CFWUx2 db row 30 40 50 60 67
70+clr/bar

55-60-60-65-65-70-75-75

15 mins handstand/plank practice

8:02 

Rx'd

It is easy to follow the "seems logical" cause and loose sight of what is the real cause and only focus on the bio markers.  Looking forward to what this hypothesis will bring in the potential prevention of atherosclerosis.  

DB Row: 32.5, 40, 50, 60, 70, 80, 90, 90lbs 
Row: 7:39.1

EMOM, and subbed 20 burpee pull-ups for row

15, 20, 25, 30, 35, 40, 45, 45

2:19

LOADS: 
43-43-43-43-43-43-43-48-kg.
95-95-95-95-95-95-95-106-lb.

TOTAL: 349-kg. (769-lb.)

50-55-60-65-70-75-80-80(5/5); Row 7:38.7, 20 seconds off of PR.  Still feeling Murph from 4 days ago.....

25,30,35,40,40,40,40,45 8:30row

All body weight (85kg) single arm ring rows from horizontal.
EMOM *15 Kip up and then descent in 6-8 seconds. Aimed for 10.
Sub 4*2m rounds with heavy bag. body weight squat for 1 minute between rounds. Wanted a change from sdlhp and wall balls 🤣

50, 60, 70, 80, 90, 95, 100, 100lbs
M / 39 / 6' / 198lbs

50# on all sets/reps 

Dumbbells only go to 70 in my gym, put some magnets on getting it to 80 but then I decided to grab 2 kettlebells, tricky but it worked. Everything felt light until the last set but was still able to do 2 reps:

70x3ea arm, 70x4, 75x3, 80x3, 80x3, 80x3, 97x2, 114x2 all w/ rotation and full reach of elbow as high as possible and load contact on chest. 

Doing these the CrossFit way has been interesting. I see value in both the isolated side version and the rotating version. 

Handstand descent practice saw new levels of control. Did 20 ish attempts with 30-45 seconds of rest. Straight arm, straight leg, straddle. 

7:27.2 row at damper 4/5 -very tough! 

65
70
75
80
85
90
95
100

7:30 row

65-65-70-70-70-70-70-70lbs- heaviest weight at home
15 min HSPU decline
2000m Row- 6:58

100, 105, 110, 115, 120, 125, 130, 135

7:16 row (1:49 / 500m)

65-70-75-80-85-90-95-100

Then handstand practice for 15:00

Then run 2000m in 9:12

First 4 - 30kg 
Second 4 - 37.5kg (nearing failure at end) 
Used wall for handstands 
2km Row complete in 9:34

65, 70, 75, 80, 85, 90, 95, 100

15 minuets or bent arm, hip, and knee descents 

7:17.0 Rx 

m/35/6'2"/210
Alt DB row - 45,50,55,60,65,70,75,80#
HSP practice ✅
Row 2km 9:05

Used my kettlebells, small hand- and legweights and a chain.
25-30-36-42-42-42-42-42kg this was the heaviest to lift with proper technic.
10' slow descent on push-up stands.
1600m run: 7:50
M 42/1.78m/77kg

Heaviest DB I have is 35 lbs., so I did 16 reps alternating each arm at 35 lbs.
15 HS practice: 1 min kick up to freestanding handstand. 2 min crow pose hold practice. 7 min EMOM: 30 sec pike hold from 30” box. Then 10 wall walks, and 10 seated press with 20# DB each arm.
2k row: 8:43.

Modified
Dumbell row 8x3 80#
Handstand Hold 30sec, rest 60sec x8
Row 2k 7:18.6

Rough ruff.  No easy day. 

45-55-65_75-75-65-65-75 landmine 

15 minute emom.  First 4 min on parallettes head to the ground.   Last 11, regular descents every 30 seconds.

Row 2k 7:46

D
10-20-20-20-10-10-10-10 (landmine)

15 min

2k 1115

sub'd 5k run ~25-30min

I'm new to main site workouts.  I've been doing CrossFit for 4.5 years and coaching for almost 2.  I recently left my gym and decided to turn to main site for programming for myself.  It's different for sure and I'm hoping it will pay off.  My old gym had standard strength portion then a WOD.  I love the simplicity of the main site workouts personally.  I realize selling these WODs to members of a gym could be tough.  However low amount of movements gives lots of time to instruct movements which I believe would help people grasp movements and concept easier and faster.  

I'm so grateful for all the input of the comments.  I have learned so much in just a few weeks.

65,70,75,80,85,90,95,100
804.6

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)
110lbx8/arm

Practice controlled descent from handstands for 15 minutes.
19 descents

Row 2,000 meters
9:10

75 lb each hand for the rows

Torso rotation more fully engages the pulling muscles including the lats and the mid-back. The square level back movement is not just "isolation," it's incomplete.  

Whether starting the stubborn lawnmower (or, more recently, the snowblower) or rescuing a pal who's fallen over the edge of a cliff, I'm not going to line my feet up parallel, bend over, and only pull til my hand hits my ribs.  

Staggered stance and engagement of the "core" to pull back past the torso is what gets the coordinated full power pull, and it's why the db row brings advantages different from the bent-over row.

45/55# x 7
Wall HSPU negatives
8:28

75, 85, 95, 115, 115, 115, 115, 115

Broken row machine, so subbed 2k run: 9:26 

1 mile run
6:38

Rest Day

Evening - 

3 sets 1 min front scale
3 sets 1 min back scale 

L - sit : 30 seconds

25-30-35-45-45-55-55-55
HS descents✅
8:30 for 2000m row 

Not near enough weight for heavy DB rows
10-53# (kb)
8-59 (kb + 2 3# DBs)
8-59
5-63 (kb + 10# DB)
6-63
6-63
6-63
10-53
10 handstands/descents...more comfortable inverted, + the descents aren't quite the trainwreck they used to be.
Row in 8:05.3.  131 cals, averaged 24 strokes/min.

worked slow reps in bid dog row with 25# each side for *8
also 10 mins Handstand decent and lots of shoulder and lat therapy at work
save the row for another day I have a mud run to rest up for Sunday morning

So on the pull up for the dB, should it be quick or gradual? I think one is slow twitch, other fast twitch muscle fiber. Accentuates diff stressors 

100-100-100-100-100-100-100-100
Needed heavier dumbbells

Scaled slow descent for 3x10 HSPU to 5" plus 3 x hold until failure

2k row= 8:42

Rx 
55-65-75-75-75-75-75-75 need heavier DB’s
7:37 on the row

Wifey:
25# DB sets of 3
9:47 2k row

Dumbbell row
10-10-10 40lbs
3-3-3 50lbs
1x 55lbs
1x 60lbs
1x 65lbs
1x 70lbs
Overhead press with slow descent (5-10 sec)
10-10-10 40lbs
Dumbell bench press
10-10-10 50lbs
Row 2km 9:45

70, 85, 100, 100, 105, 105, 110, 110
HSPU practice
2k row 6:56

53# rows

Handstand descent practice 15 minutes 

2k row 7:43 pr 

57 / 168
65-75-75-70-70-70-70-70
no hand stand practice with replaced shoulder
7:59 2k row

15/20/25/30/33/35/43/53#
5 reps each (extra since no rower 🤷🏻‍♀️)

Handstand decent & freestanding handstand practice

Rower down= subbed 15 mins bike

Alternating arm db row, singles: 50, 60, 60, 70, 80, 90, 100, 110# 
Tried to strict pause and hold at pinnacle.

Slow descent db presses, started with 35# increasing to 50# and back down. Trying to protect my shoulder.

2000m row 8:06

m/57/6'2"/177
Alt DB row - 45,50,55,60,65,70,70,70#
kept movements strict with 1-2 second pause at top

15 min hand stand decent practice

Row 2000m- 7:49 (PR) 
Drag Factor set at 140

50-50-50-70-70-70-70-70

2k Row (7:29)

Makes sense to me!

This is a full range of motion, core to extremity, functional movement. 

It’s the abbreviated movement Matthew is describing that would require justification and that justification would undoubtedly be “isolation”, something that doesn’t hold any value at CrossFit.

The torso turns here for the same reason it does when you throw a ball, and the line of action is complete for the same reason we finish our squat fully extended. 

Why the head swing during lift?

(3 reps instead of 1 rep alt. DB row) 50-45-45-45-50-50-55-55
7:42 2k-row

2000m Row - 7:19

DB bent rows: 63-73-83-93
HS descents: alternated between 5 attempts of each - slow HSPU down, and slow HS drop to crow.
Row: subbed 1 cal elliptical level 12 = 25m rowing; 8:06

Comments:
Bent rows - I used DB handles with plates; as plates got big, range of motion got small; 93lbs was questionable as I was not able to bring the DB beyond my chest to armpit; made 2 serious attempts, same result.
HS descents - wow, the bent rows really affected the positioning of the HS; struggled at first to get to HS position; eventually ironed that out but kept feeling the fatigue in every movement.
Elliptical: decent but not a PR. Aimed for 10cal/min pace but failed on min.2 and never made up the time.

70-75-85-85-90-95-100-100

Row 7:21.5 (2.5 second PR)

90-100-110-110-110-110-110-100x2

Shoulders were toast by the end!

Subbed 2k ski-erg because 1. My legs hurt from the last two days, and 2. Just joined a gym that has one and I’ve never used one so I felt like having fun!

9:24 2k ski erg

105 - 105 - 105 - 105 - 105 - 105 - 105 - 105

Seeing little if any improvement on my decent from last time. Practiced some parrallette tuck planche to hopefully help.

7:14.9 (2.1 sec lifetime PR)

M/44/6'2"/185#

Rx'd 
45/50/55/65/75/80/85/90#

✔️ HS docents

2000m row 7:23

what is the reason behind the torso rotation and the very high pull ?

dumbbell row 8 sets  > 25kg
strict HSPU 15 min 
row 2000m in 8min 8sec

This session combines an interesting mix of movements. The dumbbell row, at this rep scheme, is a unique way to challenge horizontal pulling and the descent-from-handstand skill work complements the heavy pulling. The 2,000 meter row is not to be taken lightly, this may be the most difficult row test I have ever completed! Here are some other thoughts on this workout:

Alternate Arm Dumbbell Row- I will have most of my athletes attempt this section as prescribed, as long as mechanics and range of motion are maintained. Experienced athletes will be coached to increase loads slightly, over the first 3-4 sets, before hitting near max loads. For less experienced athletes, I will likely have them perform sets of 3-5 reps at submaximal loads. If athletes are starting to exceed loads beyond the dumbbell weights that are available, I will either have them perform more reps with the heaviest dumbbells available or I will set-up a “landmine” style of contraption to allow them to hit heavier loads. 

Descent from Handstand: There have been 2 practice sessions on this movement in the last couple of weeks. Athletes will work on higher quality movement with the same movement from the previous session or they will progress to a more difficult variation. This movement is a very demanding gymnastics skill exercise. To me, it is more of a reverse press to handstand and not necessarily the negative phase of a handstand push-up. For athletes who are not ready to try the freestanding variation, I will give the following options: 
Option 1: Handstand descent with back to the wall. The athlete will kick-up to the wall before piking the hips to the wall, moving the legs into the straddle position, and attempting to lower the feet to the floor, under control.
Option 2: Practice handstand holds and crow poses. These drills are both static, but allow for practice time at the end-ranges of the movement, to some degree. The handstand hold variation utilized will be a variation that is challenging for the athlete. 
Option 3: Practice pike handstands with feet on a box. This is great for those that cannot get fully inverted or are not ready to lower from a handstand. To increase the difficulty the athlete can do single leg lifts, from the box, to practice raising and lowering the lower body while keeping the trunk and upper-body static. 
This is not an exhaustive list, but will likely be the main variations I will use. Others options to increase or decrease the difficulty will be given on an individual basis.

Row: I will have most of my athletes attempt the distance as prescribed. For very new or de-conditioned athletes, I will reduce the distance per the individual’s capacity as needed. I can also have athletes row for a set time. For example, row at a moderate pace for 10-12 minutes.

His alternate hypothesis is intriguing and may prove true, but what I enjoyed most was his en pointe comment:

“unfortunately, it appears that the scientific and medical communities are focusing on and emphasizing biomarkers that can predict risk, without proof that these biomarkers cause the risk.”

Globo Scale:  Again, a day where globo goers actually have it easy, as there are usually dumbbells up to at least 100lbs, and sometimes 150lbs.   Now, if you are DB limited (within reason), do max rep sets per arm with the heaviest dumbbell or kettlebell that allow good form.

For those of you who do not have heavy enough dumbbells or kettlebells to make this feasible, do ascending weight pendlay rows with a barbell, same rep schema. 

Handstand descents:  Obviously here you can do DB tempo desents with heavy dumbbells if wall space is limited in your globo or garage.   Otherwise RXed. If you really want a challenge, do these with a deficit or with parallets!

Row 2000m... If no rower available, run 1 mile (outside, track, or treadmill with slight incline) or 100 cal on assault/echo bike (120 cals on Aerodyne).  

Intended Stimulus
. 
This is a go as heavy as possible for one rep at a dumbbell row. Just like we look for the physiological adaptations of a  one rep max with a heavy press with the barbell, we are going to look for the physiological adaptation of a heavy dumbbell row here. This might seem weird at first just because we don't do it often, but don't let that bother you. Enjoy your heavy day. We are going to combine this with a negative handstand press. This combo is going to make your upper back work pretty good. If you don't have heavy enough dumbbells to max out, shoot for sets of 3 repetitions. On the handstand descents try to mix it up from whatever you have done this past week. That could be increasing the range of motion, or the time of the descent. Get creative!
The 2K row is a workout in itself. It is an awesome test of stamina and endurance. If you have done a 2k before and know your pace a little, do yourself a favor, google: "rowingwod + 2k". It is a long video but it is worth it. If this is new to you, choose a pace that feels very doable on the first 500 and try to stick with it. Use this first 2k as a baseline for the future! No need to scale the distance today!
.
Options for Dumbbell Rows


Athletes new to the dumbbell row or athletes that don't have big enough dumbbells, do 8 sets of 3 reps. 


Options for Handstand Descents


Option 1
10 Sets
4 Negative Deficit Handstand Push Ups*
*Only add the deficit if you can control fully the last part of the descent.  


Option 2
10 Sets 
4 Negative Deficit Box/Pike Handstand Push Ups*
*Only add the deficit if you can control fully the last part of the descent.   

60-65-70-75-80-85-95-100lbs Rx
Practice controlled descent from Handstands for 15mins.
2km Row = 8:29

I've been having trouble with handstands due to an injured hamstring (kicking into the handstand aggravates the pain). Any sub for that? 

Champions Club Scaling Notes:

RANT:
This is in response to Patrick Flannery above. The progression needs to be observe - which you have been doing, as we all have - then understand then judge. In that order. I would love to see the traditional workouts come back because it is in my comfort zone as a coach and as an athlete. Controlled descents from a handstand are not in my comfort zone. And as such I hit a 15-lb. pr on my overhead squat the other day, beating my 20 year-old self's number. I am an affiliate owner for almost 10 years (almost 7 as an official affiliate and 2 as a school club) and a personal CrossFitter since 2005. We'll be fine my man! Our coaching has to adjust, and this is a good thing.

GROUP VERSION: 1 round for time: run/row x distance, accumulate as much handstand hold during x amount of time, max reps one-arm ring row on each side. Try to make it more of a sprint-feel workout.

I'M NOT SURE WHAT TO DO VERSION: Put the clock at 30 minutes and practice each movement until you feel like you've had enough then rotate through a few times.

I SHOULD TRY THIS RX'D IF: I can be in a handstand for more than 1 minute straight and have enough dumbbell weight to make 1 rep challenging

SCALING THIS WELL WILL CAUSE ME TO: really move the needle on my handstand stamina, get a good idea of where I am with one-arm pulling, and get the crap kicked out of me with the row/run.

Can someone tell me what the hell is going on here? I have been in Crossfit for 12 years and a affiliate owner for almost 10 years. This is not a regression to the way things were or an evolution to the next step of Crossfit as a community. This is a total 180 with no viable explanation. I was expecting at April fools for the last 3 months to be a joke, with constant cf totals, max deadlifts, and straight endurance with a "metcon" once a week. If this is the path, I dont think I am the only one that will not be following. 

One dumbbell or two?

Can someone share a link to the CrossFit site with me?