49:28
Rx’d

Modified, untimed:
--
10 rounds of:

30 jumping jacks
15 DB hang power cleans @ 2x 12,5 kg
30 squats
then,
2,5 km run 
--
Peace.

Today: just did a bunch of MU, so sub to DU/pushups/sq/300m echo bike... 55:09 total/37:09 w/o rest
(3:41/3:17/3:49/3:19/3:50/4:04/3:50/4:00/3:45/3:33)

6/19/20: Sc to 60SU/Rx PU & sq/300m echo bike...57:18 total / 39:18 w/o rest

6 rounds in 33:20

RX With 1 minute Rests! Ran on the assault runner. 40 minutes-ish. Started the timer a round late so a guesstimate. Took it slow & steady to push the run. Not super satisfied with my time. But considering my beat up state I’m happy. 

subbed 125 m row
42:44

compared to 55:33 with same sub

with honor

38’37 (bike 200 m)

https://youtu.be/vdROh-HQh9o

26:29 no rests. Short on time, did 15 pull-up round 1, then 10 per round. Started squats at 30/round first 4 round's then dropped to 20/round. 
Last was 31:30 no rest with 10 pull-up per round. 

5 rounds, and subbed 15 burpees for DUs

29:39

10 rounds for time of:
30 double-unders
10 strict pull-ups
30 squats
100-m sprint
Rest 2 minutes

58:20

32:57
10 pull-ups
20 squats 

At home version

WARM-UP 
Obliques opener

2 rounds :
1' stationary run
5 crush grip DB curls
5 paused air squats
5 Mckenzie push-ups 

20 jacks 
8 DB cleans 15k
4 squats
4 burpees 

20 jacks
6 DB cleans 22.5k
3 squats
3 burpees 

WOD Emily @home
10 RFT :
30 Jumping jacks
14 hang DB cleans 22.5k
30 air squats
7 burpees
2' rest

33'39

COOL-DOWN 
100m pec walk

Rx'd 46:17
M/55

29:36 intermediate option
Cardio slowly getting better. 9/10 difficultly 

M45/178/75,5 kg
RX: 35'56'' 10X (DU, Butterfly PullUps, Air squats, 100 m sprint) 2 min rest

M 52/195/6'
Scaled the pull-ups to 10.
38:13.

EMILY
10rds: 38:16

30 DU’s 
15 Pullups (mostly strict, towards end      started kipping last set of 5s)
30 SQT
6cal Echo Bike
2min Rest

Performed outside at a playground around freezing

10 rounds of:
60 single unders
15 butterfly pull-ups
30 air squats
2x50m shuttle runs
Total time: 44min - rests = 26min moving

Son(15)
10 rounds of:
60 single unders
12 kipping pull-ups
30 air squats
2x50m shuttle runs
Total time: 47min - rests = 29min moving

RIP LT Perez

Rx’d: 33:34
Individual round times:
1:33
1:36
1:33
1:33
1:29
1:33
1:33
1:32
1:39
1:33

All reps unbroken, but slackin’ a bit on Rd 9 I guess

200619: 41:24

Rx 52:07
Compare to 200619: 41:09

Yeah...not a good showing today.  Transitions to stations were far but it was trip city on the DUs. So much so that I considered switching to singles, but today was about honoring 2LT Perez so subbing wasn't going to happen.  RIP 2LT!

6 rounds scaled to ten pull-ups. Everything else as rx. 

22:27

5 rounds, 18 min

39:19 Rx
Last time was 41:27

Avoiding DUs and runs since plantar fasciitis. I'll do one or the other not both:

Sub 10 rounds with
30 DUs
15 push-ups*
30 squats
125m row

38:41
*also subbed push-ups, to balance out pulling in the row

DU rounds were solid: 7x clean, 3x 1 miss
Rows ranged from 0:26.1 (rd.5) to 0:28.6 (rd.9)

kipping pull ups 

37:44

only 3 trips on du

44:41 60 singles, PU all unbroken, A warm and toasty 33 degrees Chris S. 

28:37 

5 rounds (AMRAP before my daughter woke up from her nap)

1k run at the beginning (snow and ice)
jumping pull-ups 

21:54
Only 5 rds with 10 pull ups 

37.38 Rx

Was able to maintain 2min rounds, butterfly pull ups started getting hard the last 3 rounds. Squats were tough every round with jelly leg runs.

Had to go with singles otherwise RXd.  Completed outside. Just saw Chris’ II22DOBO scale and laughed!

38:03. 

all rounds 2 minutes except the first and last which were slower and faster ironically. 

5 rounds for time:
30 double unders
15 pull ups
30 squats 
100m sprint 

33:48 

(my 2nd CrossFit workout in 5 years 🥲) 

42:15 on a manual curved treadmill

RX

48’18

 8xT 37:22

5 rounds for time of:
30 tuck jumps
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
31:02

37:03 rx’d

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Did 8 rounds with 1 minute rest instead

21:21

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

5 rounds for time of:
30 double-unders
10 pull-ups
30 squats
100-m sprint
Rest 2 minutes
25:13

Champions Club Scaling Notes

RANT
Nothing to rant about today.

WORKOUT THEMES
Medium output followed by a medium rest. Jumping with elasticity, pulling with skill, squatting, monostructural at a fastet-than-usual pace

                  SHORT      MEDIUM      LONG

LIGHT                                                          x

MEDIUM

HEAVY

STAMINA SCALE
For time:
450 double unders
rest 2 minutes
150 pull-ups
rest 4 minutes
450 squats
then say goodnight to your sweet legs

SPEED SCALE
Make the sprint first, squats second, pull-ups third, and double unders last. Lower the reps so your speed of the actual movement (not overall round time) does not suffer.

IT'S 22 DEGREES OR BELOW OUTSIDE SCALE
10 rounds of the du/pu/sq, rest 1 minute between rounds
Then immediately run 1k, so you only have to go outside once

MY STUFF
I22DOBO Scale, also because snow/ice on the ground meant "sprinting" was probably not going to end well. Also I didn't rest between the 10 rounds. 24:36 was the time. My arms are still feeling the pull-ups from Daniel, so after playing around with strict pull-ups and assisted muscle-ups, I settled on 15 push-ups per round. Not a great effort, but I'm glad I did it.

GENERAL FEAR LEVEL: 8