18:35

30'56'' avec 6 montée de corde avec les pieds 

This one looks more intimidating than it is hard. It is a fun workout. Adjust your attitude and approach it as such. Even though there is a moderate volume of each movement, everything is manageable and easy to pace. In your scaling, aim to keep this workout at around 20 minutes. Choose a distance that you can complete under 5 minutes each round. The split receiving position in the cleans might throw you off here and there, don't let it get in your head and keep moving. For some people, this position will feel quite comfortable. Spend a good chunk of time in your warm-up to find this movement. The weight should be something you can keep cleaning without hesitation. Your capacity for conventional power cleans is an excellent guideline here. No rep should be a difficult grind either mentally or physically. For the legless rope climbs adjust the skill so that you get a good dose of strict pulling. Choose something you can get done in under a minute. Set yourself up so that you feel fit AF. Use our options below for guidance. Have fun!

OPTION 1
3 rounds for time of:

650-m run
15 split cleans
3 legless rope climbs. 12-ft. rope

♀ 80-lb. ♂ 115-lb.

Total workload reduction of ~15% evenly distributed across movements.

OPTION 2
3 rounds for time of:

500-m run
15 split cleans
1 leg assisted rope climb. 15-ft. rope
6 modified leg rope climbs

♀ 65-lb. ♂ 95-lb.

Total workload reduction of ~30% evenly distributed across movements.

OPTION 3
3 rounds for time of:

450-m run
15 split cleans
6 modified leg rope climbs

♀ 55-lb. ♂ 75-lb.

Total workload reduction of 45% evenly distributed across movements.

RX:21'23''

Warm up for 191217:
GENERAL WARM-UP

2 rounds of:
200-meter run
5/side single-arm ring row
10 air squats
15 hang muscle clean and press

SPECIFIC WARM-UP

Legless rope climb
2 sets of 3 leg-assisted pull-ups
1 set of 3 pull-to-standing with feet on the ground
1 set of 3 pull-to-standing with feet on a box
2 sets of 1 rope climb with feet + legless negative
1 legless rope climb (or attempt)

Split clean
With an empty barbell, perform 5 reps of each:
Clean grip deadlift + shrug
Clean grip deadlift + high pull, practice touch-and-go reps
Jump, land and split with barbell in front rack position
Hang split clean
Split clean

Build-up
Perform 3 sets of 3 cleans, increasing in weight each set. After the 3rd set, perform 1 legless rope climb (or variation) and run 100 meters.

Globo scale: if using a treadmill use a slight incline.  If running isn't feasible row 1000m or assault bike 50 calories.  Dumbbell sub for the split cleans are 35lb/50lb dbs.  For rope climbs sub 4 strict towel pullups or 6 one hand pullups per legless rope climb.   Hold the wrist of the pulling hand for these, alternating hands every rep. 

Mic test