Thursday

211209

Workout of the Day

52

For time:

Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups

♀ 35 lb ♂ 45 lb

Post time to comments.
Compare to 041116.


Scaling:
Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.

Beginner Option:
For time:
Row 500 meters
21 thrusters
12 jumping pull-ups
Row 400 meters
15 thrusters
9 jumping pull-ups
Row 300 meters
9 thrusters
6 jumping pull-ups

♀ 15 lb. ♂ 22 lb

Comments on 211209

52 Comments

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Sebastian Wieczorek
March 4th, 2022 at 3:55 pm
Commented on: 211209

March 1st, 2022 (one day off); evening


wu: bike, slihps


wod: 1000 - 750 - 500

m row

50 - 25 - 15

thruster 20 kg

30 - 15 - 9

lila band assisted strict pull ups

24:17


post: walk, bike

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Clint Michael
March 3rd, 2022 at 1:51 pm
Commented on: 211209

23:23

No rower. SDHP sub.

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Mario Cruz
December 31st, 2021 at 3:41 am
Commented on: 211209

Rx

17:59

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Leonel Manzilla
December 24th, 2021 at 3:15 am
Commented on: 211209

No meters on my cheap rower so switched to 1000=4min

750=3min

500=2min 45.1cal at theend

Everything else male Rx


17 min aprox. My watch died bc of battery (5:44pm to 6:01pm)


Did this WOD after a bike dirt route

(edited)
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Brett Eckles
December 20th, 2021 at 11:29 am
Commented on: 211209

17:05 Rx


M/28/6’1”/200lbs

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Hank McKibban
December 20th, 2021 at 7:11 am
Commented on: 211209

17:42 rx

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Jeffrey Howard
December 18th, 2021 at 12:36 am
Commented on: 211209

M/26/5'8"/155lb

CrossFit AFK


17:13 - Rx (broke the first round of pull-up into 10s. All else unbroken and paced. 1k was about 1:57 500m pace, 750m was at a 2:03 500m pace, and the 500m was done in about 2:00. Right knee is bothering me, mostly the squat only. Kinda just popped up during the day and hasn't gone away.)

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Dan Morris
December 17th, 2021 at 5:05 pm
Commented on: 211209

As RX’d:


~23 mins


43 / 6’0 / 195

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Nate Gordon
December 14th, 2021 at 9:55 pm
Commented on: 211209

17:30

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Ralph Keeley
December 13th, 2021 at 1:43 am
Commented on: 211209

M/35/6'/175#


19:00 Rx


Deo gratias

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Jon Friedland
December 12th, 2021 at 5:27 pm
Commented on: 211209

27.11 Rx


JonNYC

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Az Native
December 11th, 2021 at 6:14 pm
Commented on: 211209

24:25. Used 20lb DB’s for thrusters, subbed GHD sit-ups for pull-ups.

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Brian Louchis
December 10th, 2021 at 8:00 pm
Commented on: 211209

16:58

4:00, 3:00, 2:00 bike

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Tassio De Souza
December 10th, 2021 at 5:33 pm
Commented on: 211209

RX - 19:01

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James Gentile
December 10th, 2021 at 5:29 pm
Commented on: 211209

As RXd.


19:12.


I'd like to go on record that Thrusters suck regardless of the weight.

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John Clarke
December 10th, 2021 at 5:20 pm
Commented on: 211209

Regular Jackie - 8:41

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Sam Meixell
December 10th, 2021 at 1:41 pm
Commented on: 211209

21:23

Row 1,000 meters

30 thrusters, 45#

15 pull-ups

Row 750 meters

20 thrusters

10 pull-ups

Row 500 meters

10 thrusters

5 pull-ups

(edited)
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Phill Kiddoo
December 10th, 2021 at 2:13 am
Commented on: 211209

16:32 rxd

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Troy Bruun
December 10th, 2021 at 1:57 am
Commented on: 211209

18:07 Rx

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Mike Munsee
December 10th, 2021 at 1:34 am
Commented on: 211209

M 51/195/6’

Subbed 100/75/50 sdhps with a #50 kettlebell for the rows.

16:59.

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Lincoln Kerger
December 10th, 2021 at 1:04 am
Commented on: 211209

Scaled weight to 35#. Strict’ish pull-ups, otherwise Rx.

23:33


Thrusters were slow.

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Sam K
December 9th, 2021 at 11:10 pm
Commented on: 211209

Rx

16:39


Cramp early on prevented deep breaths, better day could have had a better time


M/225lbs/30s

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Fabian Delaflor
December 9th, 2021 at 11:07 pm
Commented on: 211209

900 m run

50 thrusters

30 pull-ups


600 m run

25 thrusters

15 pull-ups


400 m run

15 thrusters

9 pull-ups


2 10# dumbbells for thrusters

27:33

(edited)
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Christian Simpson
December 9th, 2021 at 10:50 pm
Commented on: 211209

Rx...whew 😥 running on empty today...25:33 (12:17/8:38/4:38)

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David Whiteman
December 9th, 2021 at 10:50 pm
Commented on: 211209

M48/5'7"/170#

RX: 22:50


Row 1,000 meters

50 thrusters

30 pull-ups

Row 750 meters

25 thrusters

15 pull-ups

Row 500 meters

15 thrusters

9 pull-ups

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Coastie Nick
December 9th, 2021 at 10:03 pm
Commented on: 211209

Rx’d- 17:51

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Charlie Pokorny
December 9th, 2021 at 9:19 pm
Commented on: 211209

16:28 Rx'd (kipping PU)

Sort of a combo of Fran and Jackie - so maybe "Frackie."

m/53/5'11"/190#

(edited)
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Coastie Nick
December 9th, 2021 at 10:02 pm

Perfect name! Great job, Charlie.

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Steve Day
December 9th, 2021 at 8:48 pm
Commented on: 211209

Runs 800/600/400m

Thrusters 50/25/15 w/2x20lb dumbbells

Strict pull-ups 30/15/9


16:28

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Antonio Alves
December 9th, 2021 at 8:39 pm
Commented on: 211209

Modified, using 2x 9,5 kg DB:

--

For time:

100 DB SDLHP

50 DB thrusters

30 inverted rows

75 DB SDLHP

25 DB thrusters

15 inverted rows

50 DB SDLHP

15 DB thrusters

9 inverted rows

SCORE: 29'45''

--

This was nasty. Sluggish and sleep-deprived, had to take my time.

First rounds of SDLHP and thrusters broken into 3/4 sets.

5 km easy run in the early morning.

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Joe Conradi
December 9th, 2021 at 7:27 pm
Commented on: 211209

Scaled:

1 2x20#DBs SDHP per 10m row

2x20#DBs thrusters

strict pull-ups


14:16

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Robby Roberts
December 9th, 2021 at 6:26 pm
Commented on: 211209

26:27 time

Row 1,000 meters

50 thrusters 45lb bar

12 pull-ups (singles)

split 10:20


Row 750 meters

25 thrusters 45lb bar

9 pull-ups (singles)

split 9:17


Row 500 meters

15 thrusters 45lb bar

6 pull-ups (singles)

split 7:00


12/9/21 1030hrs

Outside on shift

68* sunny


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Albert Kombe
December 9th, 2021 at 6:13 pm
Commented on: 211209

29:57 Sc with Jumping Pull-ups

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Dave DeCoste
December 9th, 2021 at 5:39 pm
Commented on: 211209

17:02 Rx

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Jim Rix
December 9th, 2021 at 5:39 pm
Commented on: 211209

22:10

As much of a mental workout as physical, if not more mental.


59/5’8”/155#

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Thomas Aug
December 9th, 2021 at 5:10 pm
Commented on: 211209

Subbed 900M, 600M, and 500M runs for rows

For thrusters, I did 25 1 arm thrusters w/25 lb dumbbell, then 25 squats with 95lbs; round 2 14 and 11, round 3 10 and 5

Pullups - round 1 - 8 unassisted strict pullups, then 22 weight assisted; round 2 - 6 and 9, round 3 - 9 weight assisted.

First unassisted pullups in about a year. They hurt a little, but not too bad - and shoulder not feeling bad after workout - ( - :

Took over 40 minutes, but had to load and unload every round, and pullups not close to anything else.

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Chris Long
December 9th, 2021 at 5:08 pm
Commented on: 211209

18 min RX

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Braxton Glass
December 9th, 2021 at 4:51 pm
Commented on: 211209

58 yo m 5’5” 153lbs


29 days a until thr


35lb bar - hips to 10” above Dynamax ball


23:10


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Michael Bishop
December 9th, 2021 at 4:49 pm
Commented on: 211209

Rows as Rx

Thrusters 21,15, 9

Pull-ups strict 12, 9, 6


16:06

(edited)
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Jonathan Elmore
December 9th, 2021 at 4:25 pm
Commented on: 211209

19:45 That sucked all the way through! I think I came out way to hard on the first row. It was somewhere under 3:40.

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Charles Meyers
December 9th, 2021 at 2:31 pm
Commented on: 211209

For time: 21:40

Row 1,000 meters

50 thrusters

30 pull-ups

Row 750 meters

25 thrusters

15 pull-ups

Row 500 meters

15 thrusters

9 pull-ups

35 lbs (jumping pull-ups)

(edited)
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Michael Arko
December 9th, 2021 at 1:55 pm
Commented on: 211209

0.4mi elliptical trainer

50 thrusters @ 40lbs

30 pull-ups

0.3 / 30 / 15

0.2 / 15 / 9

20:42

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Randy Crooker
December 9th, 2021 at 1:45 pm
Commented on: 211209

Sub for row 800m-600m-400m runs

thrusters rx

kipping pull-ups


18:37

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Christian Palomino
December 9th, 2021 at 1:34 pm
Commented on: 211209

Lo hice RX'd mi tiempo fue de 21:05

Demasiado cardio de lo que aprentaba

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Mike Andridge
December 9th, 2021 at 11:05 am
Commented on: 211209

rx--strict pull ups

23:01

m/51/175

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Stacey Thompkins
December 9th, 2021 at 10:45 am
Commented on: 211209

M/47/6'2"/180#


Rx'd

17:22

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Phill Kiddoo
December 9th, 2021 at 2:04 pm

Nice work!

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Jonathan Elmore
December 9th, 2021 at 4:23 pm

You are the man! Nice job

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Jim Rix
December 9th, 2021 at 5:39 pm

Wow. That’s moving!

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QiHui Xing
December 9th, 2021 at 9:32 am
Commented on: 211209

RX:18'22''.

(strict pull-up)

https://youtu.be/Y66VmlqsKeQ

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Ruiqin Huang
December 9th, 2021 at 6:21 am
Commented on: 211209

rx 23:45

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Chris Sinagoga
December 9th, 2021 at 2:11 am
Commented on: 211209

Champions Club Scaling Notes


RANT

Just a reminder on most rowing workout I'm guessing because we don't have a rower.


WORKOUT THEMES

Medium duration and light weight. Using endurance (rowing, in this case) to make two skilled movements more miserable. Pulling and pushing with skill (core-to-extremity) are also themes.


MAIN DECISION

Do I want to simplify the rep scheme or keep it the same?


TECHNIQUE SCALE

3 rounds

Run 800 meters

35 thrusters

20 pull-ups


CONSISTENCY SCALE

3 rounds of:

Run 800 meters

20 thrusters (pause on bottom and top)

20 strict ring rows


INTENSITY SCALE

3 rounds of:

Run 800 meters

35 thrusters

20 pull-ups

*rest as needed between efforts


INJURY SCALE

Upper-body - Consistency Scale, one-arm for both

Lower-body - AMRAP in 15 minutes of: 5 kipping handstand push-ups, 5 strict pull-ups


MY STUFF

I tested out another variation of the Christmas Workout, this one being a Ice On The Sidewalk version.


GENERAL FEAR LEVEL: 7

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