21:32
24kg
sub 1000-2000-3000 m c2 bike erg

19:22 RX

Previous: 19:40 & 20:00

M/41/5’9”/193#

21:33
Treadmill runs. 70# DB. 

22:39
 45 kettlebell swings, 35#
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

M/27/5'8"/175lb
CrossFit AFK

24:30 - Rx

21:30 compared to 23:30

M/48/5'8/#209

18:38_ intermediate 

Intermediate

20:45 

With 20# weight vest, 25:12.

About 5 minutes slower than in 2021 sans vest, which sounds about right.  Runs were 10:00/mile pace vs. 8:00, so that adds 3 minutes.  Another 2 minutes on the swings.  Broke the swings 15-15-15 / 15-10-10 / 15-10 / 15.  That first set of 15 was rough but necessary mentally.

#weightvestmonth

50m/5'10"/185

Rx: 28:08

45 SKb 20kg 
400m Row
35 SKb 20kg 
800m Row
25 SKb 20kg 
1200m Row

Total: 15:03

KB swings 25-20-15-10 35 lb
Runs: 200-400-800 meters
17:41

5:00 Min row, CFWU,

~22 min, 800M on last segment

Rx
15:03

KB as RX’d - subbed 1200m for 7min assault bike:

interrupted but ~22–23mins

44 / 6’0 / 190

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

16kg
25:20

Rxd 33:40

15min17sec using 24kg kb. Happy with the result, swings unbroken and quick tempo running

Intermediate option:
25kg db

Did till 10 reps of 25 db swings then stopped. Db swings are far more difficult than kb swings due to grip.
Had to stop as skin got peeled of my finger due to no proper holding grip in db.

Time till then: 27:10

Modified/scaled
For time:
45 kettlebell swings
500-m row
35 kettlebell swings
1,000-m row
25 kettlebell swings
1,500-m row
15 kettlebell swings
♂ 24 kg

22:31

M/43/167/6'

50# single-arm KBS (prefer working more of the transverse plane with unilateral swings/movements
Run as Rx'd

20:05

Just getting back into Crossfit after being away for about 7 years.  Loving it all over again!

19:09 w/24kg KB
Had to decide between Russians w/32kg or Americans w/24kg.  
Opted for full range of motion.
M/54/175/5'11"

Modified
--
For time: 

45 russian DB swings @ 20 kg 
400-m run 
35 russian DB swings @ 20 kg 
800-m run
25 russian DB swings @ 20 kg 
1,200-m run
15 russian DB swings @ 20 kg 

Runs around a 400-m hilly circuit 

> 20:23
> 210709: 18:02 (19 kg, flat circuit) 
> 201120: 21:18 (15 kg, flat circuit)

--
Peace. 

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 16 kg- 35 lb 
20:20.87

F/34/132/5’7

18:15 - 44# KB intermediate/RX 

Subbed KB for 2 15 Kg DBs

24.30

Runs work out to be slightly longer

M 52/195/6’
18:34 intermediate scale.  Last time 18:36.

I a extra round run 1600 meters and 5 kettle bell swings time 30 minutes 

Basically as RX'd - swings weren't the high "American" style, and I had to guesstimate distance. 24:48.

M/39/72”/170

22:03  intermediate scale at 24 kg

21:27
did star track runner
2-2.5incline 
pace 6.5 to 7.5
35# DB. American KB. too light. Should have used 50#
54\M\172\5’9”

25:55 used treadmill 

36 / M / 5'9" / 135lbs

25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

Used 25lb plate with handholds for the kettlebell

15:00

16:51 Rx

STAMINA SCALE
For time:
120 kettlebell swings with 24kg
Run 2400 meters on treadmill

18:40

I used a 25lb plate for the swings.

22:45

Scaled 15# kb, row 18.29 (not a lot of energy today) 

16:14 
Rx reps(24kg)

GWU: 20 Front/Back JJacks/10 Good Mornings/50’ Waiter Carry/20 Swimmers Kick

SpWU: ^ wod KBS
Slow Jog 

Cool Down: Hamstrings&Shoulders

As prescribed 27:38

RKBS else as rx
24:24
m/53/175
For my notes, I did hero wod Zach Tellier in the AM today
compare to
53# American kbs
Else as rx
25:35
M/51/175

I'll let all you CF guru's let me know if this is a fair comparison......

Rx’d:  20:02

I wish I could post a pic of my KB…. a 50 pounder with 20 lbs of weight ratchet strapped to it LOL

M/ 40y/ 170lbs/ 68”

Compare to:
210709:  17:40 (scaled w/ 50lb KB)

201120: 19:53 (scaled w/ 50lb KB)

Rxish
Used 45 & 25lb strapped together (I think it's harder than a 32lb KB). Runs were so slow through neighborhood. 92F out 🥵
21:45

Son(15)
Intermediateish
Used a 45lb plate 
23:31

Rx’d:  20:02

I wish I could post a pic of my KB…. a 50 pounder with 20 lbs of weight ratchet strapped to it LOL

M/ 40y/ 170lbs/ 68”

Compare to:
210709:  17:40 (scaled w/ 50lb KB)

201120: 19:53 (scaled w/ 50lb KB)

2nd CrossFit workout of my life, the first was Murph on Monday. Been bodybuilding and powerlifting for 4 years with zero cardio. 
Did this one at home with no kettlebells so I used a deep cycle marine battery. LOL
Ass=kicked 
26:50

M/48/6'2"/185#

32kg RKBS the rest as rx'd 
19:49...fighting through the upper respiratory crud

M/54/232
Used 16kg Kettle Bell-28 minutes. 
Accessory work.  

45 dumbbell swings
400-m Shuttle run
35 dumbbell swings
800-m Shuttle run
25 dumbbell swings
1,200-m Shuttle run
15 dumbbell swings

KB 24kg
Time 20:37

23:09

45 lb Thor KB
Runs on treadmill

22 minutes
2x16 kg DBs

15:50 Rx with 70lbs 
unbroken except 35 set did 20-15 with few second break to shake out grip 

15:50 RX 
70 lbs KB 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Jumping, core to extremity, rhythm, using weightlifting stamina to challenge our running.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
													x
HEAVY

STAMINA SCALE
For time:
120 kettlebell swings (probably not with Ol Red)
Run 2400 meters

POWER SCALE
Put on a clock for 20 minutes and practice heavy kb swings and sprints

NEW TO CROSSFIT SCALE (TECHNIQUE SCALE)
AMRAP in 15 minutes of:
RUn 200 meters
15 kb swings (light)

MY STUFF
16:08 as rx'd. Kb swings unbroken, but Ol Red was rough for sure.

GENERAL FEAR LEVEL: 7

24kg dumbbell
25 mins flat, not great

Sheesh, I don't believe in the runners trots, but today I had them. 😂 💩

Today: SC 60# American kb...23:20
7/9/21: SC 50# Russian kb...18:12
11/20/2020: Sc to 50# Russian KB 19:57

19:56, 1.5pd KB. At work. Faster than last time. 

M/51/195/5'10"

16:13 Rx.  30/15, 25/10 then UB on KBs

45 dumbbell swings
400-m run
35 dumbbell swings
800-m run
25 dumbbell swings
1,200-m run
15 dumbbell swings

16kg

30:02

scaled to 45lb kb
500/1,000/1,500 meter rows

17:30

✅ 22:20 #72 Echo 28,56,84

21:41
intermediario.

Globo wod: If a kettlebell isn't available sub dumbbell swings, 55/70lb dumbbell.  Men, If a 50lb dumbbell is the heaviest available use that and increase reps by 15/10/5.  Subs for runs are 500/1000/1500m row or 28/56/84 calories assault or echo bike.  

completed RXd at the Y. runs on air assult.

19:38.

all swings American, all but last 15 broken into two sets.

210709 - intermediate scale, outside run - 17:38
201120 - 45lb plate swings, outside run - 18:40

do swings at this weight destroy anyone else's hands? the YMCA's KB's at 32 kg and over are more square grips so maybe that is the culprit. the last 15 I felt the blisters ripping and was barely holding on with the left hand. went chalk heavy but still would work its way off.

Did our weekly Bulletproof workout instead.

7 RFT (15 min time cap)
6 Wall Ball Side Shot each side (14# ball)
10 Goblet Squats (28kg KB)
8 Hanging Leg Raises (toes to eye level)
15 Push Ups
200m Run
6 rounds at the buzzer
~ 3 minute rest then
800m run buy-in
9 min AMRAP of
3 Ground to Overhead (I did 65# Power Snatch - wasn't sure what the left wrist and elbow would handle)
10m of Broad Jump
4 Burpee Pull-ups
800m run buy-out
5 rounds, didn't time the runs but somewhere around 16 minutes overall

I will try to circle back to 230602 later.

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
44 lbs
28:41

Beginner of course....
20lb kettlebell
Concept 2 rower
25 swings
20 cal row
20 swings
40 cal row	
15 swings
80 cal row
10 swings

20:33.12 total.....

45 swings 
400m ski (can’t run atm) 
35 swings 
800m ski 
25 swings 
1200m ski 
15 swings 

14:58

16:50 - Russian swings with 88# KB

20 kg (44 lbs) barbell thrusters instead of KB swings.

26 minutes.

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
 Scaled 24 kg total time 19’30”💪💪💪

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Jumping, core to extremity, rhythm, using weightlifting stamina to challenge our running.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
													x
HEAVY

STAMINA SCALE
For time:
120 kettlebell swings (probably not with Ol Red)
Run 2400 meters

POWER SCALE
Put on a clock for 20 minutes and practice heavy kb swings and sprints

NEW TO CROSSFIT SCALE (TECHNIQUE SCALE)
AMRAP in 15 minutes of:
RUn 200 meters
15 kb swings (light)

MY STUFF
16:08 as rx'd. Kb swings unbroken, but Ol Red was rough for sure.

GENERAL FEAR LEVEL: 7