CFWUx1 10*45dl/ohs/sdhp 10*75dl/5ohs/5sdhp
54:01

16:00. 2 rounds m/c @13-13.5kmph & 25kg. Felt a twinge in my knee as soon as I stated running for 3rd round. Gave it a 100m before calling it. Wasn't feeling good and was talking myself into stopping at 3 anyway. Psychosomatic?
In hindsight, I suppose the wheels were always likely to come off. I was half way through the SDLHP before realising I was doing power dlhp. It's been a while since I've done them but I've never done that in 10 years on/off CrossFit. 
59:40 3 rnds rx and 2 rnds @ 25kg. Sub power cleans. 10.04.17

Finally made this up...1/6/2021. Sub 1 mile airbike. 65# ohs&sdhp
53:46 (8:21/10:26/10:53/11:27/12:39)

5 rounds 55#
1000m row
25 OH squats
25 Sumo DL HP

36.01

1:07:58rx

45:30 Rx

35:57 with empty 20kg. Bar. Active recovery day so I used the first round of this as the warmup and didn’t really get any faster except that I did 15/10 on ohs until round 5 which was unbroken. All sdlhp unbroken. Skipped yesterday, too much overhead stuff going on lately and my thoracic extensors (erectors) are fried. 

179/41/69”

37:21 rx

37:08

25:42

4 Rounds 

1mile Assault Bike 
25 OHS 75# 
25 SDHP 75#

43:48 rx’d

3 rds
29:00

As rx’d, 36:36.

Knew this one would be rough, with the rep scheme.  Runs are still a weakness, relative to other movements.  Unbroken OHS.  Broke SDHP 10-10-5 or 15-10.  Most rounds were 7 to 7:30.  Last round in 6:40.

47m/5'10"/180

M/34/6'/175#

4 rounds in 28:37

M/39/111kg
800 run sub 6' running on spot
25 Overhead squat 30kg
25 sdhp 30kg
45'

37:22 Rx

M/27/195/6’1”

3x800;  25 x bench press (95lbs)

then

2 sets of 145 bench (5 reps)
cable flys
dips
tricep push downs (bar and rope) 

knees to chest on pull up bar (3x20)

Damn was pretty surprised how pukey-ish this started to feel, even heavily scaled! Had to reduce rounds due to time restraint.

3 rds
15 stair sprints (basement stairs)
25 OHS 45#
25 SDHP 45#
20:29

Serious workout!

M/39yo/173/77kg
4 Rounds:
10kg barbell
37:26

4 round rx 32.40

Rx’d 
42:52

3 rounds Rx 28:35
matteo thank you 

M/188cm/94kg

38:14 Rx’d

38/m/210
Only 3 rnds
PVC ohs.
45# sdhp
25:24

5'40

21-15-9

Snatch 37.5kg
Ring Row horizontal 

M 170cm 59kg BW
not RXd, did with 70 lbs
44:12

M/24/5'8"/160lb
CrossFit AFK

35:17 - Rx

Rx (run 880m instead of 800)

40'15

3 rounds rx. 
28:51. 

40:16

Very tough last couple of rounds!

Scaled:
Subbed 800m runs with 0.50 miles on the elliptical
Overhead squats with PVC only (still learning how to do those and gain mobility)
SDHP with 2x25 lbs dumbells

26:25

100 (RH Punches) Airdyne
65lbs

38:11 Rx

40/M/6’3”/208 lbs

~7:30 first two rounds, ~7:44 last three

OHS UB first round, 18-7 last four rounds
SDLHP: each round 12-8-5

PR.  41.49 4 rounds at 65#.  Broke up OHS and SDLHPs.  Wrist felt ok with OHS.  

January 16th, 2017 at 12:59 pm - 32.17 for 3 rounds at 65#.

Did the work.

JonNYC  M/52/5'11"/180/xfit since 6/08

39:56

Rx except scaled to 35#
41:19

Scaled 3 rounds 
Distance, weight & reps RX
26:34

M/48/190/5'5"
3 rounds 800m @ 1% incline run, 75lb 31.52

3 rounds in 31:52. I ran out of time and the gym closed lol!

31:59
65 lbs

RX:37'41''.

RX:38'49''.
https://youtu.be/xjZbiuQi86Q

4 rounds women’s 
45:00

30:52
@Womens Rx 
Started sluggish then got in a groove

45lbs bar, all rounds and reps, 43:41
this was way rough and I was way slow

29/M/180
Rx 29:50

Champions Club Scaling Notes

RANT
Just a Workout.

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement done at the higher end of medium... maybe we'll call these "medium well"
Overhead squat - squatting with a really upright torso and an increased demand on the shoulders; "medium well" volume
SDHP - jumping with some squatting and core-to-extremity principles emphasized; "medium well" volume

WHAT ABOUT THE FORMAT
Pat Sherwood says it all

TECHNIQUE SCALE
As is, just scale the run down

CONSISTENCY SCALE
As is

INTENSITY SCALE
As is, rest 2 minutes in between rounds

MY STUFF
31:something. I used 45-lbs. for the ohs and sdhp, and I played around with only breathing through my nose on the running. It was... strange for sure.

GENERAL FEAR LEVEL: 7

Scaled to 3 rounds, Rx weights and run. 

19:56

35/195/5’9/M

Scaled runs to 400m on uneven terrain (still easing back into running)
32:27 
m/52/5'11"/200#

M 50/190/6’
38.24.

Hi Prof Ayres and congrats from all your fans at Outside Financial.  How funny to see your name so out of context.  I will tell your star student Sonia who will get a kick out of this article i am sure.  I have been crossfitting since 2008 and it's had a similar massive positive effect on my whole life.  Keep it up!

Jon Friedland.

Rx’d, but only finished 3 rounds.

Time: 35:43.

Raining, subbed 1000 meter row for run, 45# barbell - 37:02

33:12 Rx

OHS unbroken 

4 rounds Rx in 38:34.

Time- 36:31

Modified to complete at home- 
5 rounds for time of:
Run 800 meters (Live on a hill, ran 400m down the hill and 400m back up)
25 overhead squats (broomstick)
25 sumo deadlift high pulls (dumbbells)
*18lbs dumbbells for deadlifts

5’5 female; 125 lbs

Scaled to 65lbs. All else Rx
39:50

2x30#DBs

31:34

M/43/6’3”/215
40:42

prev: 39 y.o./215: 36:00

5 rounds for time of:
Run 640 meters Assault Air Runner
25 overhead squats 35 lbs
25 sumo deadlift high pulls 35 lbs
53:20

36:19
Runs on treadmill @ 1% incline

5 rounds of 
Run 800 meters
25 overhead squats with a broom
25 sumo deadlift high pulls with 45lb bar
41:54

M/36/170lb/5’7” 

Had to split into 2 workouts due to time constraints this AM

3 rounds rxed: 25:23

2 hours putting around

2 rounds Rxed: 17:24

Scaled the weight 65lbs, all else Rx'd
38:13

Sore from the past 2 days, but hands are still the worst - pretty torn up.

3 + 800M @ 45lb 33min

Henry was one of my athletes when I first started coaching.  I remember when he brought in his dad.  Ian crushed it!  I remember thinking how cool their father-son bond was.  Overjoyed to read how it has grown through CF.  👊