Happy Star
5-7-9-11 reps for time of:
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters
Post time to comments.
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Happy Star
5-7-9-11 reps for time of:
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
♀ 95-105-110-115-lb. thrusters
♂ 135-145-155-165-lb. thrusters
Post time to comments.
Comments on 201028
79 Comments
CFWUx2 10*45dl,5thr 10*95dl,5thr*2
14:59
106 117 128 139
14:11 RX
burpee over box
M/39/5’9”/195#
13'31
39anos/175cm/71kg
34kg-36kg-38kg-40kg
13:04 @45kg, 150m rows and regular burpees
16:51 female rx
15:35 with 105-115-125-135lbs. and roughly 32” barrier as close to the games setup as possible. Changed weights after thrusters and before runs and used a rack. Broke rounds 3 and 4 thrusters into 2 sets each.
179/41/69”
9:46 Rx
Burpees over 30 inch box
All thrusters unbroken
16:24
11:05 60kg
15:53
115# thrusters for all rds
M/34/6'/175#
12:47
Rx barbell, 250m run, burpees over bench
Male 50yo/180cm/77Kg
15'13"
Sub ladies
13.30 with 27" box and 75, 85, 85, 85
JonNYC
11'05"
Scaled to women weights
4 rounds 5,7,9,11
.13 mi on assault bike
burpees
75lbs thrusters
10:28
19:48 Rx. Burpees over weight bench
thrusters: 5/5-2/4-3-2/3-3-2-1-1-1
1 no rep on that last round probably cost me 30 seconds of recovery time. Proud of myself for doing this Rx. 11 reps at 165 is intimidating to me!
Did as street workout with 26kg odd object. 11’40" great wod with Nice game triplet
200m runs
Then
5-7-9-11
Burpees over bar
Thrusters 50kg
10:42
24:05 400m runs, 65#,75#,85#,95# burpees over bar.
16:37
M//36/175/6’
started each round with .30 mile bike
burpees over bar
thrusters @ 45 kg, 50 kg, 55 kg, 60 kg
11:34
Sc echo bike 0.37mile (3x run distance)
Burpee+thruster, 95#/100/105/110. Rx reps.
17:11
scaled to 4 rounds:
200m row
5-7-9-11 burpees
5-7-9-11 thrusters (95,115,135,155)
time: 17:33
Nice man!
Scaled weight on thrusters.
200m run
burpees rx’d
thrusters 135-140-145-150
had to break last 11 into two sets.
rds of 5-7-9-11
8 stair sprint ups (basement stair)
Burpees (full with big jump)
thrusters 65-75-85-95
14:20
heavy breather, that one
13:55m starting with 30kg (66lbs) and increment 5 kg (11lbs) each round ending at 45kg (99 lbs).
Did 9:15, but scaled down the weights, the burpess were over a bench (which is what I had at hand) and runs were 20x10m shuttle sprints
M/25/5'8"/160lb
CrossFit AFK
15:03 - Sc (95-105-110-115, burpees over a yoke set above hip height, all four runs in different directions of about 300 meters)
22:38 rx’d, really proud of those 165# thrusters!
16:30 at #105_115_125_135.
Bar facing burpees.
This wod is violent.
Scaled using dumbbells
4 rounds
200 M run
5/7/9/11 burpee jump over 18” bench
80#,90#,100#,100#
13:01
M/48/5’5”/189#
13:08 at 95_105_110_115 w/ bar facing burpees. Kicked my ass.
Hats off to anyone doing this as RXd!
I took Chris' scaling advice today
20 min AMRAP:
15 Thrusters
7 burpees
7 rds + 3 Thrusters, the first 2 @95 and the remaining 5 @75.
Subbed to 75 75 85 95, 200m run on treadmill at 5, burpees over 24" box. *i took the bar from the rack each time.
17:20
M/55/185/6’0”
4 rds
200 m run @2% (8.5 mph on treadmill)
5-7-9-11 Burpees over 24” box
5-7-9-11 Thrusters (95-105-110-115 lbs)
12:27
Hill runs
Women's weights
11:50
M/41/185/5'9"
19:18 Rx - Burpees over Rogue Bench
It took about 5 minutes to get through the 165 thrusters. I broke them up into 5+3+3.
M/46/6'2"/185#
Women's rx'd with bar jumping burpees
12:54
13:57 Rx
Runs on rough (but low grade) terrain, burpees over 24" box
m/52/5'11"/200#
18:40 (jumps over ~20” bench, 155# for both rds of 9 and 11)
13:43
45/55/65/75#
burpees over bar
Scaled to standard burpees, jumping a bit higher, and 75-80-85-95# thrusters
13:23
58/5’8”/160
Time 11:03
Scaled
Instead of run , I did 150 jump rope singles
And instead of Rx weight for thrusters, I did them all with 25 lb. Dumbbells.
Time ; 12:03
17:54
Runs Rx, burpees scales to bar-facing burpees over bar, thrusters scaled to 5@ 65#, 7@ 75#, 9@ 80#, 11@ 85#
Row 300m before each round &
Scaled to protect wrist to 5-7-9-11 of:
Burpees, jump over shoe box & used push-up handles instead hands on floor
Land mine thrusters, 45#/55/65/75
19:28
14:36 RX
Running on a groin injury so not too bad had to pace it slower.
**scaled**
Happy Star
5-7-9-11 reps for time of:
Burpees
Thrusters, (used DB's)
Run 200 meters at the start of each round (on a treadmill)
15:01
17:28, did all thrusters at 125. Didn’t want to scramble to change weights. Burpees over bar.
M39/6’0/190
12:36 @ ~300m run (it’s dark)
115# straight through
20” box
thrusters are still intimidating after 8 years of this. Trying to pick weights that let me go unbroken (broke up last set, the blerch caught me)
On a separate subject, I’ve been experimenting with a low rep - high weight - linear progression strength template done just prior to the main WOD. Not sure how I feel about it yet.
As rx’d, 15:20. Used 30” box for burpee-jump-overs.
Did thrusters unbroken through 7, then 5-4 and 5-3-3. Used 2 bars to minimize weight changes, but had to towel off shoes from run each round. I was on pace for a nice 12-13 minutes until that last round, which clocked in at 6 minutes. Those 165# thrusters sucked the life out of me!
47m/5'10"/180
Chris, can’t imagine why! 😀
75-85-95-105 thrusters
13:15
fun but tough for me!
For burpee "object" I strung a broom handle high (27") between 2 ladders. Unlike those CFG wimps, I actually had to jump to clear the bar, not just drag myself over.
Happy Star
5-7-9-11 reps for time of:
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
65-75-85-95
Burpees jumping over Bar
23:50
23:53 Rx’d
5-7-9-11
Burpees with a high jump after each one
65-75-95-105# Thrusters
200-300m run at start of each round
14:20
Scaled the weight way down as my wrists and right elbow were not feeling all that great after yesterday. Nothing really adequate to jump over, so just jumped as high as I could after each burpee. Only 1 bar so that took some extra time to add weight for each round.
13:08 Rx
Good one. Did burpees over the barbell
M/6’1”/195/27
5-7-9-11
burpees over bar
55-65-70-75# thrusters
400m run before each round
18:12
5-7-9-11
burpees over 22” box
Thrusters
95, 105, 110, 115lbs
200m run before each round
I only have one bar so I had to add weight each round.
11:56
M/36/170lb/5’7”
105lbs for all thrusters
burpees over bar
10:51
5/7/9/11
burpees--climbing over a 30" box
Thrusters
95/105/110/115
200m run before each round
26:41
m/50/175
really wish I didn't time this one.....:)
But glad I did it--work on my weaknesses....
Oops over 50 not over 59
Warmup with 20 mins of toes to bar drills
Then
200 jump rope singles
5 burpees to 24” box step up
5 65# thrusters
200 jump rope singles
7 burpees to 24” box step up
7 65# thrusters
200 jump rope singles
9 burpees to 24” box step up
9 65# thrusters
200 jump rope singles
11 burpees to 24” box step up
11 65# thrusters
Forgot to say time 16:16
i miss the old days when we posted our age. Back then I felt humbled by my comparison but today I’m over 59 and I’ve been CrossFitting for 15 years. I’m not trying to be the fittest man...just the last man standing.
That's dope! You probably started right before me. My first workout was Linda in November 2015, then I started to get into it more consistently that spring when basketball was done. Do you remember what your first workout was?
1st WOD was Cindy. November 2005. It was either the week of or right before Thanksgiving. I did 10 sets and felt smoked. Pull-ups were and still are always strict. I’ve made it to 18 since but I’m sure I’m back at 10 now due to age surgery recovery.
I made a typo. 2005 is what I meant.
Good ol days where Cindy came up twice a month!
My first CF workout, in 2007 timeframe, was at Hurlburt Field, and was 10 RFT of 15 deadlifts at 135# and 15 push-ups. 135 was heavy, and could barely move afterwards
I miss the days of several hundred comments on the main page, which included a lot more than just posting our scores and times.
Me too. Plus a lot of the big names would be on there too. I used to post under "Chris S" and the high school's athletic trainer would post as "brian t." I stopped posting under Chris S when the Champions Club started in 2010.
I think it will come back around to that kind of involvement some day. It was too good not to.
Jim, it seemed like there used to be more medium weight/high rep workouts that would just cook you. That looked like a rough one.
Subbed/scaled to:
5 2x70#DBs thrusters
7 2x70#DBs thrusters
4 2x70#DBs thrusters, 10 2x45#DBs thrusters
4 2x70#DBs thrusters, 14 2x45#DBs thrusters
(The rest was RX)
16:06
12'22 rx
RX:10'50''.
https://youtu.be/D6GjHZLuWTc
2 videos on running in the past week. As an old guy who learned to run heel to toe, these are hugely valuable. As a young guy who only ran, I easily averaged 7:30/mile, every day, from 20-40 minutes/day...but while running wrong. Running like that now makes me a 9:00/mile guy. Gonna bookmark these two videos and watch before each run till I can really internalize and create muscle memory on running. Nice instructional videos, HQ.
Champions Club Scaling Notes
RANT
Diving into Dr. Romanov's teachings - and really trying to understand them - is one of the best things you can do as a coach or an athlete of anything. In a world where Kelly Starrett, Coach Glassman, and Carl Paoli exist, Dr. R might be a better mind than all of them. Mr. Short Shorts is the real deal.
WHAT ABOUT THE MOVEMENTS
Run - monostructural movement done in a distance that can be sprinted if needed
Burpee - jumping with just about as much range of motion as possible, also with a standard that's easy to judge
Thruster - squatting and pushing with a heavy(ish) weight and an emphasis on an upright torso
WHAT ABOUT THE FORMAT
Adding an increasingly difficult stamina factor to two movements that are capable of working through said stamina, making for one miserable experience.
TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 thrusters
7 burpees
CONSISTENCY SCALE
For time:
Run 1 mile
35 burpees
35 thrusters
INTENSITY SCALE
As is, rest as needed between rounds
MY STUFF
Kinda did it For Quality. Used 135 on all rounds of thrusters, did singles for burpees and jumped as high as possible on each one. Used the run more for recovery. Still kicked my butt. 13:something.
GENERAL FEAR LEVEL: 7
Having now watched most of the Games, kudos to CF and Dave for an OUTSTANDING event and test of fitness. The lower # of competitors let Dave and crew devise a nasty series of tests that I think was better than the "normal" games, which is great, but suffers for the number of competitors. The tests were brutal, yet very much grounded in CF culture. Returning to The Ranch made it that much more special. Thanks to CF for a wonderful event, and to the top 10 competitors for a wonderful Games. My only real question...how can Mat and Tia dominate over so many different workout domains? Amazing.
Completely agree Jim!
I agree too. When Dave told Mat to do the whole course backwards, I initially thought he meant running backwards (in the manner of hero WOD Griff) the whole way back. I was relieved for the athletes when it became clear this was not the case.