CFWUx1
25:14
Slow as Rx

Rx'd; quickly reduced to singles for dips each round but kept good strict form. 

Rx'd, quickly reduced to singles on dips each round. 

Thanks.  I just realized I have a lot more Adduction then Abduction in my wrist.  It seams to we worst if I position myself in supination rather then pronation. 

7:47

Subbed ring rows from 45o. Completed in about 18 mins.

35# dumbbell

around 30 minutes

Not for time. 35# dB row. All else RX. 

Completed, rows and squats unbroken, dips were sets of 3's and 2's until last set which was singles in order to avoid garbage reps.

Done with bar dips. Rows unbroken but very hard. Dips broken after the first round with about a 10 second rest: 5/4/3, 5/4/3/2/1
Squats slow and unbroken only stayed standing long enough to open hips. About 13:30

9:56 Rx’d. Each movement slow and controlled through upward and downward phases 

9:35
Asssisted ring dips

M/59/6’2”/230

I was skiing in Colorado on the day of this WOD. All the ones I’ve missed, I’m trying to do on Rest Days to make up for missing.

Scaled to 38lbs DB = 75%, with assisted dips = feet on floor for low half of dip. I did not set a timer; my goal was to try to go slowly/full range, nonstop. Success on everything except the final set of dips when I came close to fail on #11 and had to recover for about 5-10 secs.

6:31

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Completed Rx

8:42 RX

35#db

31:27

As rx'd, after heavy squats.  Nice to not have the clock for a change.

46m/5'10"/180

✅ 9:46 w/dips btwn benches

8:02 Rxd
M/39/6’/193lbs

Completed Rx

M/42/5'4"/145lbs
Performed with 20lb weighted vest.
10:11

7:32 modified

Complete with no time.  35lb DB, bar dips (couldn't find the rings)

23 kg db
bar dips
squats with 20 kg plate
strict and slow with good form
8:45

Rx 5:58 
M/42/78kg 

25kg rows (55lb)
8:26

M/44/6'2"/185#

Scaled to 35# DB
..kept slow constant movement until the set of 15 ring dips broke at 11 that was the only stop

Completed, #35 

32 / M / 5'9" / 140lbs

20lb dumbbell, ring dips x6-9-12

I chose a weight I could complete the round of 21 with, but I should have gone heavier and broken it up since the dips were in sets of 3, 2, or 1.

20 lb dumbell

20 lb dumbell

Subbed ring dips for regular just cos there aren’t good rings in the gym back home. Didn’t time it,  focused on keeping the form.

RD

RD

✅

40lb db rows
11min

Really liked this one. Yes I timed it, but only because I just bought a rogue timer and damn it I wanted to use it. That being said all dumbbell rows were unbroken #burn... and I had to break up the dips into sets of 3. I really focused on the squats being slow and controlled... not just dropping to the bottom! 

18:08

12:35 rx’d 

11:13 - dips on dip bars not rings

7:23 #45 and no dips today 

slow strict toe nail ring dips smoked me
squatted slowly wall facing 
35# Rows ☑️

Constantly varied,  highly intense ways to kick your ass.  

This year's programming had been amazing this far. 

Rx except matador rather than ring dips
Didn’t time 

7:50 Rx

16:52

All rows unbroken

sOrange+red. Unbroken
LOrange. Broken
Grey. Broken

Since this 2016 study was published, two major trials have reinforced its major conclusion by showing that restriction of added sugars alone can drive a reduction in liver fat.

In 2017, JM Schwarz and others reduced fructose consumption to 4% of calories in 41 children 9-18 years old, replacing sugar with starch to maintain total caloric intake. In just 10 days, median liver fat decreased from 7.2% to 3.8%, alongside simultaneous improvements in visceral adipose tissue and insulin kinetics.
https://www.ncbi.nlm.nih.gov/pubmed/28579536

In 2019, J Schwimmer and others removed added sugars from the diet of 40 adolescent boys for 8 weeks, and observed a decrease in liver fat from 25% to 17%.
https://jamanetwork.com/journals/jama/article-abstract/2721179
https://www.nytimes.com/2019/01/22/well/eat/to-fight-fatty-liver-avoid-sugary-foods-and-drinks.html

(Note this paper has been previously covered on Crossfit.com:
https://www.crossfit.com/essentials/dietary-fructose-in-nonalcoholic-fatty-liver-disease
)

As this 2016 review argues, there are multiple lines of evidence and mechanisms suggesting dietary fructose plays a role in causing fatty liver disease. These more recent clinical trials reinforce the case that this inference has direct clinical application.

Bar dips ILO ring dips
Did the squats with a 45lb bar
Had to break the left arm row set of 15 into 2 sets and 15 dips into 3 sets.

✅ Rx

Subbed double strict pushups. But all else Rx.  For form. Not time. 

7:25 RX

M/57/6'2"/178
No clock, Rx'd. 
Dips were most challenging. Burned!

M/53/210

6:49

Done
Broke up single arm rows in to 3 sets and alternated arms to keep moving

Completed Rx.

Completed 35# 
Good recovery 

14:15 RX
Strict but not unbroken

Rx. 
50# db rows (21, 15, 9)
Dips on dip parallel bars (9, 12, 15)
Squats (30, 30, 30).

Plus 9 mi bike ride.

Arthritic shoulder not feeling great today.

Untimed, so I wouldn't rush, especially in the squats.  Everything slow, controlled, and deep.  Used a 40# (actually, and 35 and 5#) DB.  Though the last round of dips was sorta tough, felt like a relaxed, measured workout.  Very unusual.  Assume HQ will blister us tomorrow.

Rx

6:16 scaled box dips 35# db rows

7:59

10:54. RX dumbbell rows, squats. For strict ring dips: subbed 3 second hold arms locked out and toes pointed down on rings + 1 ring dip negative for each rep. 35 lbs. felt pretty heavy and my arms are sore from 19.4.

RX , but no rings so did dips between 2 stools using The Perfect Push-up handles to mimic rings. Tried to stay slower & steady for everything. 
11:31

It’s telling that NAFLD and NASH have increased significantly despite stabilization of dietary fat intake. 

I think it’s a sad state of health that we are transplanting livers due to dietary toxicity. If a medication were to cause this, it would be taken off the market, or have a black box warning. 

Clinically, it’s often hard to get patients to change their diet. I ask all my families to make one change....commit to buying and drinking only water (and milk for kids). No sugar sweetened beverages. It’s the one step that will make a huge impact. 

rx- 
strict and controlled on all 3 exercises
11:25
m/49/175

At-home WOD:

21 pull-ups 
9 HR push-ups 
30 squats
15 pull-ups 
12 HR push-ups
30 squats
9 pull-ups
15 HR push-ups
30 squats

Untimed

All whit the dumbell?rows dips and squats ?

4:41:03 rx. All unbroken and strict. 

3 rounds completed!

I will likely not utilize a clock today. Not using a clock can help to keep the focus on the quality of the reps being performed and help keep athletes from trying to push the pace too much. Here are some thoughts on scaling this workout:

Single-arm dumbbell row: I consider the volume and load to be moderate. Most of my athletes will be able to perform all the reps but might need to scale the load.  Loading should allow for all reps to be performed unbroken or with one rest break per round. If I have an athlete where the overall volume is too high, I will reduce reps and load, as needed. 	

Strict Ring Dip: I consider the volume of this movement to be moderate, but I know many of my athletes will need a movement modification to keep the quality high and the range of motion legit. I will reduce reps for athletes that can perform dips but the volume is too demanding, in order to maintain consistency. For athletes that cannot perform dips, I will provide two main movement modifications for the day: option 1 will be a band-assisted dip variation, and option 2 will be to perform ring dips with legs straight and feet on the floor in front of the body. Easier modifications and reduced reps will be used on an individual basis, as needed. I might have a few athletes for whom the movement is easy. If so, I will place more demand on the tempo of the reps being completed. For example, I can have an athlete attempt to perform a 2-second lowering phase into a 2-second pause at the bottom, before moving into a 2 second ascent followed by holding the support position for another 2-seconds. 

Air Squat: I will have nearly all of my athletes perform this exercise as prescribed. I will reduce reps for athletes for whom the volume is too demanding and still focus on achieving the best mechanics possible throughout the entire range of motion. In some special situations, I may reduce the range of motion or squat to a target to keep the mechanics sound.

7:24 RX

Great workout to focus on QUALITY reps in a horizontal pulling motion and focus on using/developing lagging pec muscles that may need work from doing lots of kipping. Also great time going slowly to work on keeping pressure in feet distributed that with speed and for time may get lost.

Andrew Charlesworth- CF Seminar Staff CF-L3

Globo scale... As Rxed.  You can sub slow TRX dips for slow ring dips, 2/1 tempo bar dips, or 3/1 tempo chair dips.  

Champions Club Scaling Notes

STIMULUS:
A very-much welcomed For Quality workout after a mean, mean Open workout. Two of these in the same cycle leads me to believe something sinister is on the way. But as for this one, two of the main ways to increase strength in a movement is to 1) add load — which is the most popular and measurable — or 2) increase range of motion. To me, ROM is not a standard for regular training, it’s a challenge that serves the same purpose as the weight on the bar. Landing looked good on a 20-in. box? Okay, let’s try a 24. Nose-to-bar looked good? Okay, time to see if we can get the chin to the bar. Midline good on the 135-lb. deadlift? What about 155? The range of motion standards for athletes is simply as far as they can go keeping good position. That’s what this workout will challenge. Squat and dip lower than usual.

GROUP:
I’m a fan of doing one-arm ring rows in favor of bent-over rows because it just seems more functional. But I could be wrong. Either way, last time these looked pretty good with our group as we emphasized not rotating away from the rings and keeping the shoulder back. Doing push-ups on a plate would be good for those who can’t do dips. But I would prefer doing dips to a short range of motion for athletes who are right on the border. Dips still put the shoulder in more extension than a push-up.
If you’re in the mood to blend this with some metabolic conditioning, partner up for 21 minutes and do one partner runs while the other partner does slow squats, rows, or dips (7 minutes for each exercise respectively).

WARMUP:
Push-up — prep for dip
Jump rope — always
L-sit — because Coach says so
Candlestick roll/inverted burpee — prep for deep squat
[insert thing you suck at]

KEY MATCHUP: your shoulders vs. the last few inches on the dip. Mobilize accordingly

SCALING THIS WELL WILL CAUSE ME TO: feel sore in parts of my lower body that I didn’t know existed

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Can be really tough by going slow, but I’m down with that any day

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. 30 squats were really humbling.