CFWUx1
14:20

14:17 Rx*
*legless ascent and descent starting from and returning to seated. 

CFWUx1
14:20

Struggled more than expected with towel pull ups - halved btwb suggestion and did 5 per round. Grippy.

I did all RX except one rope climb was done with a rope over the bar pulling a sled. 

20 minutes, 5 rounds. 2 mins alternate grip ring pulls, 2 mins abmat sit ups. (27/20, 20/20, 18/20, 18/20, 19/20). To keep moving I switched the grip every five, four, then whenever I fell off. 

Rx 09:59

Got hit with a head cold during the deadlift/handstand practice yesterday. Didn’t sleep well but still finished this in under 11 minutes. Constant movement. Very slow butterfly abmat sit-ups. 2 leg less rope climbs to 11’ FROM SEATED each time. Basically rxd maybe harder since I would’ve jumped from standing with a 15’ rope. Fun stuff. Thought my abs were going to cramp. 

Done (1ropes climb then 5 strict pull up)

5 full machine rope transfers (marked by tape) from seated per rope climb (10 per round)
Situps as rx

20:54

10:25

5 rounds Sc
6 Strict Pull-ups
20 controlled, slow Ab-Mat Sit-ups

Subbed climbs for 6 rope pulls from ground with straight body position.  

M50/5’5”/155

5 RDS-
18’ rope climbs wit legs
20 slow Abmat sit-ups 

Done 

Done! Abmats were so much harder than expected. 

Done on 190113. 
7 strict pull-ups on rings/climb, sit-ups done in 2 minutes/ each round.
The I did 5 rounds of KB strict presses with 2 20kg kettlebells: 5 reps - 5x1.5  reps - 3x 0.5-1-0.5 reps (lower and upper half) -5 reps - AMRAP: 7 reps

10:30rx rope climb machine sitting

5 Rounds
2 Rope climbs (15ft)
20 Slow AbMat sit-ups (Only 4 rounds)

*Cash out
800m run (3:32)

1 legless rope climb, 4,5-m. rope
15 controlled, slow sit-ups

19:23

Had to modify this one due to cold and rainy weather effecting the rope outside.  

5 rounds of:

5 Pullups with a five second negative
30 second handstand hold
20 slow Abmat situps 

16:27

D
20 ring rows with a five second negative
20 slow abmat situps

17:30

Modified to: 5 rounds of: 500 meter row, 2 lying to standing rope climbs, 20 controlled, slow Abmat sit ups. 27:10.

12’36”

Scaled to 5 rounds for time:
2 lying to standing rope climbs,
15 controlled, slow sit-ups
8:20

Did not time. Used as a warmup for 1/9 and 1/11.
Lying to standing rope climbs.  Two accents.  Each takes three pulls to the top.

5 rounds completed as prescribed.  I added in 10 back rack 20" box step ups (5 each leg) at 115#.  Time was around 13:40 to do it all.

Completed using 3 x 11’ legless rope climb 

12:00. Rx

Does anyone else think these new pictures look like the set of Married with Children?

17:15 Rx'd, slow and controlled on sit ups.

Completed Rx'd without a clock

Done (2 l-sit pull-ups, 20 controlled sit-ups)

Won't use the shoulder, so I did this yesterday: 50-40-30-20-10 reps of elliptical machine calories, and ab-mat sit-ups (pegged the toes). 20:27.

5 rds 
2 rope climbs (usando las piernas) 
20 controlled, slow AbMat sit-ups( lentas tardando 4 segundos para cada repeticion)

15:00 min 

Rxd
Feeling the burn.

Rxd 

Rxd 

Scaled to 5 rounds of continuous movement
2 lay to stand rope
20 controlled, slow AbMat sit-ups
Done! 

5 rounds of continuous movement of:

2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups 

Rope pull down sitting on floor with 100lb for first two rounds, the 110lb , for last 3 rounders.  Not ideal rope for grip.  First time attempting this approach.  Have been pulling body weight sled up until this point with past workouts which called for rope climbs.  Will be nice when local gym ads rope.  Seems uncommon for some reason.  Controlled sit-ups with Pilates ball (lent ab mat recently)

✅

5 RDS
10 Ring pullup
15 ABMAT sit up controlled
Row 400 M
21:59

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 30-in. box

4 rounds plus 1 climb with 12 seconds to spare. As rx’d as possible. 12’ rope climb from seated, so each climb began legless. 

RX good part of 15 minutes could really feel my abs on the Rope climbs

Rope pull-ups. 7 reps each round was all my grip could take 
No ab Mat did foam pad first three rounds 
7:51

Got some some sore fingers from jiu jitsu, went with 3 rope climbs using my feet and 20 sit-ups with my feet anchored under dumbbells. Threw a few back squats in there today, too. Felt the need to have some weight on my back. 

Rope is only 7 ft, so did 5 rounds of 4 legless climbs in L-sit position from sitting and 20 sit-ups. Untimed, but with constant movement.

Followed up with 2-mile run at 80% recovery pace. 15:00.

M/44/6'2"/185

10,9,8,7,....1
35# double KB snatch with 15 a mat situps between each set
10:52

RX -8:32 with 2sec down 2sec up on the sit-ups 

5 rounds:

10 pullups
20 Hollow Body Rock 

I had to be creative with my scale as I'm staying away from home for a few days and not much to work with. 

Did 10 pull-ups with fingertips of each hand on opposite side of door jam for the legless rope climbs and 20 sit-ups.  5 rounds for quality in 12:45

I moved, in a semi-continuous fashion

Rx

My rope is only 6’ & I haven’t really mastered legless climbs. 

5 Rds 
4 L sit rope pull-ups(#4 was tough) 
3 lay to stand rope climbs 
20 slow & controlled sit ups 

12:17( if we are timing it) 

Those slow sit ups were tougher than I thought they would be. Definitely could feel the muscles working!

8 L sit pull up 20 abmat painfully slow for 5 rounds. Finished almost in 25 mins 

warm up 10  1 min rounds assault bag
2 Legless rope climbs 10'
20 Slow ABMSU 3s down/3s up
 5 mins of DU practice cool down
If must say the legless rope ascents were straight grip killer !! As for the slow ABMSU if found it much like yoga, worked on breathing muscle contraction and full reach when laying fully out...

Hello were can I see the photos from the past courses??

9:00

completed 5 rounds scaled 
4 rope pull-ups
20 slow Abmat sit-ups

This wod is a good warm up !

I followed by :
3 RFT
15 inverted burpees (interesting!)
1000m row
15 burpees over the row


New Website and weird wods...

11:26 rx’d 

12:51 with # 90 pound sled pull at 50ft x2  ea. rnd. 

Rx 12:30

8:47rx

subbed 15 pull-ups & 10 burpees

11:14

Question regarding Beyond the Whiteboard for a day like today -- my gym wants to make these kinds of WODs from time to time. For example, "3 rounds for Quality of 10 GHD situps and 20 step-back lunges". Can someone advise on how to make it show up as "RFQ" and with "5 rounds of continuous movement of:"? I tried adding the "FQ" movement from today and that didn't work, just displayed as "3RFT: GHDs and FQs" as an example.

It's in that code somewhere :-) but if only BTWB app admins can access it I understand.

I hate the senior theme - I’m 58 in good health and am inspired by crossfit being vibrant - not someone much older with a remedial workout in their home - it just feels awkward to me 

9:30 RX - Really cool workout 

Miss the scaling advice..... the end

Completed. Subbed alternate grip strict pull-ups for rope climbs

Done. The first three rounds of arms only rope climbs I did my best to go as high as possible, which was about 4-5 pulls each. (Left, right, left, right, left) Last two rounds I did laying down to standing climbs 4 times with slow climb and decent. 

Completed, w/ subbing 6 rope climbs lying to standing

Rx 15:50

16:06
Modified to a sled pull leaned horizontally over the rope with my body weight on the sled, for 30 ft pulls x2.  By the 5th round this was difficult. I also had to run the rope back and forth and rotate the sled so that took an extra minute or two of the time. 

Did 5x of 1 minute rope pulls on the rope pull machine at the rec center as they dont have ropes.  Situps seemingly took forever as they were methodical rather than for speed.

10:33 RX

Completed Rx

Not stopping was really hard, even though my slow pace felt sustainable.

I understood the first part 2 legless rope climbs, 15-ft. rope
What is 20 controlled? 
How many slow AbMat sit-ups,
Is it with the back support or without? 

Substitute for rope climbs? We don’t have ropes at our gym.

5 rds ✅
Subbed rope climbs for alternating grip pull ups 

Subbed campus board climbs for rope. 5 rounds ✅

5 rounds, scaled rope climbs to variations of strict pull-ups and farmers walk.

5 rounds with good form done. 

So after we do the workout what would we post? 
If we servived?  Normslly it says for time but it asks for slow and controlled movment 

Champions Club Scaling Notes

STIMULUS: When I see something that has a set number of rounds on it — especially something unfamiliar like this workout — I usually assume it works best if the volume is preserved. So as backwards as this could sound, the easy bet for scaling would be to turn this thing from a task priority inside a task priority, to a time priority inside a task priority (Inception, anyone?) For example, 5 rounds of 45 sec. rope climbs and 1 minute of AbMat sit-ups. Or for easier counting, 1-minute and 1-minute. If you’re working out by yourself, you could do what I am now calling Ricky-style Reps (named after one of our 8th graders) where you just do one movement until you would have to rest due to fatigue then move to the next one. Again, the retest value is tough when doing that, but this doesn’t seem like an easy one to retest anyway. The Ricky-style would also help with the “continuous movement” part.

GROUP: Equipment might be the limiting factor here. When this is an issue, it’s best to look at each exercise not as the specific thing prescribed, but as something to be grouped into a large, inclusive general movement pattern. So really, what’s the difference between rope climbs and pull-ups and ring rows and farmer’s walks and grabbing your dogs’ leashes while they pull you as you’re trying to walk? Lots of things obviously, but they one thing they have in common is they’re all expressions of pulling. So as long as you’re doing something most of the group can do that makes them feel like they’ve been pulling with their arms, you’re on the right track for the rope climb sub. Then the closer you can get to the specifics the better. So strict pull-ups with an alternating grip (flipping hands each round), jumping and hanging from a bar (flexed or extended), halfway up rope climbs using your legs, full climbs with the legs… think general not specific and then the specifics will come to you. When I get around to doing this, I’ll go legless as high as I can then use my feet to finish. Or maybe just call it good where I end up haha. Depends how I feel.
As for sit-ups, I find it hard to keep a good position while using an AbMat, and some people have complained about back pain after doing lots of regular sit-ups. So we do hollow body variations; only going as far back as you can maintain a hollow body (low back staying in contact with the ground, among other things). Try those if you don’t have AbMats. On a very important note, I really hate sit-ups. Probably my worst exercise for some dumb reason.

INJURY: Looks like spine/hip stuff and shoulder/arms are going to be the only issues I can think of. Static plank/hollow hold would be a good sub for sit-ups if need be. As for the rope, anything one-arm would be good. If it’s a broken finger that can’t wrap around a bar or rope, you can try doing slow descents from a push-up or handstand. It’s technically pulling as far as I understand.

I’M SCALING THIS WELL IF: despite going slow and feeling like this workout is taking forever, I’m breathing heavy because I’m never really stopping.

I’M SCALING THIS POORLY IF: I have time to check MGoBlog in between rope climbs to see how many more coaches we’re going to lose to Ohio State.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Sit-ups kill me as it is. Doing them slow is worse. And have you ever done those workouts with GHD sit-ups and rope climbs? You would have never guessed you used so much abs on the ropes.  I’ll take these any day over sprint workouts though.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. This is a weird one and legless rope climbs (especially more than one) are really tough to do inside of a workout. Also sit-ups suck!

Does anyone have suggestions on what to sub if we don’t have a rope and can’t do towel pull ups to get the same stimulus for the legless rope climb? Thank you.

If anyone is curious about the water jugs shown in the photo please read the comment I left on "The Jug Deadlift" video today. 

16:32 800m run/ No Rower