CFWUx2 2*35/40stup,pp
45 15/1
40 20/1 20/1 20/1 20/4

20, 16, 15, 11, 10 Intermediate (#40 DBs)

Was able to hold good pace on all step ups and do unbroken, things fell apart on the PP in the last two rounds but still got more total reps than last time. I think if this comes up again I would attempt to hold 15 reps per round. 

after four days of rest

wu: balance board, basics

wod:		5 rnds
				amrap'2
			20 step ups 50 cm (no weight to recover appropriately)
			max db strict press 15 kg
			2 min rest between rnds
			22, 18, 16, 14, 20 (@10 kg)

post: walk, accessory

12, 12, 9, 6, 7
Rx’d

12-14-16-16-16 K.B
24-20-14-11-16 Reps

Sc. 72 reps

https://youtu.be/7YFSuLECqbE

25/27/26/28/27 = 133 reps
20" box w/40# dbs

M/53/5'11"/175#

10-12-13-13-13 as rx’d (61 reps)


11 rep PR over last time in the spring of ‘20. Better cardio? Legs struggled on steps but did everything unbroken. Finished steps in 1:10 or less each round and then sucked wind until about 1:39 each round before cleaning the dumbells back up to push press for a quick large-ish set. 

I really felt like I couldn’t do this today. Almost didn’t. Felt low on motivation. And the box step ups felt ridiculously taxing, but I got through somehow. 

185/42/176cm

M/38/72.5"/155#

Intermediate

19, 15, 12, 13, 13 = 72 reps

15-12-12-11-10

Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
♂ 35-lb DBs and 20-in box

15, 16, 16, 15, 16

M/26/5'8"/160lb
CrossFit AFK

14-14-7-8-15 (Finished up the step-ups at about 1:20-1:25-1:35-1:35-1:20. The last few times I did this one, it was grippy and an overall grind. This time was no different.)

Scaled to 35# DB

48yo m|5’11” - 235#
total 170 push press reps
rd 1 - 36 (30/6)
rd 2 - 38 (25/13)
rd 3 - 36 (25/11)
rd 4 - 34 (22/12)
rd 5 - 26 held on until time expired but I broke step ups this round 14/6 d/t grip fatigue

F/51/5'6"/145
Started with 25#DB and dropped to #20DB in the second round. 16" box.
13-20-10 (interrupted)-20-20

35# dbs, and subbed 12 step-ups on bench

82 reps

35# DBs.  76 reps.  11 20 18 12 15

JonNYC

25/22/20/21/20 with 45lb DB’s

108 reps 

M/29/6’1”/200lbs

5 rds for time
Box step ups, no weight, 20 reps
amrap dumbbell push press, 40# dbs

Step ups were a bit too easy, but railings on both sides of garage stair prevented me from fitting  my body + dumbbells from fitting space
Push presses with two 40# dumbbells got surprisingly tough toward the end of each round
16, 20, 17, 18, 15
Total 86 reps

M/36/6'/175#

72 reps Rx

Deo gratias

As Rx
107 reps
box step ups between 54sec and 62sec

Intermediate scale. 63 reps. 
M/49/155

Grip!  

200324:RX:15-12-10-10-10.
https://youtu.be/HR_i13Zgt0E
220131:RX:21-21-21-16-12.
https://youtu.be/ONE2a6FC0t0

5 rounds of:
#20dbs box step ups to 20" bench
Max reps push press #20dbs
R1: 22 push press
R2: 20 pp
R3: 24 pp
R4: 22pp
R5: 21pp

As rx’d, 21 / 20 / 19 / 17 / 15 (PR).

The best type of PR is the one where you don’t realize you PR’d.  I knew I had done a scaled version of this following my knee surgery in spring 2000, but I had completely forgotten that I also did it rx’d in fall 2000.  Got way less back then (10/12/12/12/12) – probably didn’t push hard enough.  Today, I tried to get through the step-ups in just over a minute, with as few breaks as possible, and then start the push presses with 45 seconds left in the round.  The fall-off in reps was almost entirely due to shoulder fatigue.  Each round, I was able to get a sizable chunk of push press reps (10-15) before breaking, and then was able to squeeze out another 5-7 before the clock expired.

48m/5'10"/180

Did Scaled version with 20" box and a pair of 16 kg KB.

Score Push Presses : 15, 15, 15, 15 , 16 and a Total of 76

16-12-12-12-13 Rx'd
(65 total)

Today: SC to 35# DBS, move up next time. 30/25/22/22/19 = 118 reps
3/24/20: 35#, 102 reps

Subbed to 30# DBs on 20” box
18
20
18
16
19
91 total
reps push press

Intermediate (40# DBs)
30-25-25-25-26 = 131 reps

All step-ups unbroken. Shoulders and grip were cooked, especially after all the OHS and Snatch work yesterday.

21,20,19,20,18. 40lb DB’s. At home, best I could get was a 17” metal chair for box. 

Subbed 35#
20inch box step ups 
12/12/0/11/0

got spanked.. the difficulty surprised me... almost want to retry 

M/28/230/511

As RXd.

11-13-8-10-10 = 52

No round of step-ups were faster than 1:10 and that was the first, which went unbroken. the rest had breaks, especially in the last 10 steps. Grip fatigue was the limiting factor on this one!

Five 2-minute rounds of:
20 dumbbell box step-ups, 20" / 35#
Max reps of dumbbell push presses, 35#
Rest 2 minutes between rounds
7-8-9-11-12

M/47/6'2"/185#

Scaled to 35# DB's and 20" box the rest as rx'd
22/22/22/22/22

Performed with a 24" box
Started at 52lbs for first 2 rounds then dropped to 47lbs. 
6, 5, 8, 6, 8 reps

Son(14):
Held 25lb plates and stepped up to second step
49 total reps

20” box with 35# DBs and 24# DB PP
13-21*-16-13-19
* interrupted by a phone call mid-step ups. Let body reset a little. 
Nice shoulder workout. Step ups felt like high intensity farmers carries in my shoulders, followed by exercising a different part of the joint. Sneaky, HQ. 

200324:  15-21-21-21-18, same scale except 23# DBs. Done at sea level. 

Scaled, using 2x 12,5 KG DB:
--
Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
SCORE: 11+10+13+12+14=60 reps
--
7 km easy running at day's end

Rx’d: 
13-12-12-10-15= 62 total reps 

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating pistols
-08:00

22-20-16-16-17 = 91 total reps Rx'd
Grip!
m/53/5'11"/188#

total 85 push press @ 50lb dumbbells 
15/20/16/17/17

M / 37 / 85.6kg

Scaled = 16inch box @ 25kg DB's x 2 (no 22.5kg's)

total DB push press = 77 reps

Rx - 18-18-16-15-12=79

M48/5'7"/168#

18.5" box, pair of 31lb dumbbells
30+28+24+24+21 = 129 reps

Last time, 20" box and 36lb dumbbells, 67 total reps. Today's reps are much higher but with lower difficulty.

Scaled #35   25-30-31-31-35=152

Scaled to 40lbs dumbbells

22-16-16-13-10 = 77

4 rounds:

Lunge steps
Pushups

45/46/41/40

MEGA Krew @CrossFitF2 war schön die Wochenende mit euch zu verbringen!  
Mac

18/20/13/12/24=87rx

Champions Club Scaling Notes

RANT
Coaching basketball, track, and football as I have (and still do) really helps me keep a good perspective with the stuff I see coaching CrossFit at the Champions Club. Here was my weekend: Saturday - coached regular group workout (mixed middle schoolers, high schoolers, college kids, and parents), then "coached" the Babies (4 years old - 7 years old), then went to a church league basketball game for 5th graders; Sunday - coached 3rd grade basketball practice, coached regular group workout, coached Double-A session (9-12 years old), then coached a high school varsity basketball practice. So not only do I get to see dumbbell push presses  in the weight room, I get to see what dumbbell push presses look like on a basketball court. Making that connection (which is something I credit Carl Paoli with teaching see) is what helps me determine what are the important parts of each movement/workout.

WORKOUT THEMES
Medium and medium. Above average output followed by equal rest. Stamina, jumping with weight, squatting with unilateral loading, pushing with skill, and loss of connection are also themes.

ASSUMED
Dumbbell push presses will be in the 30s

MAIN DECISION
Am I going to hit a high enough intensity to merit 2 minutes of rest?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
20 lunges
20 dumbbell push press

CONSISTENCY SCALE
Lose the rest, 5 rounds as listed

INTENSITY SCALE
Sub a 200-m run for dumbbell step ups, and practice those in the warmup

MY STUFF
As listed but used 35-lb. dumbbells, lowest was 21, highest was 37.

GENERAL FEAR LEVEL: 6

Well done, Todd!

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
35-lb DBs and 12”-in box
32-33-32-24-26