CFWUx2 10*45 10*95 5*135 1*185 bs
13:38
185lb bs

9:28 Rx

39 y/o M

squats 12,4,4
TTB 20,4,4,4,4

February 23rd, 2022; morning

wu: bike, slihps
skill: bar basics

wod:		20 bsq 70 kg*
				40 strict t2b
				60 cal row
					9:36

post: walk, shoulder accessory, bike
* 150 CF main page wods in the books - I love this program!

9:59
No rower, so 60 SDHP

Rx
11:08

Scaled to intermediate on account of deload week: 7:49 (back squats unbroken, which made the rest of the WOD tough!) TTB in 4 sets which is indicative of my fatigue level! 
I believe 20 back squats at 185 is a PR especially at this BW...could’ve handled more weight but the conditioning part of it sucked! 

180/42/176cm

No calories on my cheap rower so cap to 3min

Unbroken BS, 225x20
Toes to bar 10 10 7 3 5 5
3min

8:40

Male 23y175cm86kg, 


Today was my first time benching 225! 2 reps tho

M/48/5'7"/180
Modified to: 
20 -  Back squat 165#
40 - Knee Raises
60 - Cal Row
10:27

Scaled to 185lbs:

21:30

43 / 6’0 / 195

Front squats, 95lbs
Hollow rocks
Row

5:24

Intermediate 
Straight leg ab mat sit ups
7:54

M/26/5'8"/155lb
CrossFit AFK

8:00 - Rx (unbroken squats, 9-9-6-3-5-4-4 for toes to bar, held around 1100cal/hr on row. Row fell off hard for last 20 cals.) 

7:56 Rx

Back squats: unbroken
Toes to bar: opened with 15 then small sets
Row: held 1200 cal/hr+ the entire row

M/28/6’1”/200lbs

For time:
20 back squats
40 toes-to-bars
60/40-calorie row
♂ 205 lb

9:56

8:38

12:17 scaled to 70kg

M/35/6'/175#

8:02 Rx
(squats unbroken, row in 3:03)

Deo gratias

As RXd.

11:06

Was surprised on the squats, able to go 12-5-3 in about 2:30. Lost my kipping rhythm on the T2B and that ate a ton of time, maybe 4 mins. Sub 4 min row to hit 60 cal to finish. Nice Workout!

50lb dumbbells front squat
60 cal run on treadmill 

8:04

RX:7'36''.
https://youtu.be/dLc_FfZwqWI

13:13 rxd

6:23

185# BS (1:20)
v-ups
60 cal row (~2:53)

should have gone heavier

20 bs 95#
40 Toes to rings
60 cal row 1,010m

10:20

Modified:
--
For time:
30 back squats w/ 25 kg bar
60 hanging knee raises 
90 DB SDLHP w/ 2x 9,5 kg DB 
SCORE: 11'09''
--
Short but intense
5 k run in the early morning 

Was going to do intermediate sc, but what the heck...went Rx weight but k2e since I only have doorjamb bar...15:14, ~6 min for sq & k2e, 3:01 on the row

Rx’d:  9:22

6:50 RX
M/38/5’9”/195#

Scaled to
20 bs @ 155#
40 strict knee to chest
60 cal row
9:30
m/51/175

14'25''

Back Squat - 70 kg

8:24

20 (14,6) BS @ 225 
25 hanging knee raises (all shoulder could handle) then 15 V-ups
60 cal row
right at 14 minutes. 

Scaled back squat to 95#, otherwise Rx.
9:28

Little to no discomfort today though I didn’t press too hard in the speed. It was nice to finally be able to do some back squat.

Rx
7:33

M/30s/227lbs

8:52
20 back squats #95
40 knee to elbows
600 meter run

8:04rx

So grateful for the opportunity to learn and grow from the best, Pablo and Kelley.  Thank you both for teaching us and working with us!

Scaled/subbed for time:
20 back squats (34kg~75lb)
25 toes-to bar + 15 hanging knee raises
30 burpees + 30 KB SDHP (24kg~53lb)
15:57

7:25 Rx'd
Ouch - nice WOD!
m/53/5'11"/190#	

Scaled to:
30 2x70#DBs front squat (4 sets total)
40 knees to elbows (5 sets total)
60 cal elliptical 

10:43

Scaled weight to 185#.. the rest as written..  11:21

M48/5’7”/170#

10:46

20 back squats @ 155# broke up into 2 sets of 10
40 toes-to-bars -T2B slowed me down today last 15 were singles
60 calorie row - 3:50....felt great on the row

Scaled to
155# bs
30 TTB/10 KTE
60 cal row
10:40
BS unbroken, row took 4:31 and 1010m. Lost ~1 min unloading the bar btwn squats and  TTB. 

59/5’8”/155

6:49 #185 squats and ring rows 3:00 min row 
3:00 min recovery on floor 

20 back squats, 155lbs
40 toes to bar
1km run
9:46

Ran 2.98 miles into WOD
intermediate 12:34

Scaled/subbed:
20 back squats 155lbs
40 toes-to-bar 
800m run

9:38 

For time:10:40
20 back squats 185 lbs
40 toes-to-bars (hanging knee raises)
60/-calorie row

9:31 RX

rx 10:38

☆CFHIM 7:31 

Globo scale:  If you have a rack and a free pullup bar go to town. If you are using iron plates today set up safeties in the squat rack if this is at or above your 10 rep max (consider scaling if this is above your 10rm or 75% 1rm) .   If a Smith machine is all you have use it (I know). Otherwise the dumbbell option is dumbbell front squats.  If using 35/50lbs dumbbells do 50 reps. 50/75 lbs dbs do 35 reps.  Subs for toes to bar are V-ups.  Subs for rowing are running 800/600m, 50/33 calories assault or echo bike, 250 double unders, or 30 burpees and 30 sumo deadlift high pulls 35/45lb bar ( 15/20 lb dumbbells or 35/53lb kettlebell).

Busy gym: If space is a concern hog a rack and set the bar onto the pins or drop it behind you (bumpers only) after the squat set and use the rack pullup bar for ttb. Also have a spare kettlebell, barbell or dumbbells for the rowing sub. 

Bodyweight/ equipmentless sub: do 30 pistol squats or 60 jump squats, toes to bar or V ups if no bar is available, and then run 800/600m (or do 60 burpees, if there is no room to run). 

7:31  @185 squat

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Squatting with weight, pulling from the hips (with skill - global extension/flexion), monostructural 

MAIN DECISION
Go for strength or go for endurance?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
20 squats
20 kipping toes to bar (half ROM, keep rhythm)
Run 400 meters

CONSISTENCY SCALE
As close to rx as you can, disregard the timer

INTENSITY SCALE
Reverse the order and see how the fatigue effects your back squats

INJURY SCALE
Upper-body - Sub L-sit for toes to bar, maybe squat jumps for back squats if needed
Lower-body - pick toes to bar and one monostructural movement you can do at full capacity and hit an AMRAP in 20

MY STUFF
Didn't give myself a lot of time for this one, so went 95 lbs. on squat, half ROM on toes to bar, and 800m run. 10:something

GENERAL FEAR LEVEL: 7, maybe 8