남(m)/46/171cm/94kg/2303025/
Zeus/
3 rounds for time of:
30 wall-ball shots
30 sumo deadlift high pulls
30 box jumps
30 push presses
30-cal. row
30 push-ups
10 body-weight back squats=>75kg
♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box
♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box
Post time to comments./
47분03초(무게줄임)/
토요일 저녁 첫번째와드/
박스점프시 모서리에 닿고 무릎을 펴면서 내려가니깐 기록이 좋아짐

CFWUx1 5 rep round, 10*20kg bs 10*40kg
51:47
157 lb bs

CFWUx1 5 rep round 10*20kg 10*40kg bs
51:47

37:37. Scaled to 35kg for R1&2, 25kg R3, 20 thrusters, 20 sdlhp, 20 bj @ 20", 20 pp, 20 cal row (took about 2 mins each round), 20 push ups, 60kg squats. 

Prev. Approx 50 mins 19.08.13. Subbed 10k ea. db thrusters. Rest as rx'd.

90:32rx

Who can I speak with at CrossFit to begin this discussion for the state of Missouri?

44:44 rxd. Broke everything into 10s except the rowing and pushups broken into 4-5 sets. Squats in 2 sets of 5 the first 2 rounds. Started round 2 at 13:00, round 3 at 29:00 
(180lb squat.)

178/41/69”

30 Back Squats 75#

45:23

32yr/male/170#
RX 
squats at 185#
43:47

Sc to 65#/185#...next time do full Rx

47:51

Only time for two rounds; approx. 26:00

45:20 in the heat/humidity - brutal

M/42/6’3”/215
57:06
wow... that was very very hard today.

Did this as partner WOD, was a great workout!  Time of 29 minutes

It's the registered dietitians that have contributed to the obesity and metabolic syndrome epidemic in the USA. They are taught and continue to perpetuate the archaic and misguided government guidelines. They had their chance and they blew it. Thank you CrossFit and Governor DeSantis for having the good judgement and allowing common sense to prevail. Florida is in better  hands now.  

Licensing is no guarantee of competence. In fact licensing is designed to create a barrier to entry in many professions. By limiting the number of individuals practicing a profession, those with licenses are able to raise their prices. The law of supply and demand still applies. CF affiliates offering nutrition advice can now offer a one stop shop for both fitness and nutrition. Affiliates offering bad advice will be disciplined by unhappy customers who will take their business elsewhere and not offer positive endorsements. Governor DeSantis has struck a blow for freedom! CF owes him a debt of gratitude!  

39.40 , SC 20kg

CrossFit trainers (without degrees or accredited training to offer nutritional advice). Is an encroachment on LICENSED DIETITIANS who have dedicated a significant amount of time  to the practice by obtaining degrees and supervised internships. I hope the CrossFit, Inc. community hires actual Registered Dietitians to set standards and enforce safe practices.

55:57

Zeus
3 rounds for time of:
30 wall-ball shots - 9ft 20#
30 sumo deadlift high pulls 55#
30 box jumps - weight bench
30 bench presses 55#
30-burpees
30 push-ups
10 body-weight back squats 195#

27/M/6’1”/205

48:26 Rx+

30lb wallball and 205lb for back squat

34/M/175 

41:45

as Rx’d+ (squats @185)

35male 220 Zeus in 39:05

RIP Specialist Hickman

Subbed 400m run for row and had to switch weights between sets. Squats at 175#.

43:31.  Last time was 48:40.

Scaled
SDHP @ 24kg
Push press @ 20kg
Back squat @ 70kg
37.33 min 👍😅

45:38 s
SDHP & push press 35#
pushups to 30” box
52% BW (75#)

F/23/140#

M/64
34:40
SDHPs & Push Presses - 45lbs
Back Squats - 50% body weight

Scaled
2 RFT
30 WB 20#
30 SDHP 75#
30 box jumps 24”
30 PP 75#
30 cal row
30 pushups
10 back squats 225#

27:13

6’2”/215/27

42:26

Buenos días, lo escale para mi, 20 rep de todo
Wall ball de 12 kg (es la que tengo) 
SDHP y Press 25 kg 
BOX 60 cm
Body-weight back squat 45 kg (sin rack) 
30 min. Las 3 rondas

First I did DB, result there

Scaled to 2;rounds & subbed as follows:
30 thrusters with a 20kg kettlebell
30 SDHPs with a 12 & 20 kg kettlebell switching hands at 15 reps
30 box jumps
30 push presses with a 12 & 20 kg kettlebell switching hands at 15 reps
200 single-unders
30 push-ups
10 double 24kg kettlebell front squats
35:30
43/1.78m/77kg

Did my first Zeus in 35:52 the only change I made was the biggest ball I have is 16lbs.

Great news! Looking forward to seeing the community free to benefit from more discussions about what good nutrition looks like.

con poca batería hoy, lo modifiqué a 30-20-10 en vez de 3 round de 30 x ejercicio

27:30

Usé SDHP 24kg para los SDHP, DHP con 16kg por el remo, back squat 60kg, y push press con barra vacía de 20kg. 

m/51/76"/250#

First WoD after a 4 month break so I scaled this one big time.

3 RFT (15 Wall Balls @ 20#, 15 SDHP @ 75#, 15 Box Jumps @ 20", 15 Push Presses @ 75#, Row 15 Calories, 15 Incline Push-ups, 5 Back Squats @ 135#)

T=26:20

"It never gets easier; you just get faster."  Greg LeMond

Rx’ed 
= 32:24

Took way too many rest breaks between movements.

Edit: BW back squats at @175-lbs

This is incredibly dangerous and such a slap in the face to licensed and certified dietetic and nutrition professionals. These people often have masters degrees and along with 1200+ hours of hands on clinical experience. Shame on this governor and on anyone who gives reckless nutrition advice based on opinion. I’m sure CrossFit trainers all move with the highest integrity and won’t con vulnerable people who need nutrition advice from LICENSED PROFESSIONAL DIETITIANS.   

3 rounds for time of:
30 wall-ball shots (22# cement ball)
30 sumo deadlift high pulls (76# KB)
30 box jumps
15 push presses (50# dumbbells)
30 (burpees)
30 push-ups
10 squats with two 60# dbs

37:20 (so... much... sweat..)

M/34/6’/~230

man oh man, did I pick the wrong week to get back into CrossFit after three years off. Used to do this religiously and I am R U S T Y! 

Scaled: 2 RFT
15 WBS 20#
15 SDHP 75#
15 Box Jumps 20”
15 PP 75#
15 KBS swing 2 pood
15 Push-ups
5 BS 205#

ouch. 

M/39/112kg/179cm
Wall-ball shot 25lbs
SDHP 30kg
Box jump
Push press 30kg
Kt swing 24kg
Push up
Back squat 110kg
Time 1h01min

In Honor of David Hickman

Zeus
3 RFT
30 wallball 14# 10’
30 SDHP 55#
30 box jump 20”
30 push press 55#
30 cal row
30 push ups
10 back squat at 135# (142# bodyweight)
45:17

Jackie:
30 8# wallball 9’
30 SDHP 35#
5 box jump 16” 25 step up
30 push press 35#
20 cal row
15 knee push ups
10 back squat 45#
41:51

As rx’d, 35:39; 185# for back squats.

Just didn’t have it today.  4 minutes slower than last time, just as hard.  Went out very deliberately, not trying to get ahead of myself.  Broke everything int sets of 10 (except rowing).  But just felt really beat down.  Probably a holdover from #weightvestmonth.  Still, feels good to check off a WOD like this.

47m/5'10"/185

41:41. Subbed in 30-cal Bike for 30-cal Row.

38:28
20# db (ea side) thrusters
45# db swing (30x)
20 in box jumps
25# (ea side) push press
45# db swing (30x)
30 pushups
5 pistols (ea side)

M/24/5'8"/160lb

36:50 - Rx
165lb Back Squats

For David

This is a great idea! Definitely would love to see more of these. 

38:47 Rx'd  (200-lb back squats)
with gratitude
m/52/5'11"/200#

1 rd 19:23

10 wall balls 10lb ball 10' target
30 dealift high pulls
30 trx jumpa
30 push press 45lbs
30 cal echo bike (3 min)
30 push-ups
10 body squats 

RIP Zeus
Modified to
3 rnds
With 20# vest
30 sqts
30 sdhp 53# kb
30 lunges
30 push press 53# kb
30 kbs 53#
30 push ups
10 goblet sqts 53#kb
42:41
M/50/175

33:44 rx
m/40!/6,2”/205

Zeus
3 Rds 
30 wall-ball shots (10#)
30 SDHP (45#)
30 box jumps 16"
30 push presses (45#)
30 SDHP (45#)
30 push-ups
10 body-weight back squats (120#)
29:28

Back at Don Shula's (very comprehensive) Athletic Club today. Subbed / scaled with

30 Wallballs - 16lbs
30 SDHPs - 24kg kettlebell
30 Box Jumps - 20"
30 Push presses - 2 x 25lbs dumbbells
30 Burpees*
30 Push ups
10 Squats - 2 x 50lbs dumbbells
42:52

Rd.1 = solid
Rd.2 = sputtering
Rd.3 = meltdown

*Rowing machines are on the lower level, over 50m from the Wall and weights. I didn't feel the need to add that excursion.

30 mins (modified wall ball for thrusters) Rowing for running 

33:05
Scaled to 
Med ball thrusters (20lbs)
SDHP (53lb KB)
20” Box
Push Press (53lb KB)
BSQT (155lb) 170lb bw

3 rounds done plus a 3mile walk

Zeus
38:29
175lb squats
Tough one.  After 1 round I felt like I was finished...rounds 2 & 3 were a mental grind.  The worst was round #3 SDLHP.
R1 ~ 10 :00
R2 ~ 14:00
R3 ~ 14:29

This is awesome ! So glad to be able to see this positive change in legislation. 

Subbed to 3 rounds of:
30 thrusters 2x10#db
30 sdhp 2x30#db
40 bench step ups
30 pushpress 2x30#db
40 plank to db row 2x20#db
30 push-ups 
20 squats 2x45#db (53%bw)

23:37

☆RIP David E. Hickman 
☆48:35 (24" box, BW: 207-lbs = 94kg, cleaned from the ground)
CFHIM - MAKING PEOPLE BETTER

Subbed/scaled:
3 rounds
30 wall balls 10lb ball 10’ target
30 SDHP rx
30 box jumps rx
30 push press rx
30 dumbbell swings 55lbs
30 push-ups rx
10 front squats 140lbs (80% body-weight) 
47:50 

31:34, 20 reps with 10 squats, 35# bar for thrusters, 55# SDHP and PP, 20" box and 135# squats

M/36/172#

Sub 30 deadlifts at 75lb for row
rest as rxed
ouch

46:20

Zeus
3 rounds for time of:
30 wall-ball shots 16 lbs
30 sumo deadlift high pulls 65 lbs
30 box jumps 16 in
30 push presses 65 lbs
30-cal. row  RX
30 push-ups RX
10 body-weight back 165 lbs
1 hr 16 min.

3 rounds:

30 wall balls, 8 foot target
30 SDHP, 20 lb DB
30 box jumps
30 shoulder presses, 30 lb DB
30 hollow rock
30 pushups
10 front squats, 95 lbs

33:13

35/195/5’9/M

Rx 40:59

WOD ANALYSIS

Coaching notes:
Finally, after 71 days (since 200422), a triplet modality WOD has been released. This WOD is combined of 7 skills of throwing, lifting, jumping, pressing, rowing, pushing and squating motion patterns. Amazing WOD!

Modality: This hero WOD is a triplet modality that includes 3 high reps moderate weightlifting, 3 high reps low skill gymnastics and 1 high distance rowing. 

Purpose: The training purpose is to improving the stamina and increase the fatigue capacity. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired.

The reason for choosing reps: These high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes. Furthermore these 7 movements selected to challenge the 7 different motion patterns and also full body muscles.

Time to perform: This high duration WOD takes about ≈ 32 min.

Physiology (GPP): Stamina and cardiorespiratory play the major role in this WOD. Furthermore, Strength, flexibility, and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this WOD.

Anatomy:
Wall-ball shots: Latissimus dorsi, Pectoralis major (sternum head), Anterior deltoid, Hamstring.
SDHP: Rhomboid, levator scapulae, Anterior & posterior deltoid, Biceps, Brachio radialis, Hamstring, Gastrocnemius.
Box jump: Gluteus maximus, Quadriceps, Gastrocnemius.
Push press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps .
Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus.
Push-up: Pectoralis major (sternum head), Triceps.
Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus.
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 4 min
Specific warm-up ≈ 11 min
WOD: = 32 min
Cool-down: ≈ 10 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

174CM/75KG/29AGE.
RX:36'30''.
https://youtu.be/1UYmF9srpfU

Globo Scale:  For the barbell movements sub 25/15lb dumbbells.  If you do not have a wallball, sub thrusters with your dumbbells, or a 20/15lb dumbbell.  For the bodyweight back squats, sub either alternating pistols, or 2/1 walking lunges with your dumbbells.  For box jumps sub tuck jumps. 

What is it those affiliate fees go towards again? Good job, CF.

30:37 at 165 BW

Yummy!  

Champions Club Scaling Notes

RANT
This is one where it helps to decide if you want to do this one as a training tool, or if this is going to be a test to honor the hero. Because if it's a testing tool, equipment and setup is going to be challenging. Don't feel bad if you need to simplify.

WHAT ABOUT THE MOVEMENTS
Okay then...
Wallball - squatting, jumping, push-up shapes, core-to-extremity
SDHP - jumping, core-to-extremity, external load
Box jump - jumping, accuracy, extra range of motion
Push press - jumping, pushing, overhead, external load
Row - locomotion, monostructural, deadlift shapes, push-up shapes, falling, skill
Push-up - pushing, midrange
Back squat - squatting, not too much upright torso demand, external load

WHAT ABOUT THE FORMAT
Either Mr. Zeus didn't think Fight Gone Bad was enough and wanted to add some extra on it, or we are looking for more stamina and less intensity. Typically something with this many exercises is going to be a chipper; AMRAPs tend to be 2 movements when looking for a higher intensity and 3 movements when intensity is expected to drop. Read what you want to out of a 3-round-7-exercise workout.

TECHNIQUE SCALE
Set a 1:30 timer for each station and go through the reps at 1/2 speed.

CONSISTENCY SCALE
Pick 3 of the movements and do 5 rounds for time.

INTENSITY SCALE
Each individual round for time, rest as needed between.

MY STUFF
I got mixed up on my workouts, I'll hit this one in some form tomorrow.

GENERAL FEAR LEVEL: 7 to be safe, but might be an 8.

Hey Suspects....
How many kbs for 30 cal row?
I've got a 53#kb.
I think I've got some good subs for the other stuff.
Thanks.
Mike

Wow! This is so awesome! Just this coming from HQ and keeping us up in it is the type of change that is so helpful!!