CFWUx1
16:20

26:58 Rx'd

As rx’d, 14:55.

1 week post-op for knee surgery (cyst removal).  Rowing, but only at a comfortable pace and ROM.  Rows were all ~2:05.  Broke pull-ups 5-5-5 and push-ups mostly 15-10-5.  Practiced L-sits but did not go crazy; plenty of rest in between each.  Some on rings, some on box.

46m/5'10"/180

The disclosure will always be a problem. Maybe if we go towards a more open source system we would quickly realize the scientists who « forgot » their ties with private compagnie.  

12:54

17:59

18:13 sub 50 KB sdlhp @20kg, ring pulls and pushes as strict as possible - R1 in 2 sets, R2/3 in 3 sets.
8*30 secs emom S sit/hang (mostly hang) 

15:25, sneaky little one, wasn't it 

subbed 400m run for row

15:25, and then did practice

19:35

12min (2min sumo highpull for row)

20:55 rx. First row 1:58-9, then 2:04.8 and 2:04.4. First round of pull-ups: 6-5-4, then 3’s then 2’s+1. Pushups 13-10-7 first 2 rounds then 10-8-6-4-2. Rested almost 10 minutes then did :10 L sit hold from the floor EMOM 10 minutes. Barely made it! 

13:03 Rx’d chest to deck each push-up 

love it :)

RX 12:54

subbed 400m run for row

16:29 + 10 minute L-sit practice

Pre l-sit:16:35 
Total: 26:35

17:30
Didn’t have a rower, so subbed 50 SDHP (45#) for rows.  

Looks great 

16:46 Rx

15:30 

L sit ups 
Emom 
Minimum 15 seconds 
Maximum 35 seconds (first round) 

25:41
Slow but strict pull ups 
Never done so many at once! 

12:20 RXd

18:10 rxd

19:18 Rxd
M / 39 / 6’ / 193lbs

17:19. Need to get stronger at pull ups!

Sdhp 50 times for rows
Everything else rx’d 20:00 
L sit practice emom 10 min

16:10rx

Thanks Coach

M/57/6’2”/179
16:57
All strict movements 

21.08 did deadlifts yesterday and really suffered today. Need to work on pull ups too 

A simple and satisfying recipe that was easy to prepare.

16:10 - jumping pull ups 

Subbed 400m runs for rows.
13:34

22:45

54/232

12:35 rx

14:47 Rx ugh

RX 17.39

18:13 rx 

23:15
Purple band 
Knee- push ups

14:52 scaled to 110# pull downs 

Lots of mixed emotions on this one. Frustration that a workout that would historically have been around 12:00.  Between life events and injuries, it’s been hard getting back into things after a year out of Crossfit. 

During the first set of pull-ups when I couldn’t get a single rep, the humility and motivation collided.  Must. Keep. Going. 

15:25 Rx

13:55 Rx 

25:30
Rx except blue band assist on pull-ups 

17:16

24:31 RX
M/32/80kg

14m 11s

M/31/5'9/175

14:32 Rx
Strict pull-ups are tough after rowing, did mostly singles

M/33/5'10"/185lb

17:40 RX

This thing crushed me. In 2019 I am continually getting my ass handed to me by the combo of a hard row followed by any number of strict pull ups. Absolutely love it. 

For the L-Sit practice, me and my training partner did :10 L-sits rotating between Pegboard hang, Paralette bars, Overhand Grip Pull-Up Hang, and Over the top of the rings for 3 rounds. 

13:24 Rx
10 mins l-sit practice
M/41/5’8”/163

25 min

27:55
assisted pull ups with band
knee push ups
didn’t practice L sits!

13:49 Rx
M/38/195

17:30 rx 

20:05 rxd 

Scaled to 3r/t
500m row
15 ring rows (10 on rounds 2 & 3)
30 knee push-ups (20 on rounds 2 & 3)
15:50

Figured out push-up problem.  Strained ulnar wrist tendon.  

14 min. 54 sec.

13:20 Rx. Started 3 minutes after finishing 19.3. My legs were feeling great rowing after those lunges and step ups. I did get 9 more reps on .3 from my Friday go at it. 109 Rx, 6:34 tie break. 

11:34

13:50 RX

44/231lbs/6 1"   14:02 scaled.  kept rowing under 2:00/500m which is a big accomplishment.  

26:59

Sub 2:00, 500m rows

Black band pullups.  Broken.

Hand off deck pushups.   Broken.

27:52 15strict Bix ring rows
30 strict pushups
500m row

LSit practice on boxes and vusp

17:55

18min.  i scaled the pull-ups. had to jog after the row to the next pull up bar, about 10 secs. nice one, have to practice more!

16:41
Rx

16:55 Rx
Practice L-sits for 10mins

17 min Rx

15:22 RX

15:28 rx

Wifey: 3 RFT
350m row
10 ring row
15 knee push ups 
9:29

3 rounds for time:
25 cal assault bike 
15 assisted pull-ups
30 TRX push-ups

15:05

Rx 9:53

M/44/6'2"/185#

Rx'd with hand release pushups
18:51

20:11 rx . + 10min l sit practice 

M/42/5'4"/145lbs
As Rx'd
14:12

Rx 12:26

54YOM 5’6” 220

Rx’d 
3 Rounds for Time
500 Meter Row
15 strict chin ups
30 Push-ups 

27:37

Long time follower - first time poster. 

Subbed 400m run for the row.
11:57

M/51/190

14:23 Rx walked between rower and pull up bar took up some time avg 2min row pull-ups broken up. push ups unbroken til the last round 15/10/5

57 / 167

as rx'd (chest to floor on push-ups)

13:23

13:27
Subbed 400m run for row.
L-sit practice 10 mins


Did yesterday’s WOD 1st. 

CrossFit Total : 480# (25# PR)

Back squat: 180#(10# PR)
Shoulder Press: 70#
Deadlift: 230#(PR)- all the weights we have

I'm definitely  glad I didn't do this yesterday when I just felt off all day. Shoulder Press still not there. 

7:46 subbed 50 sumo deadlift high pulls for the 500 meter row. That didn't seem to be a good sub based on the times posted here (it seems like everyone did 500m in ~1:30ish, probably took me somewhere around 45sec to get 50 sdlhp) but I was breathing hard and my arms were exhausted when it came to the pull-ups.
Then 10 min L-sit practice

18:07. Quickly decided pullups were not happening, substituted heavy lat pull-downs. 

16min 12 

14:02 RX

Rx 22:23

I really struggled with the strict pullups it slowed me down to get the strict part. I got it in 20:23. 

16:48
Scaled to assisted pull-ups quickly and knee push-ups on the 3rd round
Went out hard on the first row and suffered from the rest of the way.
10 min of L-sit practice

28/1m70/76kg
11m37 ;)

Completed 2019-03-11
Kipping Pull-ups
24:13

14:47 rx

16.57 Rx
Pull-ups were broken in 4 sets in 3rd round. 

12:15

11:51 Rx’d 
Tougher than it looks

17:34
Each row about 2 min
Pull-ups in 3, 4 and 4 sets
Push-ups in 2 sets each round

5 min L-sit practice.

13:55 rx’d 
I bet on strict muscle ups in the Open...

M53y/67"/158lb
13:22 as Rxd

Replaced 500m rowing with 20cal on elliptical trainer at Level 12:
15:22.

Elliptical combined time was 5:57. I tried to do all reps strict. As Chris S. predicted, L-sits were agony. I could not hold for more than about 12-13 secs max.

11:56 rx

Pullups felt just awful. 

M24/170cm/56kg
RX 16:38

20:54 with scaled SPU. 10 minutes L-sit practice 5-15 sec hold every 30 seconds with an attempt at one straight leg each side (hamstrings and hip flexors are not flexible enough and I’m not strong enough yet for a perfectly straight leg).

About 19-20 min
Strict everything is terrible for me. Just hopped on the main site wods in a long time. Been doing them inconsistently here and there. I am ready to just follow suit for a month now. 
Row 1:44, 1:47, 1:51
Pull-ups felt weak after row- did singles the whole way
Push-ups- 10-7-7-6, 10-8-7-5, 10-4-3-3-3-3-4
Humbled and awoke!

17:02 Rx

I pulled hard on the row, being that monostructural movement is a weakness of mine. I was able to keep an avg of 1:40 on the row each round. My pull-ups suffered because of it. Push-ups were done in 3-4 sets.

rx
16:38
m/49/175

12'04", this one is harder than it looks!!!! you would think that I would be used to that by now!!

15:36 rx 

Had to jog between the row machine and the nearest pull up bar. Took about 30 seconds each way. 5 trips total = about 2:30 going between them for the workout. 

11min48s!

11min 20 sec!

If you have been following along since the beginning of the year, you will be well prepared to crush this workout. The row distance is shorter than we have done recently, and the volume of pull-ups and push-ups is very manageable. Here are some thoughts on scaling the conditioning section:

Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 500 meters in over 2:30 minutes, I will consider reducing the distance each round or have them row for a 2:30 duration each round.  

Strict Pull-ups- I consider the volume of this movement to be moderate and very achievable for many athletes. For athletes that have the capacity to perform strict pull-ups, but 45 reps is too high in volume, I will first reduce the reps each round based on their individual capacity. Another option, I may utilize with these athletes, is to set a time duration to complete pull-ups each round. For example, I can have these athletes perform 2:00 of strict pull-ups each round. For athletes that cannot perform strict pull-ups, I will modify the movement to a band-assisted strict pull-up and complete 10-15 reps each round, based on the individual’s capacity. The band-assist is a different movement modification than what I recommended on the last strict pull-up workout. 

Push-ups- I consider the volume of this movement to be relatively high, but very manageable when arranged in this fashion. For athletes that can perform push-ups, but the volume is too high for them to be consistent, I will have them reduce the reps each round based on their individual capabilities. For athletes that cannot compete push-ups, I will provide a different movement modification from the last push-up workout. For today, I will have my athletes perform push-ups from the knees or utilize band-assistance with the band wrapped above the elbows. 

L-sits: The main variations are a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. I will challenge athletes to utilize a variation that they can hold for at least 10 seconds. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes. If looking to provide some structure to this section, an option could be:
3 sets- 0:15 pike hamstring stretch + 3 single pike compressions, right, + 3 single leg pike compression, left + 3 pike compressions
6 sets- 10-20 second L-sit hold utilizing a straight leg, one leg extended, or tuck variation based on the athlete’s capacity. If needed, this movement can be modified further to a leg raise or tuck from a seated position. 

Globo Scale:  As is.  If no rower (or in a warmer climate where you can do this at the park), sub 400m runs.  Other subs are 400 m runs on treadmill with a slight incline, or 25 cal assault bike per round.   For pushups, if you suck at strict chest to deck, do hand release pushups.   L sits can be done on rings, two boxes, two benches, parallelets, or hanging from a pullup bar. 

Champions Club Scaling Notes

STIMULUS:
One of the questions that Grinds my Gears (as Peter Griffin would say) is when someone asks “How many push-ups can you do?” I feel like I’m pretty fit, and I can probably do about 35 push-ups in a row if I am completely fresh. I always think about push-ups being honest, slow, full range-of-motion things that are really difficult to do correctly in high volume. 30 reps per round would be high volume for honest, quality pull-ups. Now those are different than Cindy or Murph push-ups. Or I just Fell Down On My Belly And Need To Get Up push-ups. Given the nature of this workout, I would challenge yourself to make push-ups done in a way that takes more than one set to complete.

GROUP:
The L-sits at the end mean that the intent is to see how fatigue plays on them. Also, if you think about it, they are like holding the bottom of a squat with the hands as support instead of the feet.  So one option could be to do this “Cindy” style and have athletes hold for a certain time as part of each round if you don’t want to save the full thing for the end. The one thing I’d look to emphasize is rowing (or running in our case) technique at a high intensity. Usually when we speed things up athletes might try too hard and lose their form. Smooth is fast, as they say.

WARMUP:
Jump rope — always
Kip — prep the shoulders overhead and keep the skill fresh
Squat — hips for rowing
[insert thing you suck at]
[insert thing you suck at]

KEY MATCHUP: getting in the L-sits at the end vs. the “well actually I need to head out early” crowd

SCALING THIS WELL WILL CAUSE ME TO: be very tired after the first row/run, and split up my push-ups out of necessity

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Looks okay on paper, but you can make this as bad as you want it with the 500m row.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 7 if you do push-ups the right way