Sunday

220619

Workout of the Day

55

4 rounds for time of:

15 jerks at ¾ body weight
50 squats

Post time to comments.


Scaling:
Beginner-level athletes should choose a weight they can push jerk with solid mechanics rather than focusing on the percentage of their body weight.

Intermediate Option:
4 rounds for time of:
15 push jerks
50 squats

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
10 push jerks
25 squats

♀ 22 lb ♂ 35 lb

Intensity: It Might Just Save Your Life

8

By all accounts, Paul Milligan was healthy. He ran marathons and triathlons, he was a cyclist, and he'd been doing CrossFit for the past decade. But after a few workouts left him surprisingly short of breath, he went to the doctor, who found major blockages in four arteries, necessitating a quadruple bypass. Scarier still, he had no symptoms at heart rates lower than 140 bpm. “The cardiologist told me if I had just been a jogger or cyclist and did not exercise at a CrossFit (workout) level of intensity … my five-year survival (prognosis) was less than 50 percent,” Milligan said.

Read MoreIntensity: It Might Just Save Your Life

Comments on 220619

55 Comments

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Morgan Greene
July 4th, 2022 at 7:14 pm
Commented on: 220619

135# jerk: 12:45

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Albert Kombe
July 4th, 2022 at 4:29 pm
Commented on: 220619

11:52 with 95lb bar

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Jeffrey Howard
July 2nd, 2022 at 12:27 am
Commented on: 220619

M/26/5'8"/170lb

CrossFit AFK


10:02 - Rx (127lb is 3/4 BW for me. Jerks at 130lb, unbroken on first 3 rounds. One no rep in round 3. Had to do 3 sets to finish the last round. Squats were steady but quick.)

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Dan Morris
July 1st, 2022 at 12:48 pm
Commented on: 220619

Scaled to 95lbs


~12:30


43 / 6’0 / 195

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Courtney Guthrie
June 26th, 2022 at 6:27 pm
Commented on: 220619

11:53 s

35#


F/25/5’5/145

CrossFit AFK

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Greg Fairbanks
June 24th, 2022 at 4:18 am
Commented on: 220619

Beginner ++ scaling

4 rounds for time

10 shoulder presses, 95#

25 squats, air


8:58


Went the extra round, and went much higher load than beginner scaling. It was worth it. Was just able to complete entire WOD without any significant break, and I was sweatin and breathin heavy at the end. Good workout!

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Benjamin Schill
June 23rd, 2022 at 11:18 pm
Commented on: 220619

M/6’3”/210


16:38 @ 155

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Ralph Keeley
June 23rd, 2022 at 4:51 am
Commented on: 220619

M/36/6’/172#


11:00 at 130 lbs


Deo gratias

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James Tucker
June 22nd, 2022 at 9:09 pm
Commented on: 220619

M/32/155#/5'7"


Weight: 115#


6:27 Rx


My legs are absolutely toasted from that workout.

Comment URL copied!
Matthew Aukstikalnes
June 22nd, 2022 at 5:41 pm
Commented on: 220619

12:30, modified using a pair of 55# DB's for the jerks

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Joshua Boger
June 21st, 2022 at 9:25 pm
Commented on: 220619

13:24 Rx'd

175lb press

This one was as hard as you want to make it. I took my time lol

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Christopher Robertson
June 21st, 2022 at 6:38 pm
Commented on: 220619

50lb x15, 50 sq, 60 lb x 15, 50 sq, 50 lb x 15, 50 sq, 50 lb x 15, 50 sq...19 mins

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Brian Coon
June 21st, 2022 at 6:09 pm
Commented on: 220619

8:42 rx (135# jerk)

M/53/175/5’11"

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Jordan Harris
June 20th, 2022 at 8:48 pm
Commented on: 220619

11:11

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James Gentile
June 20th, 2022 at 8:47 pm
Commented on: 220619

completed 6/19 in the morning. as RXd 150lbs = 75% BW.


13:14.


Mostly push jerks, but tossed some split jerks in on rounds 3 and 4. no round of jerks unbroken, got 13 reps on round 1, two sets round 2, four sets rounds 3 and 4. squats had some small pauses but nothing too long. woo baby that was tough!

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Chris Meldrum
June 20th, 2022 at 6:28 pm
Commented on: 220619

With 20# weight vest, 9:47.


135# for jerks – did them 15 / 10-5 / 10-5 / 8-4-3.  A minibreak here and there in squats.  Leg fatigue from squats definitely made jerks harder.  Had trouble locking out a few in later rounds.  This would have been a real ass-kicker at 5 rounds – glad it only went 4! 


#weightvestmonth


49m/5'10"/180

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Jorge Amado
June 20th, 2022 at 4:41 pm
Commented on: 220619

155BW did 115#, 14mins

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George Fryd
June 20th, 2022 at 4:23 pm
Commented on: 220619

TIP: PUT the squats in on rest between reps of the Jerk, may have been highlighted in vid from coach...


M/34 - 22:51 as RX / 60kg/132lb barbell / slightly push jerk

(edited)
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Jim Rix
June 20th, 2022 at 4:01 pm
Commented on: 220619

Sketchy back today, so modified to:

4 RFT

15 explosive push-ups

50 squats, with a 10# DB

9:34

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Jon Wilson
June 20th, 2022 at 3:43 pm
Commented on: Workout Demo

19:05

150lb pj

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Nate Gordon
June 20th, 2022 at 2:34 pm
Commented on: 220619

9:47 @135#


44m 175#

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Alexandre Beaulieu
June 20th, 2022 at 2:14 pm
Commented on: 220619

9:55 @ 145

M/35/192

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Mark Dorsett
June 20th, 2022 at 1:42 pm
Commented on: Intensity: It Might Just Save Your Life

Same!!! I had a bad aortic heart valve. The doctor told me if i hadn't been doing CrossFit I would not have known and would have probably died in my sleep. The surgery was a sucess and I'm doing CrossFit 5 days a week again. CrossFit saved my live!!

Comment URL copied!
Michael Arko
June 20th, 2022 at 1:01 pm
Commented on: 220619

Subbed 15x push presses/jerks @ 75lbs = 50% bw

5:50

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Maressa Souza
June 20th, 2022 at 12:56 pm
Commented on: 220619

4 rounds for time of


.15 push press

.50 squats


~27Kg


15'30"

(edited)
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Harris Harr
June 20th, 2022 at 10:14 am
Commented on: 220619

10:57 bw 170

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Lincoln Kerger
June 19th, 2022 at 11:10 pm
Commented on: 220619

Scaled weight to 115# Split Jerk (yes Chris S., I alternated feet each rep)

12:05


Broke SJ 8-7 then 5-5-5 for remaining rounds. Could have gone faster with push jerk but I am not a fan of how much I feel it in my knees and lower back afterward.

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Derek Eason
June 19th, 2022 at 9:20 pm
Commented on: 220619

Rx 7:24 at 125lbs.


Bodyweight: 162.5lbs.


Great to see Coach B!!!



Comment URL copied!
Steve Day
June 19th, 2022 at 9:01 pm
Commented on: 220619

Scaled:

1 round 95lb barbell

3 rounds 30 lb dumbbells


6:58

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Mike Munsee
June 19th, 2022 at 7:09 pm
Commented on: 220619

M 51/200/6’

10:34@#105.

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Farkhod Akhmedov
June 19th, 2022 at 5:52 pm
Commented on: 220619

My weght is 63 kilos

I was complete 3 rounds with 40kg barbell

My time 14:07

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Kyle Evans
June 19th, 2022 at 5:14 pm
Commented on: 220619

11:33 Rx @ 120

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Tyson Staples
June 19th, 2022 at 4:37 pm
Commented on: 220619

4RFT

15 Jerks 95# (55% BW)

50 squats

10:10

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Patrick Doyle
June 19th, 2022 at 4:33 pm
Commented on: 220619

5 Rounds 4 Time

15 Jerks 75#

50 Air Squats

23:04

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Aaron Brumit
June 19th, 2022 at 4:17 pm
Commented on: 220619

18:21 rx at 115lbs being 149lbs.

In hindsight I should’ve gone with 100-105.

broke sets into 5-5-5,8-7,8-7,7-5-3

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Tom Knighton
June 19th, 2022 at 3:31 pm
Commented on: 220619

My first week of CrossFit is now in the books.


I did the beginner's workout above, but with a 45 lbs bar since I didn't have a 35 lbs bar.


Finished in 5:22 and my lungs were absolutely burning.


I'm damn proud of my time, too, because I pushed it hard. It really helped me deal with something that happened yesterday. I could just focus on the workout.

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Kobe Breazeale
June 19th, 2022 at 3:29 pm
Commented on: 220619

12:15


80lbs

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John Clarke
June 19th, 2022 at 3:23 pm
Commented on: 220619

9:12


85lbs (55%)

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Antonio Alves
June 19th, 2022 at 2:53 pm
Commented on: 220619

Modified, using 2x 12,5 kg DB

--

4 rounds for time of:

20 DB push jerks

50 squats

TIME: 12'58''

--

Peace.

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Coastie Nick
June 19th, 2022 at 2:48 pm
Commented on: 220619

Rx’d @ 130#: 14:50


M/39/171#/68”

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Vanessa Miller
June 19th, 2022 at 2:31 pm
Commented on: 220619

F/5’8/130

rx (95lb I rounded down 😛)

14:45

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Sam K
June 19th, 2022 at 2:27 pm
Commented on: 220619

Sunday morning workout 🥱

Rx

@167.5lbs

17:21


Probably went too heavy, I know I had some no-reps in the last couple rounds

M/30s/225lbs


Son

@75lbs

14:05

M/14/165lbs

Comment URL copied!
Nicolas Tyhurst
June 19th, 2022 at 2:23 pm
Commented on: 220619

Are the 50 squats air squats or with the same weight as the jerk?

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Amedeo Alessio Cerea
June 19th, 2022 at 1:52 pm
Commented on: 220619

Rx: 13:51

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Travis Schwartz
June 19th, 2022 at 1:49 pm
Commented on: 220619

14:55

First 2 rds intermediate, last 2 w/ 115

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Sam Meixell
June 19th, 2022 at 1:28 pm
Commented on: 220619

4 rounds in 16:57 of:

15 jerks, 115#

50 squats

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Jonathan Elmore
June 19th, 2022 at 1:27 pm
Commented on: 220619

Happy Father’s Day Gentlemen!

11:56 w/#20 vest #95 bar

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Charles Meyers
June 19th, 2022 at 1:25 pm
Commented on: 220619

Intermediate Option:

4 rounds for time of:

15 push jerks

50 squats

115 lb

12:08

(edited)
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Marcelo Davis-Gonzalez
June 19th, 2022 at 11:52 am
Commented on: Intensity: It Might Just Save Your Life

I have a very similar story to Paul. I had five bypasses in 2019. Thanks to CrossFit I’m a healthier happier father today.

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Richard Edwards
June 19th, 2022 at 11:23 am
Commented on: Intensity: It Might Just Save Your Life

What was Paul’s diet/nutrition prior and leading up to his events and what is it like today?

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Mike Andridge
June 19th, 2022 at 10:56 am
Commented on: 220619

Scaled to

w/20# vest

4nds

15 jrks @ 95#

50 sqts

11:33

m/52/175

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Andrew Hendel
June 19th, 2022 at 10:42 am
Commented on: Intensity: It Might Just Save Your Life

"Be hard to kill" Way to stay in the game Paul!

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Robert Eddleman
June 19th, 2022 at 1:42 am
Commented on: Intensity: It Might Just Save Your Life

I found out I was in Afib 100% of the time when I was 50. I started Crossfit when I was 55 and have done the Open for 9 years. I probably have 80% of cardio because two upper chambers don't help. Crossfit has probably saved my life. I can't wait for 65+ in Open this year.

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Chris Sinagoga
June 19th, 2022 at 12:59 am
Commented on: 220619

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Using stamina in the legs to challenge our jumping. Squatting, jumping with upright torso, core to extremity, skill, gymnastics, body-proportioned weightlifting are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


SCALING FOR LIMITING FACTORS

Coordination - 4 rounds of: 30 jerk (empty bar) 50 squats, turn off timer

Stamina - all sets have to be unbroken or else workout is done

Speed - each set of squats has to be under 1 minute or workout is done


MY STUFF

9:17 as rx


GENERAL FEAR LEVEL: 6

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Shannon White
June 19th, 2022 at 12:39 am
Commented on: Workout Demo

Awesome! Coach B is the GOAT!

(edited)
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