133 reps - Rx’d

121 rps 
DB 25 lbs 
Knees to elbow 

M/27/5'8"/170lb
CrossFit AFK

144 reps - Rx (15-17-12 cleans, 13-25-13 burpees, 15-22-12 TTB)

M/37/5’8”/180

40#

Rd1: 15-12-12 = 39
Rd2: 18-20-15 = 53
Rd3: 11-10-10 = 31

total: 123

-then- 

c&j practice
1 rep emom x10 @ 135

146 rx 

Intermediate 
DB HSC: 15-18-11
Burpees: 11-18-10
T2B: 15-20-10

Completed 1/16 in the evening at the home gym. No 45's, so used 50 lb DB's.

DB HSC - 14,16,7
Burpee - 14,22,13
T2B - 14,18,9

Total = 37,49,41 = 127

142 compared to 117

https://youtu.be/IF3qzTWiDTI

Rx

129 reps

barbell hang Squat clean @30kg
burpees
strict toes to bar
97reps

M/36/6'/180#

Squat cleans: 15/22/12 with 40 lb. dumbbells
Burpees:         14/25/15
Toes-to-bar:   14/18/9

Deo gratias

Modified:
--
Same interval pattern. Movement subs: DB hang squat cleans @ 2x 12,5 kg + incline push-ups + toes to DB

SC		12	19	10 = 41
PU		18	27	18 = 63	
TtDB	14	27	15 = 56

> 160 reps total
--
Peace.

Rx 151

15-23-15
15-23-14
12-23-11

34/5’2”/120

120 reps rx
13-13-13
15-19-16
10-10-10

120 reps rx
13-13-13
15-19-16
10-10-10

Scaled to 35# DBs and TTB with arms in straps to protect shoulder joints. 
R1:  14-11-15
R2:  20-21-24
R3:  12-10-13
140 reps

160507:  with 85# barbell and arms in straps
R1:  14-13-12
R2:  11-25-20
R3:  10-12-12
135 reps

60/5’8”/153

Rx’ed. 121 reps 

171
35 lb dumbbells

Compare to 160517: 170

Rx 182 Reps

Strategy to get 15 reps a minute on each movement.

40lb DB’s
14,13,11
18,21,17
11,10,10
Total 125
Tough but felt good. 

Last time
14,13,11,18,23,18,10,11,9. Total 127. At home, used 95lb bar for HSC.

1/8/23: SC to 25#, total reps = 101

142 reps
14kg DB
Knee to chest

Used 30# DB 
195 reps
K2E also a nice picky rip from them 😩

Gym didn't have 30 available so used 35lb without issue...until I couldn't maintain the grip on toe to bar. This was my first ever toe to bar so it felt good to get into that. I dont know how many reps I did. Just tried to keep moving.  2nd minute of toe to bar and following round I just tried to keep holding the bar as much of time as I could.

Scaled movements to 
medball clean (20)
burpee
hanging knee raises
147 reps

Subbed swimming
1,100 yds total
150 yds kick drills
50 yds back stroke (just because)
600 yds front crawl
300 yds breast stroke
Did front crawl and breast stroke in 100 yd increments, focusing on form and consistency.  Kick drills were used as breaks.

I will try to remember to do today's WOD once I can really start loading my right elbow again.

Subbed for 13.7mi hike
5:47:18

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, weightlifting, monostructural. Pulling from/closing the hips, changing orientation, jumping, big range of motion

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

STAMINA SCALE
2 rounds of 2 minutes of each

SPEED SCALE
8 rounds of 30 seconds of each with a 30 second rest

STRENGTH SCALE
Same time format, just do push-ups, L-sit leg lifts, and dumbbell squats

MY STUFF
Did squat jumps as sub for cleans, strict burpees, L-sit practice for toes to bar

GENERAL FEAR LEVEL: 7

Scale to 30 lbs.  124

As rx’d, 170 (PR).

This time reps vs. last time: 

HSC – 18 / 18
Burp – 17 / 16
T2B – 16 / 20

HSC – 25 / 22
Burp – 29 / 25
T2B – 22 / 28

HSC – 14 / 12
Burp – 16 / 13
T2B – 13 / 13

PR by 3 reps.  I did better on HSCs (+5) and burpees (+8), and worse on T2B (-10).  Strategy this time was to try to “win” the middle 2-min rounds with better mental focus, and then push as hard as possible for every rep in the last 1-min rounds.  Definitely did better on the latter; I did focus better on HSCs and burpees in the middle rounds, but maybe that cost me on T2B – was pretty smoked there.  In any case, pleased to be at the same level as 2016.

49m/5'10"/180

Rx’d:  149 reps

DB Sq C: 17, 18, 11
Burpee: 13, 24, 12
T2B: 18, 25, 11

160517: 115 reps

M/ 39y/ 172/ 68”

Trained at this gym in the summer. Fantastic group of coaches! Going to try these drills today!

141 total reps using 1 40lb and 1 45lb kb for hang squat cleans 

M/48/6'2"/185#

Scaled/modified to 35# DB's and 20# WTD abmat situps the rest as rx'd 
16/13/16
21/23/30
13/13/17
162 total reps

#30 DB total 160 

30lbs DBs
151 total reps

30lb dumbbell hang squat clean
Burpees
Hollow Rocks

205 reps

118 reps rx

Modified slightly to:
3 x 
1 minute of dumbbell hang squat cleans (20#) 15/14/12
1 minute of burpees 12/12/12
1 minute of strict toes-to-bars 10/6/7

2 mile run @ 16:01 

warm up/ stretch out 

WOD 
1 min db HSC 50lbs 13reps 
1 min burpee 11 reps 
1 min T2B 12 
2 min db HSC 50lbs 17 reps 
2 min burpee 18 
2 min T2B 16 
1 min DB HSC 50lbs 7 reps 
1 min burpee 8 
1 min T2B 8 

total 110 reps 
50 lbs Db’s 
Peak HR 178 

Intermediate Option:
1 minute of dumbbell hang squat cleans-13
1 minute of burpees-11
1 minute of hanging knee raises-11
2 minutes of dumbbell hang squat cleans-22
2 minutes of burpees-15
2 minute of hanging knee raises-22
1 minute of dumbbell hang squat cleans-13
1 minute of burpees-9
1 minute of hanging knee raises - 12
♀ 20-lb DBs 

20 kg (44 lbs) Dumbbells
Leg Raises

157 reps

RX
6
14
13
Dropped from 20kg to 16kg DB + 1 min break
12
20
19
Kept same weight + 2.5 mins break
6
9
8

@home version 

WARM-UP 
Obliques opener 
5 DB complex (curls/press/raises) 10k
40 banded side walk
1' Samson lunges

3 rounds :
50 jacks 
10 alt v-ups 
5 hip DBs MU cleans with pause (2x15k)
5 DBs squats with pause
5 yoga push-ups 

2 rounds :
4 v-ups with pause
4 DBs hang cleans 2x15k 
4 DBs squats 
4 burpees 

3 v-ups 
3 DBs hang squat cleans 2x15k 
3 burpees 

CORE 
2x20" inverted hollow 
2x20" handstand 
2x20 sit-ups 
2x15/15 cossacks

PREP 
2 DBs hang squat cleans 
2 burpees 
2 v-ups 

WOD 
V-ups instead of T2B
2x15k for the cleans 

COOL-DOWN 
15' EZ run

15kg DBs
156 reps

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of hanging knee raises
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of hanging knee raises 
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of hanging knee raises 
 30-lb DBs
145 reps