CFWUx2 10*45dl+10thr*3 10*95+7thr*3 10*135+1
27:12
60kg 5-2 thruster split

16’ 20”  RX
M41, 5’8”, 155 

14:38 RX

M/38/5’9”/195#

20:08
No rower, so 50 SDHP (45#) per round. Thrusters were Rx’d. 

June 16th, 2021

wu: walk, ski erg, pvc
skill: thruster upload to 50 kg

wod: 4 Rnds
		500 m ski erg
		7 thruster 35 kg
			13:06

post: walk, stretching

23

15:40 rx’d and unbroken. Rows started at 1:59, 2:02, then by the 4th round I was slower than my half marathon pace to recover somewhat from the thrusters. Finished off at about half marathon pace or better. 

182/42/176cm

16:55 using 55-lb dumbbells for the thrusters.

M/25/5'8"/155lb
CrossFit AFK

15:00 - Rx

Class Time cap 15:00

4 rounds 
Rx

13:43 rx

16:30

M/46/5'9/210
17'00 RX

Rx’s : 14’34
https://youtu.be/uy82kcxdwu4

M/35/6'/175#

14:10 Rx
(Rows paced to keep the thrusters unbroken.)

135 lb trhuster , 24 cal row, 32:23

Male 23y 82kg 175cm

105 lbs. thruster
all sets unbroken but had to pause at the top on rep 5 of sets 3 and 5. 
16:47 
rows: 2:08.1, 2:11.6, 2:15.2, 2:19.9, 2:18.7

20,55' Rx

19:05

42 / 6’0 / 195

19:16 Int

M/56/6’1”/178

5 RFT of: 

Run 400 m
7 thrusters (135 lbs)

13:58

14’33”

14:21 
95 lb thruster
Row and rounds RX 

15:43 rx

17:52 (5 Rnds)
Row 0.5 mi (air rower)
       (1:55/1:51/1:50/2:08/1:59)
Thrusters 7@75#

No rower, subbed running. Otherwise rxd. 

18:20.

Thrusters unbroken until last 2 rounds. Leg workout! 

11:53
400m run, 50 lb dumbbells

Rx’d 18:41

I actually felt like I was doing CrossFit today. I started round 1 wanting to do 2 min of jump rope. Quickly realized that was way too much for me. I dropped it to 1.5min and I counted my reps and decided based on fatigue that 40 was appropriate. 

M/27yo/6'/397#

Modified beginner RX:

5 Rounds
40 Single unders
5 thrusters (70# i.e. 2x35# dumbbells)

Time was 20:18

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
CrossFit at its more elegant: blending a monostructural movement and a signature CrossFit movement in a way that neither one takes directly away from the other in terms of local fatigue, but both together make for one miserable experience. Thruster themes are heavy jumping with a ton of range of motion

MAIN DECISION
Do I have the capacity to get a good dose from 7 reps?

TECHNIQUE SCALE
As is, just change thrusters to 14 or 21 reps per round at a light weight

CONSISTENCY SCALE
1 round, 2,500m row, 35 thrusters (did I do the math right?)

INTENSITY SCALE
Sprint the run/row, live with the results on the thrusters

INJURY SCALE
Upper-body - Sub run for row and one-arm thrusters, probably at more reps
Lower-body - AMRAP in 15 minutes of: 9 strict knees to elbows (squatting part of thruster), 9 dumbbell press (overhead part of the thruster)

MY STUFF
13:something, used the first two rounds as a warmup with 95 lbs and slow reps, then moved to 135 for last three rounds

GENERAL FEAR LEVEL: 8

Intermediate sc 115#...17:18
(2:56/3:27/3:56/3:39/3:20 with rows all under 1:56)

The only equipment available were 2x 9,5 kg DB , so modified / scaled this one to: 
--
5 rounds for time of:
50 DB SDLHP 
21 DB thrusters
SCORE: 26' 47''
--
Slow but solid 💪
5 km run at lunch time 

Scaled to 5 rounds of:
50 2x20#DBs SDHP
10 2x45#DBs thrusters

10:24

5 Rds 
400 m run
7 thrusters (65#)

18:21
Slow motion today. 

13:55 Rx
Thank you for helping me to workout when I don't really want to.
m/53/5'11"/200#

18:17 
95 lbs thrusters, 8 instead of 7 not sure why 
all rows were under 1:55 or better 
all post squat workout might explain the time 

Hotel workout scaled/subbed to
450-500m runs
thrusters with 40# DBs
22:52
Felt the Indiana humidity...thankfully not too hot.

12:01 modified
~200m run 
7 db thruster @ 20# each 

16:32, used 45lb DB’s for thruster. Gassed me. 

13’50” RX

Scaled thrusters way down to 35lb dumbbells
My shoulders are a bit iffy at the moment.

12:43

Male 51yo 78Kg 181cm 
20:34
Intermediate 

Subbed
50 pulls on the rower (display broken)
Double 24kg KB thrusters
14:53
44/1.78m/75kg

5RFT
500M Row
7 Thrusters @ 95#

16:33 time 

5 rounds for time of:
Row 500 meters
7 thrusters 95 lbs
28:10

95lbs barbell, 400m elliptical trainer sprint (low resistance*)
18:37

*Resistance magnet broke. It feels like maybe 20%-25% of max, way below what I'd usually sub for rowing (250m = 10cal), thus subbed distance. Hoping to fix it this weekend...

CIMPH
For time
20 Rounds
5 strict pull-ups
10 push-ups
15 squats
-24:56

Murph는 달리고 싶다.

5 rounds of:
500m row
7 x 85# Thrusters
14:43
2:37/2:52/2:58/3:09/3:05

M/46/6'2"/180#

Scaled/modified to 
5 RFT
500m row
7 Thrusters 44# DxKB 
13:38

14'36 Rx