CFWUx2 4*24bj*2 1*30bj
28:28

20:44 Rx

December 19th, 2021; forenoon

wu: bike, slihps
skill: jump rope basics

wod:	1000 m row
			20 box jumps 70 cm; step down over a smaller box
			1000 m row
			30 box jumps 60 cm; step down over a smaller box
			1000 m row
			40 box rebound box jumps 50 cm
				18:37

post: ski, stretch, bike

20:52 as rx’d. Mostly rebounding at 24 and 20”. Took a Short break at 14 reps on the 30”
and broke every 10 on 24”. Started with 7’s on 20” but increased to 9-16 rep sets after 21 reps... A little asthma on round 2. Rows at almost exactly 3:57 each and I remembered to bias the arms more than usual on round 2-helpful on a workout like this. Sideache afterward. Maybe should’ve done this one fasted for a better time. 

180/42/176cm

Intermediate version 23:32

M/28/6’1”/200lbs

Rx
19:54

Subbed the row for 800m run, Rx box jumps

20:49

M/31/145#/5'7"

No meters on my cheap rower so

3min row
25, 30''
3min
50,24''
3min
75,20''
15:50 46.6 cal

After WOD 
11min row 100.6 cal total
65more box jumps 30'' (15 20 30) 
in less than planisphere by justice (17:00min) 

Rx 26:30 parece más fácil de lo que realmente es... pero esta muy divertido

M/35/6'/175#

22:06 Rx
(row pace: 1:58/1:58/2:03 per 500m; all step-down box jumps)

Deo gratias

Completed 10/24. My box is 36x24x20" so subbed with x15 36" box jumps for the x25 30". Subbed running for rowing.

19:47

All the rounds of box jumps were challenging. The 36" more mentally to focus and not miss the box!

Intermediate: 21:55 (6:08, 7:56, 7:51)

21:28 rx'd

19:57 rx

Rx : 21’54 focus : row new technique

https://youtu.be/AmqAb3pfMaU

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

19:37 - Rx

(This one was a good steady-state workout. held a few seconds faster than 2:00/500m pace on the row and carefully jumped on the box jumps. Legs are toast after the heavy day.)  

21:31 rx

3rds
3:30 or 1.5mi (whichever happened first) on a spin bike
20-40 assisted squats.

Didn't keep time but it didn't strain my back either.

M / 37 / 5'8" / 190

Goal: 
PACED EFFORT before my 211022 WOD. Row @75% (2:15/500m pace). Step Down on Box

Performed Rx'd:
21:54

25:02 
Subbed 5mins bike for row

As rx'd, 21:32.

Stepped down from both 30" and 24".  Rebound jumps from the 20".  Rows were around 1:50 / 1:53 / 1:56 pace.  Awful, awful workout.  Super gassed by the end.  And of course I took a nasty hit to the shin on one of the 30" jumps.

48m/5'10"/180

I had a tough time with this one

This one was great

F/54/GarageGym

29:50 time
used 12” box, cause damn. 

TC 18 mins
Rx -60 reps

Subbed 800m elliptical for rowing
27:33

Ellip sucked almost 6 min/rd. Can’t move very fast on that.

23:53 rxd

21:34 RX

23:05
800 m run
20 box jumps 27"
800 m run
40 box jumps 24"
800 m run
60 box jumps 18"

Modified: DB SDLHP w/ 2x 9,5 kg DB instead of rowing.  Box jumps replaced by Steve's suggestions:  broad jumps, squat jumps, but curb jumps instead of tuck jumps (after 20 km of biking during the day, including 10 km just before WOD, legs had had enough). 
--
For time:
100 DB SDLHP 
25 broad jumps 
100 DB SDLHP 
50 squat jumps touching target 1 foot over reach
100 DB SDLHP 
75 curb jumps 
SCORE: 26'05''
--
After a really long and exhausting day, I was kind of dreading  this one, but felt great in the end, as usual. 

10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-12:02

5:00 bike, box jumps Rx
25:04

Rx’d: 24:19

900M run, 25 box jumps (approx. 20"), 1000M row, 50 box jumps, 900M row.
At that point, I was over 27 minutes and smoked.  Guess I'm more deconditioned than I thought. ( - :

2 rounds Rx in 20min cap

22:31
All step-ups Rx height  

22:39 Rx'd
m/53/5'11"/194#	

21:14

Rx (20" box jumps achieved from stacked plates to 24" box)

19:50

M/30s/230lbs

23:32 RX

For time:
1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

22:29

55, 5'11", 210
1000 @ 2.11 avg and 25 30"
1000 @ 2.16 avg and 50 24"
1000 @ 2.16 avg and 75 (step ups) 20"..33.18.  

Sub/scale:

1 2x20#DBs SDHP per 10m row

alternating step ups/box jump at Rx heights/reps

16:51

23:56, rx

1000m rows
20 box jumps (step downs), 24”
40 jumps, 24”
60 jumps, 20”
25:37

Suspects, a good article in Sports Illustrated today on aging, it’s affects, and attempting to stay young, strong, and active. I dare say CF is helping a bunch of us ward off Father Time and Mother Nature. 

59/5’8”/154

M/58yo/5’5”/148 lbs

1000m (2:27 500 pace)
20” box 25 (step down)
1000m (2:23 pace)
10”box 50 (step down)
1000m (2:25 pace)
6” box 75 (hop down)

23:19 min? (Cleared clock before recording time)

For time:17:10
750-m row
10 box jumps, 20”-in. box
750-row
20-box jumps, 18”-in. box
750-m row
30-box jumps, 12”-in. box

Sub 800m run for rows.
Box jumps as Rx 
21:05

RX:20'12''.
https://youtu.be/ohJM2azCP78

20:59 RX
M/38/5’9”/195#

21:00rx

Intermediate 
18:46

1000m Row: 3:50.7/3:53.4/3:54.2

Scaled to
800m rows
25 step ups @ 24"
50 step ups @ 24"
75 step ups @ 20"
26:15
m/51/175
I swear I'm getting shorter, 'cause these step ups
are getting more challenging:)

M/47/6'2"/175#

Rx'd 
24:53

As rx'd 
19:07

Globo scale: If you do not have a "Games box" available (20/24/30), see if you can stack plates up to create the box heights. Failing that if you have to use a lower box up the reps.  Also, you can sub bench jump overs, or broad jumps,  high jumps and tuck jumps if nothing is available to jump on or over.  Rowing subs are 800m run, 50 calories assault or echo bike, or 2000m bike erg. 

Busy gym: 3000m row (or sub), then the box jumps (or sub). 

Bodyweight/ equipmentless sub: 800m run, 25 broad jumps 5/6 feet, 800m run, 50 squat jumps touching something 1 foot over reach, 800m run, 75 tuck jumps. 

Champions Club Scaling Notes

RANT
Here's a way to look at the workouts that might help you decide how to scale. Workouts are in three categories of duration: long, medium, and short. Same with weight: heavy, medium, light. This workout's combination, for example, I would call medium(ish) duration and light weight. Now look at the 10 general skills:
Stamina
Endurance
Flexibility
Strength
Power
Speed
Coordination
Accuracy
Agility
Balance
If you were do do this workout as rx'd and it would not be medium and light (eg. the box jumps are really high (heavy) and the total time would be 30ish minutes), then look to those 10 general skills to see what you limiting factor is that would cause your result. Do you not have the rhythm on touch-and-go box jumps? Do you start running on your heels after you make your turn? Then coordination is probably the limiting factor. Do you lose your breath on the run? Endurance is the limiting factor. Do your legs feel like noodles on round 2? Stamina is the limiting factor. So you just scale your workout to cater to whichever of the 10 general skills you're lacking with respect to that workout. Technique Scale (listed below) has to do with the Neurological categories - coordination, accuracy, agility, balance, - and Consistency Scale has to do with the Organic categories - Stamina, Endurance, Flexibility, Strength - and the Intensity Scale usually has to do with the Combo categories - Power and Speed.

WORKOUT THEMES
Just a Workout with a particular emphasis challenging jumping with stamina. Light and Medium.

MAIN DECISION
Do this as Just a Workout or emphasize one particular movement to practice?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row 500 meters
35 box jumps (low height, like a 45-lb. plate or something)

CONSISTENCY SCALE
2 rounds for time of:
Row 1500 meters
75 box jumps

INTENSITY SCALE
As is, rest as needed after each set of box jumps, sprint the row.

INJURY SCALE
Lower-body - pick two lightweight movements you can do in high numbers and set an AMRAP in 15 minutes

MY STUFF
18:42. Run 1k instead of row. 50 and 75 were unbroken. Haven't done 30-in touch-and-go in a while.

GENERAL FEAR LEVEL: 7