CFWUx2
36:52
20lb/24"

27:50 Rx

November 21, 2021; morning

wu: bike, dbs
skill: run, box jumps

wod:		Kelly*
			   5 rnds
			400 m run
			30 bjsd 50 cm
			30 sg db thruster 10 kg (no wall)
				33:38

post: bike, stretch
* As I've been into the CF main page program for 100 wods by now, I'd like to celebrate this as an anniversary and thank the people behind the program very much. Your work is most appreciated.

30:59 as rx’d. (Fasted@11:30) 
last time 28:41 for 4 rounds (4 rounds in 25:00 today) Wallballs broken 17/13. Just tried to get through box jumps in 2 minutes or less....4th and 5th round runs began as walks. It really seems like I do better fasted on these longer lighter types of workouts. 
Paced the first round at 5:40-5:50 and waited to start r2 until 6:00...hoped it would stay easy that way for 3 rounds but fell off pace on round 3 or 4...Pukie almost paid a visit at the very end...not my favorite movements but at least it wasn’t thrusters!

180/42/176cm

30:56 - Scaled to 30 cal on bike, 30 BJ to 20" and 30 WB w/ 20# for only three rounds.  Legs were tired going into it.

27:02

Rx

28:08

24:30

36:14 Rx 

box to the shin in round 2 slowed me down a bit. Slow and steady today

M/28/6’1”/200lbs

Sun was spicy and workout lit.

27:50

5 rounds
400m run
30 box jumps 24 inch
30 wall ball shot 10ft 20lb

Male 23y Rx 175cm 83kg

After WOD 
4 rounds til failure 

Alternated bicep curl
Alternated hammer curl 

Did 3 rounds with 32lb dumbbell, last round with 26 lb dumbbell

Then
200m farmer walk with 50lb dumbells
400m farmer walk with 35lb kettlebell

F/51/5'6"/145
4 rds, 20" box, 14# ball
Dropped to 25 reps of box jumps and wall balls after first set of 30 jumps.
32:07

25:07 s
4 rounds
20 box jumps
20 WB

Last time I got 23:47
my 400m run was longer than my 400m run last time though. 

F/24/5’5/140
CrossFit AFK

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

24:32 - Rx (runs and box jumps slowed down in the middle rounds. Held 20/10 splits for wall-ball shots. Overall, it was steady state work)

Rx : 28’05
https://youtu.be/9EZVrAFrGDE

Raining, so I did 1200m echo bike, otherwise Rx...35:25 (6:00/6:37/7:06/7:59/7:43)

23:04. In a time crunch so only did 3 rounds. At home, subbed single 40lb DB thrusters for WB. PR is just under 30 min from 2008…

3 rounds in 22:55 of:
Run 400 meters
30 box jumps
30 wall-ball shots
24-inch box, 20-lb. ball

Done 10/2 a.m. No 20lb ball, used my 10lb and threw to 12' tree branch target at home. Runs and box jumps as RXd. 

27:07. 

Round Times: 4:24, 5:02, 5:41, 6:07, 5:53

The runs might have increased from 90 to +120 seconds, brutal. Thought I'd do Heavy Grace after, yeah right!

38 min. 
WB - 6 kg
BJ - 20 inch.

25:54 Rx, but 10# ball 

Compare to: 23:49 (PR) Rx, (10# ball)

Rx 38:30 
Sub 20lb backpack filled with a 10lb med ball and 10lb metal plate for wall ball. Hard to get a good catch and go rhythm with the floppy backpack. 

5 rounds, 18” box, 20lb. Ball: 23:31

M/31/5’11”/145

Rx'd, about 33 minutes. 

5 rounds of:
400m Run (on treadmill)
30 Box Jumps, 24 in
30 Wall Balls, 20 lbs (Target on 9' ceiling)

After running a 10km yesterday 😮‍💨

28:45
M/30s/225lbs

Rx’d: 32:19

190722: 37:04

Modified / scaled: 
--
5 rounds for time of:
Run 400 meters
30 bench jumps (about 50 cm) 
30 sandbag throws (no target)  w/ 9kg improvised sandbag
SCORE: 36'36''
--
Having done the thrusters WOD yesterday, legs were smoked after 3 rounds. 
Didn't time runs, but they felt really slow...Having done this WOD unusually early in the morning didn't help either. 
Still, a good one, and pretty intense stimulus. Definitely woke me up. 

Joined the 5am class today for the metcon

Rahoi
12min amrap
12 Box Jumps (did 20”)
6 thrusters (did 75#)
6 bar facing burpees

7+12

then…..
this. 20:43
500m row
20 step ups to 20”
20 DB thrusters with 15s

I've done enough squatting and pressing today

25:58

Scaled to 5 rounds of:

400m run
30 24” box alternating step ups and box jumps
30 2x15#DBs thrusters

24:20

Rx'd 28:22

Yikes, that is a firebreather.

M/36/185

Had a fun week of main site WOD's!

28:58 Rx ☠️

33:46 Rx'd
Legs felt old and tired today - older and tireder as the rounds passed by.
m/53/5'11"/198#	

23:20

5rds

1:40 Running Jump Rope
30 Box Jumps (20”)
30 Medball Thrusters (20lbs)

All, if curious about Kelly’s backstory, go to the compare to page, where Kathy Glassman tells its great story. 

Scaled to 4 rounds
450ish runs
20 box jumps
20 wall balls
30:44

a mishmash of compare to’s
190722:  3 rounds rx + 400 run, 27:00
170916:  4 rounds, 400/15/15, 18:20
141221:  nautical Kelly, 34:12
130805:  30:35 rx 
130513:  30:23 with 15# ball

58/5’8”/152

M/46/6'2"/175#

WOD #3 post covid 
Rx'd 
40:50...this was a really slow time vs compare to times had several stops for coughing spells but got through it 

37:43 FM!!!  3 inches of rain so far. Subbed Echo .75 mile per round. Rest Rx. Box jumps kill my back it’s always tight. 

4 rounds for time of:
Run 400 meters
30 box jumps 18” box
30 wall-ball shots 12-16 lbs
31:03

Subbed 2x16lbs dumbbell thrusters
28:21

26:48, subbed single 40-lb two-handed dumbbell thrusters for wall-balls

RX:26'41''. unbroken
https://youtu.be/xjWUVoAVOaI

Globo Scale:  If you can do this one Rxed do so.  But, I understand many globos do not have those types of medicine balls or a place to throw them.   So, if that is the case, sub 30 dumbbell thrusters 20/15lbs per round.  If you do have a medicine ball of 20/14lbs and no place to throw them, just throw it straight up into the air for 10 feet.  For the box, if there is no plyobox,  see if your gym has those aerobic step things (see below).  It takes a stack of 10 of the risers plus the top for 24", 8 for 20".  Barring that, do bench jumps or jump overs.  Finally, you can sub a 500m row or 25 cal assault bike per round of running. 

The Aerobic Step system that I am talking about: https://www.youtube.com/watch?v=geuiLCdQRy4 (WFS).  If it is a different type, you will need to measure it, and there may be stability issues. 

Busy gym: If it is not possible to drag a box and wallball or dumbbells to a track or area that will not be disturbed, go ahead and do it as for time 150 wallballs or db thrusters, 150 box/bench jumps or tuck jumps, run 2000m.  If an erg or treadmill is needed do the run first. Another option is to do the Bodyweight/ equipmentless sub today.

Bodyweight/equipmentless sub
5 rft
run 400m
30 tuck jumps
30 burpees
This preserves the stimulus of the workout.  If you have an object to jump to, do box/bench jumps instead of tuck jumps.   Use Google maps or map my run to find the 400m distance (1/4 mile).

Champions Club Scaling Notes

RANT
Rank the 5 worst Girls workouts. Mine go:
Elizabeth
Eva
Linda
Barbara
Fran (Grace/Candy are close. Cindy sucks too. Actually they all suck)

WORKOUT THEMES
Benchmark test of the 20ish minute time domain. Squatting without connection, jumping, and stamina also play major themes.

MAIN DECISION
Do the workout as listed to test out or scale to preserve the stimulus of intensity?

TECHNIQUE SCALE
Lose the timer, do as listed (step-down on box jumps)

CONSISTENCY SCALE
1 round of:
2000m run
150 box jumps
150 wallballs

INTENSITY SCALE
Scale so you can go unbroken on everything (touch-and-go on box jumps too).

INJURY SCALE
Upper-body - Griff
Lower-body - Cindy

MY STUFF
31:03... is how long it took to peel myself off the ground. 19:25 as rx was my actual time, almost 3 minutes off my pr but still happy with the effort. Definitely did more than just check the box.

GENERAL FEAR LEVEL: 9