CrossFit | 220106
Thursday

220106

Workout of the Day

43

3 rounds for time of:

100 double-unders
50 dumbbell snatches
25 pull-ups

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.


Scaling:
This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.

Intermediate Option:
3 rounds for time of:
75 double-unders
50 dumbbell snatches
25 pull-ups

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
3 rounds for time of:
100 single-unders
25 dumbbell snatches
10 jumping pull-ups

♀ 10-lb DBs ♂ 15-lb DBs

Comments on 220106

45 Comments

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ART SHELDON
January 22nd, 2022 at 2:26 pm
Commented on: 220106

M53/5' 5"/150


3 RFT-

100 Jump & double taps

Snatches 35#, alt each 5 & 50-40-30 reps

20 pull-ups


14:17


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Dan Morris
January 20th, 2022 at 5:41 pm
Commented on: 220106

Scaled to 35lb DBs / 100 SUs rather than DUs:


30:30


43 / 6’0 / 195

(edited)
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Chris Meldrum
January 19th, 2022 at 7:43 pm
Commented on: 220106

As rx’d, 21:50. 


Turn up the suck baby.  That’s a lot of dubs, but they went okay.  Got some big chunks of 20-30+, but also had a bunch of trips each round.  Happy to get through them.  Snatches were more taxing than expected; normally these are programmed as alternating, which is annoying but also gives me built in rest since I don’t transfer the DB in mid-air.  I did sets of 10 with each arm to start and then sets of 5 near the end.  Pull-ups were pretty grippy after the snatches – did them 15-10 / 10-10-5 / 10-5-5-5.


48m/5'10"/180

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Jeffrey Howard
January 18th, 2022 at 12:37 am
Commented on: 220106

M/26/5'8"/155lb

CrossFit AFK


19:27 - Rx (Dubs were a little off today. Did mostly sets of 5s per arm on snatches with some bigger sets and alternating mixed in. Pull-ups were sets of 6-8)

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Courtney Guthrie
January 18th, 2022 at 12:33 am
Commented on: 220106

19:19 s

120 SU

25# DB

Jumping pull-ups


F/25/5’5/140

CrossFit AFK

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Chris Thomas
January 16th, 2022 at 3:26 am
Commented on: 220106

19:11 40#db

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Steve Day
January 12th, 2022 at 4:39 pm
Commented on: 220106

One arm db snatch w/ 50lb db

struct pull ups


26:37

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Kyungtaek Kang
January 9th, 2022 at 3:41 pm
Commented on: 220106

☆CFHIM 25:28

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Ralph Keeley
January 9th, 2022 at 12:43 am
Commented on: 220106

M/35/6'/175#


21:38 Rx

(6:50/14:00/21:38)


Deo gratias

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Christian Simpson
January 8th, 2022 at 11:02 pm
Commented on: 220106

SC to 35#db...36:36

(10:00/11:25/15:11) last round killed me!

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Nate Gordon
January 8th, 2022 at 6:14 pm
Commented on: 220106

26:52

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Mike Munsee
January 8th, 2022 at 3:13 pm
Commented on: 220106

M 51/195/6’

19:56.

Scaled the dumbbell snatch to#35.

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Mja 204
January 7th, 2022 at 3:01 pm
Commented on: 220106

M / 87.2kg / 37


24:30

100 DU x 3

50 x SASNATCH @15kg x 3

75 PU (Kipping) x 3

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Sam Meixell
January 7th, 2022 at 12:39 pm
Commented on: 220106

3 rounds in 26:19 of:

100 single-unders

50 dumbbell snatches, 25#

25 Ring rows

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Aj Hanson
January 7th, 2022 at 3:31 am
Commented on: 220106

200 singles

25 dumbbell snatches 35#

10 pullups


13:27


wife

200 singles

25 dumbbell snatches 25#

10 jumping pull ups

14:37

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Christopher Voght
January 7th, 2022 at 2:27 am
Commented on: 220106

3 rds

75 double unders

37 dumbbell snatches at 35#

15 pull ups

16:45

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David Smith
January 6th, 2022 at 11:20 pm
Commented on: 220106

Scaled

75 DU

35 DB S at 30lb

20 pullups


19:45


low back was really tight today after the cleans and squats from the last two workouts. Had to do about 30 minutes of yoga for mobility, and warm up to feel decent. This is what I get for slacking off in December.

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Lincoln Kerger
January 6th, 2022 at 11:01 pm
Commented on: 220106

Men's Intermediate Scale

23:04


DUs went better than I anticipated, but still not good enough - 43 was my longest string. No gas today too.

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Sam K
January 6th, 2022 at 10:52 pm
Commented on: 220106

3 rounds of:

100 double thigh slaps(jumped at least high enough for a DUB each rep but without tripping over a rope)

50 DB snatches @52lbs

25 pull-ups


19:53


M/30s/225lbs

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David Whiteman
January 6th, 2022 at 10:52 pm
Commented on: 220106

M48/5'7"/168#


3 rounds for time of:

150 single unders

50 dumbbell snatches @ 35lbs

15 strict pull-ups


19:18

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Fabian Delaflor
January 6th, 2022 at 9:28 pm
Commented on: 220106

3 rds for time

100 single unders

50 db snatches #25db

20 kipping pullups

20:55

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Charlie Pokorny
January 6th, 2022 at 9:16 pm
Commented on: 220106

Scaled DB-snatch to 50-40-30 reps

22:34

m/53/5'11"/189#

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Mike Andridge
January 6th, 2022 at 9:00 pm
Commented on: 220106

Scaled to

3 rnds

100 jumping jacks

50 kb snatches 35# kb

25 strict pull ups

25:52

m/51/175

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Antonio Alves
January 6th, 2022 at 8:43 pm
Commented on: 220106

Modified:

--

3 rounds for time of:

100 jumping jacks

50 dumbbell snatches w/ a 15 kg DB

25 body-weight rows

SCORE: 28' 43''

--

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Coastie Nick
January 6th, 2022 at 7:33 pm
Commented on: 220106

Rx’d: 25:23

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Jim Rix
January 6th, 2022 at 6:07 pm
Commented on: 220106

Scaled to 3 RFT of

100 jump and tucks

50 DB snatches alternating arms every 5 reps, 35#

20 pull-ups

25:12


59/5’8”/157

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James Gentile
January 6th, 2022 at 5:16 pm
Commented on: 220106

lowered DU to 50 per round. all else as RXd.


28:02.


I wanted to try this as close to RXd as possible, and thought if I reduced DU to 50 reps I could keep it to 2min per round. not the case the 2nd and last round, couldn't string together much of everything. 150 DB snatches are no joke. my grip still hurts.

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Jeffery Powell
January 6th, 2022 at 4:35 pm
Commented on: 220106

18:27. Beginner

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Kieran Villis
January 6th, 2022 at 4:28 pm
Commented on: 220106

M/40/183/95


Intm- 19.31 🤘

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Stacey Thompkins
January 6th, 2022 at 3:56 pm
Commented on: 220106

M/47/6'2"/180#


Scaled to women's rx'd

17:53

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Jonathan Elmore
January 6th, 2022 at 3:24 pm
Commented on: 220106

30:17 wore #20 vest 150 singles #35 DBs

My only goal for 2022 is to learn Double unders.

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Michael Arko
January 6th, 2022 at 2:58 pm
Commented on: 220106

Subbed 25 cal row for 100 DUs

50x 35-lb dumbbell snatches

25x pull-ups - rds.2 & 3 pull-ups were jumping (rd.1 was kipped)

21:54

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John Clarke
January 6th, 2022 at 2:38 pm
Commented on: 220106

3 rounds:


100 double-unders

50 push-ups

25 pull-ups


17:58


Middle round of doubles took forever.

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Randy Crooker
January 6th, 2022 at 2:07 pm
Commented on: 220106

Scaled to:

100 plate hops

35lb DB snatch

Pull-ups Rx


18:54

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Michael Hembree
January 6th, 2022 at 11:31 am
Commented on: 220106

Beginner:


3 rounds for time of:


50 log presses (70# log press bar)


25 dumbbell snatches @ 45 # kb


10 seated pulldowns @ 90 #


14:40


37 yo 242# male

(edited)
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QiHui Xing
January 6th, 2022 at 9:52 am
Commented on: 220106
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Mathieu Liger
January 6th, 2022 at 8:09 am
Commented on: “What Is CrossFit?” Part 7: Heart Rate

I think isn't a good idea to link heart and modernity.

The heart have several millions years, it's the most important organ of the human body. I think we can't describe him with her react to the modern lifestyle (under 300 year for the car)..

Futher i think it's necessary to listen the heart to match with him, if your heart rate when you sit at your computer are the same that on a Cindy we have a disconnect between heart and reality.

(edited)
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Mike Scott
January 6th, 2022 at 5:13 am
Commented on: “What Is CrossFit?” Part 7: Heart Rate

Chuck is so well spoken and I could listen to him all day. But, I think the question deserves a deeper exploration. Heart rate can be a good measure of intensity during physical exertion even though it is susceptible to other factors that Chuck mentioned like caffeine, adrenaline, etc. There is an ideal heart rate, or range, that allows for extended peak performance as opposed to failure. And, that varies per person based on a variety of factors. But, an awareness of that ideal training zone and seeking to improve upon it over time could certainly prove to be a great measurement tool.

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Chris Sinagoga
January 6th, 2022 at 4:22 am
Commented on: 220106

Champions Club Scaling Notes


RANT

So this morning I was going through the scaling stuff for our college kids on the back squat/hspu workout, and I asked them where they thought that workout would fall under. Danielle said medium weight and long duration, Cecilia said medium/medium, the rest of them said something similar, except Owen, who said short duration was possible. I agreed, saying a CF Games firebreather would be able to do that workout in 8 minutes. Then I scroll on the comments yesterday to see that Charlie freaking Pokorny did that thing in SIX AND A HALF MINUTES! At 53 years old! Did I read that right? What a beast! That is all.


WORKOUT THEMES

Medium weight/medium duration. Maybe short duration. Dumbbell snatches can only go so fast, I suppose. Anyway, you also have jumping with elasticity, jumping with weight and unilateral loading, and core-to-extremity as themes as well.


ASSUMED

Double-unders can be a conditioning piece.


MAIN DECISION

Preserve the movements and lose some intensity, or scale the movements to keep the intensity? I am starting to feel like that's the main decision for a lot of workouts now that I think about it...


TECHNIQUE SCALE

As is, lose the timer.


CONSISTENCY SCALE

All reps have to be unbroken or the set starts over again.


INTENSITY SCALE

Sub plate jumps for double-unders and sub ring rows for pull-ups. (Auto-correct initially switched it to "double-udders," which might have been a bit confusing for the new folks here).


MY STUFF

21:something. Not a great showing, but getting back into the swing of things after about a week of in-season workouts. Dropped to a 35-lb. dumbbell midway through round 2 and that sped things up quite a bit.


GENERAL FEAR LEVEL: 7

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Jim Rix
January 6th, 2022 at 4:49 pm

Yes, Charlie frickin Pokorny had been leading edge for years, but is really crushing everything of late.

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Charlie Pokorny
January 6th, 2022 at 4:50 pm

Thanks Chris! Squats and HSPU are strengths right now (while turning to today, DU and DB-snatches are not!)

And thanks Jim - I chalk up the improvement at this point to extra work on form and mobility.

(edited)
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Jim Rix
January 6th, 2022 at 1:38 am
Commented on: 220106

Intriguing comment yesterday, Chris.

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Chris Sinagoga
January 6th, 2022 at 4:03 am

You know my man I have really strong feelings on this, just like I did during the uproar with Coach Glassman in 2020. And I go back and forth on whether to rant about it or not, and I usually side with Dave Chappelle (link not w/f safe but... it's Dave Chappelle so it's worth it). My opinion on it probably doesn't have the leverage to change anything, so I'll save it for when I think it does - if that day ever comes.


What I will say, though, is I think it is important for all of us to see this event (and Coach's departure) as part of a natural progression of CrossFit, and not necessarily the end state. Me saying, "the good ol' days are gone" is just as short-sighted as an angry commenter saying a Twitter post will ruin the company; it takes patience from the community - myself, especially - to allow these things time to play out. If Coach's foundations for this movement are strong enough to endure through challenging times (which I believe they are), then it might help to trust in the open-source model: good practices will eventually weed out bad practices. I truly believe this.


I also just realized I said "Steve Job" instead of "Jobs" in yesterday's comment, so I look like an idiot! Went back and edited it.

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Mike Andridge
January 6th, 2022 at 11:20 am

Exactly what I said yesterday....

"Charlie frickin' Pokorny"

He crushed that as usual

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Charles Meyers
January 6th, 2022 at 1:34 am
Commented on: 220106

Beginner Option:

3 rounds for time of:

100 single-unders

25 dumbbell snatches

10 jumping pull-ups

25-lb DBs 9:08

(edited)
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