31:29
185# / 95#

135# & 75# barbells

14:56

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

24:45 - Rx (Finished 10 to 5 + 4 at the 20-minute mark. (I had 4 front squats and the rounds of 3, 2, and 1 left.)

GWU (8-minutes)
1-minute each of: 
Standing Banded Front Rack Stretch, ea. 
Forward Wrist Stretch
Backward Wrist Stretch

Then, 
Tabata Hollow Rocks/ Hollow Hold

SWU (10-minutes)
10 reps each with a PVC
Deadlift
Power Clean
Front Squat
Squat Clean

BU (10-minutes)
Build to a heavy 3 Deadlifts / Front Squat

WOD (20-minutes)
231013 Team Version 
10-8-6-4-2 reps each for time of:
Deadlift
Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack. Partner one performs 10 reps, then partner two performs 10 reps, moving through this couplet. 

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats
-Use about 70% of your 1RM
CD (2-minutes)
1-minute Laying Piriformis Stretch, each side

finally got to try this one- 
had to scale to slightly above intermediate weight on the FS. 165 would have taken me forever! lower back still sore as hell from this combo but it was a fun one

135 FS 225 DL
30:08.8 
34 y/o F

39:09 

scaled 
135kg deadlift 
80kg front squat

1 barbell 

intermediate scale 23:10
had to take the front squats off the rack after the first round. that was the only way I was going to get through this workout today given lingering effects from a cold

As scaled, 23:54.

Front squats unbroken, cause I was not gonna clean that more than once per round.  Broke deads into two sets for rounds of 9, 8, and 7.  Otherwise unbroken.  Front squat sets of 10 thru 6 were rough, but in the rounds of 5 to 1, the hardest part was the clean.  Had to take it from the hang most rounds.  Just brutal!

50m/5'10"/180

Rx
22:03 

WOW! OUCH!

Scaled the FS down to intermediate weight 185# because 225# is basically my PR lol. Deadlift remained Rx. 
185/315#

29:26

… struggle from the beginning. Between Ben’s programming and Pen and Paper’s Squatober, posterior is burnt. Actually had to break out a belt today. Got it done nonetheless. and the squats actually felt decent. We’re getting better. 

Scaled to:
Deadlift 90.5kg
Front Squats 45.5 kg from floor

Time: 20:45

Tabata hollow rocks 
8 intervals but of 10 second work and 20 sec rest. By doing t2b yesterday core was still sore and couldn't do more.

M/44/6'2"/200#

185 Dead
85 FS

19:38

Used all my weights so I could have 2 barbells, need more plates.

SC 225#/135#... ✅ kind of day...58:24

27'39'' poids femme

37 / M / 5'9" / 140lbs

1 bar
115lb deadlifts
45lb front squats

23:30

Tabata tuck hold:
Couldn't last the full 20 seconds after the first 4 rounds. 

Deadlift @70kg
Front Squat @40kg
11:30min
DIZZY!!🤯

16:14
#275 deadlift 
#100 DBall Squats 

M 53/195/6’
12:38. Scaled dead’s to #225 and front squats to #135.

Intermediate w/ weight switching on one barbell:

24:53

M/52/195#/5’10”

16:25. Not Rx. 255/175 for DL/BS. Coming back after a week off. That was hard

lots of good info on crypto today. thanks for the help on that.
 
completed at the Y on 10/15. went with ladies RXd, 225 lbs DL & 165 lbs FS. kept the FS from the rack after warming up and listening to my body. 

17:08. 

holy shit I will struggle to walk down steps for a while. completed Ben's heavy back squats yesterday and there was no way my legs were going to go heavier than that on the FS. brutal workout. 

tabata after. did good for the first four rounds, the last four needed a short break during the working sessions. 

M44

scaled to intermediate 275/185
this one got in my head due to the weights and had a tough time controlling my heart rate
20:40
props to the fellas RX’ing this one.   

Dead…

215/135

19:30

11:35

200lbs
95lbs 

90# front squats
115# deadlift
22:27

first time doing front squats in about 8 years! My poor wrists!

Just got over an illness and Scaled weight to 225# DL and 135#. 

17:40

Beginner Male weights
12:24

For Time
20-16-12-8-4
Deadlift -205
Front Squat -145
18:50

24:17 Rx’d. I’m not gonna be able to walk right until this time next week. 

Only 1 bar, subbed x2 deadlift used 60Kg

13.14

Hollow socks 

14 each interval, last 3 sets where very tough I was cramping up 

Christian espinoza
ecuador
dl 245lbs
fs 165lbs
time: 18:40 
🔥

Deadlift 255lbs
Frontsquat 155lbs
 hollow rock
8round
20” work
10”reste 
total time:33’

Intermediate/Rx (185 & 315lbs)
Front squats remain a weak point for me, but they both sucked today. 
23:35

Son (15)
Women's Rx(165 & 225lbs)
25:22

14:06
DL at 155#
FS at 105#
no tabata 

M/39/72”/170

10-9-8-7…. 13:22 with 103 kg DL and 55 kg FSQT
then 2:00 hollow body rock 

M/54/217lbs. 
10-9-8-7-6-5-4-3-2-1 reps for time of: 34:26
Deadlift
Front squats
*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.
225 deadlifts 
115 front squat 

Total time 21:30. 185# DL, 95# front squats, clean from the ground. Hollow rocks, sorta tabata (maybe 6 rounds of 10 rocks with 20 seconds rest). Ben's programming has left me feeling destroyed. 🤔 

Intermediate- 15:32

Let’s end the week right by murdering our posterior chain with all the worst parts of Linda, but heavier, haha ;) Love it Ben. 

My motor is still smoked from Monday and tuesday! Took Wednesday/Thursday off to let a possibly broken finger heal and I’m still sore- in a good way but I went too heavy on back squats for my current conditioning on Tuesday I guess- hammies quiver at the WOD today so I’m making up a WOD from Wed or Thurs later!

Intermediate opcion 20:31
And tabata 

M/48/6'2"/180#

Scaled to women's rx'd 225#/165# the rest as rx'd 
19:56...that was BRUTAL!!!

19:33
225/155

Hey everyone! Did the intermediate option and was exhausting. Good work out though. I had a very tough time switching from the DL’s to the FS.

Female Rx
15:50

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 142 kg
Front squats 95 kg 
total time 86 mia 

18:54, used 225 DL, 60lb DB’s for FS. Smoker. Did the Tabata, was a combo of rocks and holds, no idea on numbers. A total suck fest. 

36 yo M 5'7"183lbs
16:53
DL:225lbs
FS:135lbs

Hollow rocks total reps 110

19:16
*185lb deadlift
*135lb front squats 

215# deadlift, 115# FS from the rack, not cleaned. Used 2 bars. Tried not to press the pace hard, especially thru the round of 6. 
No hollow holds/hollow rocks. 

18:55

60/5’8”/154

DL @ 205, FS @ 135
18:23
then tabata ("rest" only to move the bars and lay down a mat)
#1-5 hollow hold
#6-8 hollow rock
All sets unbroken except DL 9 (6+3) and 8 (6+2). Fumbled a couple of the cleans, though.

I turned it into a strength session. My fitness level is nowhere near to be able to do this as a Metcon….But I tried anyways…lol

27:46 Rx

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats from ground 
♀ 135-lb deadlifts, 85-lb front squats

13:28.82

started with the hollow hold/rock tabata
then scaled to advanced beginner?
205lb deadlift & 135lb front squat
13:58

WOD states to pick "a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible."  I wasn't afraid of the round of 10 - I was afraid of rounds 9,8,7,6.  I picked a weight I could manage throughout the entire WOD and was able to go unbroken but it still took 14 min.  If I had gone up to 225/165 it could easily have gone to 20min and intermediate weights of 275/185 I don't think I would have even made it thru the workout.  I'm wondering what the intended time domain was for this WOD?  So far Ben's workouts have all been longer but maybe I should be scaling further to hit a shorter time domain?  

Respect to those hitting this Intermediate and above below 20 min.  

I experienced a new level of SUCK I didn’t know existed!

Intermediate 36:48 

I thought having to switch the weights was going to be a good way to rest, but it didn’t help at all! I did do one clean lol. 

225# DL
135# FS

Same bar. Took 45s on and off each movement. 

15:16

deadlift 120kgs
front squat 70kgs
17:58

tabata hollow hold

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift 159 lbs
Front squats 60 lbs
12:53
Tabata hollow rocks or hollow hold

True to form, I did our Friday Bulletproof workout instead.

18 minute AMRAP
5 Push Jerk right (45# DB)
5 Push Jerk left (45# DB)
10 Push-ups
15 cal row
:30 Plank
6 rds

5 min rest

5 Rounds for time (w/ 40# plate carrier) - 18 min cap
200m run
10 KB Swing (24kg, Russian)
20 Box Step-ups (20”)
10 OH Walking Lunge steps (45# plate 1st rnd, 35# plate rds 2-5)
17:56

This was a long one today.  I got my Rogue Plate Carrier in yesterday with a 20# pair of plates - using this for Chad 1000X.  The carrier worked out great, but that 40# was brutal for those rounds - everyone else was using a 15-20# vest, which made the rounds feel that much harder while I struggled to keep up with the others.

Today's WOD looks brutal by the way. We'll see what tomorrow brings for me.

175 / 110
21:05

+ Tabata hollow hold

Women's intermediate'ish---
185# DL trap bar, handles down
125# FS from the rack--I did practice sqt clns before the wod
23:15
m/53/175
As Ben and .com program for the tip of the spear, I'm just trying to be the 'Sauroter' 
or spear butt (had to look that up, and just trying to be part of the spear at all:)

Holy CrossFit…
Men’s Scaled…. 185/275

26:25 
unbroken squats from the floor but dang… I was feeling the walls closing in… Tabata Hollow rocks was a mess…

Champions Club Scaling Notes

RANT
This seems like another one of those CrossFit-specific workouts that is catered towards someone who does CrossFit competitions. Whereas something like Linda seems like a workout most athletes who play sports need to be able to do (to some capacity) because it's relative to your bodyweight. This monster looks brutal, but I am so far removed from the target audience (as you'll see in the MY STUFF section) that I'd defer to someone else's scaling judgement on this one.

WORKOUT THEMES
Weightlifting and weightlifting. And a separate "core" piece, even though your core gets smoked from deadlifts and front squats. I guess I'd see this as a test to see what our weightlifting stamina looks like at heavier loads.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
												x?
HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I have the equipment to have two separate bars with lots of weight?
Can my technique (especially midline) hold up to this kind of volume?
Would I be better off holding a hollow position instead of rocking?
How picky am I going to be on neck position in the hollow rock?
Is my technique good enough to have a timer (on either he hollow rocks or the couplet)?

NEW TO CROSSFIT SCALE
Set a timer to 60 minutes and practice deadlifts, front squats, and hollow rocks

MY STUFF
I actually gave myself the time to do a for real max effort back squat session and... man... it shows I've been slacking on max efforts. Worked up to 275 for a single, then failed at 285 and 300 (because I thought missing 285 was a fluke). Then did some sets of 2 at 225 with a short rest. Humbling as usual.

GENERAL FEAR LEVEL: 7?

I appreciate you taking the time to break down the workouts like this Ben! Great info!

Nice discussion in programming and rest (or not) yesterday. Sorry I missed it…until now. Rest days are great to help keep the virtual community on the same page, but I see nothing wrong with doing something on rest days IF your body AND mind are up to it. Since I’m not always able to really stress myself in a 2 or 3 day cycle, I sometimes do a lift on rest days…always upper body, as it doesn’t break me down as squats, dead’s, or cleans would. Or I take an active rest day, with a brisk hike with the dogs.  But sometimes rest day workouts leave me mentally spent on the next day, unable to really push myself and compromising the intensity  on day 1 and sometimes day 2 of the next cycle. 

Speaking as an older guy 12+ years into my CF journey and one who has injured myself many times by not listening to my body, I say “go for it” on rest days if it fits into your workout schedule, as long as the body says go, and you have enough mental oomph to sustain in the following cycle. 

And Ben’s video explanation of the last cycle was very illuminating. A master class on programming. 

Globo wod:  looks like a new "girl" is born today, related to Linda, we will go with "Leslie".  For those of you who are using iron plates today on the front squats it's OK to take from the rack.  If you have both use the bumpers for the front squats and pull from the ground.  If space is an issue use dumbbells for the front squats 60/85lb dumbbells.  For scaling purposes don't go over 70% of your 1 rep max on either of the movements.  Dumbbells sub amrap 15 10-1 deadlifts 50/70lb dumbbells and front squats 35/50lb dumbbells. Men if 50lb dumbbells are the max available today add 3 deadlifts per each round. (13 down to 4).