남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211026/
50-40-30-20-10 reps for time of:
Row (calories)=>1cal당 3회
Thrusters
♀ 35 lb. ♂ 45 lb.
Post time to comments./
30분만 실시함/
쓰러스터 30회중 5회/
화요일 저녁와드

CFWUx2
25:43

21:40.55 Rx

18:51 Rx

M/37/6'2/195lbs

26:55 RX

21:58 50-40-30-20-10 sdlhp and thrusters @20kg. Read suggestions (thanks Acevedo and Sinagoga) and although probably a little heavy for me, I thought aiming to beat my last 5k run (23:30) was a good test.

20:42
No rower, so subbed a SDHP (45#) for each calorie. 

24:56

20:55 RX
broke 50 & 40 in two sets, then held on to the rest 

22:35 rxd at 7am

Jay: 25:09 @33lb

50-40-30-20-10 reps for time of:
Row (calories) -- subbed water rower
45# Thrusters -- subbed 20# DB Thrusters

As modified, 17:50.

At the hotel gym; first time with the water rower. Feels similar to Concept2, but can't pull quite as hard. It also has all the same unit metrics, but they are a little funky. For example, I was rowing a 1:45 but only clocking about 18 cals a minute. On the C2, a 1:45 would have hurt more and give me 25 cals. No biggie. Thrusters were unbroken except for the set of 40 (20-20). Shoulders burning.

46m/5'10"/180

21:14 RX
Jello legs 😅 

19:16

Rx
16:13
Thruster 45# all UB

What a great weekend and learning experience at CrossFit Big D! Couldn't have asked for better coaches than Abi, Zach and Jeremy. Was nervous going in to it with an injury but you-all made it much easier. 
A big shout-out to everyone who was there.

Gracias a mis instructores Carlos, Tefy y Rich! Excelente CFL1 aquí en Raramuri Crossfit México. Mis compañeros, estoy seguro, también lo disfrutaron mucho y se llevaron al igual que yo toneladas de conocimiento que vertieron estos maestros del Crossfit staff. Gracias por la dedicación y el apoyo a mis coaches de lujo!!

18:40 Rx
M/40/175

22:09 Rx 

No warm up and just went for it.. Low ceiling in our basement so i did not extend fully on the thursters. 
Time: 13:37

26:56
20 lb dumbbells

Subbed 500/400/300/200/100 Run.  Did 24m 35s.  First time trying a WOD other than a hero work-out.  Poor Range of Motion on Thrusters-anyone have coaching on that?

Level 2 in Atlanta this weekend was well worth the money and time spent. Chuck and Natasha made us strive for perfection and nothing less. This course has restarted my passion for CrossFit. Wishing the best for everyone that attended this course as you continue your journey! 

Subbed
50-40-3?-20-10 reps of
20kg  kettlebell SDHPs
Tuck jumps
20kg kettlebell thrusters
23:44
43/1.78m/75kg

The energy and passion that Joe Degain and Becky Harsh shared with the participants of the L2 training in Columbus, OH this past weekend was simply amazing and revitalizing. "Don't become complacent", get your L2 and "Bring a bigger you" to your clients. 

M/37/215lbs/6ft3in
Rxd 13 min 54sec
Time on the rower 8 min 22 sec
Burning squats ...

23:12
Scaled/subbed to :
40-30-20-10-5 reps of dumbbells sumo deadlift high pull (9kg each Db)
40-30-20-10-5 reps of dumbbells thrusters (9kg each Db)
160-120-80-40-20 reps of single-unders
M / 40yo / 176cm / 71kg

18:58

Rx 
30:30

16:31

First time posting, long time Crossfitter. Not sure when it changed, but thought you had to be subscribed to the Journal to comment. Glad it's not that way anymore! 

Scaled
50-40-30-20-10
SDHP 30# KB
Thrusters 15# DB
22:43

Holy legs!

Awesome L1 experience in Glasgow. Can't thank the coaches enough for their patience and knowledge and willingness to pass that on. Brilliant bunch of people that showed up trying to educate themselves a bit more. Loved it. 

Completed on 10-28 
19:02 Rx

subbed 22.5# DB's
20:57

M/34/5'10"/190

Rx'd 21:08

Rx’d 
17:50

26:25

10/10 would recommend attending a L2 seminar. Becky and Joe were amazing to say the least! They helped me grow and become a better coach. I took my course at the Rogue facility or CrossFit Columbus. 

Thank you for yet another amazing piece. I am sharing this with my parents. I have an uncle who suffered a seizure, after which they detected a brain tumor. Doctors treating him couldnt specify if tumor had caused the seizures, which made him fall badly while having a shower, or if they were two separate incidents. After reading this piece and having read some essential articles on tumor formation, I can see somewhat more clearly it is all linked together to oxidative stress, which in turn is related to our fuel. This and the one on Eisenhower are so illustrative and clear. Thank you.

21:00rxd this is a sneaky workout doesn't sound like much time to improve pacing 

As rx’d
26:41

19:30 Min

Row (calories)
Wallballs (9kg)

M/47/193cm/94kg

30:40 rxed
I just "love" anything with overhead postion. 

This weekend in Baltimore was amazing! Coach Maggie and Coach Austin were tremendous...true leaders in this sport. I’m so grateful for the experience. #gonats

Great weekend @ CrossFit Big D! So much info & quality instruction. I walked away with a load of practical application that will not only help me develop as an athlete, but also as a coach. Major thanks to Abi, Zack & Jeremy for doing what you do in promoting legit health and fitness. 

18:49 Rx

Juan A’s Option 2:
45-35-25-15-5 reps for time of:
-Row for calories
-Thrusters (35#)

16:13

Right hip pretty tight since last week, so went with the option with lightened load and fewer reps. Did it all unbroken, and felt good!

Rx'd
22.34 min 😅

vamos raramuri

26:16 
50-40-30-20-10
10 lb dumbbells

16:29. Rx’d. Quad pump, ouch!

Thanks to Pablo, Greg, Brentnie, and Jared at CF Funky! Had a great weekend and learned a lot! Now on to that strict muscle up.....

23:08 Rx 

36:36

17:17 - Rx
Unbroken 

19:28 as rx’d 

Wow

Scaled to 40-30-20-10; 18:07

Partied a little hard this weekend, no intensity but broke 21 minutes somehow

20:46

21:10 rx

I'm still experiencing post CF-L1 hangover!! Thank you to Pablo, Greg, Brentnie, and Jared for being awesome trainers. You are the best and I am thankful for the opportunity to be taught by you for a weekend. Cheers to the next "celebration of knowledge!"

26:20 skierg 

Rx 19:38

18:44 rx

26.05 RX
Brutal

Rx’ed 
18:27

20:36 Rx

Pacing, in music is the speed at which a composition is to be played

E.g.: Cinderella” conductor, Gary Thor Wedow, is a solid pro whose pacing and musical instincts are always right on target.

I believe this illustrates what Juan and Chris are saying with different phrasing (Juan, Chris, correct me if I am wrong).

There is an ideal speed for every workout, any given day, to every athlete out there doing the WOD, and finding this is a lifetime struggle. Maybe this is why pacing is such an elusive term. Pace in CrossFit means getting to a speed where tecnique and movement becomes difficult to maintain, and yet somehow make small adjustments, and keep moving, usually hard and fast and still with a decent tecnique. There is a classic video of Coach talking about Threshold training all L1 trainers out there will remember. 

Wheb we talk about running oacing is a very useful concept, and Chris Hindshaw does an awesome job explaining this on his videos and private cosching. However, threshold training is a better term than pacing when we talk in CrossFit language. If you havent cross paths with this term, here is the video mentioned before, its a gem:  https://youtu.be/fIJOE4sSSNs

2.n	walking with slow regular strides

Neither Juan or Chris are advicing you to go slow, they are telling us to find a weight and a rep scheme and a speed that will get us moving as fast and with as little rest as possible. 

Coach Eric says some of us might get in the 15-17 frame. This would ve awesome. He suggests a 25 min cap.

Lets play some good music go for it .

20.4 is knocking on our doors... Has DC let out any clue yet? 

Is there no picture of the Level 2 at the Ranch in Aromas??

Rx in 21:35

M/44
17:29 rx

M/63

Rx'd: 22:44

22:59 as prescribed 

18:42 - 20lb dumbbells

5’8” / 169 lb / 21 / M

20:35

Subbed Thrusters with 25 lb DB Thrusters

34/M/195/5’9

Rx 17:59

17:58-#60 sandbag thrusters

Ouch! This workout is as dirty as it looks on paper.  I think that the bulk of the time will be spent on the rower and that sub 20:00 will be a very solid time. I will look to scale athletes to finish within about 5 minutes of this timeframe. I’m actually curious if some animals can finish closer to the 15:00-17:00 mark……maybe I’m way off on this one though! Here are some scaling thoughts:

Row: There is a fair amount of rowing in this workout and I expect most athletes to spend about 10:00-15:00 of work time here as a relatively fast-pace of 15cals/min will equate to 10:00 of rowing. When it comes to calories on the rower, I will typically modify the female calories to approximately 80%…..so 40-32-24-16-8 for this workout. For today, I anticipate assigning time guidelines to help with scaling. For example: do not exceed 4:00 on the round of 50cals, 3:30 on the round of 40cals, etc. 

Thrusters: This load is very light and the reps are high. I will have my experienced athletes use loads that could potentially allow them to complete the round 50, if not all rounds, unbroken. If there is 1-2 short rest breaks, that is fine but this should be limited to no more than 10-seconds or so. There will be a good portion of my athletes where I will scale the reps as the volume will be too high. I will do so on an individual basis, but a scheme of 40-30-20-10-10 might be a good option for many today.

15:04

50-40-30-20-10
SDHP (45#)
Thrusters (45#)
Single Unders (100-80-60-40-20)

22:12.  subbed an elliptical for calories at my work gym.  The cals would have been quicker on a C2, but there also would have been more interference for the thrusters.

I would not be surprised if this was 20.5.....

Modified- 23:24

50, 40, 30
SDHL 30# DBs
Thrusters 20# DBs
1/2# weighted Jump Rope jumps/reps

27:38 RX
After doing heavy cleans.
It’s always good to do RX workouts in my garage gym.
Doing keto. Did not feel low energy.
M/37/5’8”/191lb

14:37 rx

The seminar staff of Pablo, Brentnie, Greg, and Jared at CF Funky in New Berlin, WI were fantastic! My daughter and I had a great weekend and learned a ton. It’s great to go back to basics. Thank you! 

18:45
20lb dumbbells for thrusters

Lost a lot of time on thrusters...couldn't go unbroken. Legs are still wasted from pistols last week and shoulders are smoked from 20.3

Thank you Maggie and Austin for a fun and educational weekend.
I appreciate your patience and continuous feedback.
Thank you Kelsey and Crossfit Federal Hill for hosting.

Garrett, Sean, Jeff, Tonia, Sherry, John, Dre, Ryan and Becky - You all were fun!
Nice meeting all of you.

#GONATS!

Thank you so much for this great course.  I started my CF journey almost three years ago and just partnered up with some great people that I met through CF to open our own affiliate.  We officially opened October 1 and I cannot wait to use what I learned to help others love CF and see how it can change their lives.  The instructors were amazing.  Pablo has such great energy and was such a blast.  I picked up so many great tips from Greg, Jared and Brentnie.  I am so glad I chose New Berlin.  One of my partners went to New Berlin earlier this year to get her L1 training and loved Pablo so much I had to see what she was talking about.  You did not disappoint!  Thank you again.

Super happy to have been able to go to Cookeville this weekend and complete the Level 1 Course!!! Can't wait to do Level 2 and other preferred courses in the future. Coach Lindsay, Luke, Adam, Fern and Jenni were amazing. Plus watching Mat throwdown 20.3 was a nice bonus :D

M/45/6'2"/180#

Rx'd 
17:49...that was a fun one!!! Gonna store that one for a rainy day session 

Amazing group at CF Funky this weekend! Learned so much I can't wait to put to use!

Thanks to the CrossFit Funky/New Berlin, WI CFL1 instructors Pablo, Greg, Brentnie, and Jared and all my classmates.  Great getting to know everyone and seeing what's changed in the instruction in the last 5 years!


"CrossFit:  The only sport where the last to finish get the loudest cheers."

Adaptation with Air Bike 
28’29”

Thanks to the crew at Crossfit big D. Had a great time learning! Appreciate the help and guidance. Shoutout to everyone in the class for showing up and doing work! Work hard stay humble and be blessed! 

Many thanks to Fede, Marco, Nat and all my fellow students for the awesome L2 Course @Crossfit Basel! It was a very intense but extremely valuable weekend :)!

I really enjoyed the course in Wisconsin this weekend. Pablo, Brentnie, Greg and Jared were awesome! The course was really well-structured and well-run, and fun too! You know you're officially a CrossFit nerd when you are flattered by good feedback on a med ball clean. :) . Thanks again and hope to cross paths with everyone again someday!

22:58

57/5'8"/160

First CrossFit workout in probably 8 months. Rough start but it’s done. 

27:20 RX

Subbed elliptical machine calories in place of rowing.
Barbell @ 40lbs
23:48

Gross Monday workout... 
Time: 17:06 rx’d. Used (2) 22.5 dumbbells instead. Good luck all.

24:38
That was brutal, went out too fast on the rower the first round, paid for it (lol)

Það var heiður að hitta ykkur öll í Reykjavík og ég vona að ykkur hafi þótt þetta jafn magnað og ég!

rx
27:58
m/49/175

Herzlichen Glückwunsch am Chuck Carswell und viel Erfolg am jeder wer beim Reebok CrossFit Nürnberg mit gemacht haben! MfG Mac

18:11 option 3

22:36 Rx 

Had an awesome Time in Basel for the CFL2 Course!!!! Thank you to all the participants and to the red shirts for the hard work. Of course thanks to CrossFit Basel for the hospitality, what a great box!!!

19:39 Rx

50-40-30
30 min personal time cap 
What a workout

London it was a blast! Hope you enjoyed those two days! 

23:58 RX 

Team Reykjavik at CrossFit Katla, Iceland - you guys made our weekend! Awesome participants and what a lovely country you have, amazingly beautiful. Thank you 🙏🏼

24:06 rx’d 

I had a great time at the Atlanta L2! And how much more special that it was Chuck Carswell 500th seminar! Thank you for a great and educational time!

Pablo, Jared, Greg and Brentnie are AMAZING🥰 Can we do this again...tomorrow...and the rest of the week?!?!?! #LifeChangers

Killer workout ! Took me 27:27 mins. Concept 2 rower and 45lbs barbell.

What a great group of instructors and participants! Pablo, Brentnie, Greg, and Jared! Thanks for your dedication and your help. I couldn’t have done it without all of your beautiful support! 

Congratulations on the big 500 Chuck Carswell, you are indeed a Legend and an inspiration, Sir!

 Specifically which ketone supplement was used during these studies?

Shoutout to all that attended the L1 Training at Crossfit Big D in Dallas!  You guys were all awesome and Abi, Jeremy and Zack were great Trainers/Instructors.  Good luck everyone and hope to cross paths.  Hit me up on IG: @sportsmktgguy

Champions Club Scaling Notes:

RANT
On workouts like this I think it is really important not to pace. Pacing is for a race/workout that the final time/score/place is more important than the stimulus. The mentality on the thrusters here needs to be Unbroken Or Your Workout Is Done. And rowing/running would be at a pace that you aren't quite sure you'll be able to keep up. There's a very good chance you'll die out. There is absolutely nothing wrong with that. It's a regular, daily CrossFit workout, not a track event.

I SHOULD TRY THIS AS RX'D IF: I don't have to think twice about unbroken thrusters and I have a rower

GROUP VERSION: the tricky part here is figuring out the running distance sub. I might just do 400-400-400-200-200. Otherwise as is.

FIRST TIME WITH CROSSFIT VERSION: as is, put a 45-minute time cap and go as slow as needed. Also make sure to do a good cool-down after.

INJURY VERSION: 
Themes are locomotion, stamina, Gets Easier As It Goes, squatting, jumping, overhead, core to extremity. Pick two things and set it up so the reps/time goes down as the workout goes on.

GENERAL FEAR LEVEL: 7

Globo scale:  if you have a rower you can do this one as Rxed.  Otherwise  sub 1/1 sdhp, same bar, for the cal row, and run 100x the first digit in meters after each round or 2x double unders (or sub).   Dumbbell sub 20/15lb dumbbells.  If using a treadmill use a slight incline.

Hotel gym wod:
50-40-30-20-10 reps of
Sdhp (barbell or dumbbells)
Thrusters (barbell or dumbbells )
Run 500-400-300-200-100m on treadmill.

Warm up for 191028:
GENERAL WARM-UP

2 rounds of:
30-seconds of jumping jacks
10 toy soldier kicks
10 Cossack squats
10 PVC pass-throughs
30-seconds pigeon stretch, per side

SPECIFIC WARM-UP

Row
3 rounds of:
5 reps of arm-only strokes
5 reps of hips-and-arms row
10 reps of full strokes
• Rest as needed between rounds.

Thruster
Perform 2 rounds of progression, using a PVC in the first round and an empty barbell in the second round:
5 front squats
5 push-presses (squat-width stance)
5 thrusters (pausing for 2-sec overhead)
5 cycled thrusters

Practice
2 rounds of:
5 calorie row
5 thrusters

INTENDED STIMULUS
.
This is a fun day! This is how we build endurance for the CrossFit athlete. Two things are fundamental today: scaling and pacing. It is easy to underestimate this workout. It is easy to decide not to scale because the weight and reps look accessible. Remind yourself; the idea is to match the stimulus, not the perceived difficulty. This workout is meant to be a 5K run for a good runner. The power output should be even, which means the objective should be on continuous movement at a constant pace throughout. The descending rep scheme is there to help achieve that. If you try to find that consistent movement and pacing, the intensity will find you. This all implies you want a number of reps and a weight on the barbell that will allow you to do this. You want something you can get done in at most three sets on the first two rounds. Aim to keep this workout in the 15-18 minute window. Today when deciding scaling and pacing today, be smart. Conservative is better in this context. If by the set of 30s you decide you are moving too slow, you will have space to amp it up and kill it. If, on the other hand, during the set 30s, you find that the barbell got too heavy, and your pace was to fast on the rower, that last part of the workout will be slow, slow, slow. Make sure you are setting yourself up to have an awesome 5K and not a slow crumble to slowness. Be smart!

OPTION 1
45-35-25-15-5 reps for time of:

Row for calories
Thursters

♀ 35 lb. ♂ 45 lb.


OPTION 2
45-35-25-15-5 reps for time of:

Row for calories
Thursters

♀ 25 lb. ♂ 35 lb.


OPTION 3
40-30-20-10-5 reps for time of:

Row for calories
Thursters

♀ 25 lb. ♂ 35 lb.