CFWUx2 10*45dl+5thr*2 10*95+2thr*2
25:52

13:16 RX

M/39/5’9”/195#

20:57 Rx’d 
That sucked

July 5th, 2021

wu: bike, pvc, kb
skill: thruster, ohsq

wod: Friednly Fran
			3 rnds
		21 2db thruster 10 kg each
		21 cal ski erg
			8:17

post: should + low back accessory, bike, stretching

22 min

My scaling

37.5kg Thrusters
Pullups

My score: 8:12

Those forearms burns though...

After first 21 unbroken thrusters feeling like Rich, then 21 unbroken pullups felling like a Ninja, only to go back to those thrusters and feel like a wet puppy. XD. 10-6-5 on 2d and 3d thrusters. This is clearly my takeaway, biggest room for improvement, stamina under load. Felt out of energy pretty soon under the barbell. the 10-6-5 partito helped me get back at it though. Second set of 21 pullups unbroken, so happy about that. Last set of pullups, also partitioned in 10-6-5. Next time, if I get to do 21 reps on that second set of thrusters and still do 21 unbroken on the pullups, even if the third is a 10-6-5 would probably mean I beat this score. I am pretty happy even with all the room for improvement here. Maybe because of  all the room of improvement found too. 

Thank you CF!

Intermediate: 12:35

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

10:28 - Rx

Rx PR workout 
14:14

3 rounds for time of:
21 thrusters
21 kipping pull-ups

75 lb. thrusters
9:24. Was hoping to get sub 9. But oh well. 

Did this WOD with 95# thruster and light band assisted C2B pull ups(no kip). 

6:47

M/31/143lbs

14:28 compared to 15:59

12:42 

Male rx 23y 175cm 82kg

Nice

Fran Rx 11.39.  Work to do!

JonNYC

13:52 rx

200930 - 13:46 (105#)

Scaled to 95lbs, ran out of time so 2 rounds only ~13 mins

42 / 6’0 / 195

M/35/6'/175#

12:50 Rx

10’19 Rx
https://youtu.be/NkG-SgECTpY

Don't have friendly Fran in me and I'm falling behind in wods, so Sc to Fran:
Today: 95#, 7:59
8/5/2020: 80#, 9:34

Intermediate Option:

10:13

45# Thrusters
Strict Pullups
9:39

95#, strict pull-ups

13:43

kept my thrusters to 3 sets per round which is pretty good for me

210607
3 RFT
21 Thrusters 75#
21 Pull-ups
11:55

Compare to:
3RFT
21 Thrusters 65#
21 Jumping C2B pull-ups
8:46

Friendly Fran
3 rounds in 24:22 of:
21 thrusters, 85#
21 pull-ups

M/397#/27yo/6'

This WOD threw me off. I did not expect the thruster and assisted pullups to tax me so much. But I got to do some barbell work finally, now that I had weights for my barbell. :) That was fun. 

I did the beginner RX:

3 rounds
21 thrusters @65#
21 assisted pulls
30min ish

Got the rogue fleck plates and used my new stainless steel Ohio bar. The workout was more metabolic conditioning than muscle fatigue. 

RX:10'08''.
https://youtu.be/5nBvclFz-9s

modified 3 RFT:

15x burpee
10x 60# DB thruster (five right + five left)
10x 50# DB thruster (five right + five left)
10x 40# DB thruster (five right + five left)
15x pull ups

13m53s

good

I can't thruster my way out of a bag. Had to pause for a sec at 1:00.

Rx

18:53

M/30/225lb

15:28

95lbs/strict c2b

21-15-9
25 lb dumbbells
inclined pullup
16:35

M/46/6'2"/180#

Scaled/modified to 40# DxKB thrusters the rest as rx'd 
11:58

Modified / scaled to: 

"UnFriendly Franell"
3 rounds for time of:
21 Dumbbell thrusters | 2x 28# DB
21 inverted rows 
SCORE: 14'14''
--
Struggled with the thrusters 😫 partly, I think, because of hasty warm-up. 
But managed to get the whole thing done, and still did some more sets to hit around 100 reps of  each movement.
Did not log the time for 200917, but noticed I did it with lighter dumbbells, so I'll chalk it up as progress.
5 km run at lunchtime

Marybeth
Complete as many reps as possible in
10 minutes of
15 strict pull-ups
15 strict ring-dips
10 pistol alt.
-3R+14reps 

Friendly Fran

3 rounds for time of:
21 thrusters ( 14 kg / 31 lb. DBs)
21 banded bent rows (purple band / medium ) 

Time : 13'31

Rx’d 
12:54

200917: 13:22

18:42
Pull ups all kipping 
55 lbs

12:29 Rx
200917 was 12:14 - went out a little faster this time, and then got a bit slower...
m/53/5'11"/200#	

16:35 Rx

amazing.  and kind of gross (ha! teasing) - as they are just TOOOOO GOOD! :)
No doubt they are incredibly dedicated.. it shows.

14:03, used 40lb DB’s for thruster. This sucked!

9:20 @35#, rr

gross 

THERE WAS NOTHING FRIENDLY THERE

14:59

I started out the first round with 115 and over estimated my abilities  dropped to 95 the remainder. I did part chest to bar and part regular PU all kipping. 

Scaled/subbed to Friendly Fran:
16-17-18 reps of 
95# thrusters
pull-ups
11:02

Funny thing happens when I do heavier (for me) squat cleans or thrusters for speed:  my hammies bascially get tingly and feel like they've fallen asleep.  I have to drop the bar and shake my legs out, then resume.  Frequently it happens again.  No problem on rounds 2 and 3.  Any ideas?

58/5'8"/160

85lbs thrusters, strict pull-ups
15:11

Too slow. Should have gone lighter. Couldn't get more than ~9 thrusters unbroken.

3Rds
21 Thrusters (45#)
21 inverted rows
9:21
I tried to go for speed today so I scaled/subbed it, but I wasn't much faster than my compare to. 

Compare to: 11:09
scaled to 65# & pull-ups 

Scaled the weight to 40 kilos
Time:- 25 minutes 

Friendly Fran
3 rounds for time of:
21 thrusters 75 lbs
21 ring rows 
15:34

https://youtu.be/hl7e16tokd8
OPEN 21.1
381 reps (7/21 wall walk)
Tome cap 15min
나름 될줄 알았는데 안되네 ㅠㅠ

Scaled to 3 sets of 21:
2x45#DBs thrusters
strict pull-ups

11:14

6:08 (empty barbell doe)

to Jeff Chalfant...
Regarding your comment yesterday...I've been frustrated for over a month by an inability to post via my iPhone/Safari.  For some reason, after posting with it for years, the option disappeared for the daily workouts, even though the option is still there for some of the articles HQ posts.  Very frustrating; I hope HQ fixes this.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Adding more of a stamina factor to a regular benchmark workout/test. Full body stuff - jumping with a ton of range of motion/medium weight and pulling with skill (core-to-extremity) - means you won't fatigue out as quick if it were more strength-based movements.

MAIN DECISION
Do this or do the classic benchmark?

TECHNIQUE SCALE
5 rounds
21 thrusters
21 kips

CONSISTENCY SCALE
As is

INTENSITY SCALE
Fran, sub burpees for pull-ups

INJURY SCALE
Upper-body - one-arm thrusters and running, pick numbers that stamina makes you rest
Lower-body - dumbbell strict press and pull-ups (probably strict). 4 sets of max reps each

MY STUFF
Checked the box today. 65 on thrusters, unbroken pull-ups. 9:08

GENERAL FEAR LEVEL: 7

What a weekend with the amazing group at the CrossFit Albuquerque L1. Learned so much from our trainers and was able to teach them something to:  how to spell A-l-b-u-q-u-e-r-q-u-e