CFWUx2 10*45dl+1cj*2 10*95dl+1cj*2 10*135dl
21:40

7:48 Rx’d 

7:33
115 lb bar
8:21 last time with same weight 

9

July 14th, 2021

wu: bike, pvc, scales, planks
skill: oly, c&j

wod: Grettel
			10 Rnds
		3 c&j 45 kg
		3 burpee bar over
			6:52

post: bike, stretching

6:25 with 55kg
My stuff:  https://youtu.be/BrYTKPeek-A
Hardest: Failing to go unbroken in the C&J after 5 rounds, legs burning.
Physically Smoothest: first 5 rounds on both movements, Those felt good.
Mentally: Felt annoyed on round 2 cause the bar kept moving, yet focused on taking my time to put it down more deliberately and keep pushing through. Felt strong mentally today. Before starting I reminded myself I love this movements.
Last meal: 17hs ago. Breaking 18hs of fast after training with an abundant plate of pork ribs, baked potatoes and vegetables cake. 

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

6:00 - Rx

7:18 s
55#

F/24/5’5/140
CrossFit AFK

scaled
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
♂ 95 lb.

6:12

Done 6.25 a.m. 

6:51 rxd

210103 - 7:54

115 lbs. 8:10

9:20

Rx
6:29

6:51

M/35/6'/175#

5:58 Rx

M|28|205
As Rx’d 8:51.20

5:57RX

9:15 rx’d

6/15/21: Grettel 7.50 @95#
1/3/21: Grettel 8.45 at 95#

JonNYC

RX
5:12
34yo male
82kg
178cm

had two bars set up, one with platform and mats, one behind the lifting set-up for burpees.

all singles. would have been a totally different workout trying to go touch and go. would be fun to give it a go touch and go in the future.

7:17

Rx Male

175cm 82kg 23y 

9:10

doubled up set lengths for less transitions 

5 rds
6 clean & jerk (from ground), 95#
6 regular burpees

9:36

8:39

compare to January 2021: 8:31

Two factors to account for the slower time:
Much hotter this morning!
Too much warmup? I now start my day with a 2K run. I notice my scores have gotten a little lower since then, but I’m hoping my body adjusts.

rx : 5’30 (Burpees facing)

https://youtu.be/BXCJtTWq2i4

Hotel Version:
Subbed: 50# Dumbbells with full squat clean and jerks, and dumbbell-facing burpees.

Time - 7:05.  Painful.

48m/5'10"/185

Grettel
10 rounds in 10:02 of:
3 clean and jerks, 95#
3 burpees over the bar

Intermediate
Grettel (105#)
7:27 (PR)
Rest 7 min Then
Ingrid (75#)
6:03 (PR)

Compare to (same scale)
Grettel 8:15
Ingrid 6:42

Decided to retest the full workout I did from 210103.  2 good benchmarks.

M 50/190/6’
8:09.

Rx
6:29

M/30s/225lb

As RX:
6:41

9:12, had to modify. Started at 135 for first 3 rounds, then had a call for about 30 minutes. Already tight, so dropped weight to 95 for last 7 rounds. 

7:50 @45# 10 rounds
7 months postpartum gainz! 

M/27yo/388#/6'

Beginner Option:
7 rounds for time of:
3 clean and jerks
3 burpees over the bar
♀ 45 lb. ♂ 65 lb.

12:12

First WOD in over 12months. Solo but still fun! 

9.49 rxd 

7:30

Scaled to 95lb hang clean and jerks rep scheme was Rx got 5:56 

Grettel
85# 
9:16

4:06
50 lb dumbbells, regular burpees

Compare to 210103: 4:43 same scale

Modified: 
--
10 rounds for time of:
7 DB power clean and jerks | 2x27# DB
3 regular burpees 
SCORE: 16'55''
--
Since I only had light DB available, decided to increase number of C&J reps a bit. 
Bad idea: underestimated my fatigue level. By minute 7 I was still half-way through this thing 😫
Decided to muddle through anyway. Took me almost 17 minutes to do all 10 rounds. 
Completely failed the intent behind this WOD. Definitely in need of a rest day. 
5 km run in the morning.

1/3/2021: Rx 11:53
Today: Rx 8:58 (30s/41/54/62/53/62/64/60/57/55)

110121.com
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
-11:17

6:23 Rx
210103 was 7:47 but that was after doing Ingrid.
Nice WOD - good benchmark.
m/53/5'11"/200#	

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the DBs 
31 lb. DBs 

Time: 5'15 

M/56/6'1"/178

"Grettel"

10 rounds for time of:
3 clean and jerks (135 lb)
3 burpees over the bar

Rx: 7:16

9:48 at 105#
A good one.  I didn’t “go there” in the heat, but think I have a sub-9:00 in me. 

58/5’8”/160

Rx’d 6:56

210103: 7:43

6:01

CL& J (75lbs)
Burpees over Line

6.24 rx'd

41/m/185

Grettle @ 135lbs 

7:54

9m10s

good

Intermediate Option:
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
 105 lb.
16:28

16:55 @rx periodic adjustment of bar necessary between CJ and burpee

85lbs
6:28

Too slow going back to bar from burpees.

Grettel

9:21

Scaled to:
sets 1,2,3 with 2x70#DBs
sets 4-10 with 2x45#DBs

8:09

M/46/6'2"/180#

Scaled/modified to 
10 RFT 
3 - 44# DxKB C&J's
3 - burpees over bells
5:22

22.5KG*2 DB:5'50''.
https://youtu.be/QmVjJ-5xm3s

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
An absolute monstrosity of moving large loads, long distances, and quickly. Jumping is usually a movement pattern that can be repeated a lot without a ton of local muscle fatigue and this workout has weighted jumping (twice) and jumping with accuracy, both with lots of ROM.

MAIN DECISION
Do I want to go to "that place"

TECHNIQUE SCALE
10 rounds
10 [pick either clean or split jerk]
8 burpees

CONSISTENCY SCALE
For time:
30 clean and jerks
30 burpees over bar
(or split up 2 rounds of 15 and 15)

INTENSITY SCALE
As is, sub regular burpees if needed

INJURY SCALE
Upper-body - 10 rounds of: sprint 100 meters, rest 90 seconds between
Lower-body - since intensity is really hard to come by with a lower-body injury, I think this would be a good opportunity to do something like "Lynne" or a different workout that calls for max reps of a few movements.

MY STUFF
6:31 as rx'd

GENERAL FEAR LEVEL: 9