~13 Minutes

21-15-9 reps of:

Thrusters

Burpees

Sit-ups

95#

9'30

104kg

M/28/5'8"/180lb

CrossFit AFK/Brave Heart CrossFit

235lb - Rx

Match last year's lift, Did hit 240lb for the power, missed the hang. Also did the metcon fast in 6:10, mids 7s last year.

Forgot to post this one on May 20th

18 minutes

21 - 15 - 9: 12:38

Thrusters @ Rx

Burpees

Situps

Remaining Time: 135lbs

+1 power clean

+1 hang squat clean

M/43

M/38/6’/174#

8:35 Rx, then 145/195 on the complex before my back told me that I was done.

Deo gratias

Same as last time 205

Rx 110# at 18 minutes (finished the first part with 7 minutes to spare - added weight conservatively)

2 more lifts to finish at 120#

M- 53/ 5'7 / 210 

Intermediate athlete 

scaled thrusters to #75

10:25

max Power Clean/Hang Squat Clean rep #175

Thrusters: 65lb

max complex: 129lb

37 / M / 5'9" / 140lbs

25lb dumbbells thrusters, ab-towel sit-ups:

21-21-21-15-15-15-9-7

(I.e., no time remaining.)

How does the saying go? "Buck furpees" ?

5’11’’ 205 M

21-15-9

Thrusters 115#

Lateral Burpees over Bar

GHD sit ups

9:23

1 Power Clean, 1 Hang Clean

Finished at 230

45#

17:02

No cleans

5/20/2024 - M / 5'7 / 21 / 194

*6 WEEK MURPH TRAINING - Week 6/6 - Workout 1/5*

(Pre WOD Mobility with GOWOD mobile app)

5 sets for time:

600-meter run

* Rest 3:00 between rounds

Accumulate:

50 V-ups

(Post WOD Mobility with GODWOD mobile app)

Forgot to comment yesterday

9:21

95-135-185#

power cleaned 205 but got stuck in the hole on the hang squat clean

With an 18-minute running clock, complete:

21-15-9 reps of:

Thrusters

Lateral burpees over the bar

Sit-ups

♀65 lbs

12:40

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

110 lbs 

IGNITE Workout A is a great mix of strength and cardio, perfect for all fitness levels. It’s challenging yet accessible, making it an excellent way to boost overall fitness and start your journey.

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M 41 69” 225#

Rx 12:18 185#

13:42 Rx

#185

M 53/195/6’

Scaled thrusters to #75. Finished with 8:12 on the clock. Last time finished with 8:22 on the clock. Got up #195. Last time I got up #185 so I increased the weight but was slower on the workout.

( warmup: 250 backward steps on treadmill, 5 mins jog-run-jog, then 1500m row in 5:58 )

M62 182#

reduced triplet to 15-12-9 of 65# thrusters, burpees over bar, and situps

7:50 for triplet.

in remaining, ~ 10 minutes for

85-105-115-120-125# power clean - hsc complex

18 min Running Clock: 8:22/185lbs

21-15-9

Thrusters (75lbs)

Burpees over Bar

Situps

Remaining Time:

1 PCL+1 HSqtCL

75-95-115-135-155-185

GWU: Full Body Rot

3x 5 Push-ups/10 Situps/15 Sqt

SPWU: PVC Thruster ^ Wod

Burpee WU

Cool Down: Walk& Hamstring stretches

Scaled to 75#

9:01

75-95-115-125-135# PC+HSC

Compare to 230510: Same scale, 10:10, stopped at 135#

Happy about time improvement. Laddered up to 135# as I wasn't sure what the elbows and left wrist would handle today. Might have tried 145 but left knee twinged a bit on the 135 HSC, so called it there.

M / 93 kg / 32 y

Rx

T: 8:23 m

Weight: 90 kg

First set at 95, then dropped to 65 for the next two. Otherwise rx.

cleans: 115 155 175. 205 after time.

Scaled to

25# db thrusters

reg strict burpees

ab mat sit ups

11:23

pc + hsc

115/125/130/150/150

First wod in afternoon heat and after 4 day vacation (for my notes)

m/54/175

compare to

35# db thrusters

burpees

abmat

15:23

135# pc + hsc

10:32 Rx

195 lbs

10:36,

95-135-155-165-175-185-195

Part 1 = 6’34” RX

Part 2 = 205 LB

13:53, thruster at 80lbs, abmat sit-ups. Lynchburg CG, still coming back and adjusting to the humidity…only had time for 2 attempts, 140,150 did them as a set, PC straight into HSC. Actually felt pretty good. Last was 13:04, did 165 on complex.

Pre-WOD: 2.5 jog in 20# plate carrier.

21-15-9 @ 55# otherwise as Rxd:

11:01

Cleans to 70# - failed at 75# - dropped weight & finished @55# for form reset & practice

Definitely struggled with this one.

11:18

185lb

7:45

92.5 Kg

34/F/165#

10:02 Rx

155# on the barbell

M/49/6'2"/185#

Rx'd

95# metcon

10:57

Barbell complex

135/145/155/165/170#

17:58 🤦🏻

Used 2 DBs, 15 kg each

Triplet: 75lbs bar, 9:59

Max complex: 140lbs

8:15 RX'd

80 kg on the complex.

9:34

185

May 10th, 2023 at 9:50 am

Commented on: 230510

9:48

175 lb

Pre Wod Squats sets of 5 with 6 pistols per round

135-185-205-205-225-225

With an 18-minute running clock, complete:

21-15-9 reps of:

Thrusters

Lateral burpees over the bar

Sit-ups

45- lbs

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

45-65-85-105

Rx

Let's not talk about the buy-in time 😅

245lb complex, almost hit 255lbs but my legs didn't want to bend to catch the hang clean

230510

Rx, ~8:30, 235lbs

Rxd.

8:43.

195 lbs complex.

Worked up from 95-135-155-175-185. Failed the squat clean at 205.

Rx

8:04 vs 8:35 in 230510

90kg vs 80kg

With an 18-minute running clock, complete:

21-15-9 reps of:

Thrusters

Lateral burpees over the bar

Sit-ups

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Triplet: 12:18 (1st triplet, 43kg; 2nd + 3rd triplet, 33kg)

Max load: 65kg

M/50-54

Intermediate

2 rounds + 4 burpees in a cap time

3 round in 19:45

2,5 miles run before the WOD.

Globo wod: dumbbell sub 25/40lb dumbbells for the thrusters, and lateral burpees over the dumbbells. For the power clean and hang squat clean if you are using iron plates today build up to a heavy but controllable single on the complex. If you are using dumbbells today, build to a heavy single on the complex as well. If you max the available dumbbells do AMRAP sets.

21-15-9

thrusters 55lb

later burpees over bar

sit ups

8:42

no max lifting reps

Champions Club Scaling Notes

RANT

One of the things that has been on my mind constantly at our basketball practices is the concept of "feel" and, more importantly, how to teach it. I always get annoyed by the phrase "you can't teach [blank]" so when other coaches say something along the lines of, "These players just don't have that feel for the game," I just assume they left out the part that follows: "So I guess it's on us to coach it then." So far I've had most of my success not with verbal coaching for feel, but rather setting up drills and scenarios, and asking questions that help the player learn it for himself.

I bring this up because the more veteran you get at CrossFit, the more important it becomes to develop a "feel" not only for the workout's dose, but for what your body needs from the prescription. Take this one, for example; aside from the honorary/commemorative part of the workout, the prescription is to fatigue the crap out of every organ, muscle, bone, and neuron in our body, then challenge our jumping power. Twice. Now when you are scaling it, you can just give the obvious Use Less Weight and Do Less Time, or you can listen to what your body is telling you. Am I willing to "go there" for the 21-15-9 segment? Do I have it in me to go "heavy" on the barbell lifts? Would I be better off doing one or the other?

This also applies for movements. Anyone know why the 21-15-9 rep scheme was prescribed? From what I understand, it's basically the most reps Coach Glassman was able to do for thrusters and pull-ups before the intensity decreased, and then same with 15- and 9; juuuuuuust before he'd have to stop due to muscle fatigue, he changed modalities and Pukie was born. Anyone know why burpees have to be over the bar? From what I understand it keeps people jumping honest. Since these movements and workouts are designed to be scientific (meaning predictable/repeatable) if needed, standards have to be the same across the board, and that led to set rep schemes and defined ranges of motion. But not every workout needs that. I'd urge you to try this workout with your "highest" jump on each burpee, or I should say high enough that some random dude walking by would say, "damn, this moron is really into down-ups," but not so high that you lose your rhythm. You are going to punk out on a few reps, you'll overdo it on a few reps, and as a byproduct you'll start to develop a feel for your jumping ability in a way you likely wouldn't mindlessly jumping over a bar. This can be done with the rep scheme and complex in this workout, or any workout you see some up. Ask yourself, "what am I supposed to be feeling and how can I practice that?"

Lastly, when you're in the pressure time of a game (CrossFit's version of a game would be late rounds of Elizabeth, Helen, Filthy Fifty, etc.) I would argue the most prominent thing in our minds is feel. Not technique, not strategy, not rules. Just feel. Better hope you practiced that during less strenuous conditions with plenty of opportunities to make mistakes.

SCALING QUESTIONS

Am I feeling two hard efforts today?

Am I going to keep the first 21-15-9 segment honest with intensity or am I going to use it as a glorified warmup?

What would be the point of doing it anyway if you're not going to push the triplet?

Would I rather switch the order so I can emphasize the barbell movement without being tired? Maybe give yourself a set number of reps to get to before doing the teiplet?

What do I do with the sit-ups? Strict form? Arms help? What about the legs?

NEW TO CROSSFIT SCALE

3 rounds for time of:

30 thrusters (empty bar or light dumbbells)

20 sit-ups

10 burpees

Practice cleans for the warmup