5:55 RX (195#)

M/41/5’9”/195#

9:20 - Rx’d
Bodyweight was 210

7:51 Min
90k
1000 metros run

Rx
bodyweight 210
5:53

Intermediate ~ 8:00
30 BackSquats 165lbs ~ 3:50 (7,6,5,6,6)
1000m Row ~ 4:10

Haven't done high rep high weight Squats in a while. Squats were tough at the end of each set.
Row was about a 2:00 pace untill I hit a wall around minute 7 and slowed to 2:05-2:10. Haven't time trialed a 1K Row but I know I can go sub 4:00.
Good quick squat and row.

Rx 
70.5 kg
100 sdhp substitute for rowing (1 rep=10 m)

Time: 21:08

5:49 back squats unbroken
175# body weight

215lb
10:20

M/33/188cm/100kg
30 Bodyweight Squat 100 kg
Total time 6:20”

M/50/191

B.S 155#

7:01

On a pulley machine
200 lbs (90 kg)
2000 m Stationary bike

5:51

From the ground or rack?

19:43 225lbs Rx

89kg
6:46

Rx 200#
8:36

broke squats into 11-11-8
row took about 3:40

As rx’d, 5:30.

Unbroken squats (had some pauses, but no reracking the bar).  Row was 3:39.  Definitely a burner.  Followed my Dad’s old instructions on pacing the row – “start out fast, pick it up in the middle, and finish strong.”

50m/5'10"/185

M/37/6’/178#

6:30 Rx at 180 lbs. 

Goal and main priority was to perform the squats without re-racking (✔️2:15).

Deo gratias

M41/ 169#
170# squat
7:10 total 

185 squats and rowed slow 9:15

6:28
187 Backsquat
1000m row <1:55 row pace 
CF Hickory 

20:06:
30 back squats, 225#
1,000-m row

8:43 (225-lb, 4:06) CFHIM

3 rounds of 10 back squats @ 55kg and 1min 15 on stepper. Time: 11:08 

Knee injury rehab/no rower scale 30 BS @ 115 (most I can manage and half body weight) 60 cal assault bike, 30 squats 9 mins and change. 

195lbs
30 back squats @ BW unbroken
1km stationary bike (no rower)
Time: 4:32

8:20
1km: 3:50
25-29 s/m
80kg Back squat

7:20
115# in 2 sets (20 10)
row 1000 m

200 # 
9:17 

Rx’d
8:17

155 lbs, RX 6:05
2 sets of 15 on the squats, took too much rest in between; should have hopped back under bar to go sub 6. Damn. Row was 3:38

7:01

#55 Back Squat 15/15
1000m Row

Time: 8:23

Bw = ~173
Did 175# Rx
9:01 total
(3:46) row

SC 185#...8:57 (row was 3:53)

95lbs front squat

5:47

Rx- body weight 170

time- 6:08

back squats unbroken

205lbs
Rx
7:30

58yo /115 bw / 8:07 Rx 
BS sets: 14/9/7

Did Helen first (12:52 Rx). Great morning of fitness!

Modified, untimed:
--
30 back squats @ 20 kg
100 DB SDLHP @ 2x 8 kg
--
Peace.

7.30

Bodyweight 75 Kg, sub row for 4min skipping

BW 130
8:46 total time

50 lb DBs, 5 min on bike 

For time:
30 Bodyweight Back Squats 164 lb
1,000 m Row = Seated Banded Row 5 minutes
I completed the WOD in 11 minutes.
https://youtu.be/WBzr7YUGQfw

5:56 Int (115)

Intermediate 5:56 (115)

M 53
Reuested body weight 85kgs
Echo bike 60 cal
10:34

M/26/190lbs

30BS 225lbs
1000m row 

5:38

27yr, BW 190, hit it RX. Time 6:41. That was deceivingly hard. I was thinking “alright, sub 6:00.”

hell no, that didn’t happen 

8:05 

Scaled to using a rack

 200lb BSQ @ 197lb BW

6:44 rx (Broke squats up 15/8/7, done in about 2:30) 

185lb back squats 3x10 2:32
finished in 6:52

hey

Rx 7:28
BW 150#
squats done in two sets (18/12) took 2:39, rest of time was row 

First session in weeks. 

7:45. Intermediate w/ squats @ 165# and C2 rower. Row in full sun and 102 degrees already in AZ. 

8:45 
RX @ 135# 19/11 (hit a heavy single last night @ 287# legs were not happy about this wod) 
my row time always sucks but 4:45 hours 

Rx @225
It took me 3 sets
6:49

Son(15)
Intermediate @165(90% of BW)
3 sets
7:50

Intermediate 7:20

BS did not go well.  A week of hours driving, sitting in conferences, and Bert have my lower back, quads and knees on the struggle bus - and it showed.  Row wasn't too bad though, 3:31 (C2, drag 5).

Rx’d @ 175 lbs:  6:21

Squats completed in two sets (20/10)
Row completed in approx. 3:40

6:10

squats - 185lbs (2:15, broke 20/10)
1k row - 3:44

Int scale
165# bs--21/9--1st 13 were ub, next 8 were a bit of a pause. Racked the bar, 2 big breaths, then 9 ub.
1000m row.
7:57
m/53/175
Solid 10 seconds fiddlin' with the rower--rookie mistake:)
 
On a side note to Chris and Jim from yesterday's discussion---while in between sets of the BP, I thought I'd like to do a bit more, so I looked at my
Rogue log book and saw the San Francisco Crippler--30 bs @ 255(I'd scale big time) and 1000m row.  I was about 5 minutes from doing this but I listened
to your thoughts and said I'd save it for Sat or Sunday......
Could not believe it when this wod popped up for today.....

145# BS (93% BW)
BS broken into 15-8-7 reps
8:23

First serious lower body work in ~3 weeks…we’ll see how my rebellious knee responds. But my heart sure felt it; I was surprised how my pulse was racing during the squats. Row took 4:30. 

 60/5’8”/156

Rx’d 6:39’

wb 93kg = 205#
back squat 20-10 
Row 1:50-2:05

BW = 155lbs
5:34

M/39/72”/168

as rx 5:31 (77 kg BSQT…1:15 BSQT then :15 transition to the row)

Should scaling not start at 3/4 or some % of BW rather than a prescribed weight?

8:30 Rx: 30 x 185 pound back squat, 1000m row. Broke squats into 2 sets of 15 with about 20 second rest and then took way too long in the transition, wasn't in a hurry. 

8:25 Rx @230#

6:44

✅ I did way too much work yesterday. 

Rx BW 175 6:18

6:20 Rx @ 205lbs
41 9/10 years old 🤣
I turn 42 in less than a month

Intermediate option:
For time: 14:58
30 back squats
1,000-m row
165 lb 
14:58

78kg in lbs 172 time 11:27, im Fine i rlly liked this wod

M/45yo/195#

6:38

BS @ 205#

RXd / equipment sub in the home gym. did a 1000m run after the squats. squats at 190 lbs.

6:52.

squats in 20-10 but with several pauses at the top. legs felt just terrific after that and made for some slow runs. HQ is continuing to support me in these quick workouts lately, thank you!!!

7:35 scaled 135# back squat (71.2% BW) + 55 cal assault bike - 2:45+4:50.

I made u Bert yesterday and my body is toast.

5:10
RX m/41/170 lbs

Body weight back squat: 66 kg / 145 lb
1,000 m row
time: 7’ 

For time:
30 bodyweight back squat    71kg                               run 800-m 
Total time 6:20”

Good morning, please can you give me some example of warm up for this workout?

8.40 struggle with squats but did the row in 3.32 
need to improve squats!! 

6:04 Rx  @160

Chris, thanks for yesterday’s comment. I probably need more sets and slower reps, and a spotter would  be probably help. 
interesting how a 5x5 deadlift or back squat can waste me for several hours, while lifts that hit smaller muscle groups not at all. 
in that light, we’ll see how this workout goes tomorrow. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. A movement relative to someone's build. Using stamina to challenge our monostructural output

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM			x

HEAVY

FORMAT QUESTIONS
Is my sprinting effort (either run or rower or bike) different that my medium-duration effort?
Is my squatting technique consistent enough to merit only doing 30 reps in a workout?

MOVEMENT QUESTIONS
Lighten up the weight for an unbroken squat, or keep it bodyweight and slow down the stimulus a bit?
How much transition time do I want to take from the squats to the row?

MY STUFF
5:2something, I think 5:28. 1000m run instead of row, 170-lb. back squat (didn't re-rack the bar, but I paused twice on top so I wouldn't quite count that as unbroken)

GENERAL FEAR LEVEL: 7

Globo wod: If you have a barbell and plates today you're all set.  If you are using iron plates today take this from the rack, and use spotter arms or pegs.  Dumbbell sub dumbbell front squats with the dumbbells adding up to approximately  75-80% of your bodyweight total.  Row subs are run 800m or 55 calories assault or echo bike.  If you are using a conventional treadmill use a slight incline.