CFWUx1
26:44

30:12.41 
RX

30:12.41 
RX 

36:45 Rx'd 

24:11 Rx’d after 24hr CQ shift

37:31 Rx

Had to switch rower for last 500 as original rower died

I did ring rows in lieu of pull-ups. All else RX.
32:05

Rx 23:24

RX 24:43

27:46. Sub SDLHP@25kg/wall ball@9kg split-100/50/25(6m/3:45/1:45). Sq Rx, pull&push R1 in 1 go, 2 in 2, 3 in 3.

31:08 rx. Rows were terrible but didn’t try to push the pace until the last one. Felt weird today. Still coughing junk up and have stuff in my siunuses. Hope I’m not getting something else! Went unbroken on round 1 upper body moves and went in 2 sets on round 2 upper body moves. Went 8-7-5 on round 3 pull-ups but then pushups broke down to 12-9-5-4-4-3-3. All squats unbroken but slow enough not to redline going into the rows. 

28:04 The Row Is Always Mentally Challenging. The Strict Pullups Got difficult the 3rd round. My rowing and air squats need improving :/

RX 28:04

As rx'd
34:40

subbed 1600/800/400m runs for row

28:30

25:00 kipping pull ups all else rx

30:36

36:40 Rx’d

24:10 sub the row by high pull deadlift with barbell, 2min/500m

Rx 28:33

22:24 (1600m run, 800m run, 400m run)

31:32 rx 

46:55 :( first time i ever did crossfit workout :( 

41 Rx brutal!

29:54 - RX

54'20" 

34:08 RX at 45 years old

23:35
Rx

Scaled to 
Toe assisted pull ups x5/10/15
Push ups (10/15/20)
Squats RX

TIME: 30min

26:47 (sub'd 500m skierg cos rower was taken)

40 / 6'0 / 200

As RX'd:

29:06

M/30/5'9/175#

26:30 Rx (strict pull-ups tough after row)

35:04 rx

I didn't time it, but I got all the work done.  squats were miserable after the 2k row.

42:00

L pull ups - can’t do more than 5 strict pull ups in a row. Any suggestions to strengthen forearms?

Rx 25:56

30.38 rx can always do better!

25:28 rx

Subbed rowing with 20kg KB SDHPs.
Otherwise RX'd.
25:50

First WOD, replaced rows with running: 33:08

29:56 

26:22
Left arm ring row, rest rx

32:58 Rx
Enjoyed this one. 

31:02 scaled with banded pull up

Rx 29:55

Loved this!!
31:57
After 5 reps into the second set of pull-ups scaled to a pull-up progression using s barbell strapped into the rig. Scaled the pushups on the last set to parallette pushups!

INT 37:37

10 TRX pulls
20 snake PUs
30 squats 
2000m row
15
25
45
1000m
20
30
60
500m

Remember to keep neck neutral within the shoulders on both squat and row. Elongate neck to avoid crunching into shoulders in pull up and push up. Good hinging and full extension inthe squats. Ensure the BACK is the main group being engaged in all these (except squat) by pinching a pencil between the shoulder blades. 

Male, 32 yo
H: 5’10”
W: 225lbs
10 years CrossFit experience. Coming back from a long break. Out of shape. Mildly strong. 

Time: 45:46
Reps as prescribed. Scaled as needed. 
Pull-ups: green+red rogue band. Noticing these are getting easier. I’m going to blame all the practice. 
Pushups: from the knees. These two are getting easier. Again, practice. 

Looking forward to this year of mainsite. 

Scaled
5 pull-ups
10 push-ups
20 squats
Row 2,000 m
10 pull-ups
20 push-ups
30 squats
Row 1,000 m
15 pull-ups
30 push-ups
45 squats
Row 500 m
29:16

22:12:)

23:12:)

26:43 rx

Modified for band assisted pull-ups and incline pushups due to injuries. Pushed through the full squats and rows (yay!) 29:00

Fiancí© Rx 27:12

31:50

26:13 RX'd

21:42 RX. Keep these comin.

37:47
Round 1: grey band, all regular pushups (hands off deck).
Round 2: black band, 20 regular PU/10 on knees (all hands off deck)
Round 3: black band, 10 regular PU/30 on knees (all hands off deck)

36:01 Rx rowing has never been harder...

M47/17o
Started too fast, only managed two rounds and on the third set of pull-ups made friends with uncle Pukie
20:00

29:30 Rx 

29:45 Rx

M 6’ 190 32:20 

M 6’ 190 32:20 

10 Ring rows (Belly buttom)
15 Hollow push ups
25 Air squats 
1500m Row
15 ""
25 ""
35 ""
1000m ""
20 ""
35 ""
45 ""
500m ""

25:50

*Ring rows are awesome! 

Did half of the RX on the rows 15 min

Rx 27.37min 

I had to run instead of row. Substituted 1600 meters, 800 meters then 400 meters.
15:31 

24:46 (sub w/runs)

23:53 RX M35

27:52 RX
Last set of pull-ups were tough.

35:14 good day to get better

M/38/169/5’10”
Subbed runs for rows:
1 mile, 0.5 miles, 0.25 miles
25:43

RX 27:56

1/17/19 . Wow, I'm in better shape than I thought for just re-starting Crossfit a couple months ago.  
50 yo male @ 250 lbs
RX'd except for pull ups.  Did not do strict pullups for a couple of the rounds.
29:53

27:35 RX.  For all the complaining about the WODS being the same.  I suggest everyone look beyond the optics of the workout.  This WOD was noting like what we've seen, much like the Cindy on Steroids was nothing like strict Cindy.  

time 28:33 min using assault bike instead of row
8 min , 4 min , 2 min bike for the 3 rounds
1st round 2.77 km
2nd round 1.30 km
3rd round 0.66 km

24:57 RX/ Strict PullUp/PushUp/AirSquat

22:55 Rx

32:40, not rx 

22:23min

34:30 getting my foot out of the holder for the row kicked my ass

36:04
Sub Ski Erg for row and did banded pull-ups 

53 YOM 5’6” 215.5

RX’d except last 15 pull-ups assisted

38:19

34:17 Rx

Rxd 36:28

Perdón era 21:07 Rx 

20:07 Rx 

39:13 rxd 

31.13
As shown with the following for rowing:
8 minutes
4 minutes
2 minutes

29/m/5’11”/174

Scaled:
5 pull ups
10 pushups
20 squats
200 sumo deadlift high pulls
10 pull ups
20 pushups
30 squats
100 sumo deadlift high pulls
15 pull ups
30 pushups
40 squats
50 sumo deadlift high pulls
  29:50

30:55rxd

31:20 Rxd

33:20 Rx

Scaled to:
10 ring rows 
20 knee push-ups
30 squats
Row 2,000 m
15 ring rows 
30 knee push-ups
45 squats
Row 1,000 m
20 ring rows 
40 knee push-ups
60 squats
Row 500 m

35:00

I need a nap now!  Thinking I’ll be working around these 3 moves if they appear again for a bit.  My parts are smoked!

I didn’t have a row machine so I replaced it with 200, 100, & 50 Sumo DL with High Pull. Everything else remained Rx
41:00
This workout was rough

25:20

DNS 

32:20 RX’d

~33 minutes rx 

RX 30’44”
M/ 82kg/ 1,80m/ 35 years old

28:52
Rx pull-ups, push-ups and squats
Subbed 1600, 800, 400m runs for rowing 

M/47/166lbs/5'9"

26:53 Rx'd

26:05 Rx

Rx 31:51
M / 39 / 204lb / 6'

32:08, subbed 1800m-1200m-600m run for the row

definitely need some work on the basics

26:31 Rx 

24:40

25:02 RX 

Oh man...

28:41 Rx
Row: 7:51/4:01/1:57 Just an awful grind on the C2

M-42-69-175#

30:28 RX 

24:36 Rx

40:14 with rings and knee pushups at the end.

28:14

20:27 No rower, so I subbed 60 lb low pulley rows sitting on a gym class scooter to simulate the rowing and did 150 reps per 1000 meters that takes about 3:30 per 1000m. Everything else as Rx. 

25 minutes

Scaled to rings rows.

While the workout was easily completed, my joints are experiencing some pretty good inflammation from the repetitive workouts over the past two weeks. I think I’m going to have to take a break for a while after my left elbow, which has never caused me a bit of trouble in my life and I’ve often considered my last one good joint, has joined the ranks of other old sports injuries. It’s just too much repetitiveness on some bodies.
Strongly considering going back to 2018 workouts for some CROSStraining CrossFit. Theres more variety to avoid repetitive motion injuries.

27:15
Had bad batteries in the rower, so I just did 10 minutes, 5 minutes and 2:30 minutes. All the rest was RX.

M/42/5'4"/145lbs
As Rx'd
26:11

30:16

25:27 rx

31:24

Worked with strict C2B pull-ups. Also, no rower. Ran instead: 1M, 800M, 400M. 

I like to think that I understand what's going on in this CrossFit thing and the last thing I want to do is mess with the programming. However, over the years, I've developed a real practical fondness for C2B pull-ups. It seems to me that squatting to hip crease below knee is satisfactory, but not a full expression of a squat for an athlete that can squat deeper while maintaining the other POP's. To me, the C2B element is the same. If the body can get there, and is seemingly designed to do so, then why not express it as the new norm. I would never stop myself just below parallel in a squat simply because it meets the standards for competition and consistent measurement. Of course, it causes the workout stimulus to change some... UNTIL the C2B pull-up becomes the new normal and is no more challenging than a traditional, chin-above-the-bar variation. On that note, I can't believe how much stronger my strict pull-ups have become already thanks to the first couple weeks of '19. 

Any thoughts? 

26:36. Damn sweat fest over here in Kentucky. It’s was fun tho

30:41 rx 

25:49 rx 

I had to use the assisted pull up machine. and on the last set of push ups i had to do them on my knees. it took me about 25 minutes. probably the most I've sweated since i started doing cross fit! my lungs were on fire lol

32:19 Subbed jumping pull-ups and knee push-ups. 

29:32 Rx
M/46/5’8”/145

As rx’d, 25:39.

Pull-ups in sets of 5.  Push-ups were 20 unbroken, 15-10-5, and 8-8-8-8-8.  Unbroken squats.  Row paces were 1:57, 1:56, 1:55.  Legs were smoking a bit on the rows.

45m/5'10"/180

It will be interesting to see if this type of programming: strict “Cindy” in slightly different variations with some deadlifts and handstand practice sprinkled in will dominate the Open? I’m starting to feel like in some ways it will. Better get comfortable doing strict movements. 

33:48
Scale: green band across bottom of the rig for pull-ups and push ups. 

M/44yo/5'8/#205
29:32_Rx

38:54 rx

24:27 rx. Well, super rx as I did 24 pullups in the last round before realizing it was 20 and not 30

I was hoping to go sub 30mins but i didn't. i did the workout in 38:55. Not bad but I hope to do better in the future. 

26:04 rx’d 

57 / 172

rowers were taken so rode 2.5/1.25/.63 miles (8:12/4:01/2 minutes - about what my rows take me)

25:15

38:13 Rx ; M/32/163

29:40. No rower, was gonna go for it and sub the 45lb sumos for sub. Got to 100 in the first row and realized no way, switched to bike 1 mile to finish first row, then 1 mile for 100, .5 mile for 500m. 

Tweaked my hamstring at the granite gams throw down last weekend. Had an awesome time and am moving well enough now to try out a WOD but I am changing the squats to sit ups. 

Strict pull ups were horrible in rounds 2 and 3. I think we may see these in the open...but probably too hard to judge. 

24:37

M/34/6’3”/225

28:20 Rx M/23/195

26:49 Rx

RX at 30:38

RX 27:31 with Fat Grpiz One Series for fun.

29:29

16:36 rx

24:32 Rx

32.10 Rx'd

M/5'7"/168/48yo

32:28
Assisted pullups
Everything else Rxd

Not enough ergs were I train for our group, so we made a team challenge. Groups of 5. One person goes max effort for 30 seconds then rest while the next 4 teammates go. Hammer until team goal achieved, then your team moves on to the next exercise. You basically two to three rounds of 30 sec max effort for each exercise and have 2 minutes rest/ cheering for teammates. 
Row 150 cal
Squats 300 reps
Ski erg 100 cal
Wall balls 150 reps
Bike erg 150 cal
*BRUTAL*
** I plan to do pull-ups later, after nordic skiing for an hour

Rx+ w/ 20# vest
31:16

Noticing there’s more people crying and whining about doing pull-ups instead of posting times.....anyway I did a 26:40 #dryyoureyes 

30:55 Rx

M/19/170
22:54

Ooooooooof this one wiped me OUT! Loved it!

M/33/5'10"/190lb

26:06

Row times were...

2k - 7:32
1k - 3:50 (absolutely the worst)
500m - 1:52 

Getting a whooooole lot better at high rep push ups and strict pull ups this year. Loving it! 

32:30 RX
F/5’5”/29/145

25:15RX....terrible. Didnt expect that to be so difficult...

27:49 Rx’d 

RX'd 2K @ 8:21,  1K @ 4:05,  500m @ 1:58   total time 27:58 

28:32

Changed pullups to 32 kg KB one arm row 10/15/20 on each arm.

M/44/6”5/#238

F/49/183 lbs/5'10"
I did banded pullups and knee push ups

30:20
2000 m @ 8:02
1000m @ 4:04
500 m @ 1:59

I hope to one day get ba k to unaided pullups and strict pushups... but for now the dicey shoulders need the help.

Rx 28min 25sec

32:08 rx
Beautiful work out

26:53.13

Continuing the same basic no-shoulders substitution program: 24" box jumps for pull-ups; GHD sit-ups for push-ups; 20 calories elliptical per 500m rowing. Total time 29:47. 
 I worry I'm falling behind without the strict pull-ups. When I decide I'm healed, I may go back and redo all of these WODs.

M/46/5’9”/155

Rx. 30.19

Trying this WOD out later today! Fueled by the best healthy food from F5method.com blog!

30:50
Banded pull ups 
Had to break up push ups and squats after the first round because I am fatigued from 2 days ago. This was a smoker. 

22:33 SCALED

Strict and for time:
10 pull-ups
20 push-ups
30 squats
Echo Bike 4,000 m
15 pull-ups
30 push-ups
45 squats
Echo Bike 2,000 m
20 pull-ups
40 push-ups
60 squats
Echo Bike 1000 m

I love what’s going on with the programming. So many boxes and the mainsite had gotten focused into the oly-lifts and let’s face it, most people aren’t ready to hit those technical lifts until they’ve done 10,000 air squats and swung 10,000 KBs. This is where CF began and it works. If you’re doubting it, it’s probably exposing a weakness. This also doesn’t forbid you from lifting weights also. Remember: They are smarter than you believe you are.  #TrustTheSystem If you are very good at pull-ups, pushups, squats and rowing, you will be very good at everything else. 

25:44 RX pull ups after rowing is nasty 🤕

M/41/5'10"/185

22:53 RX

rx plus
with 20# vest
strict ring pull ups
else as rx
36:20
woke up earlier than normal---too much stuff bouncing around my brain....so wanted to clear my head
m/48/175

32:06. Pull ups: R1: 5 strict pronated attempts +5 pull up negatives. R2: 3 strict pronated attempts + 12 negatives. R3: 20 kipping pull ups. Push ups: honest. R1: 20, R2: 20+10. R3: 10+10+6+4. Squats: Rx and unbroken all rounds. Rows Rx. That was brutal.

27’24”, phew, smoked...

25:10 Rx

27:37 Rx

complete....scaled.  ring rows in lieu of chinups.  bench push ups.  squats and rowing rx'd.  time, approx 28 minutes as my timer stopped midstream somehow at the 18:32 mark.

27:22

I got to my last 8 pull ups before I had to add a band. Sub’d the rower for Airdyne Bike. Push ups were RX! 

How to scale for a beginner?

M/44/6'2"/185

Option 1 from @dotcomscaled
23:10

25:26

Hi, please feedback on this one:

I talked my mom into Crossfit. Age 66, Little overweight, hip and knee problems (not really injured, but hurts and no strength)

What do you think about this for her very first workout scale/scaling with bodyweight progressions, mostly from the book "convict conditioning"

Keeping the rep-scheme except for rowing, focus on controlled moves:

-vertical pulls for pull-ups (Standing up-right, holding on a door frame and rowing only slightly to the back)
-Wall push-ups for push-ups
-"granny-squats" for ROM; lying flat with back on floor. Towel under feet. pull feet as Close to the hips as possible, hold under tension, then straighten legs back.
-high pulls with a book or similar, Hands Close together, shoulder width stand, no moving of the legs (Sumo deadlift high pulls without squatting = for rowing) about 10 or so per round.

Then i would look for feedback on ROM, intensity for each move and overall volume. Eventually rest 4 days before the next workout.

What do you think, any better ideas?

28.49 RX

24'01" RX
Felt good, although if there is PU tomorrow im going to cry!!!

19:45 (Rx’d)
Strict pull ups are so hard 😣

36.11 RX 

There seems to be a lot of questioning of programming at the moment - we as athletes have a responsibility, that responsibility is turn up everyday, stay humble, stay focused and trust the process. It hasn’t led us far wrong in 18 years. 

23:50！！
soo too hard(>_<)

27:11 Rx ... good workout!!! 

I feel like we should be working on our strict gymnastics or something. 

Rx 28:44

Check https://www.instagram.com/dotcomscaled/ for scaling options

Do not have a rower but an assault bike. To preserve the stimulus, recommend using assault bike or run and if assault bike how many cals would be the equivalent? Thank you!

What’s going on? 3/5 previous workouts have these movements, in similar time domains. Where’s the variance? We know strict pull ups should be a priority over kipping. Is the latest programming trying to emphasize simple movements over complex movements to underline the shift in focus from CrossFit? There’s no clarity. Guess we’ll wait for the vlogger’s “sources” to fill us in. 

Several of my professors are members of NSCA or have ties to it. My school has a USA Olympic Training Site. Needless to say they aren’t fond of the students who CrossFit. It was my pleasure to write a paper about the continuum so I could educate them on why we do what we do.  

Champions Club Scaling Notes

STIMULUS: This is one where I think it’s really important to understand “movement factors.” These can include range of motion, speed, fatigue, volume, and competition. Any or all of these factors can be added to movements in an attempt to make it difficult for an athlete to hold the standard. I see this one using cardio/respiratory fatigue as a movement factor to test out the strict movements we’ve been practicing over and over and over and over and over and over since the new year. To preserve the stimulus, the only thing I would scale for most people is the row (or run, in our case). I think if you can make these an all-out effort (or close to it) on the row/run, it will expose a lot of things on the pull-up and push-up station. Use the same “strict” standard you’ve been doing for the past workouts and see how well you can hold yourself to it despite your lungs wanting to explode. If you’re really brave try 5-sec. tempo squats without stopping.

GROUP: On an individual level (and with a well-seasoned group) I like the descending row/ascending gymnastics reps. It serves a good purpose on both stations. For my group I might have like Jay and a few other seasoned kids do rx’d; the rest will probably be something along the lines of: 3 rounds, Run/15/30/45. This keeps the numbers the same and might keep confusion/checking the whiteboard down. Haven’t decided how I’ll do pull-ups yet. I am thinking about breaking out the rings on this one, but kind of want to keep with the bar hang/half range/strict kipping pull-ups we’ve been doing.

INJURY: The row/bike sub works for most people with issues on ground impact. Hollow hold/knees to elbows/sit-ups might be good for squats. One-arm presses and ring rows would not be a bad thing for arm injuries.

I’M SCALING THIS WELL IF: You’re questioning the meaning of life while approaching the second set of the triplet.

I’M SCALING THIS POORLY IF: Wait, what number am I on again?

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. The last thing you want to do while breathing really heavy is hold your breath even more.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. You probably won’t have to scale much, but it’s one of those that looks easier on paper. That is never good.

I’m noticing a theme 🧐
Should be a good challenge.