CrossFit | 191001
Tuesday

191001

Workout of the Day

106

For time:

Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters

♀ 75 lb. ♂ 115 lb.

Post time to comments. | Compare to 050729.

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Comments on 191001

113 Comments

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Doug Brubacher
July 24th, 2021 at 3:51 am
Commented on: 191001

CFWUx2 thr 10*45 3*95 5*95 3*106 3*117

29:58

115 thr

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Brian W
January 4th, 2021 at 9:47 pm
Commented on: 191001

19:40.77

95# thrusters

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Emily Jenkins
March 31st, 2020 at 3:45 pm
Commented on: Coconut Lime Poached Salmon

I've made this a couple of times now, super easy and only a few ingredients. We used the extra sauce on veggies the next day.

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Kury Akin
January 10th, 2020 at 4:37 pm
Commented on: 191001

22:11. 2/1/0.5k rows, 20kg dbs

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Cy Azizi
October 29th, 2019 at 9:10 pm
Commented on: 191001

25:29 105#

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Jeff Chalfant
October 22nd, 2019 at 9:08 pm
Commented on: 191001

23:13 rxd -all cardio limited for me. 1st mile in 8:45 Broke thrusters 6-3, 6-5-4, 5-5-5-6

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Dan Kremer
October 22nd, 2019 at 4:15 am
Commented on: 191001

22:30 Rx’d

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Morgan Greene
October 13th, 2019 at 5:24 pm
Commented on: 191001

18:32

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Melissa Cherie Smith
October 10th, 2019 at 9:17 am
Commented on: Air Squat Progression

I love that you are using older people in these videos .So often older people think they are just not capable of performing a full range air squat . These videos show that with the right scaling and perseverance to technique no one is too old to master the air squat .

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John Campion
October 9th, 2019 at 12:43 pm
Commented on: 191001

75#

15:22

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Alex Pham
October 5th, 2019 at 7:27 pm
Commented on: 191001

30:18

95 lb thrusters

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Shane Azizi
October 5th, 2019 at 4:53 pm
Commented on: 191001

20:46 Rx

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Claire Fiddian-Green
October 5th, 2019 at 3:26 pm
Commented on: 191001

Rx. Thrusters unbroken for set of 9, then 10+5 for set of 15, and 10+6+5 for set of 21.

Completed 191005.

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Tony Martin
October 5th, 2019 at 1:38 am
Commented on: 191001

M/50/76"/252#


Row 2k, 9 Thrusters @ 75#, Row 1k, 15 Thrusters @ 75#, Row 500m, 21 Thrusters @ 75#


T=22:08


I thought I would be under 20 minutes, but the thrusters kicked my butt.

Comment URL copied!
Samuel Riley
October 4th, 2019 at 11:19 pm
Commented on: 191001

23:10 rx

Running outside on the 4th of October at 92 degrees isn’t fun

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Scott Jacobson
October 4th, 2019 at 9:46 pm
Commented on: 191001

5’8” / 170 lb / 21 / M


18:08


Subbed Thrusters for 50lb Dumbbell Thrusters

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Chase Hiland
October 4th, 2019 at 8:56 pm
Commented on: 191001

M/34/5'10"/190


Rx'd 22:21


Running is getting better, but still not quite where it needs to be.

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Christopher Voght
October 4th, 2019 at 6:16 pm
Commented on: 191001

For time:


Run 1,600 meters

9 thrusters

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters


Hotel gym - tread mill and 50# DB’s

20:16

Comment URL copied!
Brendan Mullan
October 3rd, 2019 at 11:42 pm
Commented on: 191001

Scaled to 16kg dumbbells

24.43 min

Better late than never 😅👍

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Coastie Nick
October 3rd, 2019 at 7:19 pm
Commented on: 191001

Rx’d

21:48

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Andrew Sylvia
October 3rd, 2019 at 7:53 am
Commented on: 191001

18:52 M30 95lbs

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Andrew Sylvia
October 3rd, 2019 at 7:53 am

Probably should have gone Rx instead

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Giuseppe Petrillo
October 3rd, 2019 at 5:57 am
Commented on: 191001

Gius 17:44

Dan 28:08

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Matt Zero
October 2nd, 2019 at 9:42 pm
Commented on: 191001

Rx’d 16:00

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Jade Teasdale
October 3rd, 2019 at 2:19 am

Crazy Good Time! 🔥

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Chris Meldrum
October 2nd, 2019 at 6:12 pm
Commented on: 191001

As rx’d, 19:50.


Nice WOD, like the structure. But damn it was hot out there today. 95 degrees and running are not a great combo. First run was 7:30 (should have maybe gone a bit faster). The 8 and the 4 were similar pace. Unbroken on first set of thrusters, then did 10-5 and 7-7-7. Really worked to get under 20 at the end. Went 20s on for 7 thrusters then 20s rest, then repeat. On the floor for a good while after this.


46m/5'10"/180

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Jade Teasdale
October 3rd, 2019 at 2:19 am

Yup! Similar experience! 😂

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Stacey Thompkins
October 2nd, 2019 at 4:43 pm
Commented on: 191001

M/44/6'2"/180#


Women's rx'd

17:44

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Jeffrey Howard
October 2nd, 2019 at 3:30 pm
Commented on: 191001

18:49 Rx

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John DIFABIO
October 2nd, 2019 at 1:31 pm
Commented on: 191001

20:19 95lb

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Richard Truhn
October 2nd, 2019 at 12:38 pm
Commented on: Air Squat Progression

Thank-you for creating these videos and making them freely available to everyone.


CrossFit.com and the YouTube videos featuring Gregg Glassman and other CrossFit people are making a huge, positive difference for my 74 year old wife and I.


I immediately learned the importance of the squat with my first lesson in a local CrossFit box 3 weeks ago. I could not do even one squat, and I needed the assistance of a rubber band to even stay on my feet. With regular daily practice, and the correct information taught to me by a qualified coach, in one week I was able to maintain my balance, without the band.


My wife began practicing her squats watching the video (using a door jamb for support), as shown in a CrossFit video. She did this without my saying anything to her.


This video is another excellent tutorial.


Gregg has said he, (CrossFit), hopes to serve the under served and elderly. We qualify as both. He is changing our health, and our lives, for the better. His efforts will impact not only my wife and I, but also the many people who know us, and the people who know them.


I have learned through watching many YouTube videos that Gregg is the change he wished to see in the world.

He is changing the world of my wife and I. We, and our family and friends, will be eternally grateful.


(Is it evident I am about to be that person who just will not shut up about CrossFit....?)

Comment URL copied!
Kevin Marshall
October 2nd, 2019 at 2:35 am
Commented on: 191001

Had to scale to 55 dbs and only had a treadmill

18:40

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Robert Blehm
October 2nd, 2019 at 2:30 am
Commented on: 191001

29:39 Rx


Runs were done in an assault air runner which I think is harder than on the ground.

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Jim Rix
October 2nd, 2019 at 2:25 am
Commented on: 191001

21-15-9

kb swings, 53#

burpees

pull-ups

10:27

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Js Smith
October 2nd, 2019 at 1:26 am
Commented on: 191001

Scaled to: Row 2k meters

9 thrusters, 55#

Row 1k meters

15 thrusters, 55#

Row 500 meters

21 thrusters, 55#

25:02


My everything hurts!

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Elizabeth Cheek
October 2nd, 2019 at 12:43 am
Commented on: 191001

Loved loved loved 22:30. Cut total reps by 8. Tight hams.

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Randy Long
October 1st, 2019 at 11:45 pm
Commented on: 191001

95lb thrusters


19:24.

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Edisson Samaniego
October 1st, 2019 at 11:36 pm
Commented on: 191001

18:05 Rx

UN EXCELENTE WOD

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Sachin Sawant
October 1st, 2019 at 11:08 pm
Commented on: 191001

21 minutes

70lbs

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Troy Bruun
October 1st, 2019 at 10:35 pm
Commented on: 191001

17:15

8:44/3:49/1:56

75lb

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Michael Arko
October 1st, 2019 at 10:35 pm
Commented on: 191001

80lbs thrusters

19:34


Runs were kind of slow, each around 8m/mile. I was hoping closer to 7.5.

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Jade Teasdale
October 2nd, 2019 at 3:21 am

SAME! 😂☹️

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Anna Jones
October 1st, 2019 at 10:33 pm
Commented on: 191001

F/46/143/5’6” 94 heat index ...just sayin

24:47

Fairly happy with my times, it just felt miserable. And I’ve never ran an 8 min mile in my life so I didn’t use that as my goal. Used 35lb bar and still paused 2x during 21

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Tripp Starling
October 1st, 2019 at 10:01 pm
Commented on: 191001

Scaled weight to 95#

Rx run distance and thruster reps

19:22

Round of 9 unbroken

Round of 15 unbroken

Round of 21 8/7/6

1600m 8:10

800m 4:30

400m 2:30

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Michele Meschini
October 1st, 2019 at 9:58 pm
Commented on: 191001

RX M/30


24'

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Seth Herman
October 1st, 2019 at 9:54 pm
Commented on: 191001

26:18 rx’d

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Rich Del Vecchio
October 1st, 2019 at 9:47 pm
Commented on: 191001

This is my first time posting to main site. I have been following on here for a while now and have used a lot of the WOD's to work on whatever specific thing I was training for.


I did think todays was going to be easier than it was. I didn't set myself a goal time. Almost did this with a 20# vest too. Thank God I didn't.


Thrusters were @ 95#


Time was 31.04. Im chalking up my extremely slow time to the fact that I did a 2.3 mi run with a vest yesterday with 100 Single Unders between every lap of my neighborhood and then a 10-1 hang clean @ 95# and increased the weight as I was going through it.

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Chris Meldrum
October 2nd, 2019 at 6:13 pm

Welcome to CF - it's good shit.

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Steven Odom
October 1st, 2019 at 9:11 pm
Commented on: 191001

Rx’ed

Had to use a treadmill due to rain and lack of AirRunner

18:02

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Antonio Larco
October 1st, 2019 at 8:33 pm
Commented on: 191001

28:20 rx

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Tom Perry
October 1st, 2019 at 8:13 pm
Commented on: 191001

58 / 172

subbed 2k, 1k, and 500m rows for runs

used 85 lb for thrusters

22:51

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Shaun Stapleton
October 1st, 2019 at 7:51 pm
Commented on: 191001

34/M/195/5’9


Rx 18:06

Outside in feels like 94 degree temps ughhh

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Jade Teasdale
October 2nd, 2019 at 3:20 am

It’s been in the 90s here and humid! 🥵 The heat got to me when I got to work. I was like, WOW! I totally drained myself!

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Robert VanNewkirk
October 1st, 2019 at 7:45 pm
Commented on: Coconut Lime Poached Salmon

Making this dish this week. Thanks.

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Dawn Anderson
October 2nd, 2019 at 9:55 pm

Me too! Making it tonight.

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Nicole Deaver
October 1st, 2019 at 7:26 pm
Commented on: 191001

20:56 Rx

Come on Fall weather!! Hopefully that will help these running workouts to not be as bad. 😂

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Nicole Deaver
October 1st, 2019 at 7:54 pm

8:32, 4:02, 2:05

Pretty happy with the mile, after that the runs got pretty slow.

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Richard Smith
October 1st, 2019 at 7:24 pm
Commented on: 191001

17:26 RX’d.

Laid out on the floor after this one.

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Michael Arko
October 1st, 2019 at 10:36 pm

Me too!! Loved it!

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Jade Teasdale
October 2nd, 2019 at 3:17 am

More like fell out, collapsed, gasped, & died!

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Vincent Dahlqvist
October 1st, 2019 at 7:18 pm
Commented on: 191001

21:05, scaled to 75Ibs

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Lucas Allan
October 1st, 2019 at 6:44 pm
Commented on: 191001

M/44

20:29 RX

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Jade Teasdale
October 1st, 2019 at 6:21 pm
Commented on: 191001

26:52 with a 65# bar! First set unbroken! The other 2 sets broken up twice! (10-5 & 11-10!) Hot & Humid! So much sweat! Running & Thrusters are my 2 least favorite movements. 😂 Thrusters felt easier after all that running though! Weird!

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Nicole Deaver
October 1st, 2019 at 7:29 pm

I’m right there with you, my least favorites too! This was definitely a workout I was thinking about skipping. 🤷🏻‍♀️😂

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Jade Teasdale
October 2nd, 2019 at 3:31 am

Yeah! I’m not alone! 😂😂😂

These perfectly sum up running for me:


http://theawkwardyeti.com/comic/exercise-hurts/


http://theawkwardyeti.com/comic/lung-distance/

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Nicole Deaver
October 2nd, 2019 at 6:02 pm

🤣

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Jeffrey Tratenburg
October 1st, 2019 at 6:16 pm
Commented on: 191001

Subbed rower for running (dealing with bad shin splints at the moment) and subbed double 24kg kettlebells for barbell.

2000m row

1000m row

500m row

Thruster numbers kept the same.

Done in 27:32 tired as shit today

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Dmitry Zolotyh
October 1st, 2019 at 5:43 pm
Commented on: 191001

19:37. Scaled:

For time:

Run 1,200 meters

9 thrusters

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters

43 kg (95 lbs)

Comment URL copied!
John Clarke
October 1st, 2019 at 5:41 pm
Commented on: 191001

Row 2,000 meters

9 thrusters

Row 1000 meters

15 thrusters

Row 500 meters

21 thrusters


19:17 w/ 35lb dumbbells

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Kaylie Huver
October 1st, 2019 at 4:39 pm
Commented on: 191001

23:25 with 25# DBs for thrusters. Ouch.

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Bekeri Bousso
October 1st, 2019 at 4:23 pm
Commented on: 191001

This was one of the most difficult workouts ever but one of the most satisfying. Its the first time I ever did thrusters so I went light on the weights but this workout kicked my butt and pushed my mental limitations.

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Steve Day
October 1st, 2019 at 4:01 pm
Commented on: 191001

17:51

Runs on treadmill w/ 1% incline - around 6:40 pace

Thrusters w/45 lb dumbbells


Shoulder muscle fatigue/strength on thrusters was limiting factor. Only set of 9 was unbroken.

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Jake Molhoek
October 1st, 2019 at 3:51 pm
Commented on: 191001

34:03. That sucked. What a great workout to start CrossFit.

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Jade Teasdale
October 1st, 2019 at 6:23 pm

😂😎👍🏽 no kidding! Don’t Quit!!!

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Kitty Spijker
October 1st, 2019 at 3:33 pm
Commented on: 191001

21:36

75 lbs

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Jake Hutchins
October 1st, 2019 at 2:57 pm
Commented on: 191001

21:09 Rx’d

M/28/200

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Greg Fairbanks
October 1st, 2019 at 2:56 pm
Commented on: 191001

Sub

800m

9 thrusters 95#

400m

15 thrusters 95#

200m

21 thrusters 95#

21:02


My runs still suck

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Luis Beza
October 1st, 2019 at 1:27 pm
Commented on: Air Squat Progression

Why not represent these progressions also with people of 20 years old.


I told a friend who is 23 years old. You need to do the progressions of crossfit.com. And he told me. Which ones?? Those that are for older people.


The reality is that many young people need these progressions too, So I think it would be good to include them in the videos.

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Helen Lawson
October 1st, 2019 at 7:37 pm

I agree. Show videos of older people doing Snatches and Handstand Pushups and videos of younger people that really struggle to do an air squat. I once had a client (for 2 years) that was ranked number 5 in the country in his weight division in Judo when he started CrossFit. He couldn't squat worth crap. After 2 years he was ranked number 2 in the country in his weight class. His squat improved somewhat over that time but could have been better. It wasn't until he started doing Yoga 3 or more times per week that his squat really improved and still not below parallel. Progressions are for everyone!

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Jorden Nielsen
October 1st, 2019 at 12:49 pm
Commented on: 191001

I scaled it with the 2000 - 1000 - 500M row and 75lbs on the thruster, and took 20:02. Brutal but fun! The first 100m of each row was deceptively easy, then I died 😂

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Jeff Strain
October 1st, 2019 at 12:46 pm
Commented on: 191001

19:46

Runs Rx

Thrusters 95#

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Geoffroy Castelnau
October 1st, 2019 at 12:44 pm
Commented on: 191001

19:01

Not too much swimming in this summer period, so decided to sub for : 400m swim / 6 Get up from pool / 200m swim / 9 Get up from pool / 100m swim / 12 Get up from pool

M / 40yo / 176cm / 70kg

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Sebastien Fitzpatrick
October 1st, 2019 at 12:12 pm
Commented on: 191001

20:57 Rx


My mile took 8min 30sec, I was expecting 7min 30sec. It kinda demoralized me, but also set a small fire under my butt to try harder. My legs hurt now.


Here is a picture of how my legs feel:


https://pbs.twimg.com/media/DctalYMXcAE6ySN.jpg

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Nicole Deaver
October 1st, 2019 at 7:52 pm

Perfect picture for today!

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Js Smith
October 2nd, 2019 at 1:28 am

Haha!! Love that pic! 😅

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Bryan Rosen
October 1st, 2019 at 12:03 pm
Commented on: 191001

Warm-up for 191001:

GENERAL WARM-UP


800-meter run


2 rounds of:

15 PVC front squats

15 ring rows

15 PVC shoulder presses

15 hollow rocks

15 hip extensions on a GHD


SPECIFIC WARM-UP


Thruster

All reps done with an empty barbell:

60-seconds of a barbell rack stretch

6 front squats with a 3-second pause at bottom

6 shoulder presses with a 3-second pause overhead

6 thrusters with a 3-second pause overhead

6 cycled thrusters


Build-up

Perform 4 sets of 3 reps, increasing in load each set

> After sets 2 and 4, perform a 100m run.

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Dave DeCoste
October 1st, 2019 at 11:12 am
Commented on: 191001

16:58

Subbed rowing for running. Dealing with a nerve issue in my lower right leg.

M/41/5’8”/160

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John Keenan
October 1st, 2019 at 10:49 am
Commented on: 191001

49/m/6’/205


25:03


2k row

9 thrusters @ 65#

1k row

15 thrusters @ 65 #

500m row

21 thrusters @ 65#


Notes:


22 mins of 25 mins spent in Polar HR zone 5.


5-10 second breaks of round 2/3 thrusters (6-5-4 and 8-7-6)

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John Keenan
October 1st, 2019 at 10:50 am

Oh and I was 100% fasted (24+hour window)

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Troy Lobosky
October 1st, 2019 at 10:46 am
Commented on: 191001

It wasn't that bad. Legs are smoked though!

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Mike Andridge
October 1st, 2019 at 10:22 am
Commented on: 191001

Women's rx

27:06

m/49/175

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Matt D
October 1st, 2019 at 10:16 am
Commented on: 191001

40 YO Male @ RX 21:13

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joseph griffin
October 1st, 2019 at 9:31 am
Commented on: 191001

1600, 8:39 fastest mile on treadmill for me

9 @65

800

15 @65

400

21 @65


27:15

My cardio is trash

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Amedeo Alessio Cerea
October 1st, 2019 at 7:18 am
Commented on: 191001

20:15

95lb

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Hank McKibban
October 1st, 2019 at 5:38 am
Commented on: 191001

19:21 rx

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Jim Rix
October 1st, 2019 at 3:12 am
Commented on: 191001

Awesome workout! I just wish it was a weekend WOD...that's a long workout for a weekday, when running outside at 5:30am would be hazardous. Maybe after work tomorrow, or over the weekend.

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John Keenan
October 1st, 2019 at 9:56 am

Glad to see someone else shares my dilemma. Running at any speed in the dark (on a country road or in a pasture are my choices) just isn’t in my risk matrix any more. Gotta row

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Js Smith
October 2nd, 2019 at 1:27 am

I’ll second that!

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Mark Koransky
October 1st, 2019 at 3:10 am
Commented on: Air Squat Progression

Thank you for posting seniors in the gym! Check out @crossfitpoppie for the work I am doing with my 79yo father in law. Seniors should be encouraged to participate at affiliates!

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Jade Teasdale
October 1st, 2019 at 2:38 am
Commented on: 191001

I was just glad to see that the running came first, & goes down in distance. Working it in reverse would’ve been horrid!

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Brendan Mullan
October 1st, 2019 at 2:37 am
Commented on: 191001

🤢...not today

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Elizabeth Cheek
October 1st, 2019 at 2:01 am
Commented on: 191001

Time goal?

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Juan Acevedo
October 1st, 2019 at 1:57 am
Commented on: 191001

INTENDED STIMULUS

.

This is classic CrossFit! This is how we changed how conditioning used to work. Go to crossfit.com/workout and find the very first dotcom workout ever published online. You will see that today's workout is a variation of that one. The structure of today's workout is meant to help you really ramp up the intensity. The distance in the run decreases, allowing you to keep your pace or even increase it. The load on the barbell is such that even with the increase in fatigue and intensity, you should go for unbroken sets. You want to put yourself in that position in which to set the bar down becomes not an option. That weird spot in which you really want to drop it, but it is not worth it. Aim your scaling today for that. Chose a distance for the first run that you can do in under eight minutes. Choose a weight for the barbell that is heavier than usual, something that is on the edge of your capacity but that you really think you can do unbroken for the set of twenty-one. Today is about celebrating classic CrossFit. Push hard!

.



OPTION 1

For time:

Run 1600 meters

9 thrusters

Run 800 meters

15 thrusters

Run 400 meters

21 thrusters


Load range: 65 lb. - 95 lb.


OPTION 2

For time:

Run 1200 meters

9 thrusters

Run 600 meters

15 thrusters

Run 300 meters

21 thrusters


Load range: 55 lb. - 75 lb.


OPTION 3

For time:

Run 800 meters

9 thrusters

Run 400 meters

15 thrusters

Run 200 meters

21 thrusters


Load range: 45 lb. - 65 lb.

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Edisson Samaniego
October 1st, 2019 at 10:35 am

Muy buenas opciones para escalar a mis alumnos 💪

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Jeff Strain
October 1st, 2019 at 12:45 pm

Thank you for these sentences below. They made me scale the thrusters to 95# but also pushed me to complete each set unbroken.


“The load on the barbell is such that even with the increase in fatigue and intensity, you should go for unbroken sets. You want to put yourself in that position in which to set the bar down becomes not an option. That weird spot in which you really want to drop it, but it is not worth it. Aim your scaling today for that.”

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Juan Acevedo
October 3rd, 2019 at 9:02 pm

You are super welcome!!!! I am glad it helped! I feel this is that kind of workout that if you scale right, it both destroys you but leaves you feeling FIT and accomplished! I thinks it is an awesome workout!

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Paul Roberts
October 1st, 2019 at 1:48 am
Commented on: 191001

And I was hoping to login and find a heavy day...

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Pat Sherwood
October 1st, 2019 at 1:05 am
Commented on: Air Squat Progression

Simple progressions yield powerful outcomes.

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Chris Sinagoga
October 1st, 2019 at 12:42 am
Commented on: 191001

Champions Club Scaling Notes


RANT:

Just a Workout kids. Nothing to rant about.


I SHOULD TRY THIS RX’D IF: my form on thrusters and cadence on running will look the same at the end of the workout as it does at the start


GROUP VERSION: as is


INJURY VERSION:

Here’s the themes: locomotion, monostructural (lots of reps or 1 thing without stamina playing as much of a factor), stamina and endurance mix, kinda heavy but not too much, squatting, overhead, pushing, praying for the coach to cut your workout short and end this misery. If you can do a run/row/bike, then pick one thing to go with that. If not, then pick three things from that category and do an AMRAP in 30 minutes.


WARMUP:

Running jump rope — running prep (pulling)

Squat — thruster prep

Handstand — thruster overhead prep

Pull-ups — overhead plus hanging on to stuff

Kb swing — core to extremity prep


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

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David Smith
October 1st, 2019 at 12:13 am
Commented on: 191001

Are you joking. This looks like murder

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Jeff Strain
October 1st, 2019 at 12:18 am

I was thinking the same thing :(

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David Smith
October 2nd, 2019 at 3:40 am

21:01

90lb dumbbell


That was so terrible. I never want that combo again.

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Steven Thunander
October 1st, 2019 at 12:04 am
Commented on: 191001

Globo scale: sub 2000/1000/500m rows for runs, or 100/50/25 cal assault bike. Dumbbell sub 50/35lb dumbbells for the thrusters.

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