CFWUx2 10*45dl 10*45dl/thr 10*95dl/thr 10*135dl/1 thr
35:43

115#

18:37

I wonder why there isn't a standard statistic way to analyze data.  I mean why can you get away with tricking the public because you choose to talk about the 5 of reduction of the risk rather then the absolute risk.  It should be monitory to give a absolute risk on 100 people and then to weight that risk agains the side affects (also absolute risk on 100 people).  

20:31 (95lb thrusters)

Scaled to 75lb thrusters

18:07  M48/171/69"

21:29

subbed 10/20/10 burpee pull-ups for row, and 35# dbs for thrusters

15:05

17:17 sub 50/10/50 20kg KB sdlhp/swings alternating after 20 and 21/15/21 40kg thrusters

Scaled to 95#
15:26

Was supposed to do this yesterday. Did a member designed 40th birthday WOD instead:

4 rounds for time:
10 kB snatches  53lb
10 kB swings 53lb
10 burpees
10 kb overhead walking lunge 53lb
40 double unders

14:10 
40/190/5’9”

19:41 Rx’d

1125m air bike
7 pushup/plank alternative

2250m air bike
5 pushup/plank alternative

1125m air bike
7 pushup/plank alternative

45kg

16:25

19:55
Subbed 10:1 35# SDHP for rows

M/59/6’2”/230

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Scaled thrusters down to 50kg after first 5 first round 
27:32

Those were heavier than I expected, but maybe I was more wore out than I expected as well. Started with 135 and just didnt want to lower the weight so I did 15-9-15 thrusters. Everything else RX’d. 19:59.56

16:25 (115#)

These at-home videos are well done.  Notice at 0:38 how he aligns just before starting the couch pushups, for example.

16:55/95#/M/23

50 kg bb thrusters
23 kg db SDHP
50-21
75-15
50-21
21:10

must take a nap now

22:31
85/95/95

Scaled
50SDHP at 50# KB, 21 thrusters at 65#
100SDHP,15 thrusters
50SDHP, 21 thrusters 
20:32

14.37

SAVAGE!

Tuesday was a travel day back from skiing / Colorado. Scaled subbed today, Thursday, as follows:
20 cal elliptical Level 12 = 500m rowing (about 2 mins)
Thrusters @ 75lbs (can do 10+ unbroken)

15:14

8:31 total elliptical time and 6:43 thrusters (and heavy breathing) time. Might have tried heavier but I wanted as many unbroken thrusters, with no more than 3 segments per round.

50-100-50 ring rows
21-15-21 thrusters, 50,5 kg

--> 23 min 51 sec

15분 37초 

16:35 used 95#

18:19 scaled with 100pd thrusters - that was great, just not during the wod :)...

Scaled to 75lbs for the thrusters, everything else Rxd
15:10
M / 39 / 6’ / 193lbs

15:40 RX
36/190/5’11

Brutal...
400m/800m run
85# thruster
20ish min

22.18 scaled with 50kg barbell 

Scaled myself to the women Rx 
19:16. Very hard!

18 min

Subbed with 400m runs, scaled to 43kg thrusters
Second WOD today, one to go!
12:35

18:01 rx

Scaled to 50kg

13'29

This was no joke.
Thank you.

Run 400 meters
21 thrusters (105 lbs)
Run 800 meters
15 thrusters (105 lbs)
Run 400 meters
21 thrusters (105 lbs)

19:42

This thing was a HOSS. 

M/33/5'10"/180lb

14:26 RX

18mins rx completed felt good 
Thrusters 
10/6/5
5/5/5
8/8/4/1 
Rowing avg 2:20 or under per 500m
Can’t wait to do this one again !!! 

Tried frantasy land with a 20 min cap
20min CAP! But finished round 1 and 2 with 15 sec before cap games athletes are crazy fit

M/30/5’9/175

21:20 Rx
-should’ve scaled the weight down 

16:40 scaled to 115#

15:38 at 115#

15:08 #100 

17:58 Rx

18:08 

400 run then rest rxd 

16:50 scaled to 35# dbs 

M/51/190

Thrusters at 95#
14:46

15:24 RX

M/68”/165

20:37
95#

Worse than 19.1
95 lb thrusters
15:21

D
35lb thruster
300-600-300 Rowing 
12:03

12:30 rx

27:30 scaled thrusters to 115lbs. 

Wicked Workout!:) I did it last night and I needed to push with this weight.  I will feel to today.  Rx 52:32

29/m/5’11”/180

11:27 with the following subs:
All thrusters unbroken and reps as shown with 45# bar
2 minutes, 4 minute, and 2 minute row respectively.

20:04 RX Women
I have MUCH love for this workout

16:21
Sub 2:00 for both 500m
Sub 5:00 for 1000m
45 lb. thrusters.  Last set broken.  

13:57

2 mins running up & down stairs
21 thrusters (65#)
4 mins stairs
15 thrusters 
2 mins stairs
21 thrusters 

Rower still down so I was going to just sub running, but thought running up & down steps for the same time frame would be more fun. 🤔  Thrusters always make me miss burpees. 

115# - 17:48

M-42-69-170#

Throw this with 19.1 as “not in my wheelhouse”. 

15.10. 25# DB Thrusters

Gym was busy, didn’t want to lose my rower. 

24:33 115#

21:51 Rx’d 

19.30 Rx

17:45, scaled with 95Ibs

19:02
Scaled weight to 95lbs.
Rows Rx.
Thrusters went broken as 14/7 first round, 8/7 second, 7/7/7 third round.

15:04rx

eff me gently, that last 21 was rufff

19:56 Rx 

Scaled weight to 115#
22:06 😩

For time: Scaled, no rower 

Run 400 meters
21 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

Men: 95 lb.

13:33

12:58 
thrusters 40kg

My shoulder strength is one of my weaker areas, so I’m happy to see several workouts lately focusing on that. Still new to CrossFit and extensive barbell work, so I did 65# Thrusters and (no rower) so 400/800m runs. 19:58 

57 / 167

scaled to 75#

15:34

115# for thrusters
Rx rows 
19:58

16:05 Rx 

16:05 Rx 

14:58, subbed 50-lb DB's for Thrusters. The rowers and the barbells are in different rooms, on different levels of the building. 

500m row
15 rep 135lbs
1000m row 
10 rep 135lbs
500m row 
10 rep 135lbs 

16’41 Rx 

20:37 scaled to 115 lbs thrusters.
Treat that with patience. Hard

15:03, scaled barbell to 105#, and I don't feel cheated.

Run 400m
21 thrusters 135lbs
Run 800m
15 thrusters 135lbs
Run 400m
21 thrusters 135lbs

Time: 17:48

M/6-3/218lbs

M/57/6'2"/177
Women's RX @ 95#
17:23

18:20 scaled 
Thurster 45kg

Subbed 45lb push press. Lower back acting up again, in warm up tried 65lb thrusters, then 45 thrusters. No bueno. Think I need to stick with bodyweight for a while.

12:23

I wish I had pushed harder and gone heavier. 14:25 with 35 pound db thrusters, reps and rows as Rx. Not sure why I wasn't feeling it today.

With 65 lbs - 19:25

Scaled to 95lb thrusters. Otherwise Rx. 

17:31. 

Row time was around 7:30. Ten minutes for 57 thrusters suggests that I didn’t push hard enough, but wow, last round of thrusters was brutal. 

Such a good work out...but dang that was hard!

24:48 Rx

18:46 rx’d 

15:09 min. scaled 45 kg

18:02 RX

Scaled thrusters 65lbs
Row 500m
Assault bike 50cal
Row 500m
22:19

18:29, scaled to 95#
Good one, HQ.  After the past few WODs, I was expecting something like this!

16:49 scaled thrusters 75 lbs 

16:28
Scaled to 115 lb squat cleans. Left shoulder wasn’t feeling up to thrusters this morning.

Scaled-used 2-35# KB for thrusters
row as rx
18:11
m/49/175
Tried 50# DB thrusters in warm ups and managed 8 unbroken so I scaled.  I've got a mental issue with thrusters--I need to overcome that.

21:40 Thrusters 60 kg

21:40 Thrusters 60 kg

22:00. 95 lbs. first 7 reps then 85 lbs. all remaining reps and rounds. Rows Rx.

18’30’’

17:58 Rx

M/44/6'2"/185#

Scaled to women's rx'd 
14:40

Dont have a rower what should I replace with?

Intended Stimulus
This is a medium to long effort. The mix of a heavy barbell and high reps, with short and medium distances on the rower will make this a highly demanding workout. Choose a weight for the thusters that you feel confident you can do for 15+ unbroken quality reps when fresh. If you cannot get get into a great front rack position with the barbell, work with a heavy pair of dumbbells. Don't fall in the trap of rowing too hard, and make sure your moving with style. This is one beast of a workout. Enjoy! 
.
Option 1
For time:
Row 500 meters
21 thrusters
Row 1,000 meters
15 thrusters
Row 500 meters
21 thrusters

Men: 95 lb.
Women: 65 lb.
.
Option 2
For time:
Row 500 meters
21 dumbbell thrusters
Row 1,000 meters
15 dumbbell thrusters
Row 500 meters
21 dumbbell thrusters

Men: 35lbs
Women: 20lbs

Worth pointing out that the study did not study patients with a normal HS-CRP (less than 2). Significant, because the test is being recommended as the basis for prescribing the drug, but didn't examine the data for patients with normal levels? This seems like a particularly selective inclusion criteria. Also, the PI of this study owned the patent for HS-CRP test; mentioned in the article yesterday. 

Is there any way to get the nutrition facts for these recipes?

Ouch, 2,000 meters of rowing and 57 thrusters at 135/95! This is guaranteed to pack a punch. I recommend starting off a little conservative on this one. For example, if your max capacity is 15 thrusters consecutively at 135, consider doing sets of 7 reps, with 3-5 breaths rest between sets, to accumulate 21 reps. This helps me keep a more consistent pace throughout these types of workouts.
Here are some thoughts on scaling:
Rowing: I will have most of my athletes complete the entire distance, on each row effort. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 500 meters in over 2:30, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.  

Thrusters- I consider the prescribed weight to be moderate, but very challenging for the number of reps to be completed! My first scaling option will be reducing the load and performing the prescribed reps. I will utilize loads with my athletes that will allow them to complete 10-15 reps consecutively, or allows the first set to be completed with no more than 2 quick rest breaks. During the build-up, each athlete will perform 3-5 reps at their intended work weight. This will allow me to determine if the loading is appropriate for the workout. I will only scale the reps on an individual basis, most likely for the very new or extremely deconditioned.  

Equipment Considerations- This workout can be hard to run, in a group class, due to being limited on the number of rowers. Consider altering the workout to preserve as much of the intended stimulus as possible. Here are a couple examples:
Individual Workout Option
For time:
Row 2,000 meters
50 Thrusters (135/95)
*This workout can be run in heats: When someone finishes the row, a new person starts. For this example, I reduced the total volume of the thrusters, as arranging the workout in this fashion will make the thrusters more challenging. However, you can easily keep the total volume, but I might recommend reducing the load slightly to a 115/75 prescription.

Partner Workout Option
For reps:
Partner 1 rows 500 meters while partner 2 is performing thrusters. Then, partner 2 rows 500 meters while partner 1 is performing thrusters. Continue in this fashion for the 1,000 meter row section and the final 500 meter row section. If you want to make this a competition, the athlete with the most thrusters is the winner. 

Globo scale:  As Rxed.  If no rower available,  run 400m/800m/400m outside, on a track, or treadmill with slight incline, assault bike 25/50/25 calories, or sub 75/150/75 double unders (2/1 single unders).  If you're without a barbell use 60/40lb dumbbells, or 50s if that's the heaviest available.

Champions Club Scaling Notes

STIMULUS:
“Whoa Nelly,” said Keith Jackson. I am going to call this one Just a Workout because high intensity is not going to be an option, and it’s definitely not meant to be a For Quality kind of one either. Nope, Just A Workout. One of the worst looking Just A Workouts in recent memory. Just remember that these workouts are designed to, over time, exceed the capacity of the world’s fittest athletes. Exceed, not meet. So are you the fittest athlete on the planet? No? Well then scale away.

GROUP:
Considering this one is not For Quality, it would be good to look for athletes decomposing in front of your eyes. Examples would be: 3 thrusters at a time before setting it down, run/row pace decreasing to where it’s noticeable, or major form breakdown on either. Even though an athlete can row 1,000 meters doesn’t mean it’s going to get the best workout effect for them. Somewhere in the 20-minute ballpark would be a good target for most people.

WARMUP:
Jump rope — always
Kb swing — butt back while going fast
Squat — obviously
Kipping pull-ups — try to spend some time hanging every day
Candlestick — prep for rowing

KEY MATCHUP: the hips’ loading order vs. the fast, heavy descent of the thruster

SCALING THIS WELL WILL CAUSE ME TO: take no more than 4 rests all workout

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. Well at least there’s that round of nine to look forward to… oh wait…

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Might be tempted to go at this rx’d, but if it takes you 27 minutes it might have been better off to scale down a bit

Epic