CFWUx2 10*45/95/135 5*185 223 223
65:55
223lb dl

Exercise is part of the solution, not for balancing calories but for hormonal health! 

subbed 15 KTEs for sit-ups, and 50# dumbbells for deadlift

22:38

28:48 - 5R of 50r(sdlhp@20kg/alt. jumping lunges), abmat sits, dl@75kg (last rnd only T&G)

30:46 compared to 33:12

165# dL
Ghd sit-ups on row machine

21:42

4 rds
245 #
Ab Mat Straight leg sit ups
21:55

subbed 500m row for run and scaled to 3 rds: 23:13

67:47

28:15
Subbed 30 Abmat sit-ups for GHD’s

23:44

Assault Bike 1600m
10 Dead’s 225
20 GHD Parallel 

31.26 Rx.
RIP

31:21. Rx rounds, reps, weight, runs, deadlifts. Modified GHDs to 30x 25 lb. dumbbell Abmat straight-legged sit-ups each round. These were the most brutal part of the WOD.
Completed 07/13/2019.

41:55 scaled to Ab-Mat sit-ups because no GHD

Scaled to:
5 rounds
300m run
Deadlift 205x10
GHD situps x 15
19:50

M/41/6'3"/215
34:28 w/ 60xAbmat Situps as sub.

Rx
44:45
Maybe I would have done it faster if I could have manipulated the set-up of equipment; each piece of equipment was in a different room. I did value the opportunity to catch my breath while moving from room to room :P

26:54 Rx’d 

RIP SO1 ‘Mr.’ Joshua

32:21
145 lb deadlifts
Ab mat situps

nice WOD.

M38 78kg

Finished in 28:40.
Ran 400m at 14 kph on the treadmill with 0.5 incline
Subbed 30 Abs mat butterfly situps
Scaled DL to 90kg (200lbs)

Rx’d - 26:54

Scaled:
400m run
50 abmat sit-ups
100kg deadlift 
Time: 37:53
Great workout!!!

Scaled the GHD sit-ups to toes-to-bar.

31:52

Subbed deadlifts to 30 40kg(88lbs) kettlebell swings.
29:58
42/1.78m/77kg

There are two specific nuggets of importance in this paper:

1. Skeletal muscle insulin resistance - and so whole-body insulin resistance - seems to be tied to fat accumulation, specifically because fat accumulation in the muscles leads the muscles to become insulin resistant;

2. If this insulin resistance has developed, exercise seems to be able to specifically reverse it, at least partially.

It's too much of a stretch to say exercise would play a role in reversing the sort of whole body insulin resistance we see in diabetes by itself - in fact, the data I'm aware of seems to suggest it can't. But I would expect, given this information, that if the right exercise program is added to the right diet, we might see glycemic control, and so the other downstream effects of insulin resistance, begin to reverse more quickly.

29:03 Rx

M 43/6’2/260

31:28 Rx 

Scaled to 5r/t:
500m row
30 AbMat sit-ups
12 DL, 105#
34:05

25:06
Scaled to 400m run / 30 sit-ups / 15 100# deadlifts
M / 40y / 176cm / 72kg

27:31. Used a bench with an abmat for GHD sit-ups 

Its my first Crossfit workout , and im already satisfied with it. The WOD was great.
5RFT
400m run on normal treadmill 
30 sit-ups ab mat
20 deadlifts 15kg bar “dont have bumper  plates”  

It was intense great workout.

Option 2:  26:41

Scaled to 90 kg 
4 Runden 400m Run  und 17 Ghd Situps 
35,10 min
Abgebrochen, da Ausführungen schlechter wurden und ich kann nur trainieren, wenn alle Ausführungen nahezu perfekt sind! Deshalb hab ich abgebrochen! Muss nun doch noch an meiner Kraftausdauer arbeiten! 
Aber geiles Workout! Respekt an alle die das durchgezogen haben! 

RIP Mr. Joshua
scaled to
3 rnds
400m run
30 abmat situps
10 dl @ 165
17:33
m/49/175

Mr. Joshua

5 rounds for time of:

Run 400 meters
30 GHD sit-ups
15 deadlifts

♂‚ 250 lb. (225lb)

31:40

39:50, 5 rounds of 400 m run, 30 ab mat sit-ups, 15 deadlift 250Ibs

31:10 only 4 rounds

32 / M / 5'9" / 137lbs

5 rounds:
Single-unders x150
Sit-ups x15
45lb dumbbells deadlifts x15

23:24

Scaled to 5 RFT of:
400 m run
30 ab mat sit-ups 
12 deadlifts @ 165#
21:13

Jackie: 5 RFT 
400 m row
20 abmat sit-ups 
15 dl @ 75#
23:30

33:00
30 parallel ghd
225 lb

D
2225
20 below parallel ghd
65 lb

3 rds

31:24

31:24

scaled down to:

5 rounds of
400m run (treadmill)
10x225 DL (within a week of a twinge)
20 GHD sit-ups (15 + 5)

23:56 about a minute faster than 3 years ago

Scaled to
3 rds, 400m, 10 reps 150 lb DL
10:45
mas/145/62

Had to scale this one a bit, but thoroughly enjoyed it. 
400m run (treadmill slight incline)
24 ab mat sit ups (no GHD in my garage)
12 deadlifts at 205 

24:26

32:58, 165# DL 12 reps, to parallel with first 2 rounds on GHD, 24 reps, 500m row 5 rounds,

5 rounds:
400m run
30 AbMat sit ups
15 deadlifts (225) 
Time: 24:33

28:29 Rx- all but no GHD so subbed 30 incline sit-ups 

Rds 4 & 5 I could barely hold onto the bar for more than 4-5 reps at a time.  Having the garage door open in 90° weather doesn’t help the palms not be extra sweaty either. 

Did my best to hit this one, but it just wasn't in the cards. Really sore abs from yesterday and a friend came over to lift. Did some Deads and some farmers carries and will run, but no GHDs. See ya Monday. 

YMCA version
Time: 31+ mins (with scales)
34/Male/140lbs

400m run + 150m down/upstairs to track; time for 400m: 2, 1:40, 1:58, 2+, 2+ mins
30 incline situps (~45 degrees)
12-10-10-10-12 deadlifts @ 175 lb 
31 mins - Runs for 400m were slower than I would like; also I have a bit of a jog to get down to my 400m outdoor track; so 400m + 150m

Also, for the little videos they post on the page; here planche progression. Are those meant for post-workout, or just for when we have time to work them in?

Scaled 165 DL and AbMat Sit-ups : 24:05

29:44 Rx

Thanks to HQ for the hero workouts the past three days. It’s humbling to be able to honor our fallen heroes.

Well, that was brutal.
Scaled to 24 GHDs and 205#
38:48
Final round of GHDs did 8 GHDs and 16 abmat sit-ups
All deadlift unbroken save round 2
Took running shoes off for deadlifts

Thanks for your commitment, Joshua, and blessings to your family.

24:01 RX

Some of you may have noticed the recent emphasis on handstands and S-L-O-W-L-Y lowering from handstands. 

THIS IS your planche progression. 

Practice lowering slowly from the handstand with bent hips, knees, and arms. Practice until you can lower very, very, slowly. Slow enough and you will have developed the strength AND balance to press to a handstand and NOT before. (The interplay of balance and strength is a marvel accentuated by the CF perspective of strength being not just contractile potential but the productive application of force.)

After you can press to a handstand with bent knees, arms, and hips, practice lowering slowly from the handstand with straight arms and straight legs. Slowly enough and you will be able to press to a handstand with straight arms and legs. (The interplay this time of balance, strength, AND flexibility is another marvel.) This is the “stiff-stiff” press to handstand. 

Next comes straight body (hips), bent arm, and straight leg press to handstand. It doesn’t have the flexibility demands of the “stiff-stiff” press but requires greater strength and is similar in difficulty. Again, practice for increasingly slow lowering until you can press up. This is the “hollow-back” press to handstand. 

And finally the straight arm, straight body, straight leg or “planche press” to handstand. Same progression - slower and slower until you can press. 

You will not be able to do a planche before you can press to a handstand. You won’t press to a handstand until you can lower very slowly to the ground from the handstand. You won’t get a planche before you can do a “stiff-stiff” press to a handstand. You won’t get a planche before you can do a “hollow-back” press to a handstand. You won’t be able to hold a planche until you can lower slowly from a handstand with straight arms, body, and legs. 

Train eccentric or “negatives” for slower and slower movement until the static or “isometric” movement becomes possible and then with longer and longer static holds the “positive” or concentric movement becomes possible. 

The gymnastics strength progression is eccentric then static then concentric. This is the efficient and effective manner to develop front lever, iron-cross, planche, etc. 

I’ll offer somewhat facetiously that the best reason to do handstands is to lower from them. 

31:43 Rx (2:52 faster)

Never looked forward to a rest day so bad..

DLs scaled to 175lbs (70% of Rx)

32:55

Lots of troubles with the GPS on the runs. (Is there a new iOS that I need to upgrade?) I turned around at same point consistently but I think the distance was more like 450m not 400.

Best training 
Time 30 m
Deadlift 50 kg

23:08
250lb, ab mat sit ups, 400m on assault runner:)

5k@23:21

24:09 - abmat sit-ups; 125# DLs

Made up Joshie
results there
Might make up Mr. Joshua tonight....

DAMN!!!! #lifegoals

juan acevedo; thanks for your input. been following your coaching from day one and the scaling options are beautiful. keep on brother

5 RFT
400m run
30 butterfly situps
15 deadlifts @ 90kg
27.25 min
Great workout...never thought I'd look forward to running so much 😅

I have done this workout several times and it is a core thrasher! If your abs and back are sore from yesterdays workout, consider performing a longer than normal warm-up and potentially consider scaling the workout a little more than usual. Here are some other scaling thoughts:

Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance or modify the movement to another monostructural exercise, on an individual basis, if needed. 

GHD Sit-ups- I consider the volume of this movement to be very high. I will take a very cautious approach, as most of my athletes do not have a lot of exposure to this exercise. Here’s a quick video for proper execution of the movement: https://www.youtube.com/watch?v=1pbZ8mX2D1U. As a general guideline, I will have experienced athletes attempt this exercise as prescribed if they have been consistently performing the movement for volumes of over 75 total reps. For experienced athletes that have not had recent exposure to the movement, I will reduce the reps and/or scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Regardless of the movement modifications, most will still need a reduction in reps.

Deadlift: I consider the prescribed load to be fairly heavy today, especially when being performed after the GHD sit-ups. I will look to utilize loads that challenge the athlete to complete 15 reps unbroken on the first round while potentially forcing the athlete to break-up the reps on the last few rounds. Beyond reducing the loads, I may reduce reps per round on an individual basis. 

Globo Scale:   If you have a glute ham raise machine or a roman chair, and a barbell and plates you can manage this one as Rxed.   You can also place your feet under 2 dumbbells or the dumbbell rack (or the smith machine bar!) and sit perpendicular on a bench propped up with some plates for clearance, or do the same with an exercise ball.  If that is not possible sub in inclined situps or weighted situps.   (Sub is 30 inclined situps 20lb db, 35lb db abmat situps)    Be warned here, scale back the GHD Situps or sub something else (such as abmat situps) if you haven't done a lot of these recently as GHD Situps have a high propensity to cause rhabdomyolysis.     The deadlifts shouldn't be too much of a problem; if your globo hates deadlifts use pads under the plates and lower with control.  If you have to scale the weight to make this possible do so.   If you are barbell challenged (IE hotel gym or Planet Fitness), do 30 deadlifts  with 50/35lb dbs.  Run subs are 500m row or 27 cal assault bike. 

In an ill equipped gym with just dumbbells this may look like this
5 rft
run 400m on a treadmill, slight incline
30 weighted situps with 35lb db or 30 "bench GHD/exercise ball GHD" situps
30 deadlifts 50lb dbs. 

Champions Club Scaling Notes

RANT: 
As I talked about during the JT notes, common knowledge says that workouts with heavier weights should be shorter in duration. This one gives us the opportunity to practice the opposite of that. If the back stays still, I think it’s a good idea to try a weight that you’ll need to break into 3 sets in the last 3 rounds. Being able to lift something heavy while fresh is not nearly as impressive as being able to lift something heavy while you are drained. Here’s our gym’s workout highlights from this back in Summer 2016, and also shows the “Secret GHD” we use that can hold up to 10 people.
http://championsclub.squarespace.com/home/2016/7/7/beast-mode-the-new-9-am-longheavy-workout-notes.html
(w/f safe)

I SHOULD TRY THIS RX’D IF: I can do 5 reps in a row of 250 and have access to a GHD

ORGANIC SCALES:
Strength — as is, but maybe slow the GHD sit-ups down and do less reps
Stamina — try 3 rounds of 800, 40, 30 reps respectively
Endurance — lighted up the deadlift so you can go juuuuust on the brink of unbroken
Flexibility — less reps on the GHD but all the way back (squeeze your butt once you pass horizontal)

NEUROLOGICAL SCALES:
Coordination — have you ever tried to hold your midline tight while all energy is gone?
Accuracy — rest as needed between rounds, keep even splits for all rounds
Agility — lighten up weight on deadlifts and speed them up (add reps if need be) and focus on quick cadence on run
Balance — focus on fall in the run, shoes off and arches up on the deadlift. Also, feel what happens to your abs once you pass vertical on the GHD — no wonder why running is such a good “ab” exercise.

GROUP VERSION:  oh you haven’t built a 10-person GHD out of wood? Fair enough. L-sits or strict knees to elbows (if bar space is available) would be the go-to instead of sit-ups.

WARMUP:
Running jump rope — running prep
Squat — deadlift prep
Handstand — spend some time overhead
Rope climb — hang on to some things
Kb swing — GHD sit-up prep for timing

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. This is a tough one but muscular fatigue usually forces a rest

Warm-up for 190706:
GENERAL WARM-UP

Run 400 meters

2 rounds of:
10 ring rows
10 push-ups
10 GHD hip extensions
10 straight-legged sit-ups
10 PVC overhead squats
20-sec Samson stretch, per side

SPECIFIC WARM-UP

GHD sit-up
Perform 3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Deadlift
30-seconds of 3-point hip-hinge drill with PVC
10 deadlifts with an empty barbell

Build up
Build up to working weight by performing 5 sets of 3 reps, increasing in load each set
> Perform 2 reps of sit-up variation after sets 2 and 4

INTENDED STIMULUS
.
I am sure you saw this one coming! This is grunt work at its best. A violent and aggressive hip flexion, combined with a heavy and slow hip extension, with running in between them to taper off the fatigued midline. This means the complementary muscles of your trunk/core will be hit pretty hard, and the run will be your oasis. This is a long effort, for sure. However nothing should stop you from moving for very long. Everything should be manageable. Aim your scaling so that this takes you around 25 minutes. Choose a distance for the run that you feel confident you can complete under 2:30 at a recovery pace. If you have never done GHD sit-ups this is NOT the context in which to try them, AbMat sit-ups will do just fine. If you have trained GHD sit-ups before but 150 is a number you have never done in a single workout, scale the number down. This is a powerful movement that will get you pretty sore, and we have next week to train, so keep that in mind. The weight on the deadlifts should be something you could cycle with at most two breaks per round with very little rest. The objective is that this workout does not become a super long grind. We want it right on that 20-25 mark. That's the sweet spot. 
.
OPTION 1


Five rounds for time of:
Run 400 meters
24 GHD sit-ups
12 deadlifts


♀ 165 lb. ♂‚ 250 lb.


OPTION 2
Five rounds for time of:
Run 400 meters
30 AbMat sit-ups
12 deadlifts
 
♀ 115 lb. ♂‚ 165 lb.


OPTION 3
Five rounds for time of:
Run 250 meters
20 AbMat sit-ups
10 deadlifts
 
♀ 80 lb. ♂‚ 115 lb.

somehow i suspected there would be 3 heroes in a row!  kudos!