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Tuesday 101019
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Post time to comments.

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Hari’s commentary on today’s workout:
All “hero” WODs look overwhelming, mostly because they are overwhelming.
For the 2-4 people who can do this RX’d, the length of the Box is 25 meters, so down and back 3 times will do for the run. For the other 240 people, 150 meters on the rower (about 40 seconds) is a perfectly good sub. With 6 rowers and the vast majority of time being spend on the other exercises, there should be very little waiting. (And if you do wait briefly, you’ll probably be glad for a few extra seconds of rest.) (commentary continues below in 1st comment…)

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  • Hari

    All “hero” WOD’s look overwhelming, mostly because they are overwhelming.
    For the 2-4 people who can do this RX’d, the length of the Box is 25 meters, so down and back 3 times will do for the run. For the other 240 people, 150 meters on the rower (about 40 seconds) is a perfectly good sub. With 6 rowers and the vast majority of time being spend on the other exercises, there should be very little waiting. (And if you do wait briefly, you’ll probably be glad for a few extra seconds of rest.)
    If you don’t have regular pull-ups, chest-to-bar pull-ups aren’t going to happen. You should either do regular or band pull-ups as needed. If you use a band, try to pick a size that allows you to do at least the first 4-6 rounds of pull-ups unbroken.
    Adopt a similar strategy for scaling the front squats. You don’t want to be breaking up the 7 reps and re racking, at least not in the early rounds. By the end, you do what you can.
    Handstand pushups are another big challenge. If you can get into a handstand, then scale as needed by putting a target under your head that allows you to reduce the range of motion. I started with 2 45-lb plates and then kept reducing until I could do these head to ground. (It took me three years.) If you can’t get into a handstand yet, we’ll show you how to do these off of a box. Whatever you need, we’ll set you up.
    Getting through “hero” WOD’s are a big part of CrossFit. Don’t hide. Show up. We (our coaches and your fellow members) will get you through this.
    Good luck! Post your times and your thoughts to the comments.

  • Click here for scaling options for today’s workout courtesy of Brand X:
    Court suggests either 6 shuttle runs or 25 double unders as a sub for the 150m sprints.

  • Simon P

    Around what percentage of one rep max would you suggest we scale the from squats? Thank you! And thanks for all your wod analysis posts, they’re great, loving this new feature.

  • Hari

    For this volume, 50% to 60% of your 1RM.

  • Tim B

    Big kudos to Kevin for organizing the mob scene that was this morning

  • Jamie F.

    25 Minute Time Cap:
    5 Full Rounds + 150 Meter Run + 7 C2B Pull-Ups
    Everything RX’ed except HSPU’s w/2 ABMATs
    Great effort 6:30 crew. Kevin, thanks again for presiding over the mayhem.

  • chadb

    30 minute time cap:
    9 rounds + row + 1 pull-up
    115lb squat, smallest band, HSPU’s w/ 3 abmats
    Thanks for the Slayer Kevin and the support Steve and Jenn!

  • Hari

    As it gets busier in the morning, it may be time to ask whether we should be moving away from the 45-minute WOD’s and towards a schedule similar to the evenings. We seem to be heading towards a very large 7:00 AM class, perhaps with with two instructors.
    The question is whether there will be any demand for a slightly earlier WOD, as would be necessary to free a full hour at 7:00 AM.
    One possibility would be
    6:15 – 6:45
    7:00 – 8:00
    8:00 – 9:00

  • Hari

    That should have been:
    6:15 – 7:00
    7:00 – 8:00
    8:00 – 9:00

  • Luke S

    I would be so down for an 8:30AM or 9AM class.

  • Shayna S

    Hi Hari,
    It doesn’t appear to be a pattern that the 7 am classes are always crowded (Tuesdays seem to be alot more crowded then others). I reguarly attend the 6:30am class and would prefer you to keep it to 6:30 and not 6:15. I recall that attendance was signficantly less for the 6:30 am class when you did make the time earlier.
    My recommendation is to have two instructors for the 7am days and keep the 6:30 am class. You can have the one instructor finish up the 6:15 class while the other one leads the 7am in warm up.

  • I have just been notified that my life will be better if the 6:30am class remains.

  • Emily

    I’m with Luke. 8:30 or 9 would be wonderful!!

  • Hari

    Integrating all the above comments makes me wonder about this possibility:
    6:30 – 7:30
    7:30 – 8:30
    8:30 – 9:30

  • Mike S

    25:15ish on the full 10 rounds
    Pullups Regular (not C2B pullups)
    Pushups Regular (not Handstand, still shoulder recovering)
    Run / Squats Rx’d
    On morning schedule, current schedule works well (6:30 works very well for the 6-8 regulars, myself included). Most of the time, 45 minutes is enough. On long WOD days, Kevin can usually turn to the 7:15 class by the time they arrive / finish warmup.

  • Steve S.

    Power Snatch – (115#x1; 120#x1; 130#x1) x3
    Jerk – Heavy Single for the day – 195#
    3 rounds
    5 Snatch Push Press – 135#
    10 DB chainsaw rows (24kg)
    15 Hanging Leg Raise
    rest 1 min between rounds.
    As far as morning classes go, I would prefer it if we kept the 8am class.

  • jenn

    Worked on snatches and split jerks today:
    Power Snatch: (52#x1; 57#x1; 62#x1)
    Split Jerk: 65-75-85-95-105PR-110F
    My vote for the morning classes is to keep the same time schedule (6:30-7:15; 7:15-8; 8-9) and just add another instructor to the 715am class. Thanks.

  • Janna

    I agree with Jenn’s suggestion. I think we should keep the schedule as is if possible and add a second instructor to the 7:15 class. When you have 20 people in a class it really doesn’t matter whether the class is 45 minutes or an hour–you still can’t get any one-on-one coaching and it’s going to be chaotic. Another option would be to keep the schedule, and add a second class at 7 or 7:30 (and then that same instructor could possibly teach a 9 am if there is interest in that)
    I–and I’m sure others–plan work/commute/life around the morning schedule. Changes, even within 15 minutes, can be very disruptive. Given how crowded it’s become, maybe adding another class in the morning makes sense but changing the times of the current classes doesn’t seem to address the crowdedness issue.
    I realize people are going to have gripes anytime there is a change, so I thank you for taking our comments into account.

  • dan def

    Macadamia nuts are on sale at CVS– three for $10 with an extra care card. Normally they are $5.99 each. This is a great time to stock up on this very healthy nut.

  • Justin Katz

    I prefer to keep the 6:30 am class well

  • Hari

    It isn’t possible to maintain the status quo and improve the status quo. If the current class schedule cannot be adjusted, then we are going to need to start capping the size of the classes and making people pre register.
    We can make slow incremental moves. In all likelihood the simplest and least controversial change will be to this:
    6:15 – 7:00
    7:00 – 8:00 (two instructors)
    8:00 – 9:00
    We cannot realistically run 20 to 25 people through a 45 minute WOD. We can (and are during the evening) running that many people through a WOD with two instructors.
    The problem with running multiple classes side be side (e.g., 6:30 – 7:30, 7:00 – 8:00, 7:30 – 8:30) is that we end up having three classes going, once we include Elements and/or CFE, a situation that we learned does not work well.

  • Jenny A

    For whatever it’s worth, I’d strongly prefer to keep the 6:30 time slot too. Those 15 minutes are huge. What about something like 6:30-7:15, 7:15-8:15, 8:15-9:15?

  • mike r

    hari, you mentioned that you used plates to get develop your handstand pushup… I developed mine the same way, but i expect with a workout like this im going to begin to fail about halfway through the wod and only be capable of single reps… at that point, should i be adding plates or doing feet on a box handstand push ups… or doing single reps?

  • Mike S

    Agree with Jenny; 6:15 vs. 6:30 is huge (difference between waking before and after 6). As an aside, the old 6am class had basically no attendance, and the 6:30 class has 6-8 consistent attendance.

  • Shayna

    I agree with jenny. Those 15 minutes make a HUGE difference in the morning. I remember when the classes were 6am and at one point 6:15 and attendance was at most 3 people a class. I can say that I probably will not attend as much as I do now if you change the time to 6:15.
    I think if you are going to make the other classes an hour then you should make the 6:30 am an hour.
    However, I strongly prefer the following:

  • Shayna

    Another suggestion…..The 6:30 and 8:00 am classes are not overcrowded. Couldn’t you just have two instructors for the 7:15 class?

  • REDa charafeddine

    7 ROUNDS

  • Jay

    band assisted c2b pullups, 75# fs, knees on box HSPU

  • chadb

    I enjoy the 8am class as it is. It would be nice to have 8am weekend classes as well.

  • Eric

    front squat 105# (about 50% of 1RM)
    kipping pullups
    HSPU (2 AM, then 3)
    HSPU sucked, everything else went well-could have gone heavier on Front squats, and finally could string together 3-5 kipping pullups at a time. Remembered to push away 🙂
    for some reason the WOD last night took more out of me than today. Strange.

  • drake

    –C2B pullups with generally no kipping, though towards rounds 7 and after, I kipped some.
    –Squat with 95. Again, squats are my weakness, but they are feeling better. The 95 wasn’t light, of course, but I felt that even when fatigued, I could keep my mind focused on my form and force myself to perform the reps properly.
    –HSPU with no abmat to begin and then added one.
    10 rounds. 31:05.

  • Emily

    RE: tomorrow 12:30
    can’t put weight on my left foot for long periods of time. was gonna come in tomorrow and do some sort of rowing, push-ups, sit-ups WOD. is that cool? we can discuss when I hobble in. 🙂

  • Mike Mishik

    34:00 rx’d.
    Annie lapped me today, this is what I get for a week in Vegas 😛

  • Hari

    Mike R,
    On high-rep WOD’s it’s not uncommon to end up doing single pull-ups, HSPU’s, etc. My general rule of thumb is that you should scale to the point that you don’t end up doing more than 25% of your reps as singles.
    You should also consider how you partion your reps. If in this WOD, you are doing 7 reps unbroken in the first round and all singles in the last four rounds, then you probably should have done sets of 2 or 3 from start to finish, because doing so would require significantly fewer breaks.

  • Hari

    Followup on Tuesday’s WOD:
    Those of you who showed up and did this WOD should be proud of yourselves. It was a ton of volume. Getting through it– however you scaled it– displays real character. Keep doing this sort of stuff and you’ll be a CrossFitter, if you’re not one already.
    Regarding Wednesday’s WOD:
    This is an ME (Maximum Effort) day. Here’s why you should take it seriously: You’re unhappy with your “Fran” time. (If not, you should be.) There are at least three reasons your “Fran” time is not what it should be:
    (1) You can’t do thrusters. You haven’t reached the point where you do thrusters primarily with your legs and core. Your thruster is currently a Front Squat followed by a shoulder press. Your one rep max thruster is only about 5% more than your shoulder press. It should be 30% to 40% more than your shoulder press.
    (2) You can’t do pull-ups, but that’s another issue, one you should be getting straightened out with Sara on a Saturday.
    (3) You’re brain is uncomfortable dealing with it percieves to be a near-death experiences.
    Come in tomorrow and start taking care of (1). Doing so will also be helpful the next time that WOD with 165 lb thrusters and muscle-ups come up.

  • CAIN

    you know I’ll come up with something.
    see you tomorrow
    1 leg 1 arm max thrusters!

  • Marcos

    2min of work, 1min rest in between each exercise. Total reps for score.
    Back squats 115#
    Close hand bench press 95#
    Double unders sub w/ hurdle jumps
    score: 234

  • Annie

    Mike – I’m going to start lapping you all the time!! Watch out… I’m focused now.
    Great job to Court and Justin today – we had 19 people in the 8:30 class and things couldn’t have run more smoothly!! Really enjoying all the new improvements to the box

  • Luke S

    28:28 – I rowed and used 1 AbMat for my HSPU. The rest was Rx’d.

  • Janna

    Based on the comments, I think your second suggestion is preferable:
    6:30 – 7:30
    7:30 – 8:30 (maybe 2 instructors for this)
    8:30 – 9:30

  • Thank you for your opinion.I am totally agree with your view.I hold the same pointswith you.And thanks for your shareing again.And i think you will go with me.

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