CrossFit | 190602
Sunday

190602

Workout of the Day

106

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

♀ 95 lb. ♂ 135 lb.

Post time to comments.

The Slam Ball

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Watch

In 1991, Professor Tim Noakes made a discovery that would prove inconvenient for the burgeoning sports drink industry; he discovered that the true cause of EAH and EAHE is abnormal fluid retention during prolonged exercise. The industry, Noakes explains, needed to find a way to justify its continued promotion of the idea that athletes should “drink as much as tolerable” during exercise. As a result, its members created a new myth: the myth of the salty sweater. Industry scientists sought to demonstrate that salty sweaters were in danger of developing salt deficiencies that put them at risk of “hyponatremic dehydration.” In part 11 of his hyponatremia series, Noakes outlines how the Gatorade and the Gatorade Sports Science Institute worked together to market their sports drinks, even if it meant bending the scientific literature to their will.

Read MoreThe Hyponatremia of Exercise, Part 11

Comments on 190602

111 Comments

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Doug Brubacher
March 4th, 2021 at 5:15 am
Commented on: 190602

CFWUx2

10*45dl/cl/thr

10*95

10*135dl

50:31

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Jeffrey Howard
February 9th, 2020 at 10:11 pm
Commented on: The Hyponatremia of Exercise, Part 11

I'd really like to see a hyponatremia t-shirt with this logo.

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Matthieu Dubreucq
January 29th, 2020 at 1:23 pm
Commented on: A Theoretical Template for CrossFit's Programming

These articles are even better when you read them for the 2nd and 3rd time. Every time you learn something new or clarify a important concept like variance a little more.

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Manchild Manchild
September 11th, 2019 at 1:08 am
Commented on: 190602

subbed 20/10/5 BPUs for row, and used 35# dis


16:51

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Kury Akin
July 30th, 2019 at 4:40 pm
Commented on: 190602

27:24. Sub every 500m row with (40 sdlhp @ 20kg + 10 step lunge - R1-150r, R2-100r, R3-50r) and 25kg PC and thrusters.

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John Campion
June 26th, 2019 at 4:50 pm
Commented on: 190602

95#

Squat cleans

Water rower wasn't working too well


28:09

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Dan Kremer
June 24th, 2019 at 10:11 pm
Commented on: 190602

23:54 Rx’d

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Jeff Chalfant
June 24th, 2019 at 12:59 am
Commented on: 190602

28:55 with front squats instead of thrusters. Felt a weird pain in my right shoulder during the muscle up workout and wanted to give it a rest today. Slow rows today, just not motivated. Singles on cleans but no hook grip used. Mostly muscle cleans.

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Ruggeri Alves
June 21st, 2019 at 11:28 pm
Commented on: 190602

Time cap 30:00

72 reps (faltou 9 Thrusters)

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Fabricio Silva
June 21st, 2019 at 9:24 pm
Commented on: 190602

28' 20" 115 LB

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Sarah Dallos
June 17th, 2019 at 10:31 pm
Commented on: 190602

31:00 RX and that was serious!

Split up the first round cleans/thrusters into three sets

Second round was 8/7 and 6/6

Third round was 9 single cleans no rest

Thrusters were 5/4

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Chris Meldrum
June 11th, 2019 at 6:23 pm
Commented on: 190602

With 20# weight vest. Time — 32:24.


This was bad. Real bad. Haven’t been this close to Pukie for quite some time. Did cleans in sets of 3 for the first round, then quick singles in later rounds. Quick singles were better — also didn’t have to worry about the bar clipping the weight vest when lowering the weight. Did thrusters 6-5-4 / 5-4-3 / 5-4; wanted to die. First row was 2:00 pace, but felt weak as a kitten on the other rows (coming off thrusters was “no bueno”), and was 2:15 pace (!) for them. This one reminded me of the old days when I just started out in CF, and a workout would sneak up and sucker punch you.


#weightvestmonth


46m/5'10"/180

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Shannon Said
June 11th, 2019 at 10:15 am
Commented on: 190602

Rx

38:40

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Gommaar D'Hulst
June 8th, 2019 at 12:37 pm
Commented on: The Hyponatremia of Exercise, Part 11

Very elaborative article. Thank you for that.

Crossfit is a high-intensity sport, with the majority of the ppl doing one hour of intense exercise 3-5/week. Previous data has shown that hyponatremia is not a big issue in team and (certainly not in) high-intensity sports. https://www.ncbi.nlm.nih.gov/pubmed/20840563.


Why all the precautions then against hyponatremia (part1-11), while most, if not all, crossfitters don't even have the time to drink, let alone overdrink in a standard CrossFit class? The example used here in the sport of triathlon, might, in my opinion, not represent the potential dangers in a high-intensity sport like CrossFit.


Thoughts?



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Timothy Noakes
June 14th, 2019 at 6:01 pm

Thanks Gommaar for your questions. The focus of this series was not so much on what CrossFitters should be drinking but rather to expose the manner in which science can so easily be corrupted by commercial interests that run counter to the needs of the athletes. And which can perhaps, as in this case, have long term lethal consequences.

Let's take another example. I am sure that many CrossFitters are inundated with "evidence" that high intensity exercise cannot be sustained without very high carbohydrate diets (>500 grams carbs/day). I was a great proponent of this belief for 33 years. My devotion to this belief was fashioned in no small way because I honestly believed the evidence showed that.

But also because our research was funded by companies that benefitted from any of our findings that would drive that belief amongst athletes. Ultimately we ended up using that money to prove that sports drinks were almost certainly unnecessary - at which point we, perhaps not unsurprisingly, lost that research funding from the sports drink industry. When I personally lost faith in carbohydrates as essential for all exercisers and potentially harmful for the health of many, I suddenly lost all the rest of my funding!

So the point perhaps of this series is also to show that when commerce becomes involved in scientific research the scientists will almost always lose their ability to remain independent. So what they say and write must be very carefully scrutinised. The industrial capture of the medical profession is now so advanced that it's almost impossible to know how to distinguish what is true from that which is commercial propaganda.

In my future series I will be addressing some of the other medical myths that the public have been led to believe are the whole truth and nothing but the truth. But which have been carefully fashioned purely to sell products, many of which are either of no or little value or are frankly dangerous.

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Matthieu Dubreucq
January 29th, 2020 at 1:16 pm

Thanks Dr. Noakes.

This is so important to have the information and misinformation but more importantly the science behind it so we can understand it and pass it on.

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Mike de Graauw
June 7th, 2019 at 4:24 pm
Commented on: 190602

28:32

Scaled to half of row intervals-else RX


M/60/6’2”/230

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Tom Perry
June 6th, 2019 at 7:10 pm
Commented on: 190602

57 / 168

power cleans and used 80lb weight

23:23

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Brian Rosenbaum
June 6th, 2019 at 3:27 pm
Commented on: 190602

M/57/6'2"/179

Scaled to women's weight @ 95#

32:21

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Anthony Butch
June 5th, 2019 at 4:00 pm
Commented on: 190602

Is Rx weight 135lbs?

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Howard Morgenstern
June 5th, 2019 at 3:53 pm
Commented on: 190602

31:24 scaled

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Jonathan Lee
June 5th, 2019 at 1:05 am
Commented on: 190602

24:38 65#


First row scaled to 1500m

Power cleans

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Nathanael Akin
June 5th, 2019 at 1:03 am
Commented on: 190602

21:50 with 115 lbs.

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Brian Anderson
June 4th, 2019 at 10:54 pm
Commented on: 190602

Seeing the other times made me feel better. Went 95# to save an injury and focus on moving. I can do 135# thrusters but that would add 5 more minutes, minimum. Coming off that rower is rough.


27:47 scaled to 95#

M-42-69-170#

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Lucas Allan
June 4th, 2019 at 6:19 pm
Commented on: 190602

43/6'3"/200

29:28 rx (power cleans)

Had to wait about 2:30 after round 2 for rower to open up, so guess time would have been around 27 or so

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Viktor Wachtler
June 4th, 2019 at 11:18 am
Commented on: 190602

Subbed 1600/800/400m runs

20kg kettlebells

35:06

42/1.78m/77kg

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Dave DeCoste
June 4th, 2019 at 11:01 am
Commented on: 190602

24:29

Scaled to 115 lbs

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Claire Fiddian-Green
June 4th, 2019 at 10:52 am
Commented on: 190602

32:32 Rx. Completed 6/4/19. Thrusters were singles at the end but I was determined to finish it.

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Philip Flynn
June 4th, 2019 at 8:29 am
Commented on: 190602

24:31 RX masters 40-45 well at the next open anyway

To add to the clean debate....who cares, do it one way or the other but when checking progression just make sure to do it the same way next time. Or even not, do it Power this time, Squat next time, have a great day guys

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Gareth Davies
June 4th, 2019 at 6:58 am
Commented on: 190602

I always appreciate the notes and feedback people give to the workouts. Thanks guys💪

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carlos Segnini
June 4th, 2019 at 5:49 am
Commented on: 190602

41'45" reps as rxd. Weight 30kg

M37 77kgs

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Scott Wiedmeyer
June 4th, 2019 at 2:40 am
Commented on: 190602

32 / M / 5'9" / 137lbs


Run 600m-400m-200m

25lb dumbbells cleans, thrusters x12-9-6


25:13

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Scott Wiedmeyer
June 12th, 2019 at 1:48 am

Just realized the reps were not supposed to be the same for the cleans and thrusters. I did the same number of each.

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Keith Olson
June 4th, 2019 at 12:28 am
Commented on: 190602

Scaled for arthritis

All with 2x 10# dumbells:

100 SDLHP + 100 bent-over rows

21 cleans (some squats, some not)

15 thrusters (w/ shallow squats)

100 bent-over rows

15 cleans (some squats, some not)

12 thrusters (w/ shallow squats)

50 bent-over rows

9 cleans (some squats, some not)

9 thrusters (w/ shallow squats)

13:58

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Matthew Burritt
June 3rd, 2019 at 10:56 pm
Commented on: 190602

M/42/5'4"/148lbs

Used 95lbs

25:31

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Andrew Craig
June 3rd, 2019 at 10:09 pm
Commented on: 190602

2k

21,15

1k

15, 12

500m

9,9

all lifts 95#

30:24

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Michael Breeden
June 3rd, 2019 at 9:50 pm
Commented on: 190602

25:14 scaled to 95#

46yoM |5’11”|228#

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Tripp Starling
June 3rd, 2019 at 9:42 pm
Commented on: 190602

Jackie Starling

2k row

21 pc

15 push press

1k row

15 pc

12 push press

500m row

9 pc

9 push press

25:42

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Tripp Starling
June 3rd, 2019 at 9:43 pm

45#

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Coastie Nick
June 3rd, 2019 at 7:46 pm
Commented on: 190602

Rx’d with PC

29:34

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John Clarke
June 3rd, 2019 at 6:57 pm
Commented on: 190602

18:20 - scaled down to 25lb dumbbells

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Matt Ericksen
June 3rd, 2019 at 4:37 pm
Commented on: 190602

32:50 @ 115# (took a couple breaks to wrangle a toddler and infant 🤪)

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Matt Ericksen
June 3rd, 2019 at 4:38 pm

6’2” 210#

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Adam King
June 3rd, 2019 at 4:34 pm
Commented on: 190602

Completed 2019-06-03

Row 1000, 15 cleans, 15 Thrusters

Row 750, 12, 12

Row 500, 9, 9

20:30 with 30 lb dbs

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Maksym Cherkis
June 3rd, 2019 at 3:42 pm
Commented on: 190602

32:10

Run 2000m-1000m-500m

Clean 21-15-9

Thrusters 15-9-6

Barbell - 40kg

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Michael Bishop
June 3rd, 2019 at 2:47 pm
Commented on: 190602

1.5k 1k 500m

95#


20min

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Jordan Plays
June 3rd, 2019 at 2:22 pm
Commented on: 190602

36:56 for my first ever CrossFit workout

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Edwin Johnson
June 3rd, 2019 at 2:08 pm
Commented on: 190602

With Power Cleans, otherwise as Rx'd. 33:14, the Thrusters were the killer for me. Male 68"170#

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Jim Rix
June 3rd, 2019 at 1:57 pm
Commented on: 190602

26:14 at 95#


56/5'8"/160#

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Jim Rix
June 3rd, 2019 at 2:02 pm

Power cleans. I read cleans to mean full squat cleans, but sandwiched btwn rows and thrusters, I opted to survive the workout and scale the clean movement.

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Goran Svensson
June 3rd, 2019 at 1:47 pm
Commented on: 190602

23:30 RX. Love to hate this WOD.

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Antonio Ivanov
June 3rd, 2019 at 12:46 pm
Commented on: 190602

31:00

scaled cleans to 40 kg and thrusters to 35 kg

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Randy Long
June 3rd, 2019 at 11:45 am
Commented on: 190602

Scaled to 95. 34:34


All rowing in less than 14 minutes, so too many breaks on cleans and thrusters.

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John Doody
June 3rd, 2019 at 11:37 am
Commented on: 190602

27:24 Rx’d.

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Ken Samways
June 3rd, 2019 at 10:49 am
Commented on: 190602

22:24 RX

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Kyle Buchanan
June 3rd, 2019 at 8:14 am
Commented on: 190602

22:22 rx

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Kyle Buchanan
June 3rd, 2019 at 8:14 am

Power cleans

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Son Kur
June 3rd, 2019 at 7:34 am
Commented on: 190602

First wod after 2 years. It was a nice bench mark wod for me, will try it every month to see my progress.


30 kg - 36:52. Current weight 85

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William Dedon
June 3rd, 2019 at 4:11 am
Commented on: 190602

Beginner

1,000m row

11 cleans

7 thrusters

500m

7 cleans

6 thrusters

250 m

4 cleans

4 thrusters

For time:

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William Dedon
June 3rd, 2019 at 4:10 am
Commented on: 190602

Beginner

1,000m row

11 cleans

7 thrusters

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Michael Marleau
June 3rd, 2019 at 2:39 am
Commented on: 190602

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters


♂‚ 135 lb.


44:30

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Jd Hankins
June 3rd, 2019 at 2:33 pm

scaled 43:56

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Ray Ellen
June 3rd, 2019 at 2:01 am
Commented on: 190602

25:26 Rx

Rows: 7:29, 4:05, 2:02

This one was a tough one after last weeks workouts in my box but I enjoyed it. I broke up the bar each time. I could have done one movement unbroken but not both back to back. Last set was 8 Cleans unbroken then 1 clean + 9 Thrusters unbroken.

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Jesse Montagnino
June 3rd, 2019 at 1:58 am
Commented on: 190602

31:03 95 lbs


D completed it at 35 lb. No time.

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Shane Azizi
June 3rd, 2019 at 12:54 am
Commented on: 190602

35:34 Rx (squat clean version)

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Cy Azizi
June 3rd, 2019 at 12:50 am
Commented on: 190602

46:25 115#

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Js Smith
June 3rd, 2019 at 12:00 am
Commented on: 190602

Sub 10 mile hike. Was only supposed to be 5 but we were feeling froggy! 🤪

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Tripp Starling
June 2nd, 2019 at 11:51 pm
Commented on: 190602

Scaled weight to 95#

27:01

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Dan Morgan
June 2nd, 2019 at 11:48 pm
Commented on: 190602

M/28/5’6”/158#


First time trying it, so I scaled it to 95#


+/-33:00 (setting phone down, strapping into rower, etc.)


First set was by far the hardest. The sets after you can just go in the pain cave and grind them out! RX next time.

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Steve Day
June 2nd, 2019 at 11:03 pm
Commented on: 190602

37:00

Scaled to 115lbs

Power cleans

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John Hill
June 2nd, 2019 at 10:36 pm
Commented on: 190602

scaled to #95 pds

if only i could do the rx load! By the time i finally can, the rx load will be the scaled load:)

forever working break and maintain a spot in the 80th percentile...

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John Hill
June 2nd, 2019 at 10:37 pm

btw time was 26:38

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Matt Zero
June 2nd, 2019 at 10:14 pm
Commented on: 190602

Rx’d 26:32

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Stacey Thompkins
June 2nd, 2019 at 9:51 pm
Commented on: 190602

M/44/6'2"/180#


Scaled to women's rx'd

22:15

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Jon Wilson
June 2nd, 2019 at 9:47 pm
Commented on: 190602

24:54

25lb dumbed for movements.

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Troy Bruun
June 2nd, 2019 at 9:29 pm
Commented on: 190602

23:06 PCL scaled to #95

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Joe Cormier
June 2nd, 2019 at 9:04 pm
Commented on: 190602

Row 1500

15 hang squat cleans 75#

15 DB thruster 35#

Row 1000

12

12

Row 500

9

9

25:46

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Vincent Dahlqvist
June 2nd, 2019 at 8:43 pm
Commented on: 190602

29:30, scaled to 95Ibs

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Reymond Kiddoo
June 2nd, 2019 at 8:05 pm
Commented on: 190602

36:01 with #115 pounds

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Nicole Deaver
June 2nd, 2019 at 8:01 pm
Commented on: 190602

25:20

Subbed bike: 10mins/5mins/2.5mins, 75#


Easy 1 hr hike beforehand to warm up

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Nathan Michael King
June 2nd, 2019 at 7:52 pm
Commented on: 190602

23:13 115#

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Cyndee Kiddoo
June 2nd, 2019 at 6:00 pm
Commented on: 190602

29:42 Rx-row

Beginner reps

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Carly Keyes
June 2nd, 2019 at 5:43 pm
Commented on: 190602

24:53

Subbed 25# DBs for (squat)cleans/thrusters.

Great wod.

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Phill Kiddoo
June 2nd, 2019 at 5:32 pm
Commented on: 190602

26:08 rxd

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Sam Meixell
June 2nd, 2019 at 5:17 pm
Commented on: 190602

18:47 of

Row 1,000 meters

15 cleans, 95#

12 thrusters, 95#

Row 500 meters

12 cleans, 95#

9 thrusters, 95#

Row 250 meters

9 cleans, 95#

6 thrusters, 95#

Comment URL copied!
Krista Cooper
June 2nd, 2019 at 4:58 pm
Commented on: 190602

28:22Rxd

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Alfonso Velarde
June 2nd, 2019 at 3:58 pm
Commented on: 190602

Master 40-44, #44 , time: 26'37" 115 lbs

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John Rossetti
June 2nd, 2019 at 3:25 pm
Commented on: 190602

54 YOM

5’6” 218

Scaled


For time:


Row 2,000 meters

21 cleans 50 lb DBs

15 thrusters 35 lb DBs

Row 1,000 meters

15 cleans 50 Lb DBs

12 thrusters 35 Lb DBs

Row 500 meters

9 cleans 50 lb DBs

9 thrusters 35 lb DBs


38:12

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Alex Pham
June 2nd, 2019 at 3:10 pm
Commented on: 190602

42:56

95 lb

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Troy Work
June 2nd, 2019 at 2:52 pm
Commented on: The Hyponatremia of Exercise, Part 11

Love this article. I’ll have to read the 10 prior

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Troy Work
June 2nd, 2019 at 2:52 pm
Commented on: 190602

28:08

Subbed 400m of running/ every 500m of rowing

95# barbell

Was going to go 75; glad I went 95

Comment URL copied!
Christian Jones
June 2nd, 2019 at 3:46 pm

1st attempt at this ever. 45 minutes as written. Really highlights how bad my conditioning is.

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Celine Treamer
June 2nd, 2019 at 2:37 pm
Commented on: 190602

28:15 RX

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Sebastien Fitzpatrick
June 2nd, 2019 at 1:21 pm
Commented on: 190602

25:07 Rx


Rest day tomorrow... please?

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Michael Arko
June 2nd, 2019 at 12:55 pm
Commented on: 190602

Barbell at 75lbs, 40 calories on elliptical trainer per 1000m row

26:01

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Michael Arko
June 3rd, 2019 at 12:56 pm

All cleans were squat cleans.

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Jim Rix
June 3rd, 2019 at 1:58 pm

Good on you, Michael.

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Marcel Schreiber
June 2nd, 2019 at 11:21 am
Commented on: 190602

Scaled to 95 lb

31,37 min

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Nicholas Scott
June 2nd, 2019 at 10:20 am
Commented on: 190602

37 min 95lbs

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Hendrik Bünzen
June 2nd, 2019 at 10:17 am
Commented on: 190602

29:34 rx’d

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Kyungtaek Kang
June 2nd, 2019 at 8:23 am
Commented on: 190602

안양공식인증지부 크로스핏힘

31:33 강경택 45세/180cm/90kg

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Eric O'Connor
June 2nd, 2019 at 3:44 am
Commented on: 190602

Whenever I see a workout that prescribes “cleans” I take it to mean that the lift is taken from the ground to the shoulders in any fashion, whether it be a squat clean, power clean, or muscle clean. I will teach and instruct a power clean today, as this will likely be the most efficient, for most athletes, while also complementing the thruster and row to a large degree.


Cleans and Thrusters: I consider this to be a moderate weight and moderate volume for each movement, however, the combination is brutal! I will recommend loads that my athletes could potentially perform 10-15 reps in a row, even though I probably won’t recommend performing unbroken sets of 10-15 in the workout. This general guideline should allow for a fair amount of consistency and intensity throughout the duration of the workout with also achieving the goal of utilizing a moderate load. During the latter portion of the build-up time I will have each athlete show me 3-5 reps of each movement, with their intended working weight, to assess if the loading is accurate for the goal of the day. For newer athletes, I may reduce the reps as well as the load.


Rowing: I will have many of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, no longer than 10:00 on the 2000 meters.

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David Mitchell
June 2nd, 2019 at 2:53 pm

Always great advice. Thanks for taking the time to do these Eric.

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Adam Fernandes
June 5th, 2019 at 7:07 pm

Seriously Eric...thank you for these! Always insightful and helpful!

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Anton Gross
June 5th, 2019 at 9:21 pm

Eric, I typically find your comments so on point. This is no exception. You get down to the salient points and the address the purpose of the WOD and are great at explaining the WHY to the modifications. We ALL have weaknesses and some movements are easier than others. Addressing how to modify, when and why to modify are EXCELLENT. I am good at usually going pretty much Rx always, but as a light small guy I might lower the weight to keep the pace up a bit. Also these movements zap me quickly so to keep up a decent pace I will probably go to either 115 or maybe even 95. I'm about 135 so 135 is not bad for power cleans but for thrusters it is a doozie for me. I'd be probably going for 3s on thrusters and that's not a good option for lots of reps really.

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David Taylor
June 2nd, 2019 at 2:33 am
Commented on: 190602

Looking to get my hands on basic Fitness and Nutrition lecture slide decks (CrossFit methodology) to present to a group of at-risk youth boys, aged 15-18. I and four other adult volunteers run a Boy Scout Venturing Troop at an in-residence county probation house. We emphasize basic scouting tenets, but weave that in with all the activities we do with them. We try and give them some life skills — we spend meetings teaching things like home repair and maintenance (e.g. plumbing, drywall repair, electrical, power tools). We do things like basic car maintenance, knot tying, tool care and safety, first aid, etc. We just started a unit on playing Chess. We take them camping, hiking, to a therapeutic ranch to learn about horse care & riding. I want to add a couple sessions to talk to them some about fitness & health. Talk them through the two-dimensional WCABTMD fitness chart, where area under the curve represents fitness, and that they need to be doing all types of fitness activities, i.e. GPP and being prepared for the unknowable. And then adding the Z-axis (age) to show them the 3-dimensional “sheet” corresponding to health. And talk to them about nutrition, and how the old food pyramid was all wrong, and what they should be eating (something along the lines of Zone), and the dangers of sugar and high glycemic food (ala the cheap white carbs).

My guess is there are some of those type of PowerPoint slide decks already in existence, and I would certainly appreciate not having to reinvent the wheel.

If you could help, please send any decks you have to me at: tails192 at yahoo dot com

Thanks in advance for any and all assistance.

Dave 59 YOM/5’8”/176 (an OG — CrossFitter since Dec ’07)

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Troy Work
June 2nd, 2019 at 5:56 pm

My guess is that a powerpoint might not exist since slideshows aren't used at the L1. Do you have to use Powerpoint? The study guide for the level 1 is open source. If you're not charging them for the information, you can probably print the material off and give it to them and just have an open conversation about it. Coach also has some videos of him giving these lectures on the old Journal. Again, if you're not charging, you can probably just play his lecture(s) and you take care of the QA portion. It's not perfect but it seems like the quickest way to disseminate the information.

Also, have you considered a "field trip" to a grocery store? Just a few ideas.

Good luck.

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Juan Acevedo
June 2nd, 2019 at 1:16 am
Commented on: 190602

INTENDED STIMULUS

.

¡Ay maldito! That is Spanish for this is just like 190506, only worse. In CrossFit when we have a descending rep scheme the aim is always to go faster at the end. We want you to be riding that threshold line where you are about to max out, but you never do. Today pick a distance and a weight that allow you to do exactly that. We don't need to pace or strategize that much here. The rep scheme is there to do that for us. We want to start at a sustainable but challenging pace on the first round. A pace we will able to keep on the second and the third if only because of the reduction of reps. This should hurt and sting. This is a longer effort. We want to aim for the 20-25 minute window. If you did 190506, use your notes to adjust your scaling optimally for this workout. Modify the distance in the rower if you don't think you can get those first 2000m done under 9 minutes without dying. Pick a weight that you can manage for the big sets with at most 2 short breaks per movement, on the first round.



OPTION 1

For time:

Row 2,000 meters

21 cleans

15 thrusters

Row 1,000 meters

15 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 80 lb. ♂‚ 115 lb.



OPTION 2

For time:

Row 1,500 meters

15 cleans

15 thrusters

Row 1,000 meters

12 cleans

12 thrusters

Row 500 meters

9 cleans

9 thrusters

♀ 55 lb. ♂‚ 75 lb.

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Chris Sinagoga
June 2nd, 2019 at 12:12 am
Commented on: 190602

Champions Club Scaling Notes


RANT:

Again, whenever I see “cleans” I think full squat. At a heavy weight like this that would be really rough, so I understand if you want to go power clean. Anyway, this is Just a Workout. The motto is live to workout another day.


I SHOULD TRY THIS RX’D IF: Man… good question. I’m sure there are plenty of people who can do this as written. Whether they should or not depends on what you want tomorrow’s workout to be like.


ORGANIC SCALES:

Strength — less distance on the row — more of a sprint effort — and add some rest.

Stamina — as is (full squat), just lower the weight so you can go unbroken on barbell stuff

Endurance — scale weight and distance rowing so you can be moving most of the time

Flexibility — full squat on cleans, go lighter and hang out down there for a bit (on tension, though)


NEUROLOGICAL SCALES:

Coordination — do all reps of the barbell movement without moving your feet and without having any stops in movement

Accuracy — set a goal for your last 500m and try to make that your average pace for the first two rowing efforts (or running)

Agility — the cleans and thrusters cover this a bit

Balance — pause on bottom of clean and top of thruster


GROUP VERSION: 3 rounds of run 800m, 21/15/9 of barbell movements for simplicity’s sake


WARMUP:

The first 2k on the row. Oh wait, that’s the lazy affiliate owner’s warmup, my bad!

Jump rope — always

Squat — prep for both movements

Box jumps — landing prep

Kip — lots of compression in the workout, let’s hang out overhead


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7.

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Sebastien Fitzpatrick
June 2nd, 2019 at 12:32 am

I know back in the day “clean” meant squat, same as the weightlifting community. However for as long as I’ve been following mainsite, squats will be specifically called out. Otherwise you can pick your own variation.

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Chris Meldrum
June 2nd, 2019 at 3:29 pm

I agree with Sebastien. All us OGs still read clean as "squat clean", but that's clearly not what's intended any longer.

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