CFWUx2
7:54

Wow.  We need to show this video to as many people as possible. 

8:55. 3R of 15 rope grip pull ups + 21x20" raised press ups.

subbed 15 strict pull-ups for climb, and used MaxRack bench instead of box

10:23

Im living in Germany so I dont know about other countries. But if you buy Oyster sauce here,you're sure to obtain a sauce full of added sugar Be aware!

5 controlled ascent and descent strict towel pull-ups

5:11

6:34 as rxd as possible (12’ legless climb from seated and back down to seated) 
Had to redo a few pushups due to not touching my chest down. Right shoulder felt good today. Warmed up to a nice pump. Now I’m painfully pumped. Should have had a snack beforehand. Would’ve had more stamina on the pushups. 
 -Big smoothie with a couple raw eggs at 8am but nothing but matí¨ since then. 

40/5’9”/188

Did on June 16
8:55
Dotcomscaled
3 x
5 standing to prone and back up rope climb
11 strict push ups, feet on 20" box
10 strict push ups

Bit late posting this but thanks to Rob, Danny and Dora for a great weekend. Looking forward to practicing and getting better and getting affiliated in the very near future. Great course! 

6:57 with a pull up variation substitute for rope climbs

15:55
Towel pull ups x5 = 15 foot rope ascent + descent 

16:39 - scaled to 10 L-pull ups & 20 push-ups w/ feet on 20" box

32 / M / 5'9" / 137lbs

Modified for equipment and injured wrist:
Strict uneven-ring pull-ups x8
25lb dumbbells incline bench presses x21

19:32

Should have used lighter dumbbells.

A belated thank you to Rob, Danny and Dora for an amazing weekend in Manchester. The the course was informative, concise and full of energy. Loved every minute of it! 

9:40
2 ea lying to stand rope climbs each rnd
Else RX

M/60/6’2”/230

Done "for quality" since having some GI distress. Great workout! Wasn't able to do the push-ups unbroken, but got darn close.

First time I made one of these CF meals.  Easy, and good!

2:38Rx, super fun workout

Scaled to 5 towel pull-ups w/ knee tuck per rd (no rope)

6:17 

M-42-69-170#

This looks to me, at a quick glance, to be a 4 block meal. How far off am I?

43/6'3"/200
Rope is about 11 feet so did 2 per round
5:06

Amazing weekend in Manchester with Rob, Danny and Dora!! Excellent trainers - so knowledgeable and enthusiastic (and they were pretty hilarious too :D). Thanks so much guys!!

9:50. Leg-assisted rope climbs. 1st round 21 push-ups feet on 20” box but chest didn’t touch ground. Rounds 2 and 3: 21 chest to ground push-ups feet on 10” box.

Subbed 2 x 10’ legless rope climb from seated position 

5:13

M/57/6'2/179
10 towel pull ups per round  sub

6:34

4:50
~3,5m (~12 feet) rope, started from seated position.
20 push-ups instead of 21 due to bad memory...
42/1.78m/77kg

Scaled to regular rope climbs; with 20# weight vest.  Time — 9:26.

Squats felt fine.  Sets at 290 were slow, but never in doubt.  Went with regular rope climbs, as legless would have been too hard with the vest.  Broke push-ups into 3 sets — they were a bit harder than regular.

#weightvestmonth

46m/5'10"/180

15 pullups w/ 15lb dumbbell
21 pushups, feet on 16-in box

7:01

7:16

15 rope pull-ups (rnd1 strict, rnd2-3 assisted)
Push-ups (rnd1-2 18" bench, rnd3 on floor)
10:13

8:52. 8 towel pull-ups in place of rope climb

5:17 rx

did 15 minutes double under skill work for the warm up. 
03:37 for the wod. push ups get uglier at the last round.

Beginner 
3 rounds for time:
10ft legless accent & decent 
15 push up on 21 inch box
(Hope this helps)

5:04 rxd

Scaled to 3r/t 
5 lay-to-stand rope climb 
21 elevated push-ups 
7:38
Firm decision made to stow to pride, scale everything to rehab & heal all the aching parts.

7 26 rx
First successful legless rope climb

D
844
5 grandfather clock grip pull ups
9 strict push ups on 20 inches

7:17 rxd

10:06 (I think it was a 12’ rope, started from sitting position)
Don’t underestimate these strict push ups

10:06 (I think it was a 12’ rope, started from sitting position)
Don’t underestimate these strict push ups

3 rft
10 l-sit pullups
21 pushups 12" box
4:06

7:54 broke up pu's way too much watched my son lose his pu's and scared me lol

Rx: 4:39 could if got sub 4 but those push ups got me

M/44/6'2"/180#

From @amrapmentality
15 min AMRAP 
10 cal AB
10 up/downs
10 Push press 35/20# DB's
I used 25# DB's
8 rds + 8 cal
5 mins rest then from @getupwithhannah
5 rds 
45 sec on / 15 sec off with 35# KB
Alternating snatch 
Rotating thruster R
Alternating clean
Rotating thruster L
Got about 12 snatches/cleans per min and 14 thrusters per side per min

4:36 Rx 

3 RFT 
2 legless from seated on floor 7' rope
21 push-ups feet on 20" box
6:23
did the decent on 1st round but not last two

13:39 with 100Ft #135 sled pull 

Rx’d 6:03

3:36 Rx 

About 8:30

scaled prone legless rope climbs

Muchí­simas gracias a Fede, Nono, Carlos,Nat y Emily por el maravilloso fin de semana que hemos pasado en Madrid , no tengo mí¡s que palabras de agradecimiento, una experiencia íºnica!!Y a todos los compañeros por el buen ambiente y compañerismo que hemos tenido,a sido espectacular, gracias por todo!!

7:32

3 rounds
15 strict close grip chin-ups
21 push-ups on toolbox (about 18”)
12:30

subbed rope climb with 15 strict chin to bar pull-ups

Time - 8:25

9:20
Scaled to 3 rds of : 10 toenail towel pull ups / 15 strict push ups, feet on 50cm box
M / 40 / 176cm / 74kg

L2 CrossFit certification at Easy is Evil CF in Austin TX was a great experience! Abi, Courtney, and Nuno were exceptionally excellent instructors, gave me lots of ideas and inspiration. 

57 / 168

10 chest-to-bar pull-ups for each rope climb.

5:16

As RX time 5:31. Those legless ropeclimbs are awesome. Getting them.

7:43
Subbed 15 strict pullups

12:04 kipping pullups instead of rope climb 

54 YOM 5’6” 217

Scaled For time

3 Rounds for time
Lying to standing pole climb
21 Strict Pushups feet on 20” box

11:58

As rx
3:00 min

Amazing time in Des Moines, IA with incredible people.  Big thank you to Joe, Luke, and Lindsay for incredible teaching.  Just an electric experience. 

Visit dotcomwarmups on instagram for scaling options:
GENERAL WARM-UP
3:00 of running, rowing, or biking at an easy pace

2 rounds of:
10 ring rows
10 PVC pass-throughs
10 sit-ups
10 supermans
10 air squats

SPECIFIC WARM-UP
Rope Climbs
2 sets of 2 kip swings on rope
2 sets of 2 kip swings + 1 pull up on rope
2 sets of 2 kip swings + 1 pull to grab
2 sets of 2 kip swings + 1 pull to grab (right arm) + 2 kip swings + 1 pull to grab (left arm)
1 legless rope-climb to 15 feet or rope-climb attempt

Push-up
15-second hollow hold
30-second high plank hold
10 scap retractions in high plank
5 push-ups
5 push-ups with feet on 20-in box

Two days of intense learning with Dora, Rob, and Danny! I feel lucky to have been there for Danny's final seminar, good luck with your future endeavers! All three instructors were amazing, I learned so much, and they really filled me with confidence that I will make a great trainer! Thank you to CrossFit Central Manchester for hosting, a really great facility, and I hope next time I'm in the area I will have time to pop in for a WOD!

5:25 2x legless rope to 8 ft ceiling from seated for each 15 ft rope climb. Push ups rx's

Did yesterday's row/clean/thruster horror story.  Results there.

Gratidí£o í© o que tenho por esse final de semana pela CF, pelo Jobst, Neto, Victor e Pariz por ter dado o melhor deles para nós, e que possamos transformar vidas com essa conquista. 

Nur 3 m Seil zur Verfügung! 
1.Runde 6,37min
2.Runde 6,17min
3.Runde fail 
Wenn man sich so die anderen Zeiten anschaut, steh ich ja wirklich schlecht mit dem Seil da... 

6:18
3 Rds
10 L-sit Rope pull-ups
21 strict push-ups, feet up 20”(Rx)

12:25
Slow strict pullups (15)

As rx’d
7:24

5:26
Strict pull ups it was very hard

7:50 

10 L pull-ups
21 strict push-ups from box
6:56

This was a lot tougher than I imagined, especially Rd.3.

Thank you Rob, Danny and Dora for an amazing course in Manchester this weekend! Had so much fun learning new things about the sport that we all love and I have come away feeling so inspired and motivated! Good luck Danny for the future!

Great 2 days in Manchester with friendly, knowledeable trainers and a great bunch of people. Rob, Danny and Dora did a brilliant job and their enthusiasm is infectious. Good luck to Danny, it was a privilege to be part of your last course as an instructor. And thanks to CF Central Manchetser for being brilliant hosts.

4:38 rx’d 

Great course, great content and great instructors. 
Farewell to Danny and well wishes for the future. 
Thank you 🙏 

2:53 but I did a mistake reading 20cm instead 20in. So I used plates instead box :(

Muchas Gracias a Carlos, Emily, Fede, Nat y Nono por los dos dí­as de curso en Madrid. Aprender siempre es un premio y hacerlo de los mejores lo es mí¡s, se nota que ademí¡s de ser vuestro trabajo es vuestra pasión, gracias por todos los conocimientos recibidos, haremos buen uso de ellos. Gracias tambií©n a todos los asistentes por el buen rollo y compañerismo que ha habido durante el fin de semana. Nos queda la espera de los resultados del test pero la vivencia del curso ha merecido la pena los dí­as de estudio y nervios pasados. Buena suerte a todos!

Subbed
3 rnds
10 strict CTB w/ knees bent
21 strict push ups/chest to deck/ feet on 20" box
8:45
m/49/175

5:16 Rx

What a weekend in Manchester. Rob, Danny and Dora were amazing. Learnt so much and came away truly inspired by their knowledge and enthusiasm. Thanks again!

Thanks Rob, Danny, and Dora for their excellent training and coaching. Had a great weekend, with a fun and friendly group. Good luck to Danny and all the best to everybody!

Great two day with Rob, Danny and Dora in Manchester! Thank you Manchester Central for hosting it! Quality content and loads to re-learn :) 

No rope in my gym, subs for 15 rope pullups.
Time 9'54"

M38 78kg

all sets broken in two

9:57

안양공식인증지부 크로스핏힘
4:55 강경택 45세/180cm/90kg 힘내라힘!

INTENDED STIMULUS
.
Effing fun! And hard AF! There is a reason why gymnasts are pound by pound some of the strongest athletes in the world. This workout showcases it. Master control of moving your body through space in a manifold of planes and angles and you will get strong. One word here is fundamental though: control. That is all that matters today. This applies for both movements of course, but especially for the push-ups. Putting your feet on the box will feel awesome to the ego, but it will not be very effective unless your push-ups on the ground are already TOP NOTCH. Remember: a push-up is a dynamic plank. It is the most basic way to move your body while keeping your pelvis and your spine neutral and aligned. Whatever you do today, do not compromise your form. Don't cheat yourself out of awesome. In the rope climbs, make sure you preserve the strict aspect and the bi-directional aspect. We want to pull with the arms up AND down. This will not take long: our bet is 6 to 8 minutes for most. However don't worry about time. Breaks will be dictated by your stamina. And that is not something we can control very well unfortunately. Just don't go to failure on the push-ups, unless it's the very last set. 
BE STRICT WITH YOURSELF! HAVE HIGH STANDARDS!


Check Coach Glassman's article on push-ups. Here: http://library.crossfit.com/free/pdf/07_03_Pushups.pdf


OPTION 1
3 rounds for time of:
11-ft. rope climb, legless ascent and descent
21 strict push-up, chest-to-ground, feet on two/three 45lb plates. 


OPTION 2
3 rounds for time of:
15-ft. rope climb, leg assisted ascent with a very slow and controlled descent. 
18 strict push-up, chest-to-ground, feet on one 45lb plate. 


OPTION 3
3 rounds for time of:
5 up-and-downs on rope with body fully extended (hips always open, knees always extended) 
15 strict rack push ups (use the least amount of height possible) 

Is there an archive of these kinds of posts yet? Missed the pictures from a couple of courses in the past six months or so

Champions Club Scaling Notes

RANT: 
There are two spinal positions that a really important to all movement, and they are referred to as “global flexion” and “global extension.” The word “global” in this case means that there is connection maintained through the entire system vie butt and belly staying tight. The front part of a kip where your feet are behind you is global extension, and the back kip where your feet are in front of you is global flexion. In a push-up, being in global extension on the bottom actually helps keep the shoulders back in a good position and is a good skill transfer for other movements like burpees of running. In this push-up, you need to be in global extension in order to get your chest to touch the ground, so make sure to keep your butt on peak tension; if your chest touches with your belly and butt off tension, that is BROKEN! Also, I see this says "for time" but I would do this one as For Quality unless you're a gymnast mutant.

I SHOULD TRY THIS RX’D IF: I’m feeling a For Quality day

ORGANIC SCALES:
Strength —  as is
Stamina — combine everything into 1 round
Endurance — see the group version
Flexibility — do L-sit rope climbs, and put your hands on plates or dumbbells

NEUROLOGICAL SCALES:
Coordination — leg-assisted rope climbs and burpees using global extension/flexion (ie. not a strict push-up)
Accuracy — chest touching the ground covers this, and for the ropes… maybe go for the same number of pulls on each climb?
Agility — a version of this is your warmup then practice something sport-specific
Balance — ring push-ups subbed for box ones, or freestanding hspu

GROUP VERSION:  seeing as there is a good chance you modified the run/row for yesterday, add some back here. 3 rounds, 400 meter run (fast), 2:00 legless rope climb practice, 2:00 box push-up practice

WARMUP:
Since I see this being for quality and the movements aren’t complex, work on a skill you really need either during your warmup or cool down

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  2.