CFWUx2
10*45dl/cl/thr
10*95
10*135dl
50:31

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

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. 

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

16:51

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

95# 
Squat cleans
Water rower wasn't working too well

28:09

23:54 Rx’d 

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. 

Time cap 30:00
72 reps (faltou 9 Thrusters)

28' 20" 115 LB

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 

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

Rx 
38:40

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?

28:32
Scaled to half of row intervals-else RX

M/60/6’2”/230

57 / 168
power cleans and used 80lb weight
23:23

M/57/6'2"/179
Scaled to women's weight @ 95#
32:21

Is Rx weight 135lbs?

31:24 scaled

24:38 65#

First row scaled to 1500m
Power cleans 

21:50 with 115 lbs. 

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#

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

Subbed 1600/800/400m runs
20kg kettlebells
35:06
42/1.78m/77kg

24:29
Scaled to 115 lbs

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

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

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

41'45" reps as rxd. Weight 30kg
M37 77kgs

32 / M / 5'9" / 137lbs

Run 600m-400m-200m
25lb dumbbells cleans, thrusters x12-9-6

25:13

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

M/42/5'4"/148lbs
Used 95lbs
25:31

2k
21,15
1k
15, 12
500m
9,9
all lifts 95#
30:24

25:14 scaled to 95#
46yoM |5’11”|228#

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

Rx’d with PC
29:34

18:20 - scaled down to 25lb dumbbells

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

Completed 2019-06-03
Row 1000, 15 cleans, 15 Thrusters
Row 750, 12, 12
Row 500, 9, 9
20:30 with 30 lb dbs

32:10
Run 2000m-1000m-500m
Clean 21-15-9
Thrusters 15-9-6
Barbell - 40kg

1.5k 1k 500m
95#

20min

36:56 for my first ever CrossFit workout

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

26:14 at 95#

56/5'8"/160#

23:30 RX. Love to hate this WOD.

31:00
scaled cleans to 40 kg and thrusters to 35 kg

Scaled to 95. 34:34

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

27:24 Rx’d. 

22:24 RX

22:22 rx

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

Beginner 
1,000m row
11 cleans
7 thrusters
500m
7 cleans 
6 thrusters
250 m
4 cleans 
4 thrusters 
For time:

Beginner 
1,000m row
11 cleans
7 thrusters

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

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. 

31:03 95 lbs 

D completed it at 35 lb.  No time.

35:34 Rx (squat clean version)

46:25 115#

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

Scaled weight to 95#
27:01

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.

37:00
Scaled to 115lbs
Power cleans

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...

Rx’d 26:32

M/44/6'2"/180#

Scaled to women's rx'd 
22:15

24:54
25lb dumbed for movements. 

23:06 PCL scaled to #95

Row 1500
15 hang squat cleans 75#
15 DB thruster 35#
Row 1000
12
12
Row 500
9
9
25:46

29:30, scaled to 95Ibs

36:01 with #115 pounds 

25:20
Subbed bike: 10mins/5mins/2.5mins, 75#

Easy  1 hr hike beforehand to warm up

23:13 115# 

29:42 Rx-row
Beginner reps 

24:53
Subbed 25# DBs for (squat)cleans/thrusters.
Great wod.

26:08 rxd

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#

28:22Rxd

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

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

42:56
95 lb

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

28:08
Subbed 400m of running/ every 500m of rowing
95# barbell
Was going to go 75; glad I went 95

28:15 RX

25:07 Rx

Rest day tomorrow... please?

Barbell at 75lbs, 40 calories on elliptical trainer per 1000m row
26:01

Scaled to 95 lb 
31,37 min 

37 min 95lbs

29:34 rx’d 

안양공식인증지부 크로스핏힘
31:33 강경택 45세/180cm/90kg

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.

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)

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.

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.