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September 11, 2019

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Workout of the day



5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments. | Compare to 180605.

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Comments on WOD 190911

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Steven ThunanderSeptember 11th, 2019 at 12:15 am

Globo scale: as Rx. Control the bar down to the ground after each set if using iron plates. If your gym bans overhead squats do 15 front squats 115/75lb. If you are without a barbell today do 10 OHS left handed then 10 OHS right handed per round, 35/20lb dumbbell. If overhead movements are banned, do 15 front squats, 50/35lb dumbbells. Subs for running are 500m row or 22 calorie assault bike.

Jim RixSeptember 11th, 2019 at 12:28 am

Nancy is a great workout, but not exactly what I was expecting on 9/11.

Chris McLaughlinSeptember 11th, 2019 at 1:09 am

I was thinking the same, ive been waiting all day to see what kind of special workout theyd put for 9/11

Roux NelsonSeptember 11th, 2019 at 2:09 am

Yeah, same here. Might just go with the workout my box has planned...

Allan FrenchSeptember 11th, 2019 at 3:08 am

Yup watching Misfits tribute and thinking the same thing. 2001m Row 3 Rounds of: 9 Thrusters 135/95 11 T2B 9 Snatches 135/95 11 T2B

Bennett NovakSeptember 11th, 2019 at 9:05 pm

Considering that HQ is pushing for more international involvement it isn’t surprising. There are plenty of hero wods posted out there you can choose from. I made my own: 9 rounds for time 55 double unders 11 kbs 11 burpees 55 for those that died in pentagon, 9&11 are obvious, two other movements for the twin towers falling since both are up down. Can move through it pretty fast. 25:50 was my time.

Chris SinagogaSeptember 11th, 2019 at 12:40 am

Champions Club Scaling Notes RANT: There are a few benchmark workouts that are really difficult to treat like benchmarks because of the movement demand. So say you can’t do 95-lb. overhead squats because you’re inflexible; doing 15-lb. bar overhead squats for 15 reps probably won’t get you the stimulus that’s intended for something like this. So this is where it’s important to remember that squatting is squatting; front squats, back squats, goblet squats, dumbbell squats, and every else are all legit. And so it going really really slow, or even a static hold. I SHOULD TRY THIS RX’D IF: I can go under 20 minutes GROUP VERSION: I’ll probably mix both heavy and tempo in place of OHS when people can’t. So if you aren’t doing OHS that feel heavy, then we’ll go slow goblet, front, or back squats. Runs are modified based on cadence. I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is, especially mixing in the other kinds of squats INJURY VERSION: Upper-body version – sub 25 one-arm dumbbell snatch for ohs Middle-body version – bike 1:00, handstand hold 1:00, alternate for 5 rounds Lower-body injury – I’d turn this into a For Quality session breaking down the OHS. So 5 rounds slow of: 15 seated dumbbell press, 15 strict knees to elbows WARMUP: Jump rope – always Handstand – overhead squat prep Hollow rock – midline prep for running and ohs PVC OHS – obviously [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7

Ashish ChoudharySeptember 11th, 2019 at 1:18 am

20 min

JP HornickSeptember 11th, 2019 at 1:23 am

What happened to the hero wods?

Bennett NovakSeptember 11th, 2019 at 9:05 pm

HQ is looking to be more international and most of the hero wods are country specific

Juan AcevedoSeptember 11th, 2019 at 1:46 am

INTENDED STIMULUS . Sweeeet! Learning day. If you did not do 190907 go and check out our post for that workout. Today is such an awesome day. We get to do a classic benchmark and compare our result with our previous attempts, and also with what we did a few days ago. Just like we said for 190907, this is a fun fast workout. It is meant to be a non-stopping workout: from the bar to the bar without breaks. On the same token, the workload for both wods is almost the same. This all implies that if you find a big difference between your two performances, then you found a hole in your fitness that you should address. Is your stamina weaker than your aerobic capacity, or vice-versa? Does the increase in weight kill your legs? Is it the number of reps? The answer to all these questions will tell you a lot about your capacity. Today we want that feedback. Whichever scaling option you choose for 190907, keep it equivalent today. Commit to no breaks! . OPTION 1 5 rounds for time of: 400-m run 15 overhead squats Load range: 55 lb. - 80 lb. OPTION 2 5 rounds for time of: 300-m run 15 overhead squats Load range: 35 lb. - 55 lb. OPTION 3 5 rounds for time of: 200-m run 15 overhead squats Load range: 30 lb. - 45 lb.

John KeenanSeptember 11th, 2019 at 11:09 am

190907: 13:09 190911: 12:16 :53 reduction. Implies greater efficiency over same work? All reduction in high HR levels. Non C2 rower.

Juan AcevedoSeptember 11th, 2019 at 1:47 pm

Hell yeah! That's what it means!!! Especially with the HR reduction. Your system is just more efficient at producing work!!!

Jim RixSeptember 11th, 2019 at 3:54 am

From WODWell, a 9/11 tribute WOD: For Time 2001 meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bar 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 meter Row

Mike AndridgeSeptember 11th, 2019 at 10:41 am

Thanks Jim!

Chris CheneySeptember 11th, 2019 at 11:33 am

Thanks brother. I'll be doing this today

Coastie NickSeptember 11th, 2019 at 9:10 pm

9/11 commemorative WOD- Rx’d 32:20 Thanks for posting, Jim!

Antonio IvanovSeptember 11th, 2019 at 9:55 am

did it with 30 kg OHS broke down on the last round of OHS, got 0. 29 mins

Mike GuttoSeptember 11th, 2019 at 10:35 am

17min40sec. 5 rds of banded runs for 1min30sec and 10 OHS @83lbs

Mike AndridgeSeptember 11th, 2019 at 10:41 am

WODwell and Jim R suggestion/sub 9/11 tribute wod, scaled to 2001m row 11 box jmps 24" 11 thrusters 35# kettlebells 11 CTB strict 11 Pwr Cln 115# 11 hspu strict 11 kbs 2 pood 11 TTB strict 11 DL 135# 11 push jerk 95# 2001m row 41:36 m/49/175

Jim RixSeptember 11th, 2019 at 1:48 pm

Nice job Mike, w/ strict CTB and HSPU. Those have always been very tough for me.

Claire Fiddian-GreenSeptember 11th, 2019 at 11:38 am

Did the 9/11 WOD suggested by Jim Rix. Scaled some movements. Completed in 36:25. Lost time adding and removing weights on the barbell. 2,001 m row 11 box jumps 24” 11 thrusters 85# 11 C2B inverted rows 11 power cleans 95# 11 strict HSPU feet on 24” box 11 KB swings 44# KB 11 toes to bar 11 deadlifts 125# 11 push jerks 75# 2,001 m row

Jim RixSeptember 11th, 2019 at 1:47 pm

I needed that time, changing weights today, to breathe. I picked my loads in part to make the changes as easy as possible.

Matt ZeroSeptember 11th, 2019 at 12:11 pm

Rx’d - 14:06

Eric O'ConnorSeptember 11th, 2019 at 12:22 pm

This is a classic benchmark workout that utilizes light loads to test endurance, flexibility and stamina.  Faster times will be under 12:00-13:00. I will try to scale most athletes so that they do not exceed 17:00-18:00. However, being that this is a benchmark test, if an athlete wants to attempt this workout as prescribed, and will take upwards to 20:00, I will allow them to do so. Here are some other scaling thoughts: Run: If an athlete cannot complete 400 meters in under 2:30 or so, consider scaling the distance of the run. Overhead Squat: If the athlete cannot complete all 15 overhead squats unbroken, on all rounds, consider scaling to a load that allows them to do so. Being that this is a benchmark test, all athletes will perform some form of an overhead squat. This will allow them to gauge progress in the future, when this workout is retested. If needed, I’ll even have athletes use a PVC pipe and/or elevate the heels slightly which will allow them to keep a more vertical torso in the squat. Resist the urge to change this movement to another squatting variation. Here is a lesson plan I have used in the past: General Warm-up 2 Rounds of: 200m Jog 10 Cossack squats 5 Inchworms with a push-up 10 Spiderman crawls 5/5 Windmills 0:30 Reverse gip hang from the bar Specific Warm-up- With PVC 10-20 PVC pass throughs 10 Air squats, slow 5-10 “Waiters" overhead squats 5-10 Overhead squats Build-up 10 Overhead squats with an empty barbell 3-4 sets of: 3 overhead squats with a 3-second pause in the bottom *Run 100m after each set. Athletes can build to loads slightly above the intended work weight for the day, but should not deviate from sounds mechanics. *Athletes can also practice performing a squat snatch on the first rep from the ground to maximize efficiency in the workout. Cool Down 500m Row, easy 1:30/1:30 Couch stretch 1:00-2:00 Foam roll upper back

Sebastien FitzpatrickSeptember 11th, 2019 at 12:25 pm

16:55 Rx

Sebastien FitzpatrickSeptember 11th, 2019 at 12:57 pm

My lifetime PR was 17:47, so now I’m confused as to the blunder that was the first day of this cycle then the PR today.

Jim RixSeptember 11th, 2019 at 1:40 pm

From WODWell, a 9/11 tribute WOD with my subs/scales: For Time 2001 meter Row, about a 2:05 pace 11 Box Jumps 24 in 11 Thrusters (95 lb) 11 Pull-Ups 11 Power Cleans (115 lb) 11 Piked Handstand Push-Ups, feet on box 11 Kettlebell Swings (1.5 pood) 11 Toes-to-Bar 11 Deadlifts (175 lb) 11 Push Jerks (95 lb) 2001 meter Row, about a 2:11 pace 30:24 Oh, for all the changes and losses that occurred and were set in motion 19 years ago today.

Jim RixSeptember 11th, 2019 at 1:45 pm

18 years ago. Math after a workout...not my wheelhouse.

Mike AndridgeSeptember 11th, 2019 at 2:04 pm

Good work Jim. Thanks for sharing the wod. My rowing is just abysmal.

Michael ArkoSeptember 11th, 2019 at 1:51 pm

55-lbs OHS 18:58 I used roughly the same conversion I used over the weekend (75/135 ~ 55/95) and ended up with about same time.

Bryan RosenSeptember 11th, 2019 at 1:58 pm

Warm-up for 190911: GENERAL WARM-UP 2 rounds of: 200-meter jog 10 cossack squats 5 inchworms with push-up 10 Spiderman crawls 10 windmills (5 per side) 30-second reverse grip hang from bar SPECIFIC WARM-UP Overhead squat 10 PVC pass-throughs 5 PVC hang power snatches 10 PVC overhead squats 5 empty barbell overhead squats Build up Complete 3-3-3 overhead squat increasing in load each set. > Run 100-meter after each warm-up set.

Hendrik BünzenSeptember 11th, 2019 at 1:59 pm

13:50 rx’d

Russel OlofsonSeptember 11th, 2019 at 2:36 pm

look back 4 days... just saying.

Stacey ThompkinsSeptember 11th, 2019 at 2:57 pm

M/44/6'2"/180# 9/11 Never Forget Rx'd 14:57 went unbroken...about 1 minute faster than compare to that was performed on a TM @ 1% incline.

Steven OdomSeptember 11th, 2019 at 3:09 pm

Rx’ed 18:59

Vincent DahlqvistSeptember 11th, 2019 at 3:14 pm

20:40 Rx

Glen OlsonSeptember 11th, 2019 at 4:09 pm

I was curious what the workout was on 9/11. I looked up the 010911 WOD and here is found: Ten rounds for time of: 5 Pull-ups 5 Push-ups 5 Squats (free-squat or "air squat") 5 Sit-ups (on Roman Chair/Glute-Ham Developer) 5 Back Extensions No cheating, super-clean technique. That could be an interesting tribute as well. We will never forget and we will move forward! Get after it!

Steve DaySeptember 11th, 2019 at 4:36 pm

Nancy - 16:06 1% incline on treadmill 35 lb dumbbells for OHS 5 min break then Jim's 9/11 suggestion: 2001m row 11 box jumps 20" 11 thrusters 35# dumbbells 11 pullups 11 Power Cln 50# dumbbells 11 hspu 11 kbswing 50# dumbbell 11 TTB 11 Deadlift 50# dumbbells 11 push jerk 35# dumbbells 2001m row 26:12

Nathan WraySeptember 11th, 2019 at 5:04 pm

14:40rx Male 45yrs 5’9” 157lbs Thank you to all who serve, have served, and have sacrificed

Elizabeth CheekSeptember 11th, 2019 at 5:53 pm

15:05. RX. So thankful today.

Viktor WachtlerSeptember 11th, 2019 at 6:14 pm

18:57 RX A bit slower than last time, but I was running 100m shuttle runs. OHS unbroken. 43/1.78m/75kg

John ClarkeSeptember 11th, 2019 at 6:15 pm

Globo WOD: 5 rounds: .25 mile run on treadmill 15 dumbbell front squats, 25lbs 10:55

Nicole DeaverSeptember 11th, 2019 at 7:08 pm

2.1 mile easy hike Nancy 17:27 Rx Compare to: 17:23 Rx (PR) Then adapted from Feroce Fitness 9 Rds 11 box jumps 20" 11 hanging knee raises 11 DB clean & jerks (20# DBs) 11 Single Unders 19:53 🇺🇸

Jade TeasdaleSeptember 11th, 2019 at 9:22 pm

Nice training day! Got lots done!

Romain GrelierSeptember 11th, 2019 at 7:24 pm

NANCY RX 18:58

Richard KnottSeptember 11th, 2019 at 7:35 pm

33/192cm/84kg Scaled to: 5 Rounds 500m row 15 OHS @ 10kg 20:28 Gutted I didn't break 20 minutes.

Greg FairbanksSeptember 11th, 2019 at 8:00 pm

5 rds 200m sprint 10 OHS 65# 16:08

Lee BrockSeptember 11th, 2019 at 8:25 pm

12:35 rx, plus 55 high pulls to cap

Marlies SeverynSeptember 11th, 2019 at 9:03 pm

Many thanks, Jim. This seemed like an appropriate thing to do today, especially since I wear a camo for a living. From WODWell, a 9/11 tribute WOD: For Time 2001 meter Row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (115 lb) 11 Handstand Push-Ups (I did these to an AbMat) 11 Kettlebell Swings (24Kg) 11 Toes-to-Bar 11 Deadlifts (115 lb) 11 Push Jerks (85lb) 2001 meter Run Finished in 39:54. Swapped the order of the run and row as we only have one rower at the work gym. Did the push jerks at 85 lbs as it was easier to math that way.

Nicholas ScottSeptember 11th, 2019 at 9:26 pm

22:43 Ohs-45lbs

Jade TeasdaleSeptember 11th, 2019 at 9:29 pm

Wanted to do 55# last time, but brought wrong plates to my track! 😂 No elevated heels this time and 10 #s heavier. 19:09 RX Runs were consistent & I took less breaks! First round 5-5, & then, I thought “nah, I’m not picking it up twice every round!” Unbroken after that! Really happy! Broke toe was taped!

Jade TeasdaleSeptember 11th, 2019 at 9:36 pm

Never Forget!!! Love ❤️ & support & thanks to all military, law enforcement & first responders! Keep the training up, you never know what could happen! Train like lives depend on you...Because they do!!! AEMTs are the best! 😉😎 MEDICS GOT TO STICK TOGETHER! (Also, Type 2 Firefighters!) RANT: Wildland guys & girls hardly get any attention!

R AlbersSeptember 12th, 2019 at 6:28 pm

Definite props to EMTs/Paramedics and wildland FF guys and girls. Under paid and hopefully not under appreciated. Been both and had to move on. Loved the jobs!! Some of the best people ever!

Shane AziziSeptember 11th, 2019 at 10:16 pm

21:16 Rx

Troy BruunSeptember 11th, 2019 at 10:19 pm

13:20 65lbs

Michael BishopSeptember 12th, 2019 at 12:03 am

Did the muscle up WOD this morning so I decided to take it easy on my shoulders again 10 reps at 75 lb 14:14

Michael BishopSeptember 12th, 2019 at 12:14 pm

this morning's wod was the dumbbell thrusters not MUs

Michael BishopSeptember 12th, 2019 at 12:18 pm

My RX pr is 18 mins - I should have checked this before hand

Mike LongSeptember 12th, 2019 at 12:17 am

19:35 Rx

Joseph AmayaSeptember 12th, 2019 at 1:27 am

Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♂ 25 lb. 22:00

Lincoln KergerSeptember 12th, 2019 at 1:32 am

First time posting. I decided to run a Murph for 9/11 vice the WOD. 32:14 no load then 20 min OHS mechanics and stretching

Laura EcheverriSeptember 12th, 2019 at 2:04 am

19:45 min 20 lb

Daniel OrozcoSeptember 12th, 2019 at 2:28 am

13:15 Replaced the 400m runs with 100 double unders Overhead squats performed with single hand, 16kg kettlebell, 10 on each hand.

Js SmithSeptember 12th, 2019 at 2:38 am

Scaled to 3r/t 500m row 15 overhead squats, 35# 15:13 That’s all I had today. Starting to bounce back. 👍🏼

Ruthie LloydSeptember 12th, 2019 at 11:11 am

F/49/5'6"/145 scaled: 10 OHS, 55# 17:23

R AlbersSeptember 12th, 2019 at 2:57 pm

17:50 scaled 55# OVHD Sqt *went lighter to work intensity. Really want to work strength, but, a good CF'er once told me: 1st technique & skills, 2nd intensity, 3rd increasing loads. My HR was averaging too low during my metcons and so I am scaling back weight to work on higher intensity, HR and speed/power.

Brendan MullanSeptember 12th, 2019 at 3:27 pm

Scaled to 50kg back squats 15.55 min 👍

Lucas AllanSeptember 12th, 2019 at 5:26 pm

M/43 13:57 rx

Coastie NickSeptember 12th, 2019 at 10:15 pm

17:20 Rx’d

Tripp StarlingSeptember 12th, 2019 at 10:49 pm

Scaled weight to 65# 16:42 Disappointed with the time, last time at 65# did it in 14:50. BUT form was much better, focused on internally rotating shoulders and fought to keep them from rotating out, very difficult. Legs were just dead for the runs.

Tripp StarlingSeptember 12th, 2019 at 10:50 pm

OHS to med ball

Patrik HermanssonSeptember 13th, 2019 at 6:49 am

Scaled to 65 lbs. Time:25:20

Tyler WoodSeptember 13th, 2019 at 1:14 pm


Dmitry ZolotyhSeptember 13th, 2019 at 7:24 pm

19:43 Rx

Christopher VoghtSeptember 13th, 2019 at 8:20 pm

Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♂ 95 lb. 15:30

Christopher VoghtSeptember 13th, 2019 at 8:22 pm

15:22 on 180605

Chase HilandSeptember 13th, 2019 at 8:30 pm

M/34/5'10"/190 Rx'd 15:28 (PR) Was hoping sub-15:00, but didn't have the lungs today. Oh well, still a PR.

Scott WiedmeyerSeptember 13th, 2019 at 9:23 pm

33 / M / 5'9" / 137lbs 4 rounds: Run 200m 25lb dumbbell OHS x15 19:39

Jd HankinsSeptember 14th, 2019 at 12:05 am

M52/6'1"215 RX'd 17:48 1%treadmill

Lea StephensonSeptember 14th, 2019 at 8:50 pm

18min 12sec. First Time I've ever done a crossfit workout

Hank McKibbanSeptember 15th, 2019 at 10:29 am

15:09 rx 180608 - 14:18 rx (treadmill)

Mark LawrenceSeptember 17th, 2019 at 3:03 am

Second day back from sickness, the runs felt like lead weights, but we put the work in! OHS @ 65lbs 27:42