it is clear why Glassman did not finish college. He clearly has no idea of what science is and how it is done

27min15
Rx

M/37/5’8”/180

39:45 RX

*rolled my ankle on the back half of the 800-had to walk back, but it recovered during the clean and jerks

Tracking workout parameters is extremely valuable from many point of views (feedback, motivation, fitness assessment etc) but this video has nothing to do with science or experiments.

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

29:07 - Rx for Abbate. 

@27-28m scaled to:
1200m run
21 strict pull-ups 
21 strict bar Dips 
800m run
21 strict pullup
21 strict bar dips
1200m run 
no time for warmup/gymnastics partitioned as needed and timer shut off midway through but I remembered the approximate time of day I started.  

190lbs

Intermediate option. 60 kg bar. 31:13 

There was nothing about science in this article. It will be good to put some numbers or results of some results on relation between crossfit workouts, long term retention rates, measurable impact on health, stamina and strength increase. Numbers, statistics, conclusions.

Intermediate Option:

BB 135lbs/ 14 C&J each set

Time - 27:30

Question is fit for what?
 If your goal is general CrossFit yeah. CrossFit is the perfect method.
 If your goal is to excel as a competitor, not so.
 If your an individual athlete in any other sport (track, swimming etc) and took all the trainable elements and applied CrossFit methodology (constant variation etc) your progress would come to a grinding halt.
Periodizing intensity and training content is the magic needed for long term progress 

RiP Sgt Abbatte

Omg 😲 this WOD will make a man 👨 out of you ready or not
Brutal combo of Olympic lifting sandwiched in between moderate met con movements....
Had to shorten the intervals load to finish under 25 minutes 
Ran ¼ mile 
115 lb Clean n Jerk ×11 ONLY not 21
Ran 1 block
115 lb Clean n Jerk × 11 
Ran ¼ mile 
Time was 20:55

WARM-UP 
Obliques opener 
40 banded side walk
10 MB complex (curls & press) 

2 rounds :
1k bike erg
2x15" hip flexor stretch 
5 muscle cleans 
5 paused press

500m bike
4 power cleans 
4 push press 

250m bike
3 Power cleans 
3 push jerks

10 BB elbows rotations 
2 cleans & jerks 

3 cleans & jerks 40k
3@60 / 3@70

200m bike
2 C&J 70k

WOD 
FT :
4k bike erg 
21 C&J 70k
2k bike
21 C&J
4k bike
29'53

COOL-DOWN 
100m front rack / OH carry (2x24kg)

M/36/6’/180#

30:21 Rx
(Each run around 8:10 pace; all singles for clean and jerks)

Deo gratias

Modified, untimed:
--
25 DB hang clean and push press @ 2x12,5 KG
4-km run 
25 DB hang clean and push press @ 2x12,5 KG
--
Peace. 

34:11 RX

38:12 Rx Rest easy and Aloha Braddah 

32:57 Rx

Rx run
CJ @95#
27:36

RIP SIR

33:29 RX

33:34
runs were outside, 20 degrees with hills

done with honor

28:11, cut to 75% and 135 CJ. Still an ass kicker, couldn’t keep it under 25:00. 
1200 m run
16 CJ
600m run
16CJ
1200m run
Last time was full length with 135, 35:38. 
Semper Fi Brother!

Run 1000 meters
21 clean and jerks
Run 600 meters
21 clean and jerks
Run 1000 meters

75lb 
27:13.45

M/39yr/1,70m/70kg
36'26 @45kg
1600M 800m 1600m
Second set of clean and jerk was hard, strong finish on the final run

Male 29/195/6’1” 

1 mile - 8:01
21 C&J @135 ~ 8 min 
1/2 mile - 5:10 
21 C&J @135 ~ 10 min 
1 mile - 9:20 

total time - 39:20 

1.6km run
40kg clean and jerk x21
800m run
40kg clean and jerk x21
1.6km run

26:25min. RIP.

Scaled down to 135 lbs and up to pushing two toddlers in a stroller on full distance runs. Haha

38 mins

26:15*
sub row for run
95 lb c&j
* includes 2 minute kid break

Rx
Outside after sunset, 40F
Mile runs had hills; first was 8:30, second 11:00😬

33:06
M/30s/225lbs

Son(15)
@115lbs but same otherwise

44:06

Scaled to 65#
25:47

Still milking the right elbow but needed to do this WOD, so scaled weight down significantly.  Mix between Push and Split Jerk, didn't set the bar down each round of 21 C&J.

Hoorah Sgt Abbate!

34:20

#135 No dropping

Semper Fi

27:42 RX

Row 1000-500-1000 metres, 15 hang squat clean and jerks at 20 kg. 20'57"

THANK YOU FOR YOUR SERVICE

31:05 Rx
m/42/5'7"/195

31:12 (treadmill, 60# DBs)

RIP Sgt Abbate

Rx’d:  32:36

Not under 25 minutes, but I like to grind out these hero WODs Rx’d when able.

I've only recently began to understand the value of this:

If you do CrossFit, and you record your workouts and track your nutrition, you’re participating in a massive experiment designed to test the hypothesis of how to optimize human fitness and health.
In CrossFit, we don’t get our results from a lab. Instead, the data that guides our training and nutrition philosophy is collected from countless athlete workouts where time, weight, distance, and reps are measured.

Giving regular, non-academic people (in my case, a dropout) the power to perform their own experiments and have confidence in them might be the most valuable thing CrossFit offers. Also, good nods to the open-source and predictability concepts. Good article!

First workout back after being sick in bed for 3+ weeks. Reduced C&J to 50kg/110lb. Kept run distance, but held back pace. 31:34. Felt good to move again. 

55Kg

26min

Subbed
Row 2000m/1000m/2000m
95lbs C&J
32:28

Rows averaged 2:08.8/500, leaving not-row time of exactly 11:00 (which is not very good, oh well)

Scaled to:
1 mile run
21 db c&j 50lb dumbbells 
800 meter run
21 db c&j 50lb dumbbells
2,000 meter row*

25:52

*was planning to run the last mile but lost my treadmill. Jumped on the erg instead.

26:38 #125 

24:55	

95lb hang power clean & jerk

Beginner Option:
For time:
Run 800 meters
15 DB clean and jerks (30#)
Run 400 meters
15 DB clean and jerks (30#)
Run 800 meters

13:01

Beginner Option:
For time:
Run 800 meters
15 clean and jerks (85#)
Run 400 meters
15 clean and jerks (85#)
Run 800 meters

26:05

its always the “short” WOD that’s are the toughest :)

Beginner Option:
For time: 29:58
Run 800 meters
15 clean and jerks
Run 400 meters
15 clean and jerks
Run 800 meters
65 lbs

On an electric treadmill
With 2x14 kg (30 lbs) DB

30:45

RIP Abbate

Subbed
100 cal assault bike--14:30
21 c&j @ 95#
50 cal assault bike--7 min
21 c&j @ 95#
2000m row--10 min
The assault bike just ain't cool......
45:28
m/52/175
compare to was 40min and change with running.

For my notes, 100 cal AB is about 4 min longer than my mile time
and 50 cal AB is about 2 1/2/3 min longer than my 800 m time.
2k row is more a equivalent sub for me.

M/47/245

Rower 800 4:50.7/500 2:43.9/1000 5:25.3, longest I've ever spent on the rower.....
65lb C&J
Getting there.... I actually enjoyed this one

RXd. Outdoor morning workout at 29 F here in SEPA. 

37:41. 

CandJ’s we’re all singles, wanted to focus on form as my lower back has been tender since last weeks heavy dead’s and running wod. Probably took about 7 minutes or so each time. Runs were 8 to 9 min mile paces. 

Similar to the discussion last month around Hero workouts, I always try to do these RXd if I am able to safely regardless of how much time it will take me. Would have had to scale down to 115 lbs to keep the barbell cycling fast. Runs probably would not have changed much!

M/48/6'2"/180#

Scaled/modified to 100/50/100 AB cals and 115# C&J's
29:22

*bike times 8:05/4:17/8:29

This could have been a good title for a good article. Click bait, it was just an ad for the open. Too bad, lost opportunity.

😍😍🔥🔥👏🏽👏🏽

Science has always proven / substantiated what was once considered magic. Magic is just something yet to be explained. The results of CrossFit, as said, underline the science of evidence. That evidence leads to better quality decisions, actions, behaviours and results. What gets measured, gets managed. What gets managed correctly, improves.

C&J 50kg
26:35 (ca. 7min / mile)

Still can’t run. Subbed 100 cal/50/100 assault bike

weight rx

34:55

continuing to be humbled 

20 stair sprints, basement stair
21 power clean & press, 65#
10 stair sprints
21 power clean & press
20 stair sprints

15:02

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
An honorary workout. Monostructural and weightlifting. Big range of motion, volume, core to extremity, jumping, pushing.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
																x
HEAVY

STAMINA SCALE
For time:
42 clean and jerks
Run 2.5 miles

STRENGTH SCALE
AMRAP in 20 minutes of:
Run 200 meters
1 clean and jerk (if 155 is close to your max)

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 400 meters
10 clean or push jerk - pick one you want to work on here and practice the other in the warmup

MY STUFF
26:41, used 135 instead of 155. The mile run at the end means you can make this as bad as you want to. I took it at around a 7.

GENERAL FEAR LEVEL: 8

Globo wod: dumbbell sub 60/40lb dumbbells. Men if you are using 50lb dumbbells up reps to 28 for the clean and jerks.   Run subs are 2k row for miles and 1k row for 800m run, 100 and 50 calories assault or echo bike, or 4000/2000/4000m bike erg.  If you are using a conventional treadmill use a slight incline.  Busy gym do 42 clean and jerks (Dumbbells  sub if needed) then a 2.5 mile run.

Equivalent row or assault bike sub for run?
Thanks in advance