CFWUx2 10*45dl 10*135dl
3r +350m run

M/37/6'0.5"/160#

4 rounds + run 400m + 5 reps

Rx'd

I knew it involved curvature but not to the extent that there are specific labels etc.

Useful article!

Sub FS@45kg, burpees. 16 AMRAP in 30 second bursts with 30 second rests each minute. 130 reps. 10 squats first round and all remaining squats and burpees in sets of 8 each round. Workaround for knee and lower back injuries.

AMRAP 20 minutes:  6 rounds completed + run:)))

3 rnds + 400

Subbed 400m row for run.  Still can’t do hi impact on knee. But DLs felt good

M/60/6’2”/230

4 rounds plus 150 meters
BW=210 lbs. 

M/34/5'10"/190

Rx'd 4 rounds + 140m run

5 rounds rx with 7 seconds to spare. 185lbs./40/69.5”

Nowhere to hide in that one. Brutal metcon. Deadlifts unbroken except the last 3 were singles. Started off at a moderate run pace and got slower! 

160#
6+390m

4 rounds +run +12, I modified and used 2x80# db's and Octane Zero Runner.

I weigh 165. 4 + 300m

169cm 61kg 

rxd 5r + 300m

5 rounds + 250m

4 rds í—200 m
Rx

3 rds + 400m run in 4th

3 rds

As rx’d, 5 rounds + 70 meters.

Tough — no place to hide!  Went unbroken on the deads, and kept each round at 3 min or less.  Runs started out well, but was struggling in rounds 4 and 5.

Did after EMOM squat cleans at 195.

46m/5'10"/180

4 rounds and the run on the 5ft

안양공식인증지부 크로스핏힘
4R + 42m(assault airrunner) 
강경택 45세/180cm/90kg

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts - 170lbs Rx

4 Rds + 300-m run

15 min amrap
20 cal on Echo Bike
15 Deads at Bodyweight
Terrible Score:
3 Rounds and 4 Deads. Going lighter and less cals next time.

5 rounds + 50m in 15 minutes of 
200m Run
15 reps, 135# deadlift

4+9 (400-m run, 8 deadlifts) @ 155-lb

5 rounds + 50m rx (165# d/l)
Def got slower on runs in later sets 
(~40s delta between round 1 and last round)
Unbroken on first 4 round d/l

77kg deadlift
3 rounds+400m+4 reps
43/1.78m/76kg

231lb deadlift, 4 x 400m runs, couple of seconds to spare. 

Scaled to 25 cal bike & 155# DLs. Got thru 3 cal in rd 4. Not great sleep/nutrition past few days and it showed.

3 rnds + 11 DL
135# DL
Kipping pullup practice x 5min

This is a great article. I love the deadlift and I think most athletes disregard it as amateur or unremarkable compared to the clean or snatch. I like how the article highlights the importance of the deadlift for everyone not just athletes. However, the athlete in the starting position picture is not the way you start the deadlift. His hips are way too low and his thighs are almost horizontal! The deadlift is a hip hinge movement, not a squat like movement. Mark Riptoe's Starting Strength is an excellent place to start if your considering any type of classic lifting. 

Thanks,

David

4 rounds + 50 m rx’d (75 kg/165 lbs)

205# 4 rounds plus 400m run

3... :(

3 rounds + 6 DL
125# (scaled I’m between 140-145)

Four rounds @205. Not bad for taking about a month and a half off from CrossFit!

45/205/5’11 

40/M/5’10”/175

4 rounds even. RX

4 rounds + 400m. At work, used 185 for DL

20 minutes
5X 
(1:30) @ 400M 
(15) 135lb deadlift = 87% body weight 

m/29/225/Rx
4 Rds, 8 seconds spare

5 rds + ~100m rx (89kg)

4 rounds Rx (145 lbs). Broke the DL early (8/4/3)and kept to it - 3-4 sec rest.

5 Rounds Rx’d (165lbs)
Still mending hamstring

M/63
2/3s body weight
3 rds. , 400 m., 8 deadlifts. 

173 lbs deadlift. (iron on Grass)
400m run . 4rds + 400m.
(5rds in 15:44) 
hard one

3.5 rds, obviously I’m very slow

Keep forgetting to post day of.  
F/46 140/5’6”
5 rds with 6 sec to spare
300m 
50% BW DL
Surprised at how much legs were sore from previous workouts, plus...it was 2:10 when I finished.  HOT

4 rounds Rx.
My hamstrings are super tight this cycle so I stretched hips, quads and hamstrings for 6 minutes after workout.

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts

4 rounds 

M/35/168lbs/5'9"

As rx'd

6 rounds 

I am very surprised at this performance. I was not feeling like working out. Taught 5:45 and 6:45 am classes then went and had a huge nap meditated for a loooong while, and ate a heavy bowl of apples bananas kefit almonds protein powder and oats. Taught 5:30 pm classes and drank coffee. Man coffee is such a life saver. Did some jump ropes, burguener warm up with empty barbell, then hinshaw warm up, then 2 x 200m run + 5 deadlifts. Then just went for it with a mindset of feeling the road. I puctured a car accelerating and its tires biting the concrete, meaning you cant grip the concrete at full speed, I kind of picture myself finding gears to go faster as rounds go by ala froning and friends. It didnt quite happened like that but I kept coming back to that reminder of falling and feeling the run as effortless grupong the concrete and just jept going. Deadlifts were unbroken. So happy! Awesome job everyone who did this, it was hard. Now ee hace a well deserved rest day which I will use toneat pretty good and stay active. I suspect the two ben and jerrys had something to do with me feeling so slugish today. 😆

3rds + 15reps

4 rounds + run + 10 deadlifts

Ouch

7 deads short of 5 rounds

m/58/176

👍

3 rounds + row + 11 deadlifts

Sub 2:00 500m row

 135 lb. Deadlifts.  Weight was light, but I wanted to keep moving

4 rounds + 400 meter run. Rx.

Rx- 5 rounds w/ :17 left on clock
Body weight 151#

Jackie, sub row for run, 95#, 4 rounds +368m

3.5 rounds 
Treadmill 1000 min pace 1% incline 
45 lb dumbells. 

4 Rds Rx
AMRAP 15mins:
400m Run
15 body weight deadlifts (125#)

Had 25secs left after round 4.

Rx’d 
5 rds + 50m

Deadlift 5-3-3-1-1-1
185-225-245-265-265-265

Row 1,000 meters: 3:26.5 - 3 second PR

scaled it too a 200 m run and 55 kg deadlifts (I weigh around 64 kg at the moment). I'm a terrible runner and a decent deadlifter but there was obviously going to be interference between both movements. So I decided to scale both ends to try and push for those 7 rounds. I got 6 rounds + 150 m on the run. Great workout to really push the limits!

I love the simplicity of this workout. I view this as a session where there should be fast transitions between movements and athletes should be working at a hard pace for the majority of the workout. Achieving 6+ rounds would be a great goal and I’d like to see nobody get less that 4 rounds. Here are some thoughts on scaling:

Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance or modify the movement to another monostructural exercise, on an individual basis, if needed. A general guideline that I will use will be to have no run last longer than 2:30. 

Deadlift: I consider the intent to be a moderate load where the athlete can complete at least a few rounds unbroken. I will modify loads for my athletes to achieve this goal. When needed, I will reduce reps as needed to help maintain intensity.

33/154lbs/male/5’10’’

5 rounds complete with 15 seconds to spare

5 tours complet .
400 m run 13 km/h tout le long. 
15 deadlift db 2í—40kg .
Poids de corps 80kg .

M/ 22/ 5'11"/ 195lbs
5 Rounds + 400 M Run

4 rounds (+300m)
Subbed/scaled to : 400m run / 25 DL with 2 waterjugs (22.5kg each)
M / 40y / 176cm / 72kg

4 rounds + 400m run + 7 deadlifts

Body weight - 168lbs, used 75lb dumbbells for deadlifts and I had to cross a 25 with a 50.  Not sure if the barbell at 170lbs would have been easier or harder.  The grip in my left hand gave out a few times.

3 Rounds + 400 Meter Run //  Perfect workout after Monday-Wednesday workouts at my box. Gotta push myself to complete the run quicker. 

5 rounds at 175lbs 

M/29/170lbs/6’1”

Drive way work with barbell on cement , run on street - sl hily 2.5 rounds with Rx weight ( heavy-  ish) but no  dropping bar. Atlanta heat

4 rounds in 15 mins of:
2 min continuous heavy bag free play (striking, kicking, shadow boxing)
15x DL, two 50# DBs (~55% body weight)

5 rounds + .5m airdyne
Scaled to 135 DL
Hammy not cooperating 

RX - 4 Rounds + 300 meters. 

M/44/6'2"/180#

Rx'd 
5 rds + 100m 

5+100m Rx at 175#

4 rounds
Scaled
1k Bike Erg
225 DL
Perks of being overweight 

3 rounds + 300m run
Completed 4th round in 17:11
All deadlifts unbroken at 165#.  I'm just too slow a runner now.  Gonna start dedicating my weekends to 400s and 800s.

56/5'8"/160#

3 rounds rx
Body weight 218 deadlift 225 

Man! I was sooo slow, super tired from yesterday. It’s raining all day long here so I did 
a 15 min AMRAP of:
500m row
15 body-weight deadlifts 
score: completed 5 rounds and had 3 or 4 sec left in round 6 so wasn’t able to get on the concept2 rower again.
Male/35 years old/weighed in at 75,9KG (167.33LB) did deadlifts at 77,5KG (170.85LB)
*next time going for 6 full rounds!!!
Have a great day everyone!!!

DL @ 147.5lbs (I weigh 147)

4 rounds + 300m

Ugh, I expected to make 5 rounds. Struggled to keep moving on DLs.

155-15 reps
205-30 reps
3/4 mile run 

5 rounds, 200 m run and 15 DL 176Ibs per round

4 rds + 400m run + 5 deadlifts Rx @ 190lbs

Each run just got slower and slower.

RX’d 4 times, 7.5 pace deadlift 195lb, weighting in at 189lbs. Finished 4 sets with 20 seconds to spare, Thanks Steve Day & John Keenan, you both pissed me off so much that you helped make that last 4th effort thinking this aint that hard. 

39/235lb/male/ 5’10”

3.5 at RX. 

39/235lb/male/ 5’10”

3.5 at RX. 

39/235lb/male/ 5’10”

3.5 at RX. 

Warm-up for 190815:
GENERAL WARM-UP

"Hinshaw Warm-Up"
At a walking pace, perform each exercise in 10-meter increments:
- High-knee karaoke, over-the-hurdle, knee-to-chest, figure 4, walking lunge with reach, lunge with torso twist, and toe touch
At a jogging, perform each exercise in 10-meter increments:
- High-knees, butt kickers, straight-leg run, side step, side step with jumping jacks
At a walking pace, perform each exercise in 10-meter increments:
- Toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of feet, walk on inside of feet
In place, perform each exercise for 20 seconds:
- Seated arm swings, and standing arm swings
Perform each drill drill with an increased effort:
- 100-yard shuttle run
- 20-yard run with a 10-yard slow down
- 40-yard run with a 10-yard slow down
- 60-yard run with a 10-yard slow down
Run 200 meters as past as possible
Video: https://www.youtube.com/watch?v=VW42KKmjEZY

SPECIFIC WARM-UP

Deadlift
2 rounds of:
5 deadlifts from the floor to the knees, pausing for 3-seconds
5 deadlifts from just below knees and finish at top
5 deadlifts
*Round 1: Using an empty barbell:
*Round 2: Using a barbell with light bumper plates

Build up
Build to working weight by doing 3 sets of 3 reps, increasing load each set. After each set 100 meters at a moderate pace.

INTENDED STIMULUS
.
¡Ay mis hammies! This is an awesome workout, it will push you so hard. There is nowhere to hide here, and there shouldn't. Today is simple, and exactly because of that it is fucking mean. This is a high pace medium effort. We want you to scale so that you can run at a high pace, and the deadlifts are unbroken. Visualize this for today: you never stop. You might slow down a tad when approaching the bar, but there is no stop. If you manage to do this the number of rounds you get will be fine whatever it is. If you need a target, try to get as far as you can into that 7th round. No matter what, today's mantra is: always moving, always pushing.


Keep in mind this: today in both movements you are just moving your body-weight. If you were to run the same distance that you deadlift, the run would be SO easy even though is the exact same weight. The difference in the perceived difficulty is not on the bio-mechanics themselves. It is simpler. In the run gravity is working in your favor, in the deadlifts it is completely against you. ... Duh! I know. This is all but a reminder that running is a technical thing, and if you learn to fall better, it becomes so much easier. Today is a good opportunity for that. Practice your technique and use the feedback of the soreness in your hammies to make sure you are pulling the leg with the right muscles.  


OPTION 1
Complete as many rounds as possible in 15 minutes of:


400-m run
15 deadlifts at 75% of your body-weight


OPTION 2
Complete as many rounds as possible in 15 minutes of:


300-m run
15 deadlifts at 50% of your body-weight


OPTION 3
Complete as many rounds as possible in 12 minutes of:


200-m run
12 deadlifts at 50% of your body-weight

Globo scale: As rxed.  If without a barbell today sub 90% bodyweight dumbbell deadlifts  (2 dbs add up to 90% of bodyweight).  If in a hotel gym with only 50# dbs do 25 deadlifts per round (men) 18-20 (women) .  Sub for run is 15 cal assault bike, 20 burpees, or 50 double unders. 

I’m pausing the clock when I transition from 400’s & deadlifts? 400m sprints at 7.6 is a 1:56 pace, 116 seconds divided in 900 seconds is 7.76 rounds of 400’s= just shy of 2 miles or 1.75 miles & since this calls for 15 body weight deadlifts, I’m doing two deadlifts per round, 2 deadlifts x 7 rounds=14, the last deadlift will be for max ❤️

Champions Club Scaling Notes

RANT: 
I would be tempted to call this Just a Workout if it wasn’t for the time limit. 15 minutes is pretty short for a workout with 400m runs, and they are expecting you to be fast. If you are not fast, then this would be a good one to adjust the distance on the run.

I SHOULD TRY THIS RX’D IF: I can get… say… 6 rounds? Does that sound reasonable? 7 would be pretty sweet.

GROUP VERSION:  as is, just modify the run. Modifying weight lifted goes without saying in my opinion.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: same as group

INJURY VERSION:
Upper-body injury — as is
Middle-body injury — bike/alternate rounds between max reps push-up and pull-up
Lower-body injury — 1:00 hollow hold for run, 15 toes to bar sub for deadlift

WARMUP:
Running jump rope — run prep
Hip extension — deadlift prep
Squat — reminder that deadlifts are just weird-looking squats
Plank — midline prep
Handstand (maybe walk) — prep for running and falling

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. Not fun if scaled right.