CFWUx2 10*20kg 10*40 5*60 2*60
24:03

3 rounds, on MaxRack, and subbed 15 pull-ups for climb

11:42

20 minutes of back squats and strict pull-ups in our work fitness center.

20:43 BS@45kg, 15 rope grip pull ups. Squats in 2 sets each round, pulls in 3 sets each round.
Prev. 26:41 FS@45kg, 15 rope grip pull ups.

M/34/5'10"/190

Rx'd 12:45

95#
8 strict towel pull-ups per rope climb
7:24

20:30 with camping scaling on 8/8

5 rounds for time: 
21 front/back squats with 50lb dumbbells 
9 dB rows left arm   (with fat grips on ‘em) 
9 dB rows right arm

That sucked! Shouldn’t have done this without at least one meal first! 

27:38

12:40
Subbed 3 ea lying to stand rope climbs for 1 ea legless rope climbs 
Else RX

M/60/6’2”/230

18:20 - Scaled to 4 rds of 21 BS @ 115# and 7 L-pulls. Compare to was 18:28 but not sure if I used underhand grip on L-pulls last time like I did this time.

subbed one arm ring PUx15 reps for 1 legless rope climp

16:02

Scaled 
5 rounds for time of:

21 back squats
1 legless rope climb, 11 ft. Rope, From knees
 115 lb.

8:41
9:06 on 20190211, same scale

9:56
@135 and 12ft legless rope climbs. 

13:24- 24 second PR
Last time took bar from rack. Cleaned bar from floor this time: 13:48 -last time
Same mod:  8 towel pull-ups per rope 

13:37 (2rope  climb, 75# lunges)

9:10 rx

4:10 improvement from feb

D
14:42
 Minute and a half longer,  but added 20 lbs to squat (55lb)

after 2 days rest

@ 60 kg sq / 3 rope lay to stand

11:15

legs smoked, happy with my output today

15:29

Modified for equipment constraints as follows:

No rack, so all squats were cleaned and pressed to my shoulders from the floor.  135#.

Rope only goes to 11’.  2 legless climbs per round from sitting position.

Beat last time by 3:31 using same modifications.

12:40 (w/2x seated/legless 8’ rope climbs)

Subbed 2x20kg kettlebells+14-15kg backpack squats. Did 2 & 3 sets.
8 horizontal climbs and pull-ups on a bar/ rope climb.
24:41
42/1.78m/77kg

14:32. Back squats Rx, last two sets broken into 9,7,5. Garage where rope hangs is too hot so for the rope climb I subbed 10 strict horizontal ring rows pronated grip each round. Completed 07/21/2019.
Compare to 15:05 with unbroken back squats and two rope pulls. My back squats felt weaker than the compare to. Not sure if that’s because we’ve been doing fewer squats in the WODs or because this is my 5th straight day of working out (or another reason entirely).

12:29
Subbed 15 CG pull-ups for rope climb

5 rounds for time 
21 reps back squat 135 lbs 
21 toes to bar 
Time: 19:06

Helen-scaled to 35# american kbs/strict pull ups
13:51
took the dog for a walk/jog
then
scaled today's wod
3 rnds
21 bs @ 115
6 strict chin ups
9:19
Did heavy back squats on wed night.....7/17/19
m/49/175

23:18
Subbed seated legless rope climb to 9’ in garage
Broke squats into 2-3 sets/round
Could have pushed it harder

5 Rounds
21 back squats (115 lb.)
1 legless rope climb, 15 ft.

7:49

Modified (wrist) & scaled to 5r/t
21 zercher squats, 55#
5 lay-to-stand rope climb 
16:29

Hadn’t done zerchers since school.  They felt sooo weird!  Haha.

12:48 subbed 2 legless climbs from seated to 8ft ceiling in garage (basically rx)

Scale down two sets of 15 squats instead of 21 squats

6:29 faster then last time thanks to doing everything on the same floor

9:26 RX

11:51 Rx 

5 rounds for time of:

21 back squats
6 towel pull ups

♂‚ 95 lb.

12:23

21 back squats 50 lb 
6 towel rows 
Tine 12:08

5 RFT of:
21 back squat 115#
3 toenail assisted ring muscle ups
16:13

Did squats in 11/10 first and last round and 7/7/7 round 2,3 and 4

Rmu for quality 

M/44/6'2"/180#

Scaled to 115# BS and 3 lay to stand rope climbs per ascent 9:39...15 seconds faster than last time also made up yesterday's wod prior to this results posted there

5rds: 8:05

21 BSQT (95)
1 Legless R.C. 12 ft

5 rounds:

21 Back Squats - 95lbs
5 pullups w/30 lb dumbbell

8:20

190204 - 12:25 - 75lb Front Squats; 5 pullups w/30lb dumbbell

This has to be the first time HQ has repeated a cycle, right?

16:45, scaled to 10 reps single ring pull-ups each round

43/6'3"/200
9:13 (5 rounds: 21@135 from floor + 2x12 ft legless rope climbs)

Good day dear all

Time 15:27
21 Back squats 176 lbs / 80kg
5 strict pull each arm. Because in my Academy GYM does not have Rope.

Haul!!

You all have a great day!

9:51
5 Rds
21 back squats (95#)
5 L- sit rope pull-ups 

Compare to: 11:43 

5 rft
21 backsquats 95lbs
8 alternating single hand chinups
15:03

Since  I have only two 40lbs dumbbells, I’ll increase the reps for the squats to 32 and do pull-ups on the door.

11:30.... 225lb squats

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

♀ 95 lb. ♂‚ 135 lb.

Rx: 11:30

26:50

If I'm reading this portion correctly:

"A subsequent study seven years later (18) confirmed all these findings. It added the additional finding that the stable blood triglyceride concentrations in persons all eating the same diet was predicted by differences in their levels of insulin resistance, which determined their insulin responses to carbohydrate ingestion. Once again, obesity did not predict any of these relationships."
Then obesity did not help predict the level of insulin resistance that would be at the level of IRS.  Meaning - I can't just use bodyweight/bodyfat % as an indicator of what my level of insulin sensitivity is.  
If they are not a T2DM, how can someone easily identify what their Insulin Sensitivity levels are? 

Today:
5 rounds
21 back squats, 100lbs
9 L-pull-ups
11:38

190204:
5 rounds
21 back squats, 95lbs
10 close-grip pull-ups
10:09

Today's structure was a little more challenging, but I am feeling a lot more fatigued. Oh well...

10:25@115 squat 
8 towel pullups 

Scaled to 5 RFT of
21 back squats, 3 rounds at 105, 2 at 115#
8 Tarzan pull-ups
10:25

190204:  11:27, with 2 rounds at 95 and 3 at 105#

Total 13:08
1- 2:14
2- 3:15
3- 2:31
4- 3:05
5- 2:03

12:40 Rx (1:40 slower than last time)

First 3 rounds were unbroken like last time, then 12/9 and 9/3/9. It felt so much harder than last time.

15:06
8 alternating single arm pull ups ilo rope climbs

5RFT
21 back squats @ 60kg
5 towel pull ups
12.09 min

11:23 rx’d 

Hi 
written like a detective story... and very interesting.

A minor typo that reverses the meaning:
5. Blood triglyceride concentrations increased on a very high-fat, low-carbohydrate diet (85% and 0%, respectively).
Should ne high-carb low-fat 

Previously on the page, 0% carbohydrate diet is actually 17%.

The real issue please: are the elevated TAG's due to stimulation of high insulin or are they due to liver's insulin command resistense? In a way, are VLDL regarded as "moving storage" or is the liver just facing too much glucose / energy pouring in?

Rgds JR

My legs are sore just thinking about this one! Here are some thoughts on scaling:

Back Squats- I consider the load to be light and the volume to be fairly high today. As a general guideline, I will coach most of my experienced athletes to utilize a load where at least the first 3, if not all, rounds are completed unbroken. For my new or de-conditioned athletes, I will scale the reps per round based on the athlete’s capacity and reduce the weight to allow for unbroken sets and sound mechanics. 

Legless Rope Climbs-  I consider this to be a relatively low number of rope climbs for higher level athletes but I know that a fair portion of my clientele will need to scale this movement. For today, I will look to have my athletes complete either the same variation from 190204 or a more difficult rope climb modification if capacity has significantly increased. For some of my athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the ascent. On the descent, this athlete can utilize the legs and once making contact with the floor, finish off the movement by performing the negative phase the lying-to-standing drill.  
For athletes that cannot climb the rope and I will utilize a combination of rope hangs and lying-to-standings or rope rows. For example, for each rope climb, complete a 0:10 rope hang (or attempt) and 1 lying-to-standing or 5 rope rows. For the lying-to-standings and rope rows, I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing these variations with a straight body position and no leg assistance can be very difficult while performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.
This movement can be scaled further by starting in a seated position on a box, and pulling to a standing position. 

Equipment Restrictions- If you are performing this workout in a facility without access to a rope, consider modifying this movement to some sort of “hand-over-hand” upper body pulling movement, if possible. This can be accomplished by utilizing a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 30 feet each round. Towel pull-ups have been the classic substitution and can also be a great alternative. I would personally opt towards a “hand-over-hand” movement because pull-ups have just been completed 2-days ago. 

안양공식인증지부 크로스핏힘
8:34 강경택 45세/180cm/90kg with 재빈

INTENDED STIMULUS


This is meant to make your legs burn madly. Keep that very present in your mind. The load on the squats is meant to be light so these can be performed fast and so that strength is never an issue. The number of repetitions is high so that your muscle and cardiovascular endurance will be greatly challenged. Similarly, there is only one legless rope climb per set, so this movement provides a break between the sets of squats while allowing you to keep moving. This will become acidic and metabolic pretty fast -i.e. sweaty and burny. Even though the rx load might seem light, I encourage you to choose a light load for you, so that this is a fast workout. Choose a modification of the rope climb that preserves the pulling stamina piece but also the speed. This workout should be closer to 10 minutes than to 15. Today mix and match your options!
.

OPTIONS for Back Squats
OPTION 1 (15%):  21 reps at 115lbs/80lbs or 18 reps at 135lbs/95lbs
OPTION 2 (25%): 21 reps at 100lbs/70lbs or 15 reps at 135lbs/95lbs 
OPTION 3 (35%): 21 reps at 85lbs/60lbs or 13 reps at 135lbs/95lbs


OPTIONS for Rope Climbs
OPTION 1: 12-ft legless rope climb or 3/3 rope pull-ups
OPTION 2: 15-ft leg-assisted rope climb or 3/3 box rope pull-ups 
OPTION 3: 5/5 jumping rope pull-up

If no rope available: 15-ft legless = 5 towel pull-ups, 12-ft legless = 4 towel pull-ups. For options 2 and 3, assist towel pull-ups with band or leg. 

Warm-up for 190718:
GENERAL WARM-UP

2 rounds:
1 minute of rowing
30 seconds of GHD hip extensions
30 seconds of jumping jacks
30 seconds of goblet squats

SPECIFIC WARM-UP

Rope climb
2 sets of 6 reps of a rope row to chest
2 sets of 3 of rope hang to high knee raise
3 rope wrap and stand
1 rope climb to 15 ft.
1 rope legless rope climb to 15 ft. or attempt

Back squat
Perform 5 reps of each step with an empty barbell:
- 1/4 back squats
- 1 & 1/4 back squats with pauses
> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again
- Back squats

Practice/build
EMOM 8
Odd: 30 seconds of rope climb practice
Even: 4-3-2-1 back squat, increasing in load

Globo Scale- as most Globo gyms and most garages do not have ropes, we are subbing either 8 strict towel pullups or 8 alternating single arm pullups/chimps  with one arm on the bar, the other on the wrist of the arm pulling. Scale from here.  If in a gym with no barbell do 21 front squats with the dumbbells 50/35lb per round.  

Champions Club Scaling Notes

RANT: 
Upon clicking the Compare-to link, I realized I was asked not to use the Son of God’s name in lieu of other choice swear words. As a product of the Catholic school system my entire life, I would like to bring up one of my favorite Bible verses:
"Let not him who bends his bow bend it, Nor let him rise up in his scale-armor; So do not spare her young men; Devote all her army to destruction.” — Jeremiah 51:3
As you are clearly aware, Jeremiah is warning us about the combination of rope climbs and back squats. As we bend at the hips, one of the most common faults we’ll see in the back squat is the bowing of the spine into overextension. And overzealous athletes would look at 1 rope climb per round and assume they need to add a weight vest to make it a worthwhile workout. But Jeremiah suggested we devote all the molecules in our central nervous system to make sure the spine is not compromised in either movement, thus resulting in a very midline-demanding workout.

I SHOULD TRY THIS RX’D IF: I can go unbroken on the first 3 rounds of back squats. And obviously do legless rope climbs.

ORGANIC SCALES:
Strength — up the weight and down the reps, and maybe add a rope climb each round
Stamina — as is
Endurance — up the weight a smidge and do 8 rounds of 12 back squats and 1 rope climb. Or do front squats if the rack provided too much rest
Flexibility — lower on squats, or adjust the stance (closer is more demand on ankles and wider is more demand on hips

NEUROLOGICAL SCALES:
Coordination — breathing! Can you brace and breathe at the same time?
Accuracy — unlimited rest between rounds and try to do each round in the same time frame
Agility — quick out of the bottom of the squat
Balance — shoes off on squats, focus on the arches

GROUP VERSION:  ropes shouldn’t be a problem because it’s only 1, but we could have some of the group start on the rope and some start on the squats. Pull-ups could also be a sub. Front squats might not be a bad idea if you think the weight will be too heavy co clean and jerk onto your back

WARMUP:
Jump rope — always
Handstand — overhead prep
Squat — obvs
Hollow hold — prep for not overextending on squats
[insert thing you suck at]
(cool-down might be more important on this one, though)

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8 still