CFWUx2
54:29
125lb

M/43/6’3”/215

4 rds at 135: 26:58

coulda gone five?

Nancy
18:34 @3%/13.5kph run m/c & OHS@40kg
Not sure if it's my age, my workload, or the other thing but took an extra day of and still feel tired so although I didn't coast this I didn't try to beat any records either.

Finally made this one up 1/20/2021, highly scaled, hotel wod @ altitude.

Treadmill run 500m/20#DB single arm OHS/ regular burpees...
31:47 (6:07,6:26,6:45,6:29,6:00)

125#
52:31

95#. 50:15

4 rounds + 500mt + 15 oh 
60 kg
tc 30min

135# OHS and regular burpees: 28:39

Nasty Nancy

5 rounds for time of: (Time cap 30 min. 4 Rounds + run)
500-m run
15 overhead squats
15 bar-facing burpees
185lbs. (105lbs)

GENERAL WARM-UP
1 round:
30s Samson stretch
20-m each of A/B/C skips
20-m each of hurdle steps, inside out then outside in
10 PVC pass-throughs
10 air squats
30-sec Samson stretch
30-sec running ideal position drill, each side
20 reps, alternating change of support drill
10 waiters overhead squats
2 sets, 30 sec. of the pulling drill with back 4 in. from wall
2 sets. 15 sec. of the fall into wall drill
30-sec Samson stretch
10 overhead squats

BUILD-UP
Round 1
10 overhead squats, empty bar
10 push-ups
Round 2
5 overhead squats, light weight
5 burpee without the push-up
Round 3
5 overhead squats, moderate weight
5 burpees
Round 4:
100-m run
3 overhead squats, workout weight or slightly less than the workout weight
3 bar-facing burpees

TIme: 30:20
OHS 25 #

M/34/6’/175#

26:55 at 115 lb. 
Squats unbroken. 
”Nasty” indeed. 

Scaled

400m run
10 85lbs OH Squat 
10 burpees over band

25mins 36secs

M/33/5'10"/185#

34:07 (sc) - scaled to 45# bar. A lot of shoulder issues to work through 

Scaled to 95#

31:56

3rds + 5x OHS @30 min (sub’d 2:30 on assault bike, 135#)

Scaled to 125#.  Time – 29:38. 

Tried to keep moving but not redline.  Unbroken OHS – did not expect to be able to stay unbroken, so a highlight there.  Bar-facing burpees by far the worst, just ate me up.  Tried to recover on the runs, most were between 2:30 and 3:00 – maybe slightly longer than 500m.  Happy to stay under 30 min.

47m/5'10"/180

Modified:

500m run
15 front squats - 105lbs
15 burpees

23:18

Scaled to
3 rnds
500m run (for my notes, to stop sign and back)
10 ohs @ 95#
10 reg burpees
22:09
m/50/175

M/43/6’3”/215

Running got me... good Lord that was tough. Scaled to 145:
37:10

scaled OHS to 45# - 22:55

Jackie
OHS 15# - 27:49

Scale/sub: 35 cal airdyne (took ~2:30), 15 OHS 105-lbs, 15 bar-facing burpees
29:02 
m/52/5'11"/200#

5 rounds, reps, runs and burpees over bar Rx, OH squats scaled to 65#. 32:08.

1 round + 9 OHS in 29:33

scaled overhead squats to 80lbs. Runs and burpees as rx. 
26:06 
unbroken on the OHS. 

5 rds
Rx run
15 OHS 50#
15 bar facing burpees 
29:31

M/24/5'8"/160lb
CrossFit AFK

25:37 - Sc (135lb)

Appx ~21 min s

400m run
15 OH squat (35#)

trying a new timer app and apparently messed up so it counted the time I finished round 4 but I checked time right before starting my last 15 squats and was at 20:15 - then did last set of OH squats unbroken. 

super bummed not to have an accurate score :/ 

anyway I’m recovering from strep throat so I took it really easy today anyway. 

F/24/5’5/140
CrossFit AFK

5 rounds of:
500m run
15 overhead squats with broom (need lot of work here)
15 burpees

27:18

Smoke lifted for a day or two so got some outside time!  Scoped out the virtual 1/2 marathon course for my buddy on my bike 1:12
hadn't ridden a bike in years. 🤣

Connor - Scaled/Shortened
95#, 3 rounds
22:45

Sheri - Scaled
45#, 5 rounds
35:13

M 50/190/6’
Just did regular Nancy.
16.03 rxd.

25:27
65# 

34:48 95lbs

Nancy since I’ve never done it 

13:34

5 rounds for time of:
300 meters Assault Air Runner
15 overhead squats 65 lbs
10 bar facing burpees
34:16

Subs/scales:
run RX
15 2x45#DB overhead squat
Bar burpees RX

(short emergency puppy pee break mid way)

26:59

Scaled OHS to 115lbs

27:01

5R:   (25'30'')
500-m run
12 overhead squats  185 lb.
12 bar facing burpees
https://youtu.be/6ux5SGWW-6M

45lbs OHS - aim full reps sub-30
28:47

M/36/5’9/170

5RFT
500m run
15 95Lb OHS 
15 bar facing burpees 

28:10

All squats unbroken, could have gone heavier but would have put me over 30min

Nasty is right. Scaled the weight WAY down and it still hurt though I was already beat up from the rest of the week.

5RFT
500m run
15 OHS 65#
15 Bar facing burpees
26:25

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a triplet modality that combines a sprint run and a heavy weightlifting movement with a nasty gymnastic movement.

Purpose: The training purpose is to challenge the stamina and fatigue capacity. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired.

The reason for choosing reps: The reps and rounds of this WOD are high. This high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes.

Note: This WOD set in 5 rounds. So overall, athletes should perform 2500 m run, 75 reps of overhead squat and 75 reps of burpee as fast as possible. 

Note: The weight of the overhead squat must be selected so that it is at least 80 percent of an athlete’s 1RM.

Scale method: If the athlete cannot run 500 meters under 3 minutes, the trainer are advised to scale the distance.

Scale method: The weight of the overhead squat and the rep of the burpee should be set so that athletes do them unbroken, at least for first 2 rounds.

Guide: As move forward, the fatigue is increases, so after 2 rounds, the athletes cannot perform all of them unbroken. The speed of the 500 m run is decreases automatically. Furthermore, they can perform 15 reps of overhead squat with 2 break and 15 reps of burpee with 1 break. If the athlete interrupts training several times, the trainers are advised to scale the weight. 
 
Time to perform: This nasty WOD takes about ≈ 28 min, so if the athletes perform this WOD longer than it, trainers can scale the program. Advanced athletes can do it under 23 min.

Running a class: Trainers have ≈ 32 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Cardiorespiratory endurance, strength and stamina play the major role in this WOD. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.

Anatomy:
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior.
Overhead squat: Trapezius (upper fibers), Anterior deltoid, Triceps, Gluteus maximus, Quadriceps, Soleus.
Burpee: Serratus anterior, Pectoralis major, Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps, Gastrocnemius.

________________
Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min 
Specific warm-up for running: ≈ 4 min
Specific warm-up for overhead squat: ≈ 6 min
Specific warm-up for burpee: ≈ 4 min
WOD: ≈ 28
Cool-down: ≈ 10 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Champions Club Scaling Notes

RANT
Great to see high school football back here in Michigan. It's ironic that while the sport of CrossFit is getting the center stage for the next few days, I'm finally getting to see some of our kids play in their sport of choice.  My favorite expression of CrossFit isn't as a sport, itself, but using it to train for your sport.

WHAT ABOUT THE MOVEMENTS
Run - monostructural, skill (using gravity/falling), unilateral loading
Overhead squat - squatting, big time upright torso demand, moderately heavy load (for the mutants), pushing (overhead)
Burpee - jumping, getting up, accuracy component

WHAT ABOUT THE FORMAT
Really this is a Just a Workout-type thing with a touch of Hero just-finish-it vibe. That being said, I dare you to name a part of your body that won't be tired after this.

TECHNIQUE SCALE
A technique scale can also be applied to heavy weight For example, if I wanted to work on my heavy OHS technique, then I would keep them as heavy as I can and just scale down the reps, adding some rest between rounds. Or if I'm new obviously do a ton of reps each round (maybe 20-30) with light weight. Burpees would scale to regular ones and work on the global flexion/extension. Check Carl Paoli's burpee progressions.

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Regular Nancy

MY STUFF
I did regular Nancy and I pr'd! 10:50 as rx'd, pr by almost 3 minutes from 2011.

GENERAL FEAR LEVEL: 7

You're killin' me Smalls...
I gotta take a rest day.
I'll make this up on Sunday.
Good luck to all the Games athletes!!