13+2 RX

M/38/5’9”/195#

Brilliant 

Brilliant 

As rx’d, 9 rounds + 5 power snatch (PR).  

Feeling really beat up over the last couple weeks, and especially this week’s cycle.  So I took today at a deliberate, 90% effort.  All singles for snatches and box jumps (step down), unbroken T2B.  Plenty of rest between movements.  Tried to keep breathing and heart rate under control.  If I felt like I had to bend over, I forced myself to take extra rest.  Not sure if it’s a true PR – I did this last time a few weeks after my knee surgery, highly scaled.  75 on the snatch and step-ups.  But I got almost 2 full rounds more today, even with the metered pace.

47m/5'10"/180

9+1. 5 PS @42.5kg, 7 T2 rings, 9 bj@24"

outside, 24# dumbbells, and subbed:

5. ground-to-overheads
7 tuck jumps
9 bent-over rows

9 rounds + 3 ground-to-overheads

5-7-9
95# power snatch
TTB
24” box jump

8 rounds + 8 reps
whew!

10+5

11 rounds + 5 ps rx’d

5 power snatch #75
7 knees to elbow
9 box jump 18”
8 rounds, 5 power snatch, 1 knee to elbow

10+4 rx All single snatches, dropped onto crash pads and rolled off onto the floor again to start each rep. TTB unbroken. Definitely an easy movement for me-the active rest in this workout. Box jumps felt easier today but they seemed to make the snatches more difficult. Felt this in the lower back, oddly. 

6 rounds rx

M/35/5'10/190

Rx'd 10 rounds + 2 reps

M/42/6’3”/215

11+15 Reps

7th round (buzzer hit at 5th jump) 

Used 95 lbs for power snatch

Rx’d
10 rds + 1 rep.

10 rounds

6 rds + 4 PSN in 7th

9 box jumps short of 10 rounds

F/34/132#
7 rounds +7 toes to bar 
RX 
hands really started to hurt on last couple of rounds of toes to bar but was able to string most together kipping , snatches were to touch and go mostly and I  just tried to breath during box jumps.

8 + 8 Rx
M/44/220/6'2"

11 rounds. Rx

12 rounds single arm 40lb kettlebell 5 each arm +10 reps each round

M/46/135 lbs/ 5’-6”
I used 95 lbs for power snatch 
10 rounds + 7 T2B (222 reps total)
Great workout.
first time trying this.

Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars
9 box jumps

♂ 95 lb., 24-in. box

12+14

Completed 2020-02-05
5-7-9
Power cleans at 95, knees to elbows, box jumps
152 reps

Done after Wall ball/deadlift WOD
Subbed:
10 1.5pood kettlebell snatches (5 left-5 right)
7 dragon flags holding onto the  kettlebells
9 box jumps to 75cms (30")
7 rounds + 8 snatches
44/1.78m/77kg

RX 

9 Rounds 

Scaled to 5 untimed rounds of
5 power snatches, 35#
7 hanging knee raises 
9 box step ups, 16”

Power snatch practice
5 reps x 6 (up to 95 lb)

5 rounds w/95lb power snatch

14 rounds + 3 snatches rx 

Rx
8+2 snatch

11 rounds & 2 BJ 

Power Snatch @40kg

RX
32yo Male
14 Rounds plus 8 Box Jumps. Did not beat the buzzer. Goal was to do all sets of Power Snatches and Toes to Bar unbroken, do step-downs on the box jumps to pace/recover. Felt great.

M/36/5’7”/75kg
RX
13Rds +1 Psnatch
274 Reps

Crossfit Rossendale 

M/49/5'10"/240

Scaled to 75lb, AbMat, 18in box

11 rounds + 7 reps

Sc to 95#, knees-elbows. 6 rounds even

Mia: Sc to 20#, otherwise Rx. 6 rounds

M/19/159/5'8"
7rds rx

7 rounds (but I went 10 seconds over on time to finish the 7th 😊) at a scaled weight of 85# for snatches. 

9 rounds Rx in 20 minutes.
Juan’s guidance on the hips opening and closing for the PS and T2B really clicked for me. Thanks, Juan! 

2020/02/03:

20 AMRAP:

5 power snatches - 75 lbs.
7 knees to elbows
9 box jumps - 20 in.

5 rounds + 5 snatches, 7 K2E 

38/165/6'/M

Scaled to 15 minutes, 80#, and arms in straps for TTB. 
7 rounds + 4 box jumps
finished round 8 in 15:20

TTB and KTE wreck my shoulders if done as expected. 

57/5’8”/160

9r+4tt.rx

M/38/90kg/172cm

11 rnds + 8 reps 
RXD

did the snatches as singles
t2b unbroken
box drop bj 

33 / M / 5'9" / 137lbs

10 minutes
30lb dumbbell power snatches
Toes to rings
16" box jumps

3 rounds + 5

12+2 Rx
D: my hands

Open 2020...

11 rounds + 1 rep = 232 reps
Back at sea level
m/51/5'11"/200#

I used a substantially regressed modification of Steven Thunander's Globo scale, as I am recovering from a concussion and trained at my condo gym:

500 meter row warm-up on Concept 2 rower @ Level 8 in 2:12.9

10 alternating one-arm power snatches w/ 20 lb. DB
7 toes-to-bar with elbows flexed
9 bunny hops

completed 5 rounds

4 * 95# hang power snatches
5 * knees to elbows and toes to bar
6 box jumps

13 rounds

Love it 😍

11 Rds + 5 snatches 
55#( to keep moving-70% of 1RM)

11 rounds RX 
(everything unbroken up until t2b on the last round...grip got sweaty!)
1st round of BJ on two tractor tires 34”! That didn’t seem like a good idea as I got tired, so I found a big log to jump on instead. It came up to my knees! 

Rx+

=11 rounds + 12 reps

30 inch box

M / 81kg / 172cm 
Rx'd x 10 rounds + 2 snatch reps

Terrible technique for toes to bar... definitely a work upon in my slips! Non-existent hamstring range 

12 rounds + 5 power snatches
65lb barbell for snatches
toes to bar rx
22” box jumps

m/34/5’-10”/175lbs

It’s very disturbing that medications can effect who we are. It wouldn’t be so bad if people only took meds when they’re sick, but now people are on meds indefinitely.

An increase in violent deaths was mentioned in the Cholesterol Myths and Tim Noakes’ It’s the Insulin Resistance Stupid series. The effect seemed too large to be random error. Great to see it elaborated on. Here is a quote from "It’s the Insulin Resistance Stupid" about the Helsinki Businessmen Intervention Trial:

“During the first 15 years of the trial, there were 67 deaths in the intervention group and 46 in the control group. Excess deaths in the intervention group were caused by CHD (34 vs. 14 deaths) and violence (13 vs. 1).”

The intervention group was encouraged to reduce cholesterol through diet, cessation of smoking, exercise and anti-hypertensive drugs, if needed. The trial was run from 1974-80, so no statins were involved.

Various parasites and infections have been known to have this effect, too. Rabies is well known to induce violent tendencies in infected animals and people. This is a virus controlling the host to further spread the virus. Some of the examples of parasitic mind control within the animal kingdom are even more bizarre. www.bbc.com/earth/story/20150316-ten-parasites-that-control-minds

M/45/6'2"/185#

Scaled to 75# the rest as rx'd 
12 rds + 3 snatches

35/195/5’9/M

Rx: 11+1

20 minutes 
5 Power snatch 75#
7 T2B
9 box jump 16”
13 rounds + 5 reps 

12rds + 1
 
75 lbs
20”

Derek Eason
CrossFit Train 97333
Corvallis, Oregon


Rx   14 rounds + 5 snatches

Rx 10 Rds +1 snatch

10 rounds + 4 reps 
Rx

8 rounds + 4 box jumps Rx

Rx
10 rounds even

6 rds + 5 power snatches, 7 box jumps, and 5 toes-to-bars RX'ed

10 rounds

Today outdoor training 😍
Stone snacth 30-35 kg app.
Tree knee ti elbows
Bridge Jump 30 cm

11 rounds (I lost count, I think I actually did 12 but I'm sure I did 11) + 5 + 6
65# snatch
Strict TTB
Step-ups

Knee is feeling better but hurt doing box jumps, power snatches were fine, probably could have gone heavier but I'm in no rush so not gonna push it

Was feeling good about myself til I came here :P

7 rounds in 19:23
rx except subbed v ups for toe to bar due to lack of bar

maybe not doing terrible for day 10 of CrossFit 

9+5 rx’d 

11 rds + 2 snatches (233 reps) Rx

75lbs barbell, 24" box, 11 rounds exactly

Snatches killed the T2B grip; T2B killed the snatch shoulder blades: a delightful tradeoff. But the single biggest killer was the heavy breathing.

Rx 9 rounds + 9
:) 
:*

Rx 
8 rounds +5 PS 

20 AMRAP:

5 hang power clean - 95lbs
7 knees to elbow
9 box jump - 24in

11 rounds, 5 cleans

316 reps RX
15 rounds and 1 power snatch 

Globo scale: if using a barbell with iron plates today scale to hang power snatches 65/95 or sub 10 dumbbell power snatches 35/50lb dumbbell, alternating.  For box jumps, if without a box see if you can build one with those step boxes  (10 risers plus the top is 24", 8 is 20") or do bench jump overs.  Sub for toes to bar if without a pullup bar are v ups. 

RX:11R+15.
https://youtu.be/PPr4xYqnUmM

9rds + 1

Warm up for 200202:
GENERAL WARM-UP

2 rounds of:
60-seconds of single-unders
10 goblet squats
5/5 Turkish get-ups
1 minute of overhead stretch (hands on box)

SPECIFIC WARM-UP

Box jump
5 broad jumps
3 sets of 5 box jumps, increasing in height each set

Toes-to-bars
30-seconds of a hollow hold
30-seconds of a superman hold
10 kip swings
10 hanging knee raises
2 sets of 5 toes-to-bar

Power snatch
Perform 5 reps of each step of the progression with an empty barbell:
Snatch deadlift + shrug
Muscle snatch
Power snatch

Build-up by performing 3 sets of 4 reps, increasing in load as able. After the last set, perform 3 box jumps and 3 toes-to-bars.

INTENDED STIMULUS
.
It is all power today! Aggressive opening of the hips, followed by an aggressive closing of the hips, followed by an aggressive opening and closing (a jump.) This means the power output will be high today, and so your scaling should track that. The number of reps should be manageable. The weight on the snatches should be something a tad heavier than you'd typically do but by no means a significant effort. You should be able to cycle it no problem any time you want during this workout, and the only thing preventing you from doing it should be not having a solid mindset. The number of toes-to-bar should be something you could do unbroken for the vast majority of this workout -15+ minutes. Adjust the number of reps or how high the legs are coming, but keep a consistent target. For the box height, choose something in which there is zero hesitation and in which you can land in a high squat position. As we said, this workout is a power output beast. It will reward two things: efficient movement (good form) and an even steady pace. Getting the first round under one minute might feel awesome for a second, but doing that for 20 minutes gets a little long. Aim your scaling to get 10-12 rounds. Today stay methodical and move awesomely!  
.
▶ OPTION 1
Complete as many rounds as possible in 20 minutes of: 

5 power snatches 
7 toes-to-bars 
9 box jumps

♀ 65 lb., 16-in. box  
♂ 95 lb., 20-in. box
 
WORKLOAD REDUCTION: ~18% per round

or 

Complete as many rounds as possible in 20 minutes of: 

4 power snatches 
6 toes-to-bars 
8 box jumps

♀ 75 lb., 20-in. box  
♂ 115 lb., 24-in. box

 
WORKLOAD REDUCTION: ~15% per round

▶ OPTION 2
Complete as many rounds as possible in 20 minutes of: 

5 power snatches 
7 toes-to-bars or kipping leg raises to parallel
9 box jumps

♀ 55 lb., 12-in. box  
♂ 75 lb., 16-in. box
 
WORKLOAD REDUCTION: ~35% per round


Complete as many rounds as possible in 20 minutes of: 

4 power snatches 
6 toes-to-bars kipping leg raises to parallel
8 box jumps

♀ 65 lb., 16-in. box  
♂ 95 lb., 20-in. box

WORKLOAD REDUCTION: ~30% per round



▶ OPTION 3
Complete as many rounds as possible in 20 minutes of: 

5 power snatches 
7 kipping knee raises 
9 box jumps or step ups

♀ 45 lb., 8-in. box  
♂ 65 lb., 12-in. box
 
WORKLOAD REDUCTION: ~55% per round


Complete as many rounds as possible in 20 minutes of: 

4 power snatches 
6 kipping knee raises 
8 box jumps or step ups

♀ 55 lb., 16-in. box  
♂ 75 lb., 20-in. box

WORKLOAD REDUCTION: ~55% per round

Champions Club Scaling Notes

RANT
Touch-and-go box jumps are something that used to be common in CrossFit - at least while I was in high school - and they sort of went away when competitions came out and judging range of motion was needed. Mel and I agree on just about everything from who's on our CrossFor Mt. Rushmore, to late 90's NBA trivia. But it seems we will always disagree on box jumps. I think full hip extension at the top of a box jump is okay sometimes, and just fine if it's ignored.  Developing elasticity in the ankles and Achilles is applicable to a lot of things, and as long as you block for position (keep feet together), doing touch-and-go box jumps are a great way to practice that.

PURPOSE
Just a Workout. Low volume would usually mean speed, but for 20 minutes the pace will die out a bit. Still, don't pace. Let yourself die out early on then see if you can keep the form consistent.

NEW TO CROSSFIT SCALE
As is. Maybe step-down on box jumps.

TRAINING SCALE
As is

PRACTICE SCALE
Also as is. This is really a great mix of both training and practice.

INJURY SCALE
Transitions can be difficult when injured, so I'd either pick 2 movements you can do and go through them in a similar rep scheme, or pick 3 but increase the reps.

WARMUP
Handstand
Hollow hold
Squat
Jump rope
Pull-up

GENERAL FEAR LEVEL: 7