26:33
1000m row
400m farmers 50’s
100m handstand walk
100m front rack carry 50’s

38 / M / 5'9" / 137lbs

400-meter run
200-meter 15lb dumbbells farmers carry
50-foot handstand walk
50-meter lunge

17:30

Most of the time in the handstand walk.

3:15 for 800 meter run + 35 flat
rx’d. The front rack DB lunges broke me.  Stopped every 15-20 meters.
thanks for humbling me, workout creator and everyone else who did this sub 25 rx’d

How is the 400 m with 50#?
Is it like a run?

25M. 220 lbs
intermediate Rx 22:09
handstand walks were done in 10-15 feet increments but  got the total 100 feet in

26:27
1000 m row
400 m farmers carry dbs 33 lb
8x around the box feet on
100 m lunges front rack dbs 33 lb

35lb Db
26:17

15:27
row 3:07
the rest as perscribed.

At the high school track.
Run - 800m
Farmer carry - 400m w/ 50lb DBs
HS walk - 65yds across football field
FR FB lunge - 110yds across field w/ 50lb DBs
26:58

Son(17)
All the same but with 35lb DBs
32:16

And we're both still getting over a cold 🤧

Equipment sub and a scale. Ran 1000m, completed 7 circles around 20” box in pike position. FC and lunges RXd. 

21:26. 

the lunges were brutal at the end!

M/55 👨🏻‍🦳
Intermediate. Modified. @15 kg
1000 m row
400 m FC
7 circles around a box
100 m FRL
TT -> 27:46 (4:19, 6:17, 4:45, 12.25)

M50/77kg/179
intermediate
1000m row
7 box handstand rounds
400 m dumbbells carry 
90 dumbbells lunges 
29:15

25:54, used 40lb kettlebells 

27:00
accidentally did 100m hsw 

Hoje foi um dos piores que ja enfrentei. Os 400-meter dumbbell farmers carry me custarao muito tempo, e nao completei 100-meter dumbbell front-rack lunge... errei na carga que escolhi.
Tempo 34:33 RX

18:39, 55yo M, mid, 1000 m row, 400m db carry 2x25#, 100 box piked shoulder taps, 50 db step ups 2 x 25# 20" box

Rx   18:14

Beginner: 9:27. 1k wu 5:42

Scaled
1000m Row
4:00 in place high knee farmers carry w/ 25lb DBs (slow pace, lift and hold)
100x shoulder tap (plank, 50/50)
50x alternating lunge w/ front foot on wedge (toes up)
15:57

45lb db’s
hsw practice for 5 minutes instead of 200ft got 24 feet

32.36

25’ segments one way (so 50’ laps there and back) 

Rx
30:03

Scaled
1000m row
400m FC 35# DBs (heaviest I have)
6 piked circles around a box, feet on box 30”
100m walking lunge 35# DBs
29:42

Burnt it down a bit on the row to start - 3:29, experimenting like Chris suggested. Definitely impacted the FC and following work - legs were feeling it and grip suffered. Never even heard of let alone tried the lateral circles around the box so was interested to try - shoulder and grip fatigue from the FC impacted this. Knees weren’t happy about the lunges so it was slow going with that. Of note, lots of ice around so there’s a couple of minutes in there for footwear changes - my trainers don’t do well on ice and my boots that do will tear up my box. Those boots are heavy which added another dimension to the FC.

Rx’d: 21:53

Shoulda lowered the 50# but I couldn’t stop and switch the weight while in the thick of it 😂🔥.

Rx’d:  35:35

55 yo M/ 5'9"/ 152 lbs

21:56

lots of scales and subs
1000m row
Farmer's Carry 400m with 35 lb dumbbells
200 steps on hands with feet on a 18" box
100m lunge unweighted

28:28. 1000m row, 400m farmer's carry with 35# dbs, 100m inchworms (plus 60 second handstand hold against pillar, for practice), 100m unweighted walking lunges.

Warmup:  Shoveled/snowblowed driveway
15 OHS, 45# bar
25 GHD sit-ups 
25 hip extensions 

Workout:  for time
1000m row (~4:20 and 60 cals)
~400m FC up and down driveway and snowy dirt road, 44 and 35# kbs
4 lateral handstand walks around and feet on 20” box
36 walking lunges, 35# DBs in rack posn 
19:11
FC were more a tentative shuffle than a fast walk, not wanting to fall on downhill parts. FC done in 25 degrees, shorts, sweatshirt, and my red-checkered Elmer Fudd winter hat. Thankfully no one drove down the road. 

Rx 33:20

18:19

Row
Farmer carry, 30lb DBs
Bear crawl / inchworm / PU inchworm mixup
Lunge steps, 20lb DBs

22:04

Intermediate scaled: 12:51

27:46 but swapped out handstank walk for plank shoulder taps

26:16 as prescribed 

Honestly should have scaled today to many breaks on lunges and farmers walk. But that was fun still 

Rx row-1000m
weight 35# /FC & lunge distances
HSW modified to 20 walk out/in in pike off fixed picnic table bench*

*No room inside-took it outside(except row) 
21°F, snow on the ground, 21-28 mph gusting winds. Loved every minute! Give me a good chipper any day; any weather!
19:12

M- 53/ 5'7 / 225
Intermediate scale- Row 1000 m., 35# farmer carry 400m., 100 ft. Lateral wall walks, 100 m. 35# front rack lunges- 31:44 (brutal, but I feel good now 😅

Cold Mess! But Fun!
38:05
I did 200m inchworm with pushups and mostly hands at side on lunges. 

20min, Intermediate, 24kg Farmers Walk, 5min of Handstandwalk practice, instead of 100 feet. Still big weakness.

Beginner option:
For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge
35- lbs dumbbells 

1000m row
100 18" box step ups 20 # DBs
7 pike circles around the box
100 DB front rack lunges
24ish minutes - forgot to stop my timer

For time: 

1000m- 9:42
400m Farmers Carry: 16x25m @ 35lbs 
100m inch worm 
100m DB Front Rack 2x25m @ 35lbs 

Time Completed: 23:42

7:54

M-43/178/72kg;
- 100 SDHP@20kg
- 400m farmers carry (with 2xDb 22kg)
- 200m bear crowl 
- 100m walking lunges (2x Db 22kg)
Time: 42’ 13’’

Not sure if this is a good time but had to adapt. 

1000m row
400m farmers carry with 16kg
100 push presses with 20kg
100 walking lunges with 16kg

Total time - 32:40

Globo wod: sub 800m run or 55 calories assault or echo bike if a rower isnt available.  If using a conventional treadmill for run sub use a slight incline.  If the facility doesnt allow handstand walks sub 400ft bear crawls.  Distances can be broken down to smaller lengths to accommodate space (30 ft x 10 is just shy of 100m).

For time:
1,000-meter row
400-meter dumbbell farmers carry 22kg (4x100m)
100-meter bear crawl
100-meter dumbbell front-rack lunge 22kg (2x50m)

in total: 17:46

Champions Club Scaling Notes

RANT
One of the things that has been on my mind a lot over the last year or so is the "Professional Training" article by Coach. And oddly enough, it's not in my normal blind admiration of everything he's ever put out, but instead something that seems like a "blind spot" or "side effect" of the concept of professionalizing trainers: in my local community I feel like there's too much instruction and not enough self-directed learning. Individual basketball trainers, private quarterback coaches, online running coaches, math tutors, business mentors, and... yup... me! Strength and conditioning/fitness coaches. I'm not sure if I've just noticed this stuff because I'm in the industry, but it really does seem like there's way more formal($) coaching now than there was when I was still playing in college or high school. And again, I have taken plenty of advantage of this in the CrossFit community - here in the Scaling notes comments of the last 6 years, and also the last 15 years of the Champions Club. When most of us started CrossFit we had no effing idea what we were doing, and it was probably for the best to consume every bit of coaching information we could get our hands on. I don't think that is the case now, and I have really trying to restrain my coaching in exchange for more freedom for the athletes to learn on their own. I would view myself more as a compass instead of a GPS (I still have a flip phone anyway!): instead of giving the step-by-step instructions, I try to just give the direction the athlete needs to go, and then give them plenty of chances to find their own way. I also know I need to be very careful about speaking "in general" because I'm not sure I've observed enough people to be able to speak to most things "in general" with confidence, so I'm more than open to examples to the contrary on the subject.

The reason I bring that up today is this feels like about as good of a workouts as we could hope for in terms of opportunity to experiment. The movements are just simple enough and just difficult enough to be in that gray area of needing help and not needing it. If I was coaching this one for our group, the compass would point to "keep your freaking shins vertical on lunges and live to handstand another day". Other than that, what kind of a dose do you want to get? What's the harm in spending most of your energy on the rower and learning the consequences? What happens if you go heavier than you need to on the farmers walk? What if you realize halfway through the handstand walks that your idea of scaling this station was a very bad idea, indeed? Would lunging in the slow with no weight equal front lunges in a heated gym?

Coach always said the greatest adaptation in CrossFit happens between the ears, and I know I don't get that when I blindly follow directions, whether it's on the basketball court, football field, track, or weight room. This is a random workout in February, so take the opportunity today to experiment and see what kind of adaptations happen. Or don't, I guess it doesn't mess up my day either way!

Love you guys!
Chris