CFWUx2 10s 10dus
32-30-25-25-25
16:09

16:49 Rx
DU: 88-82-84-82-80

30 min
1- 40 pulls
2- 42
3- 40
4- 40
5- 40

November 18th, 2021; morning

wu: bike, sli(hang)ps
skill: jump rope basics

wod:		5 rnds (RX)*
			   500 m row
		2 du for each pull taken (98/118/94/94/94)
			       20:07

post: ski, stretch
*	This was the third out of 98 CF main page wods I could do without scaling (plus most of the heavy days).

modified at CF Berwick.  6 rds 3 ski / 3 row.  rest 1 minute between sets, 3 minutes between machines.  Total time 29:59.  Strokes were 29-27-26 on skier and 25-24-24 on rower.  I did this as a more of a strength piece, ergs were ~2:30 each.  DU all had at least one trip, most had several :)

17:24 rx’d. (32-28-28-29-30 pulls@1:48-1:52)

2021/10/18 RX: 16:43
36/34/34/33/34

2022/09/28 RX 16:42
37/37/36/36/35

Rx

Cap Class 20:00

4 rounds 
41/50/53/51

M/35/6'/175#

17:32 
(21 pulls each round)

Deo gratias

Intermediate. 37:56.51. A kick in the balls. 

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

15:33 - Rx
(32-30-28-26-27 pulls, trended well until that last round. Held below a 2:00/500m even with big rest after each pull. Didn't really warm-up jumpripe much before hand and had a good amount of trips, but doesn't bother me much because the goal was to pull really hard and I feel like I did that for my size on the rower. Cudos to those who could get close 20 pulls, dang.)

Done 9/30 a.m. No rower, subbed 450m run. Completed 30 DU's per round.

16:42.

13:57 rxd

subbed 5 rounds of:

10 burpee pull-ups
10 tuck jumps

12:48

Sc to DU as the number of pulls...not good enough for 2x yet. 21:30 (28/25/22/21/22)

Modified, 1x push-up per row

30-30-30-30-31

13:32

Subbed singles for doubles; rows were 47-50 strokes, splits 1:55-1:57

24:20

42 / 6’0 / 190

No clock today 

26/24/23/22/22

2x Singles (Achilles are still sore from 300 DUs the other week 🤦🏻‍♂️)

shared a rower with a buddy, which added a bit too much rest
rows were 28-34pulls

Sub/scale
5 rounds for time
Run 400m
1 single under per second of run 

15:13

Rx : 14’43 (17 stroke/rd = 85 on the wod = 170 du)

https://youtu.be/CEZoYQjeCVk

15:33 Intermediate Option
30 pulls each round

Subbed
5 Rds 
400m run
120 SU
19:57

24:06 RX 
29-29-30-29-30

Performed as:
5 rounds for time of:
Row 500♂meter in as few pulls as possible.
After each row, perform double-unders practice for 60sec starting when rope in hands

21-19-19-19-19
14:06

M/30s/225lbs

M/46/6'2"/170#

Day 2 back from covid
Rx'd 
Pulls
28,27,26,25,25
DU's
56,54,52,50,50
16:39

16:59
20 pulls per round

31,28,26,26,26

14:20 total time with 2x DU...

Rx’d: 22:31
Pulls- 54-51-51-49-60

Modified:
--
5 rounds for time of:
50 DB SDLHP using 2x 9,5 kg DB
After each round of SDLHP, took time in seconds and divided by two, doing that many jump double taps before the next round (except last round, where I did curb jumps).
SCORE: 2'03 > 60 jumps  | 2'02'' > 60 jumps  | 2'20'' > 70 jumps  | 2'30'' > 75 jumps  | 2'30'' > 101 curb jumps | 16' 36'' (final time) 
--
Did 50 more sumos to cool down. 
10 km bike ride just before, another 10 km in the early morning. 

16:12
5 rounds: 2:00 bike, 80 double unders

17:56 Rx'd
21 pulls / 42 DU all 5 rounds
m/53/5'11"/198#	

Scaled to 5 rounds of:
35 2x30#DBs SDHP
35 DU, 105 SU

15:07

I do not have access to a rower.
I have two 44 lb kettlebells.

Adapting this workout to sumo deadlift high pulls what rep scheme would you recommend?

15:10
32,34,28,25,23. 1 DU per pull. Definitely went quicker overall to slow the rows a little and do fewer pulls. 

20:06 RX
31-42-33-39-38 pulls
62-84-66-78-76 DU's

41/5'7"/158 lbs 

5 rounds for time of:
Row 500♂meter in as few pulls as possible.
After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.
22-26-23-22-23 pulls
44-52-46-44-46 DU’S
20:54

25:50
pulls 23-22-22-21-20
sub. 20in box single foot switch jumps (not sure what to call them) 

58 yo m 5’5” 148lbs

3x500m / 2xsingles

12:30

5 rounds of
35 SDHPs @ 65lbs
70 jump-ropes split as:
min 35 DU
balance SU

Rd.1 - 70 DU / 0 SU
Rd.2 - 35 / 35
Rd.3 - 48 / 22
Rd.4 - 41 / 29
Rd.5  - 52 / 18

21:40

17:55 Rx

pulls: 48-49-48-48-48
DU’s: 96-98-96-96-96

RX:16'57''.(32-32-31-32-32)
https://youtu.be/cxp5Uvb9OvE

Globo scale: as rxed. Rower subs: 4 rounds of run 400m or 20/25 cal assault bike. If you are using a treadmill for runs use a slight incline.  Instead of strokes take your time in seconds and divide by two. Do that many double unders before the next round. Cap the double unders at something you can do fresh in under two minutes. Double under subs include tuck jumps, jump Double taps, or 1 burpee for every 4 Double under (last resort) 

Busy gym: do all 5 intervals, rest 2-3 minutes between each.  Add up strokes (or seconds divided by 2 if subbing) and perform all Double unders (or sub)  after all intervals are completed.

Bodyweight/equipmentless scale: follow the running sub today. 

Champions Club Scaling Notes

RANT
I always have a tough time gauging rowing workouts because we don't have rowers (we had one, the roof leaked on the monitor, fixed it, moved it to a different place, roof leaked on it again). It's one of those things that I concede the loss of a great conditioning tool in favor of doubling-down on running. I really place running at the top of our hierarchy and almost always sub it for rowing instead of sdhp. That being said, rowing is a different animal. The one thing I wouldn't understand about this workout is that it seems like it would reward bad habits on the rower (slow stroke rate). It would be like saying to do two double-unders for every step taken in a 400m run; you could really bound and mess your cadence up just to do 8 less double-unders. But I do like the theme of one exercise determining the output of another.

MAIN DECISION
Do I try to keep the format or just get boring and do an AMRAP in 20 minutes of rowing and double-under practice?

WORKOUT THEMES
Monostructural, jumping with elasticity and accuracy, one movement determining output of another.

TECHNIQUE SCALE
Boring it is! 5 rounds of row 2:00, jump rope practice 2:00

CONSISTENCY SCALE
More boring! 2 rounds of 5-min rowing practice, 5-min jump rope practice

INTENSITY SCALE
5 rounds of:
Row 500 meters
30 box jumps (touch-and-go)
*rest as needed between rounds

INJURY SCALE
Stick to the theme of one movement determining the output of another. Pick one thing with accuracy and one thing without (or very little). Every mess up on the accuracy movement (bottom-up kb press flips over, for example) you add to the other movement (sit-ups, for example). Try for something around 15 minutes.

MY STUFF
Crap... totally forgot my time. I think it was 13:something. I did 400m runs and did one-foot jump ropes or running jump rope for every digit (1:32 = 132 singles), or half on doubles.

GENERAL FEAR LEVEL: I honestly don't know. I'd defer to Mel or someone else here.