CFWUx2 10*45/95+1sn*2 burgener
20:19

February 27th, 2022 (three days off); morning

wu: bike, slihps
skill: snatch drills, focus on positions

wod:			double isabel
				60 snatches 40 kg
						  7:50

post: walk, shoulder accessory, bike

12:55 Rx’d

modified to AMRAP in 10: 30 reps

F/51
45 hang power snatches
8:12

Time cap class 14:00

57 snatches @135 Lbs 

11:48 power snatches as rx’d after the first muscle snatch. Built up to 135 with 3 sn. DL+3hang muscle-sn....5:20-30 something at halfway point. Forgot to warmup the feet adequately. Felt it on the last 20 and afterward! 

180/42/176cm

Male Rx 23y 175cm 86kg 

9:04 135lb

First Isabelle 3:26 newpr 
Last one was 5:26

8:34 Rx

M/28/6’1”/200lbs

Rx 8:37

Scaled to 95lbs:

10:30

43 / 6’0 / 195

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

6:53 - Sc (95lb power snatches, 2:53 at halfway)

As rx’d, 12:17.

All singles – this WOD rewards good movement, so just tried to stay locked in and get to full hip extension with each rep.  Breaks after every 10, more often after 30.  No misses, but the last one was close.  For reference, my best Isabel is 3:04, and today at 3 minutes, I was through 20 reps.  After heavy deads.

48m/5'10"/180

M/35/6'/175#

8:30 at 115 lbs.
(all singles)

Deo gratias

8:39

95lbs

60 Snatches 45 kg - 9:34

Not for time today

60 snatches at 95#

6:09 RX
M/38/5’9”/195#

12:46 Rx 

7:57 rxd

Scaled to 115lbs (same weight used for Isabel in August '21) and stuck to Chris' Intensity Scale.

11:56, all power snatches.

Got through 30 by 4:42 which was almost 30s faster than the workout earlier this year! Last 30 were rough. 

Am I the only one who doesn't agree with the scaling of most workouts? Today's scaling is ok for intermediate but beginner is just absurd. Why reduce weight and volume? Should be one or the other. Not both. If you can't do 60reps @ 135lbs. Do 60 reps at 95/115. But don't do 45 reps @ 95/115. How will we improve by such a drastic scale. These workout are designed to push you to get stronger. And thinking I'm an intermediate athlete because I can do the intermediate scale is wrong. Your more in line with a beginner. Whole RX is almost 4x harder than intermediate in most cases. Just imo. If I'm scaling, I only scale weight OR volume. Never both.

SC to 30 reps @ 115#...8:39, wanted to be able to hopefully get up to Rx eventually before rocking out 60 reps
8/16/21: 105# 5:56
7/15/20: 95# 3:25
2/10/20: 95# 6:33

Scaled:
60 hang power snatch 65#
7:10

Looking forward to doing this again when I am back to 100%.

7:55 at 115-lbs

Rx
7:56

Slower than Isabel pace in Aug. at 30 rep mark (was 2:51)

M/30s/225lbs

I loved this one

Scaled to 115-lb power snatch: 8:13
m/53/5'11"/190#	

9:41, 115 lbs

60 snatch, scaled weight to 115#: 9:23

Set new Isabel PR at the halfway mark @ 3:56

10:58 at 95lbs. Better than I thought, was hoping to finish 45 under 10:00, was at 8:15 so decided to just finish the 60. Sucking wind!

Scaled to 60 2x45#DBs hanging power snatches

4:59

M/51/139 lb:
Bodyweight sub: 100 burpees touching pull-up bar as a target 1 foot above reach
20:36

Modified: 
--
Double Double Isabel, double Dumbbell 
For time:
120 double Dumbbell power snatches w/ 2x 9,5 kg DB
SCORE: 11' 09''
--
Started out with the intention of doing just 60 snatches (5' 15''), but felt good, so kept going until 120 reps. 
Also thought about doing single-arm snatches, as I was not comfortable with double DB snatches, but Steve's description ("devil's presses without the burpee") made it much more clear. Thanks for the tip 👍

M48/5'7"/170#

11:56  #95

Double Isabel (60 Power Snatches - dropped from top on all)

11:06 #95 used a variety of snatches 

60 Double dumbbell snatches @ 50lb dbs

9:46

58 yo m 5’5” 153lbs

30 days until total left hip replacement

60 Power Snatches (hands shoulder width)

65 lbs

8:45

85lbs
9:02

Got REALLY slow down the stretch. Last 10 took 1.5~2 minutes.

Run 2.43 miles into
45 snatches@ 95#
6:43

9:56
60 power snatches 95lbs

5:44:
30 snatches, 95#

RX:9'12''.
https://youtu.be/Rqfsdmq3FP0

Champions Club Scaling Notes

RANT
Look at Double Isabel as a 1 mile run with a goal of 5 minutes. If you don't have the capacity to run a 5 minute mile, then you have a few different options for scaling, none of which involve running 1 mile for time. You could run 2 800s at a 2:30 pace, with a good rest in between. If you can't do that, then maybe 4 400s at a 1:15 pace with a good rest in between. If you can't do that, then maybe try 8 200s at 35 ish seconds, with a small rest in between. And you could keep going with the pattern. Double Isabel is designed to be a short duration and medium weight workout. If the weight is heavy for you and it would turn into a medium duration workout, I don't think doing it as listed would be the best practice. Scale so you can get rx'd one day.

WORKOUT THEMES
See rant.

MAIN DECISION
What's my limiting factor in making this workout 5 minutes or less?

TECHNIQUE SCALE
4 sets of 15, light weight, rest 2 minutes between sets

CONSISTENCY SCALE
2 sets of 30, medium weight, rest 5 minutes between sets

INTENSITY SCALE
10 sets of 6, weight as close to rx as you can, short rest in between (less than a minute preferably)

INJURY SCALE
Upper-body - 5 rounds of: 200-m sprint, 15 dumbbell snatch, rest 2 minutes between rounds
Lower-body - do hip extensions and handstand holds, pick some numbers that make sense for about a 15-minute AMRAP

MY STUFF
Intensity scale, used 125 lbs. Ended up around 11 minutes, good dose.

GENERAL FEAR LEVEL: 6

Globo scale: If you don't have bumpers today scale to something that you can touch and go at least 10 reps in a row fresh.  It is OK to use a rack at low hang, risers,  or to scale to low hang power snatches if using iron plates.  Dumbbells sub 60 double dumbbell power snatches 35/50lb dumbbells. These are devil's presses without the burpee. Scale as necessary here. 

Busy gym: it's only one implement amd quick, so it shouldn't be a problem. Do the dumbbell option if space is really going to be an issue.

Bodyweight/equipmentless sub: Today is alot of opening of the hips explosively. So we need to sub something here.  100 burpees touching a target 1 foot above reach, 100 broad jumps 3/4 feet, or 60 jumps to a platform around 24/30" comes close to replicating this. Cash out with some posterior chain work such as slow good mornings with a stick. Also if you have a stick or pvc pipe spend some time drilling perfect snatches and snatch drills pre workout. 

9:34
power snatches 115#

For time: 6:10
45 snatches 75lbs.