남(m)/47/171cm/100kg/231002/
Heavy 17.5/
10 rounds for time of:
9 thrusters =>20kg
35 double-unders=>4회
♀ 85 lb. ♂ 125 lb.=>20kg
Post time to comments./
1라운드(20분만 실시함)/
월요일 저녁 두번째와드

CFWUx2 10*45dl*2 1,2,3*95thr
28:31
Scale thr 95lbs

29:44 RX

M/39/5’9”/195#

19:27 @75% or 42.5kg and 27 double unders. E2MOM

38:29 rx

105# thrusters
70 single unders
10 rounds 
27:52

95#, 70 singleunders. 29:01

29:28

17:43 50kg

M/34/6’/175#

19:26 at 115 lb. 
(All thrusters 6+3)

16:50 (95#)

17:01 rx
(17.5 - 13:40 rx)

Time Cap: 12 min - 5 rounds + 6 Thrusters

GENERAL WARM-UP
2 rounds of:
250-m row
10 scapular pull-ups
25-ft broad jumps
25-ft bear crawl
10 air squats

SPECIFIC WARM-UP
Thruster
Perform 5 reps of each step with an empty barbell:
Front squats
Push press (with front squat-width stance)
Thrusters (with a pause in the front rack)
Thrusters

Double-under
“Penguin Drill”
2 sets of each:
30-seconds of jumping with single hand taps
30-seconds of jumping with double hand taps
1-minute of double-unders or practice

Did this on 9/14, not sure why the comment didn't take. Sc to 85# and 70 SU: 27:42

M/47/57”/180
No bar so I used 25# dumbbells for thrusters. Thought I was going to die!
22:34

24´RX

24´RX

17.5
10 rounds for time of:
9 thrusters
35 double-unders
♂ 95 lb.

21:21

M/39/111kg
10 rounds
9 Trhuster 40kg
35 DU 
Quase 18'
Não tenho certeza do tempo

23’ Rx 

Rx’d 28:15

Was at 7 rds + 5 Thr. at 20:00 cap.

Scaled
9 thrusters @83lbs
35 hops
24mins 3secs

Scaled to 10 rds
9 thrusters 45#
70 singles
17:21

Subbed to 25 D/U, 65 lb, & 15min time cap
8 rounds... last 3 were paiiin

jut now. 16min 17 sec with 35 lb db . easy my heartbeat at zone 4

I really look forward to the webinar.

The aerobic bias in exercise guidelines, in my opinion, has a lot to do with the involvement of doctors in crafting these guidelines. It is assumed that since cardio involves the heart, hence the name "cardio", it must be good for preventing heart attacks. Therefore, everyone should be doing it since every one of us has a heart. But who should strength train?

Women and girls were told that weight training would make them bulky and muscular (as if this could happen overnight). So, that eliminated half the population right there.

Parents were told that weight training would stunt a child's growth. So, no kids. And I'm sure seniors were told it was too strenuous.

Joe Weider was promoting bodybuilding as the way for scrawny young men to get jacked, meet girls, and not get sand kicked in their faces. So, I guess that leaves out married guys. With the exception of single men in their late-teens to whenever they get married, no one should be lifting weights and everyone should be doing cardio.

Thankfully, modern research and real-world practice has demonstrated that strength training is safe for all ages, has considerable health benefits, and women with muscle look amazing.

7r+1 en 25min à 55kg

14:22
Scaled to 95 lbs.
beat my time in 2017 by 1:59.
M/42/5’8”/160

Análisis:

Goal : gluco system 
Duration: 8-16 min 35-2 min x round
Reps: moderate reps,44 reps for round 
Load: over all ligth 
Thruster: 95/65 ligth
Double under:body weight
Volumen total: 440 reps cap 19 min.

Breakdown:
•Games couplet of weight lift and gymnastics.
•Duration 19 min cap
•Challenge: finish in less 18 min sets reps unbroken 
•Thruster squats and press use a weight you can •move unbroken for almost 7-8 rounds
•DOUBLE under, the rope pass twice beneath the •feets and this is a cardio and body weight move
•The reps scheme is intensity 
•The load overall is ligth 
•Don’t be a baby stay in the line.

Class:
60 mim:
8 min warm up general
10 min ESPECIFIC warm up
2 min rest
19 min WOD
10 min skill
7 min COOLDOWN 

the class details:
https://www.instagram.com/invites/contact/?i=woz99cs8cozb&utm_content=j09acob

Análisis:

Goal : gluco system 
Duration: 8-16 min 35-2 min x round
Reps: moderate reps,44 reps for round 
Load: over all ligth 
Thruster: 95/65 ligth
Double under:body weight
Volumen total: 440 reps cap 19 min.

Breakdown:
•Games couplet of weight lift and gymnastics.
•Duration 19 min cap
•Challenge: finish in less 18 min sets reps unbroken 
•Thruster squats and press use a weight you can •move unbroken for almost 7-8 rounds
•DOUBLE under, the rope pass twice beneath the •feets and this is a cardio and body weight move
•The reps scheme is intensity 
•The load overall is ligth 
•Don’t be a baby stay in the line.

Class:
60 mim:
8 min warm up general
10 min ESPECIFIC warm up
2 min rest
10 min skill
2 min rest 
19 min WOD
7 min COOLDOWN 

the class details:
https://www.instagram.com/invites/contact/?i=woz99cs8cozb&utm_content=j09acob

23:12

7 rds (20 min cap)
50# dbs thrusters

Dr. Kenneth Cooper is responsible for coining the term "aerobics". The Cooper Aerobics Center is located in Dallas, Texas. In 2012, I attempted to introduce CrossFit to the Center and was told it was "too fringe." 

Scaled the weight to 75lbs. Hit the 20 minute time cap somewhere around round 8 or 9, but finished all 10.
22:24.

This was a beast even scaled. Just tried to keep moving.

Scaled down to 7x95 lb thrusters and 25 double unders

10 rounds

18:40

scaled to 7 rds with 40kg 12:57.
coming off 10 week 3 rep power cycle

Rx 6 rounds 

35/195/5’9/M

M/45/6'2"/180#

Scaled/modified to 35# DxKB thrusters the rest as rx'd 
12:17

Scaled to:
75lb thrusters
70 single unders
17:22

M/42/6’3”/215

23:21... cardio is terrible!!!

Been years since I've done crossfit.  Trying to come back without injury.  10 rnds, 85 initially then 65 lbs,  and 50 single jumps vice doubleunders.  16:07

Coming back from month off, scaled to 6 rounds, 95 for thrusters. 
12:59. Actually faster than I thought it would be, but my legs are burning...

18:12
scaled: 
thrusters:  45# - to go unbroken 
70 single Unders 

I did thrusters with 20 lb. Dumbbells.
And did some of the DU as one leg jump rope .

Time;. 16:04

As rx’d, 21:42.

Well that was awful.  Mostly went unbroken thrusters; 2 or 3 rounds I broke 6-3.  DUs got better after a horrendous first round, but it’s been awhile since I’ve done a bunch in a workout.  Tried to keep 2 min per round pace, but this fell off pretty bad in round 7 or so.  This just ate my lunch from there on out.  Felt low on energy – maybe time to slip in an extra rest day.

47m/5'10"/180

20 min time cap: 8 rounds complete Rx
Even at this slow pace, this totally sucked the life out of me.
Because of bad air quality I did this in our bedroom - no dropping the bar!
m/52/5'11"/200#	

M 50/195/6’
12.53@#75 thrusters.

34:11 Rx 

1 round of thrusters at 75lbs
9 rounds of thrusters at 65lbs
10 rounds of tuck jumps - last 4 rounds were just jumping, not as high or low
38:18

scaled: 19:29, 65# x 1 round, 45# bar x 9 rounds, 70 singles. 

M/24/5'8"/160lb
CrossFit AFK

12:18 - Sc (105lb)
PR from 13:52 Rx in open workout 17.5

16:22 @ 95 lbs

10 rounds for time of:
9 thrusters
35 double-unders
75 lbs
du’s
32:20

10 rounds

9 DB thruster 2x20# DBs
30 mountain climbers

10:48

due to the smoke of nearby wildfires, I had to do this one inside. The DBs were as heavy as I could get without hitting the ceiling.

Thrusters and mountain climbers are a nasty combination. Really burns the shoulders non-stop.

75lbs barbell, 24:00

I got s-l-o-w-e-r and S-L-O-W-E-R as this went on. Splits got really ugly:
4 - 8:12
8 - 18:49
10 - 24:00
On the plus side, the last round was unbroken!

RX:7R+6.
https://youtu.be/ozeLpZ6bXmI

Scaled to 8 rounds
9 thrusters at 75
10 DU

12:35

M/36/170
ramping back up after 8 weeks at low volume, thrusters are such a beating lol

10 rounds in 22:43 of:
9 thrusters, 85#
35 single-unders

15:26. 10 rounds scaled to 65# thrusters and 35 single unders. Rested 5 minutes then practiced double unders: two 4-minute Tabatas with a 2-minute rest between the two Tabata sets.

Scaled thrusters to 105lbs

22:42
Felt like i spent eternity sucking wind and staring at the ground but also felt I was near max capacity the entire workout. I hate thrusters.

Glad this one is over.

Subs/scale to:
10 rounds
  10 2x45#DB thrusters
  70 SU
  10 bench step ups

18:39

During 10 second countdown: "Goal is unbroken."
After first round: "Ehhhh, 1 round every 2 minutes is a better idea."

Was just about done with 7 rounds when the rope handle broke off. Did the 8th set of thrusters (75lbs) and called it.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Thrusters - squatting, upright torso, skill (core-to-exremity), big ROM, pushing, overhead, external load
Double under - jumping, accuracy, just a touch more ROM

WHAT ABOUT THE FORMAT
Part of a bigger test of fitness, probably as a stand-alone would be unbroken for good CrossFitters

TECHNIQUE SCALE
As is.

CONSISTENCY SCALE
Lighten up the weight. 10 rounds of: 45-sec thrusters, 1:15 double under practice

INTENSITY SCALE
Scale to a weight that thrusters can be unbroken and switch short-ish touch-and-go box jumps for double unders (try 18 per round)

MY STUFF
Went for quality with 55-lbs.on thrusters and one-foot jump ropes, alternating every 10.

GENERAL FEAR LEVEL: 8

Um...135 and 95, right?