남(m)/46/171cm/93kg/230408/

3 rounds for time of:

800-m run

21 toes-to-bars

12 deadlifts

♀ 185 lb. ♂ 275 lb.=>110kg

Post time to comments./

52분03초(무게줄임)/

토요일 저녁 첫번째와드

20:57 Rx

39 y/o M

CFWUx2 10*45*2 10*95*2 10*135 5*185 1*225

46:58

20:13 RX

M/39/5’9”/195#

48 cal bike

185 lb. deadlift

2 rounds in 19:01

I didn’t know Jon Hamm was part of Seminar Staff, that’s awesome!

22:26 @800m m/c (12.5-14kph & 3%), strict T2R, 100kg. Not quite enough room to swing the toes to rings which were broken once or twice each round. DL could've been lighter and broken once. Although broken I kept a steady pace throughout. I thought I'll aim for 20mins as AMRAP and see what's left. Challenging and enjoyable. Moto to live by. Glad I managed to get through it.

20:00

Finally did this one...2 months later...

Sc t2b to situps. Transition from the run to the home gym is like 35s each way (garage, laundry room, upstairs)

Total time 31:10 (28:15 if I had good transitions)

2 rounds, and subbed 60# dumbbells

15:04

23:16

Rx’d

225#. 29:05

21:50 rx

foi duro a corrida

18:18 rx’d

Rx Time: 26:55.2

4:32.4 R

3:45.1

4:47.4 R

4:18.3

4:49.2 R

4:42.9

21:14 rx’d. Runs slow, after I did the first one in 3:50, even walked a little bit rounds 2 and 3-It’s hot in the beating sun today. Final set of deadlifts unbroken. Ttb in 2/3/2 sets. Straight legged ttb.

180/41/69”

34:19

800m run

21 tbt - really bad at these

215# DL

M/42/6’3”/215

20:45

WAY harder than I thought it’d be.

24: 24 but only 2 rds of 50 cal bike, 21 TTB & 12 DL at 185#; only one meal today and it shows

Heavily scaled:

Did 3RFT

800m (I think) run

12 Strict T2B bc bar isn't super stable for normal

21 deadlifts with 65 lbs Dbs

17:35 was final time

M/34/6'/175#

19:52, Rx

As rx’d, 21:50.

Great end to a hard cycle.  Broke T2B 7-7-7 except round 2 was feeling peppy so went 14-7.  Deads broke 8-4 / 6-6 / 6-3-1-1-1.  Runs were not fast; partly due to fatigue, and partly trying to make sure hip was okay.  So hot out there today.

47m/5'10"/185

M/39/112kg

Rx

26'10"

205 deadlift

~24 minutes

ran .4 miles on assault curve - 24:54

M 43/5’9”/195

First workout back after 2 years off...

24:58

scaled deadlift to 225

16:49 rx

19:54 Rx

Really happy with this and being able to do the movements. Still coming back from low-back troubles

M/27/200/6’1”

18:49 rx

m/40!/6’2”/205

23:56. 225 for DL, 0.6mi elliptical for runs.

Scaled ladies wod and 1 mile assault bike. 25:50

M/61/230

33 / M / 5'9" / 137lbs

Single-unders x400

Toes-to-rings x15

50lb dumbbells deadlifts

26:08

Jumping rope took a long time.

22:44 (50 cal AB, 225#)

3 rounds

800m run

21 exercise ball crunch

12 DL 275

20:41

Scaled to 5 rds of

400m run, 10 knees to chest, 6 DL 125#

19:50

26:11

Rx’d

22:42

Pouring rain....Central Florida !!

3 Rounds for time

800 Meter Run

21 T2B

12 DL 200#

21:50

My crappy basement bar only holds 180# (m, bw 165), but this was still hard as hell in the humidity. 21:15.

26:35 Scaled

800M run

21 T2B

12 DL @#155

exhausting! But no rips 👍

Subbed 225# DL & toes to chest

28:20

Grip strength went bye bye

lower right back cramp

Scaled: 19:41

Threw back out yesterday picking up something small from the floor.  Grrr!! Scaled to 3r/t 

800m row & 21 hanging knee raises (no DL)

20:48

gonna do some PT then make friends with the ice pack.

800 m

18 t2b

12 deadlifts at 115

24:40

23:15.45 Scaled

3 RFT

800 M treadmill

21 V ups

12 DL 135#

Scaled

800 m run - treadmill 1% incline

21 knees 2 elbows (no clearance for t2b in basement and it was storming outside)

12 deadlifts @ 205lbs

18:03

M/45/6'2"/185#

Scaled/modified to

3 RFT

50 cal AB

21 t2bar

12 trap bar DL 250#

19:58

M/34/6’/220

rx: 41:58

a little overzealous with the weight today, definitely struggles but I pushed through

M/24/5'8"/160lb

23:42 - Rx

3 rds

20 stair sprints (basement stairs)

21 v-ups (pretty bad form, but hey)

12 DL 135#

19:01

32:33 Rxed.

Only had time for half

400m run

11 t2b

6 225# dl

3 rounds 10:15

Off to golf ⛳

20:42

* scaled deadlifts to - 21" resistance banded deadlifts "

because I have no barbell...

22:32 Rx

Runs started slow and got slower...

m/52/5'11"/200#

~48 min

Limiting factor:deadlifts

23:25

3 rounds:

400m run/walk

21 sit ups

40# 12 deadlifts

19:26 RX

35/195/5’9/M

Rx 21:55

800m run

21 V-Ups

15 duffel bag DL 210#

14:59

21:31

subbed 60# db deadlifts

185lbs deadlifts

24:50

Not very good.

Workout of the Day

17

3 rounds for time of:

800-m run (600 meter Assault Air Runner)

21 toes-to-bars (Kness to elbows)

12 deadlifts (275)

29:33

Scaled to

3 rnds

40 cal AB

21 abmat sit ups with 20# ball

12 KB DL with 2 85# kb

25:45

m/50/175

Really thought I scaled enough to get @ 21'ish min

The AB said otherwise:)

RX

24:52

scaled barbell to 185# - 19:26

Jackie:

scaled barbell to 95#

toes to kettlebell

24:24

21:33

135# Deadlifts

3 rounds for time:

800m run

21 toes to bar

12 deadlifts 205lbs

18:45

800m run

21 knees-to-elbows

12 deadlift, 230lbs

18:23

22'10

Scale DL 80kg

Subbed to toes-to-rings and 12 one arm swings with my brand new 32kg competition kettlebell.

21:56

43/1.78m/77kg

19:10

subbed Roman chair leg raises for ttb’s.

24 reps of 2x70# DBs (unbroken)

24:21

on the deadlifts I used 115lb of plate weights plus 60lb resistance bands. This was all I have at my home gym

21:02

3 rounds

1000m row

21 high knees

12 30kg dumbbell dead lift

24’47”

Rx

Midline on fire

1000m rowing

21 v-ups

12 deadlifts ＊125lb

25'17

17:55 min

3 sets

400m run

10 ttb

67kg Deadlift 6 reps

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a triplet modality that combines a sprint run from metcon modality with a core exercise from gymnastic modality. And a heavy weight movement from weightlifting modality.

Purpose: Strength and speed training may affect different aspects of power-related skills. Consequently, it has been suggested that combining heavy strength and high speed training improves power and power-related skills to a greater extent than any of the 2 training modalities alone. In most studies in this field, data support the hypothesis that combining heavy strength training and high sprint exercises is superior to only training one of the training modalities. The reason for this could be that these 2 training modes enhance 2 important qualities for high power production: maximal force and rapid force development.

The reason for choosing distance and reps: The all-out 800 m running in For Time template is challenge 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.

Moreover, the distance and reps of the movements are high. These high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes.

Time to perform: This high volume WOD takes about ≈ 18 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 16 min.

Running a class: Trainers have ≈ 42 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Scale method: This training focuses on the speed of the 800 m run. If the athlete cannot run 800 meters in under 4 min, trainers are advised to scale it.

Note: This WOD set in 3 rounds. Overall, athletes should perform 2400 m sprint run, 63 T2B, 36 deadlifts.

Physiology (GPP): Speed, muscular endurance, strength and cardiovascular respiratory play the major role in this exercise.

Physiology

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

Anatomy:

Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior.

T2B: Latissimus dorsi, Rectus abdominis, Iliacus Psoas, Rectus femoris.

Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus Triceps.

_________________________

Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 7 min

Specific warm-up for run: ≈ 5 min

Specific warm-up for T2B: ≈ 8 min

Specific warm-up for deadlift: ≈ 7 min

WOD: ≈ 18 min

Cool-down: ≈ 12 min

You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

RX:20'10''.

https://youtu.be/XYYIr1KCRH8

Abike50cal 195#

27'13"

Globo/home scale: Running subs are 1000 meter row or 50 calorie assault bike. For deadlifts, sub 2/1 double dumbbell deadlifts 35/50lb dumbbells (24 reps per round). Touch both heads of the dumbbells to the ground. You can also sub heavy tire flips or odd object deadlifts if you have these. Sub v-ups for toes to bar if you don't have a pullup bar.

26:57 (Assault Airrunner)

CFHIM - MAKING PEOPLE BETTER

Assault bike sub distance??

Thx

Champions Club Scaling Notes

RANT

Just a Workout

WHAT ABOUT THE MOVEMENTS

Running - locomotion, unilateral loading, skill (using gravity)

Toes to bar - pulling from the hips, overhead, skill (kip)

Deadlift - squatting, external load, extra emphasis on midline

WHAT ABOUT THE FORMAT

Just enough volume to make it burn pretty bad, but not enough to make us stop. Everything should be unbroken.

TECHNIQUE SCALE

As is, just go at about 50%, maybe scale to a 400m run

CONSISTENCY SCALE

Up the deadlifts to 21 each round at a lighter weight

INTENSITY SCALE

Do each individual round for time, rest as needed between.

MY STUFF

17:44 as rx'd

GENERAL FEAR LEVEL: 7