남(m)/46/171cm/94kg/2303021/
DG/
Complete as many rounds as possible in 10 minutes of:
8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges
♀ 25-lb. DBs ♂ 35-lb. DBs/
오늘기록 2라운드+K2B 2회/
최고기록(38/77kg/131227) 3라운드+쓰러스터 1회/
화요일 저녁 두번째와드

CFWUx2 5*35db thr
3r +20
Finished r4 after buzzer

Dietetics is a field of study filled with dogma and belief. Atkins challenged the believers and as in the spirit of most beliefs those who believe hate disagreement. Never tell a religious person God is a mythical being, you will be instantly despised. Atkins upset 2 camps of the religion of dietetics and he got they wroth. When those who tried the diet demonstrated its' effect. Atkins set a ball rolling that would change the dietary world. No vegan or old school dietician can stop such a discovery.  You can maline the man but not the facts. He may just have saved millions from type 2 diabetes and vascular disease.

Constantly spiking sugar levels over time, are indisputably  injurious to most organs in our bodies. Whether they cause diabetes or many other illnesses is undeniable. Atkins just lead the way to the answers and he deserves credit for that.

KTE
15-lb db thrusters
4+4 kte

7R in 10:26 @10kg kbs and T2R without much ground clearance. Was probably about two steps into the lunges at 10m but couldn't see the timer.

4 rounds rx

6 rounds + 8 rx’d

6+7 rxd. Unbroken ttb and thruster. On lunges I stopped briefly between reps to keep moving/breathing; it made for longer dumbbell carries! If I had over-gripped the thrusters I’d be screwed as far as grip goes. 

41/178/69”

M/34/6'/175#

6+6 Rx

6 rounds + 6 TTB Rx

M32/1.82/93kg
RX
7Rd´s + 19

5 rnds; substitute w 16kg kb:)))) 

6 rds

5’8” / 187 lb / 21 / M

Rx’d 5 rd plus one T2B

5 rds + 8 thrusters rz

5 rds + 8 thrusters rx

5 rounds plus 5 toes to bar. Rx

used 45lb DB’s as that’s all I have so I did 6 thrusters and 10 front rack walking lunges to make the work equivalent 

M/6’1”/27/205

Lost track of time:
approx 6 rounds 
65# barbell 

Added 16 push ups to the round and 2 minutes to the time limit.
Subbed toes to bar with v ups.
3 rounds+22reps

Got through dbell thrusters of rd 4 as rxd

M/31/5’11/185
5 rounds+2 rX
strict toes to bar (no momentum between reps) because my pull up bar isnt high enough : /

6 rounds + 4 reps 
Rx
M/42/5’8”/160

He saved so many lives with his book. The lied about him then and continue to do so. This is typical of allopathic physicians and pharmaceutical companies. He was a great man.

4 rds Rx’d

Nice sweater, 6 rounds plus 12 REPS. 
Still recovering from a broken ankle, I Am happy to reintroduce lunges in My training régiment! 

8 knees to elbows
8 DB thrusters
12 lunge steps

6 + 8. 30 lb DBs

You really outdone yourself
this time Tyler. Thank you

5rounds

6+8 reps

M/36/165

as rx’d 

5 rounds + 20 reps

5 rds, 5 ttb rx

Very much agreed.  Atkins deserves credit-

M/24/5'8"/160lb

7+3 - Rx

For Walter DG

RIP, Major.

Subbed 95# barbell thrusters and lunges holding 35# plates in each hand.

5 rds + 1 T2B

5 rounds + 7 reps

Scaled
4 rnds + 8 K2E

8 x K2E
8 X Thruster w/ 35/18 kettlebell
12 Lunge steps with 35/18 kettlebell

Is that Roza in the muscle T? That's awesome!

Hotel gym, no pull up bar
subbed dragon flags for t2b
25lbs db

6 rounds + 8 df + 1 dbt

33 / M / 5'9" / 137lbs

25lb dumbbells

2 rounds + 8 + 8 + 10

I lost count of completed rounds - two or three - but I think two is right.

4 rounds even. Not my effort, just a little tired today.

I graduated from residency in 2003, when the Atkins diet was at its peak popularity, and Atkins branded products lined grocery shelves.  I remember patients who lost some weight but believed that low carb Atkins approved ice cream was better for them than eating an apple.  It was a highly restrictive diet, one that was unsustainable by all but the highly committed few.  

Twenty years later, I don’t have a single patient who follows Atkins.   Show me someone who isn’t allowed to eat a piece of fruit on their plan, and I’ll show you someone who won’t be following that diet in a few years.  

DG
Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges
-----------------------------------------
5 Rounds

DG
Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges
-----------------------------------------
5 Rounds

5 rd + 2 reps
subbed 6 strict t2b
35# dbs

Tyler, you, sir, are a very good writer.

Scaled (some on the fly)
K2E
25# strict press (slow descents)
25# lunges (with slit terrain incline)
7+ rounds
Thanks David, best wishes to your family.
 

6 rounds + 18 reps Rx
with gratitude
m/52/5'11"/200#

Did it outdoor at street workout park with bar slightly low and a ~10kg/15kg rock for the lifts. 5 rounds + 13 reps total

5 Rounds + 8 TtBs
35 DBs

DG
Complete as many rounds as possible in 10 minutes of:
8 toes-to-bars knee to elbows
8 dumbbell thrusters RX 
12 dumbbell walking lunges RX 
4rds +19

4 full rounds plus 4 t2b
rx

AMRAP 10 min
8 v-ups
8 thrusters 25# dbs
12 walking lunge 25# dbs

Buzzer beater to finish lunges in last 30 sec 
5 whole rds

As rx’d, 7 rounds (PR). 

Had a plan coming into this – try to stay on pace for a round every 90 seconds.  Was ahead of pace initially but felt okay, so kept pushing.  In later
rounds, things slowed a bit.  Unbroken for thrusters and lunges.  Started breaking T2B in round 5 (4-4).

47m/5'10"/185

35 lb DBs
6 rounds even.
Those lunges were sneaky hard.  Burning quads.

Happy 4th all!

7 rounds:
toes to kettlebells
30#dbs 

M/45/6'2"/180#

DG
Rx'd 
6 rds + 8 + 1...one more rep than last time
RIP

3 rds + 8 toe2Bar

25 lb bar, reverse lunges

Ouff. 

M/34/6’/~230

rx’d with 35# KB instead of DB

3rds + 8 reps 

RIP David Gray
6R + 14  
CFHIM - MAKING PEOPLE BETTER

Subbed t2b with v-ups
and I used 25# dumbbells for thrusters and walking lunges

6 rounds

5 Rounds+6 TTB
subbed 70# BB for thrusters, 15# DB for lunges

6 rounds at Home, toes to table, 1 DB 35 lbs.

Subbed "JT" due to epuipment
RIP. JT
21-15-9
Strict hspu to abmat
Strict ring dips
Push ups
16:44
M/50/175

In Honor of Major Gray

5 rounds + 12 reps Rx

Jackie:
lying T2B
12# dB thrusters
12# dB lunges
5 rounds + 4 reps

United we stand, divided we fall
Happy 4th everyone

5 rounds + 4 T2B Rx

As rx'd with 17.5 kg (38.5#) dumbbells aboard the USS Bataan.

5 rds + 8 toes to bar + 8 thrusters + 4 lunges

Happy 4th of July!! God bless America!!

5 rds plus 6 thrusters, V ups and 20# DB

7rds + 1

22.5lb DBs

RX:6R+16.
https://youtu.be/K_Ps5ETApgI

DG
5Rds + 2 T2B Rx  (25# DBs)

Happy 4th of July! 🇺🇸 

USA! USA!
6+11.  I paced a little slow to start. Been doing more 20+ minute WODs lately- need to adjust. Thanks coach

Thanks coach

DG
Complete as many rounds as possible in 10 minutes of:
8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges
♂ 35-lb. DBs

5+8

Dr. Atkins was my personal physician for a time in the late 1990's. His book, and subsequent advice and care as I embraced low-carb eating, literally saved my life. 

My grandfather was in the first cohort of patients to receive insulin at the Mayo Clinic. He was a diabetic and died at age 62. My father was diabetic as well (among a host of other bad lifestyle habits, including smoking and excess alcohol consumption) and died at 63 after years of poor health. 

I am 65 and still going strong. When I met in-person with Dr. Atkins after getting my labs done, he said: "You are a diabetic, just not to the point where most doctor's would diagnose you as such. Continue on the path you are on, and you will experience all of the poor health outcomes we've discussed."

I started eating low carb that day and have never looked back. These days, I am mostly carnivore.

Subbed : toes-to-rings, 12+20kg kettlebell thrusters & lunges alternating every round.
5 rounds+3reps
43/1.78m/77kg

Rx 
8R+8T2B

Thank you for this story. One thought from his books remains vivid with me...his diet is a clinical trial of one conducted thousands of times successfully.

5+11Rx

WOD ANALYSIS

Coaching notes:
Today, for the third day in a row, a hero WOD has been released.

Modality: This WOD is a couplet modality that is combined of a core exercise from gymnastics modality and 2 moderate weightlifting.

Purpose: The training purpose is to improving the stamina and strength. Furthermore, this WOD is improving the hip power because 2 first movements challenge the hip and need full hip extension.

The reason for choosing reps: The number of reps is low that athletes can perform it without interruption. This short time WOD challenges and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power and increases their records.

Scoring (round numbers): Athletes must do at least 5 rounds of this WOD. Advanced athletes can do it at least 6 rounds.

Scale method: The repetitions of each movement are almost small, so athletes must do each movement unbroken, at least for 2 first rounds.

Physiology (GPP): Stamina, strength and cardiorespiratory play the major role in this WOD.

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

Anatomy:
T2B: Latissimus dorsi, Rectus abdominis, Iliacus Psoas, Rectus femoris.
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus.
_______________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for T2B ≈ 4 min
Specific warm-up for thruster≈ 4 min
Specific warm-up for lunge≈ 3 min
WOD: = 10 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 21 minutes that can be divided in specific warm-up or cool-down.

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

Globo/home scale:  If you do not have a pullup bar sub 12 V-ups for the toes to bar.  If using a door gym where you can't kip do 4-6 strict toes to bar per round.  Dumbbells:  Use whatever gets you close to 25/35lbs.   You can also sub a bag, kettlebells, a 65/95lb barbell, or other odd object for these movements.   Bodyweight sub toes to bar or v-ups, burpees, 2/1 jump lunges.

Awesome Content!

Please keep this type of content coming! Great for athletes, great for coaches!

Thank you!!!

I miss you all guys! I hope you are all doing awesome and training is going great. 

Bryan and I are working on a project that I think everybody will benefit everybody. If you want to check what we are doing head to @scaled_fitness on Instagram. Our objective is to provide a daily workout with coaching, warm-up and scaling options. We want to provide a premium service for free --it can be done. We are just starting. We want to create a one stop option that will be accessible by all. Check us out! 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Toes to bar - pulling from the hips/midline, pike position, overhead
Thrusters - squatting, core-to-extremity, jumping, pushing, overhead, open-circuit (dumbbells/no connection)
Lunge - squatting, unilateral loading, external load

WHAT ABOUT THE FORMAT
Boz says it well in the video.

TECHNIQUE SCALE
As is, just extend to 20 minutes, don't worry about speed

CONSISTENCY SCALE
Lighten up the dumbbells, cut ROM on toes to bar to keep the rhythm/pike position, and double all the reps. Try for 15-20 minutes.

INTENSITY SCALE
As is

MY STUFF
I misread it and didn't use dumbbells on the lunges. 7 rounds, 25# dumbbells. Toes to bar unbroken.

GENERAL FEAR LEVEL: 7