Thank you for this! I'm a new coach, got my level 1 in April and on my 3rd week of coaching. My goal is to connect with each athlete that comes into the gym and help them to have a good workout and feel proud of themselves.

CFWUx2 5wb sub for dips
30:05
20lb wb

28:31 RX (30# wall ball/weighted run)

M/40/5’9”/195#

20:15*

*FT:
2.2km echo bike
40 WB@30lbs
1.1km echo bike
20 WB@30lbs
1.1km echo bike
20 WB@30lbs 
2.2km echo bike
40 WB@30lbs 

As rx’d, 27:52. 

Just a grinder.  Did not push the pace on the runs, but tried to keep my head up and not check out mentally.  Wall balls in sets of 10 until the end, where I tried to get cute and do 15’s.  By the last bit, I was reduced to doubles.  Runs with the ball were unpleasant.

49m/5'10"/180

completed 12/19, chilly outdoor workout.

no 30lb med ball, subbed 30lb vest + 10lb ball for all wall ball sets. wore 30lb vest for all weighted runs.

22:32.

probably lost 75s getting the vest secured after the first 800m run. had gloves on which made it tricky. otherwise a stead slog.

22:00

November 9th, 2021; forenoon

wu: bike, db, jump rope
skill: tripple under

wod:	800m run
			40 2db thruster 10 kg (no wall)
			400m run
			20 2db thruster 10 kg
			400m run
			20 2db thruster 10 kg
			800m run
			40 2db thruster 10 kg 
				24:01

post: bike, stretch

26:49 as rx’d with 30lb dynamax wallballs and carries. Broke 12/11/9/8, 3 sets on 20’s, 10’s on final set. Missed this one Sunday due to  lack of sleep Saturday night. Who knew Afrin could cause insomnia?! Did this in lieu of the dumbell hell that I was supposed to do today. My running needs work, I hate Kelly, and I knew this would at least build some mental toughness for the upcoming attempt. My back and lower body also could use less of a thrashing for this Thursday’s squatty-party. Why do they always seem to thrash our core and legs right before heavy squats and deadlifts anyway?!?!



180/42/176cm

18:15 w/MB
20Lbs and 10ft

20:07 with 20# med ball

20:04 
20# 

23y 175cm male 83kg

30 lb homemade med ball 10ft

23:03 rx

Rx : 25’31

https://youtu.be/hSrT5cTHHRw

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

24:14 - Rx
(1st 800 was around 3:30-3:40, 2nd 800was around 4:00-4:10. Lost most of the time on the weighted runs with the 30lb medball. Constantly had to switch shoulders and fussed the entire time, slow trot. Wall balls were mostly sets of 12 with some small ones to finish out the rounds.)

Not weighted. 15# med ball to 9’
18:50

Thank you for this!

The breakdown of Beginner-Intermediate-Professional is brilliant and I hope others notice the inverse relationship between advancement in coaching and the technical aspects of the practice.

Beginner Coaches > become obsessed with the details and absorb knowledge
Intermediate Coaches > learn how to apply the knowledge
Professional Coaches > keep it simple 

800 m run
40 thrusters #15 dbs
400 m run
20 thrusters #15 dbs
400 m run
20 thrusters #15 dbs
800 m run
40 thrusters #15 dbs
20:55

18:33 RX

Threw the vest off for the 20 WBs. Not sure if that was the right thing or not? Great break from work. 

M/37/184

Modified: 
13 kg sandbag for WB. No target , so upped reps a bit
Weighted runs on a very steep out-and-back 200-m course (uphill > downhill)  w/ 2x 5kg DB 
800-m runs on a more or less flat course. 
--
For time:
800-meter run
50 wall-ball shots 
400-meter weighted run
25 wall-ball shots
400-meter weighted run
25 wall-ball shots
800-meter run
50 wall-ball shots
SCORE: 30'25''
--
Did this today. Yesterday was 7 km run followed by 20' SLIPS practice
If WOD says it's grueling... you know what to expect 😫  Runs were slow, final WBs were agony ... 
Still, getting through this one felt great in the end.

Whew...woke up from my first night shift in a week, ate an 🍎 and did this WOD...sortof. I thought I set my timer to no time cap but after my workout it said timer expired @ the previously set 20 min? I guess I didn't set the timer. AND my workout ended up being an accidental 1600m/400/400/800 on the runs, didn't realize that it wasn't a 400m out and back in the neighborhood. Wall balls at 20#.

Moral of the story...don't eat something with tooth health, eat something with brain health beforehand.

Workout today ✅, untimed, and weirdly scaled

Intermediate, 32:37. That was rough.

thrusters w/ 2x20lb dumbbells instead of wall balls
no weight on the runs

18:26

20lb medicine ball, 30lb weight vest:

24:55

42 / 6’0 / 195

25:52 10# ball

RX:26'20''.
https://youtu.be/c6sxRQJNklA

20# ball for runs/WB: 25:28

Red Queen
For time
Run 집~수지체육공원 트랙 1바퀴
21 burpee bar muscle-ups
100m handstand walk
Run 수지체육광원 트랙 1바퀴~집
-35:24

1) way too much rest/staring
2) should have scaled
3) overlooked it

1000m row (run 1)
DB thrusters with 30# each
shuttle run with wall ball (no target), did 20x there and back (slow)
did last run with child in stroller (wasn’t cooperating, slow run)

33:21 🤦🏻‍♂️

Scale/sub: 20-lb ball for WB, 40-lb kettlebell for 400-m runs
20:58
m/53/5'11"/200#	

Subbed:
2x15#DBs thrusters for wall ball shots

(oops, runs were not weighted!)

15:44 

31:47 
Rx’ish 30lb backpack for wall balls and weighted run

Scaled to 
850ish run/walk
30 wall balls, 20#
450ish run/walk with 15# plate
15 wall balls
450ish run/walk with 15#
15 wall balls
850ish run
30 wall balls 
31:32

I’m pretty well acclimated to altitude now, but running uphill still kicks my arse. 

58/5’8”/155
 

25:25. Only have 20 WB so threw to 11 feet. Subbed .6mile elliptical for the 800 runs, just carried the WB on the 400m runs. Ball buster. 

Running weight: padded satchel with 25lbs, carried by hand (not strapped over shoulder)
2x23lbs dB thrusters subbed fir WB
26:33

”…this grueling workout.” Yup.

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots
20 lbs 
34:10

Subbed 
KB thrusters w/ 2 12# kb's
wt'd run w/ 20#
else as rx
28:18
m/51/170

26:34 used 20 lb. 9 ft. 60-30-30-60. The carries were really slow! 

800m run, 40 thrusters with a single 40-lb db held camera style (both hands)
400m run with a 30-lb db
and so on

18:19. Props/condolences to whomever is doing this rx. 

CrossFit does not get enough credit for the professionalization of fitness coaching. Just like CF for physical conditioning, the principles they bring to training their coaches are effective and replicable. Kudos to coach Glassman for thinking about this since day 1, and the organization for never wavering from the focus on this critical aspect of their success. 

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Keep the med ball on the run or just keep with the regular running?

WORKOUT THEMES
Odd object, squatting with speed/loss of connection, a Just a Workout style that is a stamina challenge for newer people and a cardio/resp. challenge for more conditioned people

TECHNIQUE SCALE
AMRAP in 20 minutes of:
200m run
20 wallball shots

CONSISTENCY SCALE
3 rounds of:
Run 800 meters
40 wallball shots

INTENSITY SCALE
As listed, rest as needed after the first 800/40, and before the last 800/40

INJURY SCALE
Upper-body - Consistency scale with one-arm dumbbell thrusters
Lower-body - Pick 1 monostructural movement you can do at full capacity and pair it with knees to elbows, do an AMRAP in 15-20

MY STUFF
18:46, used a 20-lb. ball to a higher target

GENERAL FEAR LEVEL: 7

Globo scale: if you do not have a wallball today sub dumbbell thrusters 20/30lbs for the wallballs.  Only have a 14/20lb wallball?  Either throw to a higher target (11/13 ft) or multiply the wallball numbers by 1.5.   Weighted runs: run with the wallball, dumbbells, bag, vest, rucksack, wreckbag, backpack, ect.  If you are doing this on a treadmill increase to a much higher incline than normal for the "weighted" runs and run without weight.  Heavy farmers carry can also be subbed; see below.  If running cant be done sub 1000m row/50 cal assault bike, and 20x  weighted shuttle runs or farmers carries for the weighted runs on a 30 ft/10 m long area. 

Bodyweight/equipmentless sub: 1/1 burpees to a target 6" above reach or jump to a low platform for wallballs, or 1.5/1 regular burpees.  runs as rxed (weight the weighted runs with available objects or sub hilly runs if an object isn't available). 

Great hair, great brief, great coach!

I am blessed to have cut my teach coaching swimming before CrossFit. The beauty there is that focusing on principles crosses all sports. For me in swimming it is form before speed aka in CrossFit mechanics-consistency-intensity. 

Regardless of the sport, every athlete is an individual and likes to be treated personally. My key focus is to make sure I connect with every athlete in every session and ensure that they've had a positive experience. 

My biggest need for my own improvement, after reading this article, is to identify mentors who can guide me further along my coaching journey. Thank you for the kick in the butt!

Thanks for sharing. 
I agree with focusing on the principal rather than staying tied to a specific method. 

Thanks for sharing your story Jason. Couldn't agree with you more about the "keeping it simple" philosophy/approach.