CrossFit | 210101
Friday

210101

Workout of the Day

39

Rest Day

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Comments on 210101

39 Comments

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Lincoln Kerger
January 2nd, 2022 at 3:30 am
Commented on: 210101

Scaled/Subbed

40 Burpee

30 Hang PS 45#

30 Burpee

30 Hang PS 55#

20 Burpee

30 PS 65#

10 Burpee

18:45


165 reps (15 reps into weight 3) at 17:00. Scaled the weight way back and subbed the snatch for a smaller ROM in the first two rounds of snatch as I wasn't sure how my back would handle the volume. A little sore but so far so good. I am thoroughly enjoying my new Rogue Operator 3.0 barbell.

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Troy Bruun
January 2nd, 2022 at 2:18 am
Commented on: 210101

181 reps


40 Burpees

30 PSN (45lbs)

30 Burpees

30 PSN (75lbs)

20 Burpees

30 PSN (100lbs)

1 Burpee

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Tassio De Souza
January 2nd, 2022 at 1:03 am
Commented on: 210101

130 Reps. RX

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Fabian Delaflor
January 2nd, 2022 at 1:02 am
Commented on: 210101

In 10’:

20 burpees

15 snatches 45

15 burpees

15 snatches 55

10 burpees

10 snatches

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Christian Simpson
January 2nd, 2022 at 12:28 am
Commented on: 210101

SC to women's Rx: 40/30(45#)/30/30(75#)/20/1(100#)/-/-

151 reps

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Stacey Thompkins
January 1st, 2022 at 10:44 pm
Commented on: 210101

M/47/6'2"180#


Scaled/modified to DxKB snatches the rest as rx'd

18# DxKB

26# DxKB

35# DxKB

40# DxKB

Got 33 reps with final weight that was rough

Happy New Year suspects!!!

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Dieter Block
January 1st, 2022 at 10:28 pm
Commented on: 210101

Rx 151

(edited)
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Coastie Nick
January 1st, 2022 at 10:25 pm
Commented on: 210101

Rx’d: 123 reps


130307: 117 reps with scaled weight/reps

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Daniel Robinson
January 1st, 2022 at 9:22 pm
Commented on: 210101

Scaled to 45/75/100/120

108 reps

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Antonio Alves
January 1st, 2022 at 9:15 pm
Commented on: 210101

Modified, using a 12, 5 kg DB (heaviest available)

--

As many reps as possible in 17 minutes of:

40 burpees

30 single-arm DB snatches, alternating sides after 15 reps

30 burpees

30 single-arm DB snatches

20 burpees

30 single-arm DB snatches

10 burpees

As many single-arm DB snatches as possible

SCORE: 100 burpees + 76 snatches (30/30/30/16)

--

Really sluggish before WOD. Poor sleep and a 30 km bike ride in the morning didn't help. But felt good in the end.

Happy new year!

(edited)
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Charlie Pokorny
January 1st, 2022 at 9:08 pm
Commented on: 210101

135-lb snatch complete + 4 burpees = 134 reps Rx'd

Did burpee-over-barbell

Warm wishes for the New Year!

m/53/5'11"/190#

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Randy Crooker
January 1st, 2022 at 8:50 pm
Commented on: 210101

Scaled to 45/75/100/120

164 reps.

Made it to 14 reps of weight 3.

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Chris Long
January 1st, 2022 at 8:06 pm
Commented on: 210101

Great protocol

3 reps w final weight. Rx

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John Clarke
January 1st, 2022 at 6:26 pm
Commented on: 210101

40 burpees

30 hang power clean, 75lbs

30 burpees

30 hang power clean, 95lbs

20 burpees

13 hang power clean, 105lbs


163 reps

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Steve Day
January 1st, 2022 at 6:18 pm
Commented on: 210101

Did 45/75/100 lbs

made it to 15 reps of weight #3 at 17:00

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Sam K
January 1st, 2022 at 5:46 pm
Commented on: 210101

As Rx but only made it 2.5 reps into 165lb snatches

152.5reps total


Burpees are my kryptonite and I could not catch my breath today. Maybe I should've rested yesterday instead of running 14k....🤔


M/30s/225lbs


Happy New Year y'all!

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Charles Meyers
January 1st, 2022 at 3:15 pm
Commented on: 210101

Beginner Option:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

20 burpees

15 snatches, weight 1

15 burpees

15 snatches, weight 2

10 burpees

15 snatches, weight 3

5 burpees

As many snatches as possible, weight 4

♂ pvc-15-25-35-45 snatches

(edited)
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Felipe Camargo de Freitas
January 1st, 2022 at 2:46 pm
Commented on: 210101

Positivei pro COVID e estou em isolamento desde o dia 24/12 --


General Warm Up:


5'AmRap

1,2,3,4,5...

Half Burpee

Hip Extension

Shoulder Tap


Specific Warm Up


E2MOM 8`

5 Back Extension

3 Push Up

1 Burpee


E2MOM 8'


1 Man Maker

3 Air Squat

5 Burpees


WOD


17'AmRap


30 Burpees

30/30 Shoulder Taps


Resultado: 3 RDS + 25 Burpees 🤟🏼😎

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Jonathan Elmore
January 1st, 2022 at 2:35 pm
Commented on: 210101

Started with 55 then 75 got 96 reps Not my best but I’ll take it need a nap now

Happy New Year!

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David Taylor
January 1st, 2022 at 2:06 pm
Commented on: 210101

Continuing my annual tradition (although I said two January firsts ago that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 4,000 WODs, and makes a handy searchable (677 page!) reference document.


The document in the link below is updated through December 31st, 2021.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment

might be lacking.  A couple of them are real bears.


(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)


I’ve been collecting the WODs for a *long* time, and I believe that 2021 will really mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 190712 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16(+) years.  So if I go through it four more times, that’ll put me at the ripe age of 124. :-}


All the best to each of you in 2022 and beyond,


David T. M/62/5'8"/179


https://docs.google.com/document/d/1hD_4l5cusKc3yqdOGKpX7QRg7qTo1djz/edit?usp=sharing&ouid=108739178636260419775&rtpof=true&sd=true

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James Hobart
January 1st, 2022 at 3:53 pm

David,


This is awesome! Happy New Year.

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Kyungtaek Kang
January 1st, 2022 at 2:00 pm
Commented on: 210101

☆CFHIM 102 (2013 150)

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Mike Andridge
January 1st, 2022 at 1:14 pm
Commented on: 210101

Scaled--used 75# for power snatches

Burpee--jump touch to pull up bar 2" above reach

17 min amrap

40 burpee

30 snatch

30 burpee

30 snatch

1 burpee

at 17 min cap

m/51/175

Startin' off the year correctly:) Happy New Year All!!

compare to

40 Burpee's

30 snatch @75#

30 Burpee's

16:27

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Chris Sinagoga
January 1st, 2022 at 4:58 am
Commented on: 210101

Champions Club Scaling Notes


RANT

The cool thing about College Football is the same thing that's cool about the NCAA Tournament: anything can happen in one game, and it makes the sport electric. But it sucks when you're on the other end of that. Michigan is definitely not better than Georgia, but I also don't think they're as far separated as this game looked. I think we win 3 out of 10 against them. Just a bad game for us and probably UGA's best game of the year; and it sucks because a bad game in basketball just looks like a bunch of missed shots, but a bad game in football looks like you getting mauled by rhinoceroses. l If this is your first time reading these notes, I promise it's mostly CrossFit-related rants during the 9-months of the year we aren't blessed with Saturday sermons from Lee Corso and crew.


WORKOUT THEMES

Medium and light. Two different ways of jumping with a ton of range of motion.


ASSUMED

I move fast enough to be able to take time out of a medium-duration workout to unclip and change plates on a bar.


MAIN DECISION

Do this as a test or simplify the weights/rep scheme?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 burpees

15 hang power snatches


CONSISTENCY SCALE

Get through the workout as listed even if it runs over 17 minutes - stamina is the main factor here.


INTENSITY SCALE

AMRAP in 8 minutes of:

10 burpees

4 snatches at the heaviest weight listed

*rest 8 minutes then repeat again


MY STUFF

Didn't get to this one in time so I did something different.


GENERAL FEAR LEVEL: 7

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Brian Louchis
January 1st, 2022 at 4:51 am
Commented on: 210101

141 reps Rx

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Matthew Soltys
January 3rd, 2021 at 2:55 am
Commented on: 210101

11daystreak

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Damien Leroux
January 2nd, 2021 at 7:33 pm
Commented on: 210101


(edited)
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Js Smith
January 1st, 2021 at 4:07 pm
Commented on: 210101

Happy new year Suspects and virtual box-mates! 🥳🎊 Hope it’s your best one yet!

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David Taylor
January 1st, 2021 at 5:33 am
Commented on: 210101

Continuing my annual tradition (although I said last January 1st that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 3,700 WODs, and makes a handy, searchable, (631 page!) reference document.


The document in the link below is updated through December 31st, 2020.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment might be lacking.  A couple of them are real bears.


(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)


I’ve been collecting the WODs for a *long* time, and I (again) believe that 2020 will mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 181225 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16 years.  So if I go through it four more times, that’ll put me at the ripe age of 118. :-}


Then again, I’ve very much enjoyed the physiology primers that look at different parts of the body and how they work!  And the health and diet pieces too, so as long as I’m perusing the site, I might just continue compiling.  We’ll see!


All the best to each of you in 2021 and beyond,


David T. M/61/5'8"/179


https://drive.google.com/file/d/10EWXvDvEm2vQgd_raBDAAVuyHQKm9grM/view?usp=sharing

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Js Smith
January 1st, 2021 at 4:08 pm

Thanks David!

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Brett Eckles
January 1st, 2021 at 4:10 pm

This is awesome!

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John Langman
January 1st, 2021 at 5:04 pm

David. Thanks so much. This is great!

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John Langman
January 1st, 2021 at 5:05 pm

David. Thanks so much. This is great!

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Antonio Alves
January 1st, 2021 at 6:48 pm

Great resource! Thank you so much for sharing 🙏

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Jonathan Elmore
January 1st, 2022 at 1:46 pm

Thanks

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Chris Sinagoga
January 1st, 2021 at 5:10 am
Commented on: 210101

Random thing here, and I probably sound like a kiss-ass, but it just occurred to me I've been doing this CrossFit thing for 15 years - which is idk how many hours of training. It also occurred to me, while reading this article (w/f safe), that the early foundations of CrossFit were build from a Coach who probably spent about double the hours I've spent training before he opened up his thing for everyone else to get their hours started. There is a reason the early Journal articles have stood the test of time so well.

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Js Smith
January 1st, 2021 at 4:11 pm

Chris, thanks for your daily Champions Club Scaling Notes. Definitely helps to see a WOD through different eyes. Keep up the good work!

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John Langman
January 1st, 2021 at 5:09 pm

Chris. Your posts are a daily reading and reference. Thanks,

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Chris Sinagoga
January 1st, 2021 at 11:09 pm

Sure thing John and Js. Thank you guys for the kind words. If there is anything you think I could add/subtract to make them better please don't hesitate to let me know.

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