CFWUx2 10*45dl,5thr 10*95dl,5thr*2
14:59
106 117 128 139

14:11 RX
burpee over box

M/39/5’9”/195#

13'31
39anos/175cm/71kg
34kg-36kg-38kg-40kg 

13:04 @45kg, 150m rows and regular burpees

16:51 female rx

15:35 with 105-115-125-135lbs. and roughly 32” barrier as close to the games setup as possible. Changed weights after thrusters and before runs and used a rack. Broke rounds 3 and 4 thrusters into 2 sets each. 

179/41/69”

9:46 Rx
Burpees over 30 inch box
All thrusters unbroken

16:24

11:05 60kg

15:53
115# thrusters for all rds

M/34/6'/175#

12:47
Rx barbell, 250m run, burpees over bench

Male 50yo/180cm/77Kg
15'13"
Sub ladies

13.30 with 27" box and 75, 85, 85, 85

JonNYC

11'05" 
Scaled to women weights

4 rounds 5,7,9,11
.13 mi on assault bike
burpees
75lbs thrusters
10:28

19:48 Rx. Burpees over weight bench

thrusters: 5/5-2/4-3-2/3-3-2-1-1-1

1 no rep on that last round probably cost me 30 seconds of recovery time. Proud of myself for doing this Rx. 11 reps at 165 is intimidating to me!

Did as street workout with 26kg odd object. 11’40" great wod with Nice game triplet 

200m runs
Then 

5-7-9-11 
Burpees over bar
Thrusters 50kg

10:42

24:05 400m runs, 65#,75#,85#,95# burpees over bar.

16:37

M//36/175/6’

started each round with .30 mile bike
burpees over bar
thrusters @ 45 kg, 50 kg, 55 kg, 60 kg

11:34

Sc echo bike 0.37mile (3x run distance)
Burpee+thruster, 95#/100/105/110. Rx reps.

17:11

scaled to 4 rounds:
200m row
5-7-9-11 burpees
5-7-9-11 thrusters (95,115,135,155)
time: 17:33

Scaled weight on thrusters. 
200m run
burpees rx’d
thrusters 135-140-145-150
had to break last 11 into two sets. 

rds of 5-7-9-11
8 stair sprint ups (basement stair)
Burpees (full with big jump)
thrusters 65-75-85-95

14:20

heavy breather, that one

13:55m starting with 30kg (66lbs) and increment 5 kg (11lbs) each round ending at 45kg (99 lbs).

Did 9:15, but scaled down the weights, the burpess were over a bench (which is what I had at hand) and runs were 20x10m shuttle sprints 

M/25/5'8"/160lb
CrossFit AFK

15:03 - Sc (95-105-110-115, burpees over a yoke set above hip height, all four runs in different directions of about 300 meters)

22:38 rx’d, really proud of those 165# thrusters!

16:30 at #105_115_125_135.
Bar facing burpees.
This wod is violent.

Scaled using dumbbells
4 rounds
200 M run
5/7/9/11 burpee jump over 18” bench
80#,90#,100#,100#
13:01
M/48/5’5”/189#

13:08 at 95_105_110_115 w/ bar facing burpees. Kicked my ass.

Hats off to anyone doing this as RXd! 

I took Chris' scaling advice today

20 min AMRAP:
15 Thrusters
7 burpees 

7 rds + 3 Thrusters, the first 2 @95 and the remaining 5 @75.

Subbed to 75 75 85 95, 200m run on treadmill at 5, burpees over 24" box. *i took the bar from the rack each time. 
17:20 

M/55/185/6’0”

4 rds
200 m run @2% (8.5 mph on treadmill)
5-7-9-11 Burpees over 24” box
5-7-9-11 Thrusters (95-105-110-115 lbs)
12:27

Hill runs
Women's weights
11:50

M/41/185/5'9"
19:18 Rx - Burpees over Rogue Bench
It took about 5 minutes to get through the 165 thrusters. I broke them up into 5+3+3.

M/46/6'2"/185#

Women's rx'd with bar jumping burpees 
12:54

13:57 Rx
Runs on rough (but low grade) terrain, burpees over 24" box
m/52/5'11"/200#

18:40 (jumps over ~20” bench, 155# for both rds of 9 and 11)

13:43
45/55/65/75#
burpees over bar

Scaled to standard burpees, jumping a bit higher, and 75-80-85-95# thrusters 
13:23

58/5’8”/160

Time 11:03

Scaled
Instead of run , I did 150 jump rope singles
And instead of Rx weight for thrusters, I did them all with 25 lb. Dumbbells.
Time ; 12:03 

17:54
Runs Rx, burpees scales to bar-facing burpees over bar, thrusters scaled to 5@ 65#, 7@ 75#, 9@ 80#, 11@ 85#

Row 300m before each round &
Scaled to protect wrist to 5-7-9-11 of:
Burpees, jump over shoe box & used push-up handles instead hands on floor 
Land mine thrusters, 45#/55/65/75
19:28

14:36 RX

Running on a groin injury so not too bad had to pace it slower.

**scaled**
Happy Star
5-7-9-11 reps for time of:
Burpees
Thrusters, (used DB's)
Run 200 meters at the start of each round (on a treadmill)
15:01

17:28, did all thrusters at 125. Didn’t want to scramble to change weights. Burpees over bar. 

M39/6’0/190

12:36 @ ~300m run (it’s dark)
                115# straight through
                20” box

thrusters are still intimidating after 8 years of this.  Trying to pick weights that let me go unbroken (broke up last set, the blerch caught me)

On a separate subject, I’ve been experimenting with a low rep - high weight - linear progression strength template done just prior to the main WOD.  Not sure how I feel about it yet.  

As rx’d, 15:20.  Used 30” box for burpee-jump-overs.

Did thrusters unbroken through 7, then 5-4 and 5-3-3.  Used 2 bars to minimize weight changes, but had to towel off shoes from run each round.  I was on pace for a nice 12-13 minutes until that last round, which clocked in at 6 minutes.  Those 165# thrusters sucked the life out of me!

47m/5'10"/180

75-85-95-105 thrusters
13:15
fun but tough for me!

Happy Star
5-7-9-11 reps for time of:
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
65-75-85-95
Burpees jumping over Bar
23:50

23:53 Rx’d 

5-7-9-11
Burpees with a high jump after each one
65-75-95-105# Thrusters
200-300m run at start of each round
14:20

Scaled the weight way down as my wrists and right elbow were not feeling all that great after yesterday.  Nothing really adequate to jump over, so just jumped as high as I could after each burpee. Only 1 bar so that took some extra time to add weight for each round.

13:08 Rx

Good one. Did burpees over the barbell

M/6’1”/195/27

5-7-9-11
burpees over bar
55-65-70-75# thrusters 
400m run before each round
18:12

5-7-9-11
burpees over 22” box
Thrusters
95, 105, 110, 115lbs
200m run before each round

I only have one bar so I had to add weight each round. 

11:56

M/36/170lb/5’7”

105lbs for all thrusters
burpees over bar

10:51

5/7/9/11
burpees--climbing over a 30" box
Thrusters
95/105/110/115
200m run before each round
26:41
m/50/175
really wish I didn't time this one.....:)
But glad I did it--work on my weaknesses....

Oops over 50 not over 59

Warmup with 20 mins of toes to bar drills

Then

200 jump rope singles 
5 burpees to 24” box step up 
5 65# thrusters 

200 jump rope singles
7 burpees to 24” box step up 
7 65# thrusters

200 jump rope singles
9 burpees to 24” box step up 
9 65# thrusters

200 jump rope singles
11 burpees to 24” box step up 
11 65# thrusters

had to lower weight to make sure I didn’t cheat ROM
had to sub jump rope for run because it’s too dark where I live. 200 reps is probably a bit long but it’s the max of my unbroken right now so it challenged mental discipline to stay focused and remain unbroken.

Subbed/scaled to:
5 2x70#DBs thrusters
7 2x70#DBs thrusters
4 2x70#DBs thrusters, 10 2x45#DBs thrusters
4 2x70#DBs thrusters, 14 2x45#DBs thrusters

(The rest was RX)

16:06

12'22 rx

RX:10'50''.
https://youtu.be/D6GjHZLuWTc

2 videos on running in the past week.  As an old guy who learned to run heel to toe, these are hugely valuable.  As a young guy who only ran, I easily averaged 7:30/mile, every day, from 20-40 minutes/day...but while running wrong.  Running like that now makes me a 9:00/mile guy.  Gonna bookmark these two videos and watch before each run till I can really internalize and create muscle memory on running.  Nice instructional videos, HQ.

Champions Club Scaling Notes

RANT
Diving into Dr. Romanov's teachings - and really trying to understand them - is one of the best things you can do as a coach or an athlete of anything. In a world where Kelly Starrett, Coach Glassman, and Carl Paoli exist, Dr. R might be a better mind than all of them. Mr. Short Shorts is the real deal.

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement done in a distance that can be sprinted if needed
Burpee - jumping with just about as much range of motion as possible, also with a standard that's easy to judge
Thruster - squatting and pushing with a heavy(ish) weight and an emphasis on an upright torso 

WHAT ABOUT THE FORMAT
Adding an increasingly difficult stamina factor to two movements that are capable of working through said stamina, making for one miserable experience.

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 thrusters
7 burpees

CONSISTENCY SCALE
For time:
Run 1 mile
35 burpees
35 thrusters

INTENSITY SCALE
As is, rest as needed between rounds

MY STUFF
Kinda did it For Quality. Used 135 on all rounds of thrusters, did singles for burpees and jumped as high as possible on each one. Used the run more for recovery. Still kicked my butt. 13:something.

GENERAL FEAR LEVEL: 7

Having now watched most of the Games, kudos to CF and Dave for an OUTSTANDING event and test of fitness.  The lower # of competitors let Dave and crew devise a nasty series of tests that I think was better than the "normal" games, which is great, but suffers for the number of competitors.  The tests were brutal, yet very much grounded in CF culture.  Returning to The Ranch made it that much more special.  Thanks to CF for a wonderful event, and to the top 10 competitors for a wonderful Games.  My only real question...how can Mat and Tia dominate over so many different workout domains?  Amazing.