For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile
♀ 105 lb ♂ 155 lb
Post time to comments.
Compare to 141019.
Scaling:
Reduce the loading on the barbell to string together sets of clean and jerk with solid mechanics. Additionally, reduce the running volume to keep this workout under 25 minutes.
Intermediate Option:
For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile
♀ 85 lb ♂ 125 lb
Beginner Option:
For time:
Run 800 meters
15 clean and jerks
Run 400 meters
15 clean and jerks
Run 800 meters
♀ 35 lb ♂ 45 lb
Comments on 230110
75 Comments
CFWUx2 10*45/95+1clj 5*128+1clj
58:26
128lb clj
PS ran too far on mile runs 1.4 miles to stop sign and back
it is clear why Glassman did not finish college. He clearly has no idea of what science is and how it is done
27min15
Rx
M/37/5’8”/180
39:45 RX
*rolled my ankle on the back half of the 800-had to walk back, but it recovered during the clean and jerks
Tracking workout parameters is extremely valuable from many point of views (feedback, motivation, fitness assessment etc) but this video has nothing to do with science or experiments.
M/27/5'8"/170lb
CrossFit AFK
29:07 - Rx for Abbate.
@27-28m scaled to:
1200m run
21 strict pull-ups
21 strict bar Dips
800m run
21 strict pullup
21 strict bar dips
1200m run
no time for warmup/gymnastics partitioned as needed and timer shut off midway through but I remembered the approximate time of day I started.
190lbs
Intermediate option. 60 kg bar. 31:13
There was nothing about science in this article. It will be good to put some numbers or results of some results on relation between crossfit workouts, long term retention rates, measurable impact on health, stamina and strength increase. Numbers, statistics, conclusions.
Intermediate Option:
BB 135lbs/ 14 C&J each set
Time - 27:30
Question is fit for what?
If your goal is general CrossFit yeah. CrossFit is the perfect method.
If your goal is to excel as a competitor, not so.
If your an individual athlete in any other sport (track, swimming etc) and took all the trainable elements and applied CrossFit methodology (constant variation etc) your progress would come to a grinding halt.
Periodizing intensity and training content is the magic needed for long term progress
RiP Sgt Abbatte
Omg 😲 this WOD will make a man 👨 out of you ready or not
Brutal combo of Olympic lifting sandwiched in between moderate met con movements....
Had to shorten the intervals load to finish under 25 minutes
Time was 20:55
WARM-UP
Obliques opener
40 banded side walk
10 MB complex (curls & press)
2 rounds :
1k bike erg
2x15" hip flexor stretch
5 muscle cleans
5 paused press
500m bike
4 power cleans
4 push press
250m bike
3 Power cleans
3 push jerks
10 BB elbows rotations
2 cleans & jerks
3 cleans & jerks 40k
3@60 / 3@70
200m bike
2 C&J 70k
WOD
FT :
4k bike erg
21 C&J 70k
2k bike
21 C&J
4k bike
29'53
COOL-DOWN
100m front rack / OH carry (2x24kg)
M/36/6’/180#
30:21 Rx
(Each run around 8:10 pace; all singles for clean and jerks)
Deo gratias
Modified, untimed:
--
25 DB hang clean and push press @ 2x12,5 KG
4-km run
25 DB hang clean and push press @ 2x12,5 KG
--
Peace.
34:11 RX
38:12 Rx Rest easy and Aloha Braddah
32:57 Rx
Rx run
CJ @95#
27:36
RIP SIR
33:29 RX
33:34
runs were outside, 20 degrees with hills
done with honor
28:11, cut to 75% and 135 CJ. Still an ass kicker, couldn’t keep it under 25:00.
1200 m run
16 CJ
600m run
16CJ
1200m run
Last time was full length with 135, 35:38.
Semper Fi Brother!
Run 1000 meters
21 clean and jerks
Run 600 meters
21 clean and jerks
Run 1000 meters
75lb
27:13.45
M/39yr/1,70m/70kg
36'26 @45kg
1600M 800m 1600m
Second set of clean and jerk was hard, strong finish on the final run
Male 29/195/6’1”
1 mile - 8:01
21 C&J @135 ~ 8 min
1/2 mile - 5:10
21 C&J @135 ~ 10 min
1 mile - 9:20
total time - 39:20
1.6km run
40kg clean and jerk x21
800m run
40kg clean and jerk x21
1.6km run
26:25min. RIP.
Scaled down to 135 lbs and up to pushing two toddlers in a stroller on full distance runs. Haha
38 mins
26:15*
sub row for run
95 lb c&j
* includes 2 minute kid break
Rx
Outside after sunset, 40F
Mile runs had hills; first was 8:30, second 11:00😬
33:06
M/30s/225lbs
Son(15)
@115lbs but same otherwise
44:06
Scaled to 65#
25:47
Still milking the right elbow but needed to do this WOD, so scaled weight down significantly. Mix between Push and Split Jerk, didn't set the bar down each round of 21 C&J.
Hoorah Sgt Abbate!
34:20
#135 No dropping
Semper Fi
27:42 RX
Row 1000-500-1000 metres, 15 hang squat clean and jerks at 20 kg. 20'57"
THANK YOU FOR YOUR SERVICE
31:05 Rx
m/42/5'7"/195
31:12 (treadmill, 60# DBs)
RIP Sgt Abbate
Rx’d: 32:36
Not under 25 minutes, but I like to grind out these hero WODs Rx’d when able.
I've only recently began to understand the value of this:
Giving regular, non-academic people (in my case, a dropout) the power to perform their own experiments and have confidence in them might be the most valuable thing CrossFit offers. Also, good nods to the open-source and predictability concepts. Good article!
Also, I always wondered if "the fun is in the community" part was added late, because I don't remember it like that, but apparently it was used as of 2005 (one day before my first CrossFit workout coincidentally)
First workout back after being sick in bed for 3+ weeks. Reduced C&J to 50kg/110lb. Kept run distance, but held back pace. 31:34. Felt good to move again.
Nice work!
55Kg
26min
Subbed
Row 2000m/1000m/2000m
95lbs C&J
32:28
Rows averaged 2:08.8/500, leaving not-row time of exactly 11:00 (which is not very good, oh well)
Scaled to:
1 mile run
21 db c&j 50lb dumbbells
800 meter run
21 db c&j 50lb dumbbells
2,000 meter row*
25:52
*was planning to run the last mile but lost my treadmill. Jumped on the erg instead.
26:38 #125
24:55
95lb hang power clean & jerk
Beginner Option:
For time:
Run 800 meters
15 DB clean and jerks (30#)
Run 400 meters
15 DB clean and jerks (30#)
Run 800 meters
13:01
Beginner Option:
For time:
Run 800 meters
15 clean and jerks (85#)
Run 400 meters
15 clean and jerks (85#)
Run 800 meters
26:05
its always the “short” WOD that’s are the toughest :)
Beginner Option:
For time: 29:58
Run 800 meters
15 clean and jerks
Run 400 meters
15 clean and jerks
Run 800 meters
65 lbs
On an electric treadmill
With 2x14 kg (30 lbs) DB
30:45
RIP Abbate
Subbed
100 cal assault bike--14:30
21 c&j @ 95#
50 cal assault bike--7 min
21 c&j @ 95#
2000m row--10 min
The assault bike just ain't cool......
45:28
m/52/175
compare to was 40min and change with running.
For my notes, 100 cal AB is about 4 min longer than my mile time
and 50 cal AB is about 2 1/2/3 min longer than my 800 m time.
2k row is more a equivalent sub for me.
Yeah Mike I've always thought those conversions were on the longer side than running and way worse (IMO) but for the elites probably nothing to it
M/47/245
Rower 800 4:50.7/500 2:43.9/1000 5:25.3, longest I've ever spent on the rower.....
65lb C&J
Getting there.... I actually enjoyed this one
My bad, total time 20:26.22
RXd. Outdoor morning workout at 29 F here in SEPA.
37:41.
CandJ’s we’re all singles, wanted to focus on form as my lower back has been tender since last weeks heavy dead’s and running wod. Probably took about 7 minutes or so each time. Runs were 8 to 9 min mile paces.
Similar to the discussion last month around Hero workouts, I always try to do these RXd if I am able to safely regardless of how much time it will take me. Would have had to scale down to 115 lbs to keep the barbell cycling fast. Runs probably would not have changed much!
Love the idea of doing heros rx’d! Great job.
M/48/6'2"/180#
Scaled/modified to 100/50/100 AB cals and 115# C&J's
29:22
*bike times 8:05/4:17/8:29
This could have been a good title for a good article. Click bait, it was just an ad for the open. Too bad, lost opportunity.
Denis, if you want to learn about the science behind CrossFit start reading the L1 trainer guide.
Here it is : http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf
I thought Nicole’s narration, soundtrack, & editing were on point. Nice short video that clearly tells people what CrossFit is about
😍😍🔥🔥👏🏽👏🏽
Measurable, repeatable and observable.. simple and definitive. Thank you for this well written piece. Loving these.
Science has always proven / substantiated what was once considered magic. Magic is just something yet to be explained. The results of CrossFit, as said, underline the science of evidence. That evidence leads to better quality decisions, actions, behaviours and results. What gets measured, gets managed. What gets managed correctly, improves.
La mejora continua y la magia universal
C&J 50kg
26:35 (ca. 7min / mile)
Still can’t run. Subbed 100 cal/50/100 assault bike
weight rx
34:55
continuing to be humbled
20 stair sprints, basement stair
21 power clean & press, 65#
10 stair sprints
21 power clean & press
20 stair sprints
15:02
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
An honorary workout. Monostructural and weightlifting. Big range of motion, volume, core to extremity, jumping, pushing.
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
STAMINA SCALE
For time:
42 clean and jerks
Run 2.5 miles
STRENGTH SCALE
AMRAP in 20 minutes of:
Run 200 meters
1 clean and jerk (if 155 is close to your max)
COORDINATION SCALE
AMRAP in 20 minutes of:
Run 400 meters
10 clean or push jerk - pick one you want to work on here and practice the other in the warmup
MY STUFF
26:41, used 135 instead of 155. The mile run at the end means you can make this as bad as you want to. I took it at around a 7.
GENERAL FEAR LEVEL: 8
Globo wod: dumbbell sub 60/40lb dumbbells. Men if you are using 50lb dumbbells up reps to 28 for the clean and jerks. Run subs are 2k row for miles and 1k row for 800m run, 100 and 50 calories assault or echo bike, or 4000/2000/4000m bike erg. If you are using a conventional treadmill use a slight incline. Busy gym do 42 clean and jerks (Dumbbells sub if needed) then a 2.5 mile run.
Equivalent row or assault bike sub for run?
Thanks in advance
Chart says
2000m row
120 cal AB
90-120 cal assault or echo bike. The bike should be around your mile time. 100 is easiest for math purposes. An athlete who bikes alot but is a weak runner may scale up to 130 if on an assault bike, and vice versa.
Mike if you have IG check out @theboxprogramming they posted a conversion chart Christmas day
Thanks all.