CFWUx2 10*45thr*2
21:03

March 1st, 2022 (one day off); evening

wu: bike, slihps

wod:		1000 - 750 - 500
						m row
					50 - 25 - 15
				  thruster 20 kg
					30 - 15 - 9
		lila band assisted strict pull ups
						24:17

post: walk, bike

23:23
No rower. SDHP sub. 

Rx 
17:59 

No meters on my cheap rower so switched to 1000=4min
750=3min
500=2min 45.1cal at theend
Everything else male Rx

17 min aprox. My watch died bc of battery (5:44pm to 6:01pm)

Did this WOD after a bike dirt route 

17:05 Rx

M/28/6’1”/200lbs

17:42 rx

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

17:13 - Rx (broke the first round of pull-up into 10s. All else unbroken and paced. 1k was about 1:57 500m pace, 750m was at a 2:03 500m pace, and the 500m was done in about 2:00. Right knee is bothering me, mostly the squat only. Kinda just popped up during the day and hasn't gone away.)

As RX’d:

~23 mins

43 / 6’0 / 195

17:30

M/35/6'/175#

19:00 Rx

Deo gratias

27.11 Rx

JonNYC

24:25. Used 20lb DB’s for thrusters, subbed GHD sit-ups for pull-ups. 

16:58 
4:00, 3:00, 2:00 bike

RX - 19:01

As RXd. 

19:12.

I'd like to go on record that Thrusters suck regardless of the weight. 

Regular Jackie - 8:41

21:23
Row 1,000 meters
30 thrusters, 45#
15 pull-ups
Row 750 meters
20 thrusters
10 pull-ups
Row 500 meters
10 thrusters
5 pull-ups

16:32 rxd

18:07 Rx

M 51/195/6’
Subbed 100/75/50 sdhps with a #50 kettlebell for the rows.  
16:59.

Scaled weight to 35#. Strict’ish pull-ups, otherwise Rx.
23:33

Thrusters were slow.

Rx
16:39

Cramp early on prevented deep breaths, better day could have had a better time

M/225lbs/30s

900 m run
50 thrusters
30 pull-ups

600 m run
25 thrusters
15 pull-ups

400 m run
15 thrusters
9 pull-ups

2 10# dumbbells for thrusters
27:33

Rx...whew 😥 running on empty today...25:33 (12:17/8:38/4:38)

M48/5'7"/170#
RX: 22:50

Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups

Rx’d-  17:51

16:28 Rx'd (kipping PU)
Sort of a combo of Fran and Jackie - so maybe "Frackie."
m/53/5'11"/190#	

Runs 800/600/400m
Thrusters 50/25/15 w/2x20lb dumbbells
Strict pull-ups 30/15/9

16:28

Modified, using 2x 9,5 kg DB:
--
For time:
100 DB SDLHP
50 DB thrusters
30 inverted rows 
75 DB SDLHP
25 DB thrusters
15 inverted rows 
50 DB SDLHP
15 DB thrusters
9 inverted rows 
SCORE: 29'45''
--
This was nasty. Sluggish and sleep-deprived, had to take my time. 
First rounds of SDLHP and thrusters broken into 3/4 sets. 
5 km easy run in the early morning. 

Scaled:
1 2x20#DBs SDHP per 10m row
2x20#DBs thrusters
strict pull-ups 

14:16

26:27 time
Row 1,000 meters
50 thrusters 45lb bar
12 pull-ups (singles)
split 10:20

Row 750 meters
25 thrusters 45lb bar
9 pull-ups (singles)
split 9:17

Row 500 meters
15 thrusters 45lb bar
6 pull-ups (singles)
split 7:00

12/9/21 1030hrs
Outside on shift
68* sunny 

29:57 Sc with Jumping Pull-ups

17:02 Rx

22:10
As much of a mental workout as physical, if not more mental. 

59/5’8”/155#

Subbed 900M, 600M, and 500M runs for rows
For thrusters, I did 25 1 arm thrusters w/25 lb dumbbell, then 25 squats with 95lbs; round 2 14 and 11, round 3 10 and 5
Pullups - round 1 - 8 unassisted strict pullups, then 22 weight assisted; round 2 - 6 and 9, round 3 - 9 weight assisted.
First unassisted pullups in about a year.  They hurt a little, but not too bad - and shoulder not feeling bad after workout - ( - :
Took over 40 minutes, but had to load and unload every round, and pullups not close to anything else.

18 min RX 

58 yo m 5’5” 153lbs

29 days a until thr

35lb bar - hips to 10” above Dynamax ball

23:10

Rows as Rx
Thrusters 21,15, 9
Pull-ups strict 12, 9, 6

16:06

19:45 That sucked all the way through! I think I came out way to hard on the first row. It was somewhere under 3:40. 

For time: 21:40
Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups
35 lbs (jumping pull-ups)

0.4mi elliptical trainer
50 thrusters @ 40lbs
30 pull-ups
0.3 / 30 / 15
0.2 / 15 / 9
20:42

Sub for row 800m-600m-400m runs
thrusters rx
kipping pull-ups 

18:37

Lo hice RX'd mi tiempo fue de 21:05
Demasiado cardio de lo que aprentaba 

rx--strict pull ups
23:01
m/51/175

M/47/6'2"/180#

Rx'd 
17:22

RX:18'22''.
(strict pull-up)
https://youtu.be/Y66VmlqsKeQ

rx 23:45

Champions Club Scaling Notes

RANT
Just a reminder on most rowing workout I'm guessing because we don't have a rower.

WORKOUT THEMES
Medium duration and light weight. Using endurance (rowing, in this case) to make two skilled movements more miserable. Pulling and pushing with skill (core-to-extremity) are also themes.

MAIN DECISION
Do I want to simplify the rep scheme or keep it the same?

TECHNIQUE SCALE
3 rounds
Run 800 meters
35 thrusters
20 pull-ups

CONSISTENCY SCALE
3 rounds of:
Run 800 meters
20 thrusters (pause on bottom and top)
20 strict ring rows

INTENSITY SCALE
3 rounds of:
Run 800 meters
35 thrusters
20 pull-ups
*rest as needed between efforts

INJURY SCALE
Upper-body - Consistency Scale, one-arm for both
Lower-body - AMRAP in 15 minutes of: 5 kipping handstand push-ups, 5 strict pull-ups

MY STUFF
I tested out another variation of the Christmas Workout, this one being a Ice On The Sidewalk version.

GENERAL FEAR LEVEL: 7