CrossFit | 190413
Saturday

190413

Workout of the Day

130

5 rounds for time of:

9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

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Comments on 190413

131 Comments

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Michelle Holt
December 16th, 2020 at 8:41 am
Commented on: 190413

How I got an xmas loan


My name is Michelle Holt residing in Louisville Kentucky, I want to say a very big thank you to Mr Richard Jame Dyson of Jennard Investments Limited for granting me a xmas loan of $42,000 at 3% interest rate through their xmas loan program that is current running. You too can get your xmas and business loan from them as well. Contact them on email: jennardinvestmentslimited@outlook.com & cell phone number +1(484) 292–4513.

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Michelle Holt
December 16th, 2020 at 8:39 am
Commented on: 190413

How I got an xmas loan


My name is Michelle Holt residing in Louisville Kentucky, I want to say a very big thank you to Mr Richard Jame Dyson of Jennard Investments Limited for granting me a xmas loan of $42,000 at 3% interest rate through their xmas loan program that is current running. You too can get your xmas and business loan from them as well. Contact them on email: jennardinvestmentslimited@outlook.com & cell phone number +1(484) 292–4513.

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William Ma
January 20th, 2020 at 8:27 pm
Commented on: 190413

9:16 (95lbs)

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Matthieu Dubreucq
December 27th, 2019 at 4:31 pm
Commented on: Obesity and Cancer Mechanisms: Cancer Metabolism

Model no 4 of CrossFit's definition of Fitness takes a very important role in the prevention of chronic disease. It is not just about physical markers. The best prevention and making sure treatments are more effective is blending Health and Fitness. Off the carbs, off the couch. or Fitness in a 100 words.

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Becky Morris
July 14th, 2019 at 11:15 pm
Commented on: 190413

IT IS TRUE AND REAL!!! I just have to share this testimony, seeing is believing. I met with The Great Dr. Gurilarico Guru. He is a true and real spell caster. He brought back my ex for me within 48 hours after he casts a spell for me. I insisted I will not meet with my ex again because of many bad experiences I have had with fake spell casters from Africa and Asia. I go to the doctor and not believing things will work out well, not until I got Johnson my husband back in my life again. The Great Dr. Gurilarico Guru is real, trustworthy and based in Europe and the United States. You have nothing to lose or worried with here. Contact the great Dr. Gurilarico Guru directly via email on dr.gurilarico@gmail.com or SMS or call him directly on Europe: +370(662)61-563, USA: +1(832) 263-7128, Whatsapp Number: +1(512) 537-7128. You are in safe hands. he is always ready to help. A trial will convince you. Contact him today.


Becky Morris From Tacoma WA, USA.

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Kris Sienkiewicz
May 31st, 2019 at 10:46 am
Commented on: 190413

5:49 Rx M/43/78kg

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Juan Hernandez
May 23rd, 2019 at 2:52 pm
Commented on: 190413

I am Juan Hernandez, I am out here again because i am getting too many email from people all around the world to be asking about the reliability and legitimacy of Dr Ajayi Ololo the best spell caster in world. Read my story once more below and get it noted that Dr Ajayi is the best spell caster online and there is no one like him at all in the world. As any help / problem you are passing through, Kindly contact him via email below to get it solved without fail.

No Body is asking or forcing you to do anything but i have an important message for those who are looking for way to get their relationship back.I need you to read this carefully and understand what I'm writing. Spell casting is real, And is as real as you walking into a pizza store to get one to eat.But you have to be careful not to contact the wrong spell caster because some can really ruin your life for you.I was going to mention one real and trust worthy spell caster to you all but still it your choice to want help from him because he is the only one that came really help you get your problem solve.I mean I'm not asking any one to contact him i just want you to know maybe you feel you're drowning in your problem and there is no way out then contact OLOLO SPELLS for help and i promise you will be glad you did because he is true and honest with is customers. contact via email: ajayiololo@yahoo.com

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Kury Akin
May 22nd, 2019 at 2:37 pm
Commented on: 190413

10:07 @45k. Strict leg dl rest as Rx

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Pyer-Hugh Dion
May 21st, 2019 at 6:21 pm
Commented on: 190413

10:45

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Dan Kremer
May 17th, 2019 at 5:25 pm
Commented on: 190413

11:03 Rx’d

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Manchild Manchild
May 12th, 2019 at 4:31 pm
Commented on: 190413

35# dumbbells


8:32

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Kevin Miller
May 7th, 2019 at 10:30 pm
Commented on: 190413

Scaled to 115# and after the first round I thought I hit it perfect. Took me :46 the first round and I felt good. Went to crap after that. It took me 11:19 to complete the WOD!

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Jeff Chalfant
May 4th, 2019 at 8:22 pm
Commented on: 190413

10:43 rx. I felt mostly lungs held me back. Legs fatigued pretty well toward the end though. Broke the cleans and dropped them all except the 5th on each round, where I stood up, readjusted, then did 3 thrusters unbroken. Broke the deadlifts on a couple rounds because I was so winded. Didn’t eat enough yesterday and only had a smoothie an hour beforehand.

40/192/5’9”

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Jeff Chalfant
May 4th, 2019 at 8:23 pm

No hook grip on purpose today. Felt forearms a tiny bit at the end.

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John Campion
April 29th, 2019 at 5:56 pm
Commented on: 190413

40kg


3:45

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John Doody
April 27th, 2019 at 7:32 pm
Commented on: 190413

8:59 Rx’d. After Power Clean & Push Jerks of 5-3-3-3-1-1@155-165-175-185-195-200

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Tyler Wood
April 26th, 2019 at 12:43 pm
Commented on: 190413

14:45

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Nathanael Akin
April 23rd, 2019 at 1:37 am
Commented on: 190413

9:30 scaled to 115 lbs

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Christian Heck
April 22nd, 2019 at 8:47 am
Commented on: 190413

RX 9:20

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Shannon Said
April 21st, 2019 at 4:15 am
Commented on: 190413

50kg instead of 60kg

17:26

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Steven Roseberry
April 18th, 2019 at 1:06 pm
Commented on: 190413

4:57 RX

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Paul Snell
April 18th, 2019 at 4:49 am
Commented on: 190413

7:42 95#

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Clint Michael
April 18th, 2019 at 3:57 am
Commented on: 190413

8:44

Had to use 55 pound dumbbells. Only thing available.

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Mike Scott
April 18th, 2019 at 2:45 am
Commented on: 190413

7:59 - scaled to 75# DL, hang power cleans & thrusters; 4 weeks out from surgery and knee feeling almost back to normal flexibility...almost

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Christopher Robertson
April 17th, 2019 at 10:24 pm
Commented on: 190413

Scaled. 7 min 40 secs with 95 lbs. Could have gone heavier, but not on thrusters.

2 qtr mi runs at 1.5o, 2.00

Tabata crossfit sit ups

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Chris Meldrum
April 17th, 2019 at 9:50 pm
Commented on: 190413

As rx'd, 6:27.


Those deadlifts really 'seasoned the meat', lighting up the lower back during squat cleans. Went unbroken deadlifts into the first clean; then, squat clean singles, last one into unbroken thrusters. First round in 0:51, but then the bear caught up with me. Stared at the bar a long time in round 5, waiting to do the last squat clean into those thrusters. Did not want to fail and have to pick up the bar again!

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Coastie Nick
April 17th, 2019 at 7:47 pm
Commented on: 190413

Rx’d 9:45

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Tom Perry
April 17th, 2019 at 6:31 pm
Commented on: 190413

57 / 168


135# deadlift and 75# squat cleans and thrusters


6:50

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James Hargis
April 17th, 2019 at 1:06 am
Commented on: 190413

8:08 RX

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Meagan Lane
April 16th, 2019 at 10:10 pm
Commented on: 190413

6:08 rx

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Olivia Garard
April 16th, 2019 at 9:15 pm
Commented on: 190413

Scaled/Subbed


5 Rounds

9 DB DL

5 DB Clean

3 DB Thrusters

35#


10:09

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Hank McKibban
April 16th, 2019 at 9:10 pm
Commented on: 190413

8:30 rx

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Shane Azizi
April 16th, 2019 at 8:31 pm
Commented on: 190413

8:55 Rx

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Bethanie Giardina
April 16th, 2019 at 6:42 pm
Commented on: 190413

8:52 rx

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Ian Heeks
April 16th, 2019 at 3:31 pm
Commented on: 190413

8.30 with 95lbs.

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John DIFABIO
April 16th, 2019 at 2:45 pm
Commented on: 190413

749 115lb

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Ron Graziano
April 16th, 2019 at 2:40 pm
Commented on: 190413

M/67"/157/53yo. 6:13 as Rxd

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Kyle Smock
April 16th, 2019 at 9:05 am
Commented on: 190413

M/45yo/5'8/#200

6:37_Rx

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Maher Alsayid
April 16th, 2019 at 6:59 am
Commented on: 190413

50kg

18:53 min

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Jeffrey Howard
April 16th, 2019 at 1:08 am
Commented on: 190413

10:51

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Diego Salas
April 15th, 2019 at 8:12 pm
Commented on: 190413

15:44 135lbs

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ryan brady
April 15th, 2019 at 6:53 pm
Commented on: 190413

14 min took too many breaks for no reason, good one on the core and legs

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Scott Jacobson
April 15th, 2019 at 5:34 pm
Commented on: 190413

5’8” / 164 lb / 20 / M


Rx’d 6:36


Those 3 thrusters seem so few but they pack a real punch

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Sam Meixell
April 15th, 2019 at 11:59 am
Commented on: 190413

5 rounds in 14:52 of:

9 deadlifts, 65#

5 squat cleans, 65#

3 thrusters, 65#

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Sam Meixell
April 15th, 2019 at 11:59 am

95# not 65#

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Phillip Pitsky
April 15th, 2019 at 11:35 am
Commented on: 190413

10:26 - 95lb scale

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Kris Sienkiewicz
April 15th, 2019 at 7:47 am
Commented on: 190413

6:32 Rx m/43/78kg

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Michael Marleau
April 15th, 2019 at 12:42 am
Commented on: 190413

5 rounds for time of:


9 deadlifts

5 squat cleans

3 thrusters


Men: 135 lb.


15:20

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Cliff Hoecker
April 15th, 2019 at 12:29 am
Commented on: 190413

12:10 RX


M/51/6’0/190

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Luke Rodina
April 14th, 2019 at 11:35 pm
Commented on: 190413

Scaled to 115 lbs. Went slow and focused on form. 11:42

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Dave Westerman
April 14th, 2019 at 11:06 pm
Commented on: 190413

Used 50# dumbbells 4:32

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David Williams
April 14th, 2019 at 10:07 pm
Commented on: 190413

8;30 RX

45/5’11/203

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Luke Corazza
April 14th, 2019 at 9:46 pm
Commented on: 190413

12:20, took it easy today. Live to do more work tomorrow... errr... on Monday.

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Luke Estes
April 14th, 2019 at 8:55 pm
Commented on: 190413

6:46 rx (135lb)

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Dave DeCoste
April 14th, 2019 at 8:09 pm
Commented on: 190413

9:33 Rx

M/41/5’8”/163

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David Williams
April 14th, 2019 at 9:56 pm

Nice

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Scott MacArthur
April 14th, 2019 at 5:51 pm
Commented on: 190413

8:57, actually faster than I expected.

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Claire Fiddian-Green
April 14th, 2019 at 2:36 pm
Commented on: 190413

10:22 Rx

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Dmitry Lipinskiy
April 14th, 2019 at 2:09 pm
Commented on: 190413

7:33 RX

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Viktor Wachtler
April 14th, 2019 at 11:07 am
Commented on: 190413

Subbed scaled to double 20kg kettlebelk work.

Yesterday I did kettlebrekkkkllelk swing cleans by mistake 4:05.

Today with squat cleans 6:53

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Viktor Wachtler
April 14th, 2019 at 11:08 am

And I meant kettlebell...

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Antonio Ivanov
April 14th, 2019 at 10:39 am
Commented on: 190413

10:55 scaled to 40kg

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PETRA GERRARD
April 14th, 2019 at 9:52 am
Commented on: 190413

HOW I GOT MY EX BACK WITH THE HELP OF DR IFADE. Contact him for help via his Email OR Whatsapp number. ifadesolutionspell31@gmail. com +2349060120490.



My name is Petra Gerrard. Greetings to every one that is reading this testimony. I have been rejected by my husband after three(3) years of marriage just because another woman had a spell on him and he left me and the kids to suffer. one day when i was reading through the web, i saw a post on how this spell caster on this address ifadesolutionspell31@gmail. com , have help a woman to get back her husband and i gave him a reply to his address and he told me that a woman had a spell on my husband and he told me that he will help me and after 2 days that i will have my husband back. i believed him and today i am glad to let you all know that this spell caster have the power to bring lovers back. because i am now happy with my husband. Thanks To DR IFADE. His email: ifadesolutionspell31@gmail. com OR.His WhatsApp Number:+2349060120490

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Beb Wood
April 14th, 2019 at 8:23 am
Commented on: 190413

14.14. The first couple of rounds spent remembering how to do squat cleans. Got a lot faster in the last 2 rounds.

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Ruben Lopez
April 14th, 2019 at 4:32 am
Commented on: 190413

1st post ever, absolute beginner at cross fit.


Gender: Male

Time: 13 min: 24sec

Weight: 95lbs.

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Dezert Sky Kiddoo
April 14th, 2019 at 3:53 am
Commented on: 190413

6:56 #105

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Isaiah Chavez
April 14th, 2019 at 3:15 am
Commented on: 190413

9:43 115 lbs

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Natalie Dennis
April 14th, 2019 at 2:22 am
Commented on: 190413

10:21 45 lbs

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Evan Walton
April 13th, 2019 at 10:17 pm
Commented on: 190413

14:27

Rx'd

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Gavin Carruth
April 13th, 2019 at 10:16 pm
Commented on: 190413

6:30 rx


M/6-3/218lbs

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Randall T.
April 13th, 2019 at 9:55 pm
Commented on: 190413

33:35 at 95#. Learning cleans and thrusters.

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Matthew Aukstikalnes
April 13th, 2019 at 9:49 pm
Commented on: 190413

10:18, rx. cleans were singles, no drops. the rest unbroken, lungs will always be a problem for me.

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Nate Gordon
April 13th, 2019 at 9:36 pm
Commented on: 190413

7:37

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Stacey Thompkins
April 13th, 2019 at 9:25 pm
Commented on: 190413

M/44/6'2"/185#


Women's rx'd

4:51

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Matthew Aukstikalnes
April 13th, 2019 at 9:50 pm

doesn't look like you had to put the bar down!

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Jim Rix
April 13th, 2019 at 9:12 pm
Commented on: 190413

7:52 at 105#

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Jesse Montagnino
April 13th, 2019 at 9:02 pm
Commented on: 190413

95 lb


7:19


D 35 lb

9"41

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Nicole Deaver
April 13th, 2019 at 8:28 pm
Commented on: 190413

7:13

Deadlifts RX-95#

Cleans & Thrusters-65# 😞

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John Hill
April 13th, 2019 at 8:20 pm
Commented on: 190413

7:25 scaled to 115lbs

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Tripp Starling
April 13th, 2019 at 8:12 pm
Commented on: 190413

95# in 6:27


Wifey: 5:30

7 dl

5 pc

3 thrusters


2 rounds @55

3 rounds @45

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Jamal Thomas
April 13th, 2019 at 7:50 pm
Commented on: 190413

9 mins and change at 95#. Newbie trying to keep up. It’s an ego check to have 95#s kick your ass like that

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Knox Williams
April 13th, 2019 at 7:37 pm
Commented on: 190413

8:36 rx - that was spicy!

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David Williams
April 14th, 2019 at 10:08 pm

Nice

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Jacob Jones
April 13th, 2019 at 7:05 pm
Commented on: 190413

M/35/215

7:47

95,85,85,65,65# Aiming for unbroken sets

Splits

00:59

03:05

04:47

06:44

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Kelly Craig
April 13th, 2019 at 6:08 pm
Commented on: 190413

I'm just starting CrossFit and definitely not in the best shape but I finished in 26:02 minutes. Deadlift started at 95 lbs and last round ended with 145 lbs. I've been lifting in general for about a year so I'm able to handle the weight, but needing to keep up with pacing myself. So excited to join the CrossFit family!

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Jim Rix
April 13th, 2019 at 9:15 pm

Welcome, Kelly; you'll see rapid improvements in these metcon workouts.

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Reymond Kiddoo
April 13th, 2019 at 5:57 pm
Commented on: 190413

16:16 RX

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Evan Ryland
April 13th, 2019 at 5:34 pm
Commented on: 190413

11:52 Rx

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Max Black
April 13th, 2019 at 5:29 pm
Commented on: 190413

8.20

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Matthew Burritt
April 13th, 2019 at 5:20 pm
Commented on: 190413

M/42/5'4"/147lbs

As Rx'd

16:39

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Cy Azizi
April 13th, 2019 at 5:15 pm
Commented on: 190413

14:31 115#

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Gordon Lee
April 13th, 2019 at 5:12 pm
Commented on: 190413

Deadlifts 135lbs

Hang power clean 65lbs

Thrusters 65lbs

5 rounds

9-5-3

8:22 rx

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Mark Yates
April 13th, 2019 at 5:11 pm
Commented on: 190413

9:07, 95#

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Joel Vandruff
April 13th, 2019 at 5:04 pm
Commented on: 190413

7:47. Rx

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Phill Kiddoo
April 13th, 2019 at 4:49 pm
Commented on: 190413

8:15 rxd

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Jade Teasdale
April 13th, 2019 at 4:48 pm
Commented on: 190413

Scaled big time! Form felt sloppy so I kept dropping the weight. Bad head cold/fever, felt light-headed and very slow.

95#s one round, 85# the next and then, 3 @ 75#s. 20 minutes! :(

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Krista Cooper
April 13th, 2019 at 4:47 pm
Commented on: 190413

6:54 rxd

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Jake Kiddoo
April 13th, 2019 at 4:46 pm
Commented on: 190413

8:58 rxd

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Or Maor
April 13th, 2019 at 4:33 pm
Commented on: 190413

00:41 rxd

135lb

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Taylor Baird
April 13th, 2019 at 4:16 pm
Commented on: 190413

5:25 Rx’d. Squat clean followed by thrusters hurt the quads after squatting heavy yesterday.

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Michael Arko
April 13th, 2019 at 4:02 pm
Commented on: 190413

100lbs, 9:55


Could not string 5 squat cleans together; every round was 3+2.

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Christopher Voght
April 13th, 2019 at 3:58 pm
Commented on: 190413

10:27 Rx

Ouch

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Hendrik Bünzen
April 13th, 2019 at 3:44 pm
Commented on: 190413

9:55 rx’d

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David Swicegood
April 13th, 2019 at 3:43 pm
Commented on: 190413

17:42

95 lbs

9 DLs

5 squat cleans

3 thrusters


Tuck the hips and don’t round the back. Keep everything supported. Don’t overextend the neck.

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Mike de Graauw
April 13th, 2019 at 3:29 pm
Commented on: 190413

9:46 RX


M59/6’2”/230

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Antonio Perrone
April 13th, 2019 at 3:07 pm
Commented on: 190413

7':15":89

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Martin Vega
April 13th, 2019 at 2:43 pm
Commented on: 190413

Holy crap. Day 2 doing CrossFit and this shit really kicked my ass. 1249 with male rx. I don’t think it’s too bad?

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Jim Rix
April 13th, 2019 at 9:13 pm

Welcome to CF Martin; enjoy!

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Stacey Carpenter
April 13th, 2019 at 2:18 pm
Commented on: 190413

9:50 Rx women's but I felt so slow but I am very sorry from Thursday right now I don't feel a thing😑

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Russell Albrycht
April 13th, 2019 at 1:21 pm
Commented on: 190413

10:03, 95 lbs

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Danny Bostwick
April 13th, 2019 at 1:10 pm
Commented on: 190413

8:01 Rx. Ouch.

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Sebastien Fitzpatrick
April 13th, 2019 at 1:00 pm
Commented on: 190413

8:34 Rx


The squat cleans is where I bottle necked.

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Regan Windsor
April 13th, 2019 at 12:30 pm
Commented on: 190413

F/44 used 65#. 12:55 Form in cleans was sloppy first round so slowed down. Lots of rest :( just back to CF after 3 years. Trying to be tough but forgiving. 7 years of work doesn’t come back in 7 weeks.

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Dyon Torrell
April 13th, 2019 at 9:41 am
Commented on: 190413

3:55 rx

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Sebastien Fitzpatrick
April 13th, 2019 at 1:01 pm

Holy crap..

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Jim Rix
April 13th, 2019 at 9:12 pm

Agree with Sebastien.

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Vincent Dahlqvist
April 13th, 2019 at 9:02 am
Commented on: 190413

12:20, scaled to 50kg

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Julio Torres
April 13th, 2019 at 8:18 am
Commented on: 190413

14:00..... weak!!!!!!

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Pavel Stas
April 13th, 2019 at 6:42 am
Commented on: 190413

11:51 rx

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Eric O'Connor
April 13th, 2019 at 3:08 am
Commented on: 190413

This looks like a sneaky workout, where no single element is that bad, but the redundancy of some of the functions will have a significant impact. This 3-day cycle of programming has been pretty cool and shows some solid variance, in a lot of ways, across 3 conditioning workouts. Fatigue and some soreness is probably setting in, so try to put forth a good effort today knowing there is a rest day tomorrow! Here are some thoughts on this workout:


Scaling Considerations: When scaling loads for conditioning workouts that have multiple barbell movements, I typically have athletes utilize loads based on the limiting movement. For today, I anticipate the thruster load to be the determining factor on what weights will be used. On some rare occasions, I may allow the athlete to adjust the load slightly on the deadlifts. For today, I will likely not scale the reps per round, but rather I will reduce total rounds if the athlete’s capacity determines that the overall volume is too high.


Deadlift: I consider the prescribed load to be very light today with 9 reps being easy on nearly every round. With that being said, I won’t underestimate this movement too much, as the squat cleans will also require a pull from the floor. Athletes will utilize a load that is light for their capacity and allows for sound mechanics.


Squat Clean: I consider the prescribed load to be moderate today, with 5 reps being able to be completed unbroken or by performing quick singles. I will have athletes utilize loads to meet this demand. We will drill the mechanics of this movement quite a bit before starting the workout. If an athlete struggles with mechanics, I may have them perform a power clean followed by a front squat or perform the movement from the hang position.


Thruster: I consider the load to be moderate, but challenging, as I know this movement will be nasty after completing the front squats. I will have athletes utilize loads that can be completed for 3 reps unbroken on every round, following a short rest after the squat cleans.

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Juan Acevedo
April 13th, 2019 at 2:23 am
Commented on: 190413

Intended Stimulus

.

When you look at this and you go: "Fun!", you know you are a true crossfitter. That is cool sis, you are not alone, we are legion. Now, let's go past that. The weight is light for the deadlifts, and light/moderate for the cleans. But don't let that fool you this is just setting you up for suffering in the thrusters. There are 85 repetitions total, so think of this as a double Grace. It will be fast and it will burn. It should! Choose a weight in which you have no doubt you can do all sets of thrusters unbroken but that is on the heavier side. No matter what, don't let the weight get in the way of getting this done fast. Athletes for whom the technique of the cleans is not there yet could work on cleans before this and then do the workout with dumbbells.



*If you are not sure about scaling down the weight try this mind trick: can you do each round @95lbs unbroken with minimal rest between rounds? If so go 115, if not go at 95 and fucking destroy it.

.

Option 1

5 rounds for time of:

9 deadlifts

5 squat cleans

3 thrusters

Men: 95 lb.

Women: 65 lb.



Option 2

5 rounds for time of:

9 DB deadlifts

5 DB squat cleans

3 DB thrusters

Men: 35lbs

Women: 20lbs

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Steven Thunander
April 13th, 2019 at 12:20 am
Commented on: 190413

Globo scale: As rxed. Use caution if using regular plates. If scaling and using regular plates, consider using something to get the barbell up to the deadlift start position.


If without a barbell today use 50/35lb dumbbells.

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Kalani Stone
April 13th, 2019 at 2:12 am

You should probably use a kettlebell

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Steven Thunander
April 14th, 2019 at 2:04 am

Kalani, The mods are mostly for those in globo style gyms (Eg YMCA, college rec gyms, anytime fitness, ect) and hotel gyms; many of which do not have 2 kettlebells of the same size. If you have 2 kettlebells of the same size, by in all means do it with kettlebells 1.5/1 pood!

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Steven Thunander
April 14th, 2019 at 2:05 am

I forgot to also mention garage gyms as well.

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Chris Sinagoga
April 13th, 2019 at 12:02 am
Commented on: 190413

Champions Club Scaling Notes


RANT: This one looks like DT, just a little lighter, less reps, and thrusters instead of push jerks. The intent on this one as written would be intensity for sure. But coming off a hard Cindy effort yesterday will not make that easy. It’s important to see a workout not just as an individual thing, but as a part of an entire week project. This adds in heavy(ish) weight and high intensity not seen in the last two workouts.


I SHOULD TRY THIS RX’D IF: I can do the first 3 rounds unbroken (without setting the bar down) AND your technique is dialed in to the point where you don’t really have to think about it.


ORGANIC SCALES:

Strength — besides the obvious increase weight or go slow, try doing 5 separate unbroken rounds with a rest in between. Add weight each round.

Stamina — lower weight and add reps — especially to whichever movement you want to emphasize

Endurance — scale so the workout takes under 4 minutes

Flexibility — lighter weight, hang out at sticking points for a bit longer than usual


NEUROLOGICAL SCALES:

Coordination — try to connect the last rep of one exercise into the first rep of the next

Accuracy — focus on same squat position/sequence for deadlift, hpc landing, and thruster.

Agility — speed up the actual reps, not just the transition from one exercise to the next. Lots of up and down, and therefore lots of opportunity to practice agility

Balance — do the entire thing keeping your feet in the exact same place


GROUP VERSION: Three different movements in any workout really place a demand on the coach to get technique right. This is magnified with a barbell. The technique has to be there in order for rx’d. I think a good alternate would be 5 rounds of 21 deadlifts, 15 hang cleans, 9 thrusters with an empty bar or something light.


WARMUP:

Handstand — overhead prep

Kip — overhead and try to spend some time hanging every day

Squat — prep for thruster, hpc, and deadlift

Kb swing — core to extremity

Jump rope — always

Hollow hold — prep for overhead


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. If technique is right and scale is right and you’re in the right mood, this will smoke you like cheap crack, as they say.

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MIchael Thalmann
April 13th, 2019 at 1:25 am

Good info.

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Chris Sinagoga
April 13th, 2019 at 12:50 pm

Thanks Michael. Keep up the good work!

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Chris Meldrum
April 13th, 2019 at 2:15 pm

Holy sprint, Batman!

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Marlon Price
April 13th, 2019 at 2:24 pm

Thank you, Chris! I like looking at the WOD, thinking about how I want to challenge myself and then looking at your great ideas on how to do that.

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Chris Sinagoga
April 13th, 2019 at 11:25 pm

Thanks Marlon! Let me know if there's any ways to make it better.


Mel Man, this is right up your alley!

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