CFWUx1+1r of 2 reps
7r

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5 rounds

7R. As strict L as poss, dips a little kippy towards end, pistols alternating. 12r up on last time.

4 rds plus 17
Kipping
Paralettes 
Elevated 

rx 
10 rounds + 13 

7 rounds + 13 reps with strict parallel bar dips

Pistols in lifting shoes. L Pull-up unbroken each round. Dips unbroken 4 rounds I think then it got hard quick: 2 sets, 3 sets, 4 sets, then 2’s and 1s at the end. 

Last time 5 rounds plus 10 reps rx. I’ll take the  increase in rounds and reps over the use of rings today! 

40/5’9”/189

8 Rounds + 13 reps 
253 total reps 
Rx

11+10 (340 reps total) rx

Scaled to kipping pull-ups. 11 rounds + 3 pullups. 

14R + 15 reps

Exactly 5 rounds
RX’d

Michele, you rock!  You were our flowmaster when I got my L1 back in Monrovia - So grateful to you, Mike and Mo.

8+22 rx’d 

Completed 2019-05-24
squats to box - 222  - 174 last time. 

10 + 5 L-pull-ups Rx’d. Tied April’s reps 

7+4 pull ups

31/5'8"/180,  8rds 13 reps RX ...I'm a day behind on program, trying to catch up on rest day bc i took mine early #lifehappens

8+1 rx

With regular dips, 8 rounds + 5 L-Pull-ups

10 Rds + 13 OLS
Rx

Me (Rx) - Through rd 6 of ring dips + 2 pistols to 20" box; Lucas - through rd 6 of dips (scaled to PU w/ purple band on one knee, jumping negative ring dips & pistols to box); 3 sets of bench press for Lucas up to 75#

6 rounds rx

I'm keeping an eye on a story I saw this morning in the news: 22-year-old Taylor Ceepa collapsed and died this weekend during the Cleveland Marathon. The medical examiner hasn't made an official statement on her cause of death yet. I hope this isn't another example of race organizers and medical professionals failing to heed the warnings and scientific evidence provided by Prof. Noakes for several decades now. I visited the website for the Cleveland Marathon, and it included resources from University Hospitals Sports Medicine with hydration recommendations for before, during, and after the race. The guidelines did not recommend that athletes drink to thirst. They recommended that athletes pre-hydrate 2 hours before and 20 minutes before the race, and that they consume "7 to 10 oz of fluid every 15 to 20 minutes, including sodium." They also noted that "For exercise lasting more than one hour, sports drinks are appropriate." This advice seems inappropriate. I hope it hasn't proved deadly. 

6 rounds + 2 pistols Rx (Pr)

13 rds + 5 reps.  Beat last time by almost 3 rounds.

Single-Leg Squats to a 17” bench

M/42/5'4"/148lbs
As Rx'd
15 rounds plus 5L-pullups.  Two more rounds than last time

43/6'3"/200
8+10 (strict L chin ups)

M/57/6'2"/177
20 min.butt to 15" platform on single leg squats.

6 rounds + 5+10. (195 reps)

Did 7 complete rounds previously. Was a more strict on movements this time, especially ring dips I believe that accounts for the difference.

5 + 21

8 plus 5 pulls had to sub 20 bench dips no bar in hotel

5 + 5 pull ups (mod) 

7 rxd

6 round 3 squats
5 strict pullups 
10 bar dips
15 pistols bamd assisted

54 YOM 5’6” 214.5

Scaled

20 min amrap
5 strict L pull ups
10 bar dips assisted -50
15 alt sgl leg sqts band assisted

6 Rounds + 3 pull ups

183 Reps

5 rounds + 15 reps in 20 minutes of:
5 pull-ups
10 ring dips, assisted
15 single-leg squats, to 20" box

M/32/175/6'1"
7 RDS
"Kipping" L-sit Pullups, 15x Dips (not ring dips)

11 rounds flat.
Compare to 190423:
9 rounds + 5 pull-ups + 9 dips
2.5 lb plate under heels for pistols

I did 4x400m sprint 

then

Scaled 

6 Rds
5 knees bent pull up
10 Bar dips
15 Trx pistols 

9 rounds 25 reps. Used wall ball for depth on pistols vs a higher stool last time. 44 rep improvement from last time.

8.23 rds

Sqts to 16” box

M/6/190/51

5 strict L pull-ups
10 bar dips w/ 30#
15 single-leg squats

14 rounds even

7 rounds 5 L sits.

Scaled:
1) L pull ups my legs were probably slightly less than parallel to the ground
2) My rings dips were 5 rx ring dips followed by 5 bench assisted ring dips.  The last few rounds my last five 5 dips were mainly assisted/cheating...
3) I can't really pistol squat yet so I single legged squatted to an 8 inch stack of plates holding a 10 pound plate in front and using my extended leg to assist with balance. 

Am I understanding correctly that this is 15 single leg squats per leg?

8 rd + 8 reps. Single leg squat to 17in bench the rest as rx

8+8 Rx
Strict ring dips 

7 Runden + 5 L- strikt pull ups 
Freue mich schon auf die ní¤chsten Workouts 💪

Compare to:
3 strict L pull-ups (alternated grip)
6 kipping ring dips 
9 pistols to a 16" box
14 rounds + 2 reps 

Today-14 rounds + 12 reps 

12 Rds + 4 pull-ups 

Subbed 20 dips btwn stools- no rings

Compare to: 8 Rds + 5 pull-ups + 6 dips 


5Rds
20 Romanian Deadlifts (95#)
10 over bar burpees 
10 K2E
11:23
 

5-5-5-5 front squats, bench press
165-175-175-165#
145-145-140-140#
First front squats this year.

Hanstandwalk-challenge(400m)

Score: 8080 (13:28mins and 10attempts)

https://www.youtube.com/watch?v=B7gVuVcOzt0&t=737s 

20 min amrap
5 l-sit pull ups
10 dips
15 single leg squats to 18" box
11 rounds +15 reps

7 rounds + 5 reps + 5 reps
Scaled to tuck pull-ups, pistols with weight plate

8 rds + 20 reps (260 total reps) 

65 rep PR

The big difference was how much faster my single-leg squats went this time.

in 20mins finished 4 rds of 5 box assisted strict 10 toe assisted Ring dips 15 pistols alternating 

20 min amrap
5 strict L pull ups
10 stict ring dips
15 alt sgl leg sqts using 20" box
7 rnd plus 5 strict L pull ups/10 strict ring dips
compare to was 4 rnd plus 5 strict L pull ups/3 strict ring dips
m/49/175
Crazy happy with improvement---
compare to was all single L pull ups, today was all 3 then 2

Scaled to: 5 band-assisted strict pull-ups + 10-second L-sit hang from bar with both legs extended, 10 band-assisted bar dips, 15 pistols to full depth while holding 4 lb. medicine ball for a counterweight.
5 rounds + 5 pull-ups + 10-second L-sit hang.

5+7. 

Scaling
Dips: feet on the floor, knees bent, elevate to fully suspended
Pistols: down to seated on 13" box

Completed 9 rounds + 5 L pull-ups

On both Scaled exercises, my challenge is near the bottom where I have the least strength; upper half is generally smooth and strong. Looking for suggestions/advice on how to improve strength/stability near the bottom of each. Lots of really smart people on this website - ideas?

15 minutes AMRAP

5 Pull ups (band assisted) + 5 sec L-tuck hold
8 Ring dips (floor assisted)
12 Reverse lunges 

9 Rounds completed 

7 Rounds,  Bar Dips instead of Ring dips

안양공식인증지부 크로스핏힘
11R + 12 reps 강경택 45세/180cm/89.5kg

Intended Stimulus


We did this workout for the first time one month ago. As we pointed out that time: this is Cindy's nerdier, more sophisticated, evil cousin. And just like with Cindy we want a hefty number of rounds, think 10+ rounds. That time we were learning it. Today, let's apply what we've learned. Did you overestimate your capacity on a given skill? Then keep the difficulty of that skill and today lower the number of reps. Did you underestimate your capacity? Then increase the number of reps, or push the pace a little today. Could you maintain good form on a given skill? If not, modify the movement today. If yes then find a way to make it even better today or scale it up. Was your mental game off that time? Then define what you need to focus on today to make your performance better. No matter the case apply what you have learned, that is called growing. If you're doing this for the first time check our post for 190423. Options below are modifications of the options we gave on 190423. They are intended as examples on how to improve your scaling from your previous attempt.


LET'S GROW!
.
Option 1 🆙 - Chelsea Version
EMOM for 20*
3 strict L pull-ups
6 ring dips
9 single-leg squats


*If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.


.
Option 2 
Complete as many rounds as possible in 16 minutes of:
4 strict banded L pull-ups
8 toenail dips
12 toenail single leg squats

Well done Michele! Great demo

This is a really “gymnasty” combination. The last time this workout was completed, the higher scores were over 10 rounds with a top score being over 13 rounds! When scaling this workout for my athletes, I will attempt to modify to a challenging variation that allows for at least 5 completed rounds. Here are some thoughts:

Strict L Pull-ups: The intended volume of reps accumulated for this movement is relatively high. Many of my athletes will need to modify this movement in order to maintain consistency and its strict nature. As a general guideline, if I have an athlete that does not have the capacity to complete 5-7 reps consecutively, I will most likely reduce the reps at some point. Beyond reducing the reps, I may have these athletes modify the movement to  tuck L pull-ups or L pull-ups with one leg tucked and the other leg extended. For athletes that cannot perform  L pull-ups, they will modify the movement to either band-assisted L pull-ups or a combination of band-assisted strict pull-ups with a 10-second L-hang after completion of the set. Further scaling will be done on an individual basis. 

Ring Dip: Many of my athletes will need to modify this movement or reduce reps to keep the movement quality high and the range of motion legit. I will reduce reps for athletes that can perform dips but the volume is too demanding. For athletes that cannot perform dips, I will provide two main movement modifications for the day: option 1 will be a band-assisted dip , and option 2 will be to perform ring dips with legs straight and feet on the floor in front of the body. Easier modifications, such as a jumping dip or a box dip, as well as reducing reps, will be used on an individual basis.

Single-leg Squat: Like the other movements, I expect a relatively high volume of reps to accumulate and I expect many of my athletes to have to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel or using a light load as counterbalance. Other options could be to perform single-leg squats on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a bulgarian split squat or a reverse lunge could be great options. 
Here are some sample options:
1) For an athlete that has capacity with the movements, but the volume may be too high to maintain consistency and range of motion:
AMRAP 20 minutes of:
3 strict L pull-ups or 5 tuck L-pull-ups
6 Ring Dips
12 single-leg squats (potentially to a target that allows the athlete to lower the hips below the knee)

2) For an athlete that has experience but lacks capacity with the movements:
AMRAP 20 minutes of:
3-5 band assisted L pull-ups
6-10 band assisted ring dips
10-12 single-leg squats standing on top of a box

3) For athletes that need a more significant movement modifications:
AMRAP 15-20 minutes of:
3-5 strict band-assisted pull-ups + 0:05-0:10 tuck L-hang
5-8 ring dips with feet on floor and in front of the body (utilize a lower body position that allows for reps to be consistent)
12 bulgarian split squats or reverse lunges

Does 15 single leg squats mean 15 each leg for a total of 30 per round or is it just 15 total without regard to which leg you use?

Why are we so quick to believe that the body does not strive for homeostasis? And why are we so reluctant to believe that "the amount of sodium present in a sports drink such as Gatorade does not produce a greater effect on the blood sodium concentrations during exercise than does drinking just pure water." Drink water according to thirst and no other parameter.

Champions Club Scaling Notes:

Rant:
Workouts like this give us a good opportunity to practice on some skills that we are probably not good at, but we can also be limited by the rep scheme or time frame. It took me a long time to get over this, and I still sometimes limit myself to the exact numbers written out here. But as Coach says, the magic is in the movements. As long as we are practicing some progression of L-pull-ups, ring dips, and pistols and are breathing heavy to some degree, don't worry about the reps!

Check the compare to for last sessions scales.

Globo scale: sub weighted bar dips 30/15lb for strict ring dips if you are going Rxed.  All else as Rxed or follow scaling in subsequent posts.