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23:10. 5R 300m row (L3), 20 thrusters@25kg, 10 strict ring pull ups. Training has been intermittent due to work.

11:22

35#

18:00. 400m run

10:56

3r

400 mt run

25 thrusters

15 ring pull ups

13:22 rx’d -mostly wind-limited but worked a little leg stamina rounds 2 and 3. Put the bar down in round 3 after 15 to catch my breath for 10-20 seconds but probably could’ve done them unbroken. Broke pull-ups 9/6 to reset the rower on rounds 1 and 2. Paced pretty well at 4:28/8:58 for 1 round and 2 round splits.

41/179/69”

M/36/6’/174

3 rds:

bike .60 miles

25 thrusters 45 lb bar

15 pull-ups

11:14

14:05

400m run

15 black monster band seated rows

M/34/6'/175#

12:12

M/47/67”/180

rx 18:40

M/43/6’3”/215

12:49

16:35. Felt like moving through sludge. Ready for rest day...

11:01 Rx

M/27/195/6’1”

15:09 Rx

11:11 sub 400m run

M/25/5'8"/160lb

CrossFit AFK

11:43 - Rx

19:23 500m row, 45# bar thruster, green band pullup.

9:37 RX

13:54 RX

Just plodded through. No real plan 👍

50/m/175

as rx'd

12:53

20.45 rx

JonNYC

Rx except banded strict pull-ups with a blue and red band

21:36

As prescribed

20:05

I did the thrusters and run unbroken but pullups took some work

12:45

11:46 Rx

3 rds

800m run

25 thrusters at 35#

15 jumping pull ups

25:26

16:03 Rx. Took too long on transitions.

16:11

400m Run on a treadmill

No bar, with me so 20lb DBs thrusters

Kept a 2min pace on each round for the run. Went unbroken on the thrusters, which I am happy about. Pull ups were really hard for me.

12’54 RX

M/45/210/5’9

Connor

Rx 21:49

Sheri

Rx 24:08

3 rounds as Rx’d. 17:21.

500 meter run

45# Thrusters

15 pull-ups

15:32

Rx 12:43

35/195/5’9/M

Subbed

3 rounds of:

0.25 Miles Elliptical

Thrusters with 2x25 lbs dumbbells

Dumbbell row with 2x50 lbs

16:40

12:52 Rx

unbroken - if it’s repeated clean up transitions and pick up the pace a little

Jackie

14:24

25#, ring rows

3 rounds

4 time

500 meter row

25 thrusters 2 20# db

15 dead hang pull ups

15:59

56/M

3 rds

50 SDHP 45# bar

25 thrusters 45# bar

15 "ring row" pull-ups on high parallettes

18:58

Used a pair of 25# dbs instead of the bar. Otherwise rx...20:56

15:23, RX. pull-ups slowed me down.....

almost 2 minutes slower than my PR Jackie pace would have been

12:26

Strict pull-ups

23:29

idk how far the run was, close hopefully

thrusters rx

pullups Rx round one

Jumping x5 rounds 2&3

25:38 scaled pull-ups with TRX straps

Subbed 400m run for rows

12:15

16:24 sub pull ups w- ring rows

12:11 rx

16:54

Well it wasn’t the most painful workout, but when I’m still sweating profusely almost 10 mins after finishing - Damn!!!!

Used a 50lb barbell because the 45 was being used. Successful in keeping the rows under 2:30. Fell apart on the pull-ups so broke them up into sets of 5 but kept them strict.

48/5’5”/190 M

3 Rds

400m run

25 thrusters (45#)

15 pull-ups

14:26

12:02 Rx

Triple-half-Jackie

m/52/5'11"/200#

Nice workout)

my time: 12:50

bar weight 30kg

Scaled to 3 R/T of:

500m row

25 thrusters, 35#

15 ring rows

20:06

was trying to stay under 20, dangit!!

16:47

unbroken on the first set of thrusters (oops!) 400m runs in under 2 min. each time. 5 strict unbroken PU 5 kipping & 5 🦋. Thrusters with a single 35# DB. Alternated arms every 5 reps to stay moving.

As rx’d, 11:01. 

150% of Jackie!  Was able to keep the rounds pretty consistent, 3:35 / 3:45 / 3:40.  Rows were ~ 1:52 / 1:55 / 1:59 – just trying to stay cool.  Unbroken thrusters but had too many reps where they were slow or resting overhead, especially in rounds 2 and 3.  Unbroken pull-ups. Did after 4x15 RDL, 135-165.

47m/5'10"/180

CrossFit saved my wife's life - a "Widow Maker" heart attack survivor story.

My wife (Cynthia) and I started CrossFit in 2012 and we opened CrossFit Point A in 2015. At that time, Cynthia did trail running every morning with the dogs and helped me with CrossFit classes during the evening. On July 20th, 2015, Cynthia ran in the morning and worked out with me at lunch time. Later that evening, she worked out with her girlfriend at our box and sat down on the ground to change her shoes.

Cynthia fell backwards and I was close enough to catch her...I thought she fainted or had a seizure.

Her breathing slowed to a stop, the blood drained from her face and I began rescue breathing. Her pulse began to slow and fade away and it too eventually stopped. I began chest compressions. Being a police officer, my training kicked in. I directed our younger son to call 911and our older son to clear the parking lot and direct Fire Rescue in.

Cynthia was without any signs of life for over 20 minutes, however a heartbeat was restored as we pulled into the Emergency Room, where she was rushed into the Cath-Lab.

We had no idea that she had severe heart disease, a 100% blocked artery and two other arteries with 70% blockage each...very bad news. Cynthia was in a coma for 3 days and family was called to the hospital say goodbye. This was the toughest 3 days of my life, watching my wife breathing through a tube, fighting for her life...with a chest tube, pneumonia and collapsed lung.

After the third day, Cynthia's meds were reduced and she responded positively to testing. Her doctors asked Cynthia, if she could hear them, to move her foot. I stared at her foot and it move about a half an inch! It was a sign that she was coming back...

Since then, Cynthia has re-learned to talk, walk, drive on her own, go back to work and CrossFit again. It's been a tough and trying time with many ups and downs. Cynthia's doctors have all commented on how she is a living miracle.

I am married to the toughest person I know, with the biggest heart...

When she was brought into the Emergency Room in 2015, I could hear the staff as they whispered to each other, "That's the CrossFit girl" which I took as a negative...somehow that CrossFit was to blame for her condition. They were right. It was CrossFit that was to blame for her survival and her recovery.

I am proud to say that we are the owners of a CrossFit Affiliate and we believe that CrossFit saves lives.

M/46/6'2"/185#

Rx'd

11:53

Took 10 min rest then did birthday wod...

For time

46 squats

46 DxKB clusters 35#

46 burpees

11:57

15:40 Rx with strict pull ups due to logistics.

had to break thrusters up into 2 sets each. The row really took away from the thrusters.

Subbed 1 calorie on elliptical machine per 25 rowing (20 cal total per round)

13:03

Total ellip time was 5:50 (0.44 mile)

3 rounds for time of:

500-m row

25 thrusters @ 35 lbs

8 pull-ups

17:51

Subbed:

400m run. All else Rx.

11:40

Like Chris I subbed 460m run for row. Did strict pull-ups too.

12:46

Felt like I was moving faster than my time indicated. Was really gassed at the end too. Oh well, just not my day I guess.

M/36/170lb/5’7”

subbed 480m run for rows

15:00

RX 11:43

Subs/scales:

2x20#DBs

50 SDHP per 500m row

strict pull-ups

10:09

rx-strict pull ups

16:48

m/50/175

45# or 95# --F'n thrusters.......

I had a cardiac arrest (in the box) 18 months into Crossfit at age 54.

First responder box members and emergency room staff saved my life with CPR and emergency stenting but I remember my Cardiologist saying that getting fit through Crossfit meant I had the resilience to survive long enough for the catheter surgeons to do their work.

He also speculated that, by working my heart hard against the (then partial) blockage in my coronary artery, I had started to "grow my own bypass" in the year or so of Crossfit prior to my arrest. This keys in to the article above. Before discharging me, he said that, I had survived with an apparently undamaged heart muscle and should get back to Crossfit as it was keeping me alive.

I was back in the box with 3 months and will celebrate 8 years as a Crossfitter early in 2021. I now coach at my local box and am about to introduce some classes specifically for older adults.

RX:11'21''.

https://youtu.be/iWTxgyVmjmI

35lb / 15 Ring rows

15:56

Scaled

Thrusters @ 20kg

Band assisted pull ups

15.44 min 👍😅

RX:10'44''

🇰🇷 12:11 46세/93kg CFHIM

Champions Club Scaling Notes

RANT

Me and one of the dads from the gym (Coach Casey) had a contest after the 6:30 session to see who could name off the NBA Finals matchup and winners starting from Philly vs. Lakers in 1980 through Miami vs. Lakers this year (which does not count, by the way). I got every one right except 4 (82, 83, 84, and 85 I got mixed up). Then I did the same thing a few minutes ago with a kid I grew up with for College Football National Championships from Woodson's year in 97 through LSU vs. Clemson last year. Only one I missed was, embarrassingly, who Bama beat in '15. My parents wanted to raise a well-rounded boy with a good social life and they failed in that respect.

WHAT ABOUT THE FORMAT

Like yesterday, this one gives enough flexibility for the new peeps to get a lot of technique reps in and veterans to redline it.

WHAT ABOUT THE MOVEMENTS

Row - a monostructural movement with some squatting and pulling shapes that makes us want to use gravity as much as possible

Thruster - squatting and jumping with a very light weight

Pull-up - overhead pulling using as much of the body as possible

TECHNIQUE SCALE

5 rounds as listed

CONSISTENCY SCALE

1 round, mush everything together

INTENSITY SCALE

As is, set some checkmarks to hit or else your workout is done (ie. first round finished in 3 minutes or pack it up)

MY STUFF

9:45 with a ~460m run subbed for row. I took this at about a 6 out of 10 intensity, still rough.

GENERAL FEAR LEVEL: 8

Interesting theory. I wish we could take a peek inside the hearts of Games athletes.