CFWUx1
45:00
Sub hs hold for hsw (last ~5 mins)

15:53. 200' OH lunge, 50 kb step ups, 50 box elevated hspu, 200' bear crawl. Knee high box, 10kg kbs.

27:03 bear walk

Got through 10 HSPU in a ten minute timecap...
 Last time 97 reps. Legs were the weak point this time. Tired from deadlifts and also haven’t haven’t done many weighted lunges this year! 

188/40/69.5”

gave myself 10 min time cap: 8 HSPU

35#db
Ab Mat hspu
27:00

42:54 Rx 

Rx’d 35:56.  Last time was 36:16.

113 in 10 minutes (7:31)
Compare to
114 in 10 minutes (7:28), the difference was all mental 

nowadays crossfit.com workout has started to repeated most of the comman workouts more often. give us something new ??

25:33
Scaled/subbed to : 60m DB front rack lunges (14kg) / 50 DB bench step-ups (44cm) / 50 pike push-ups / 10 bench around-the-world's
M / 40yo / 176cm / 70kg

200-ft. KB overhead lunge (35#)
50 KB box step-ups (20”)
50 box handstand push-ups (20”)
200-ft. Bear crawl

14:09

200-ft. Dumbbell OH lunge at 35 lb.
50 DB box step-ups at 35 lb. with  20 in. box
50 strict DB presses at 2x20 lb.
No inversion today; I have a sinus and chest cold and the pressure is too much.
Completed 191007.

Scaled to 
200-ft. 20kg kettelbell OH lunge
50 20kg KB box step-ups
50 elevated strict HSPUs
200-ft. bear crawl
15 HSPUs until time cap-10:00
17:21 totai time
43/1.78m/75kg

30:10 RX
Got finished the lunges & box step-ups @ 5:25! 10 min. Time Cap. got me on the 12th rep of SHSPU! 102 reps! 🙁 @ 23:54 finished the SHSPU. HSW were only broken up a few times! It felt good to not be pushing! 😂 My arms & shoulders were toast from the 2 workouts yesterday. And hindsight being 20-20 I should’ve taped my wrists! High-Rep SHSPU mastery is still a goal! I always have to take small manageable bites so I don’t blow up! Wish to someday be on the list of people that can complete this beast in under 10 min.

Rx’d - 19:16

32:57 (35#, 20”, 2 abmat HSP, 100 shoulder taps)

11:01
200ft OH Walking Lunge 35lb KB
50 KB BOX Stepup 20”
50 Box HSPU
200ft Bear Crawl

Turns out, I can do 50 hspu OR walk 200ft. Not both... At 10:00 I was at 25hspu. Quit after 100ft of hands stand walking: form was shit and was worried about my back

97 reps Rx at 10:00 Time Cap

5k today.  36:13, definitely room for improvement but body feels good so calling it a win.

Elizabeth, scaled to 105#
9:13

Rx is 135#.  
4/7/2018:  8:38 (105#)  
12/8/17: 11:22 (105#
7/28/16:  9:37 (110#)
8/3/15:  9:31 (110#)
8/21/14:  9:22 (110#)

Scaled to

Pike shpu's 
45# db
Bear Crawl

17:03

17:40 without handstand walks.
Lunges and step ups were done in 5 min, took 12 min to do the HSPU, then practiced double-unders and HS walks

I modified as follows

100’ OH DB lunge
50 box step up w 50lb DB
50 lipping HSPU
25’ handstand walk

20:51

Handstand walk was very difficult after HSPU.

17:18. 40lb db is the heaviest I've got in the garage. 24in box step ups. Did 25 hspu against the wall then 25 piked on the box. 200 hs "steps" marching in place against the wall

Rx (I think) 27:27
Lunge distance might of been off by a few feet but wow did that hurt

95 reps rx in 10 minute time cap.  Compare to 92 reps in 19.3. 

Michele Meschini

M/RX

28'12"

Rx’ed 
16:50

My wrists were shot on the HSW’s
:(

25:10, scaled to elevated HSPU and bearcrawl

Scaled to
200' oh wlk lunge 35# kb
50 box step ups 35#/20"
25 strict hspu
200' bear crawl--tried to keep hips as high as possible to be as vertical as possible (I'm sure the neighbors loved that:)
20:26
m/49/175

10:49 

200ft. DB OH lunge-35#
50 DB box step-ups- 35# & 20"
50 strict handstand push-ups-(to 2" mat)
200ft. Bear Crawl

At 10min up to 100' bear crawl. 
Compare to was up to 30 HSPU at 10min, total 12:26

I saved some time this time by doing 25 box step-ups unbroken then switching hands. Last time I switched hands every 10 reps. 

15:27
Scaled 200' handstand walk to 200' bear crawl

Results Coming Soon! 
Doing 191004 & 191002 today! 
I got behind a couple of days. 😂

Sub/scale:

200ft DB OH lunge, 36lbs DB
50 DB step-ups, 20" box, 36lbs DB
50 wall-facing HSPU
200 wall-facing shoulder taps

22:29

Last time, I used 2 DBs @ 28lbs (oops) and then I did 50 pike push-ups and 20 wall walks. That time was 23:52 but it's not exactly comparable.

Nice, an Open repeat workout, from last year, conveniently programmed before starting the Open again next week! Although not mentioned today, I will likely keep the 10-minute time cap from the Open. The CrossFit Games website provides some scaling options for this workout, here are some other considerations:

Dumbbell Overhead Walking Lunges: We are trying to preserve the function of a lunging exercise while supporting load overhead. I consider the weight to be relatively light and the distance to be completed relatively quick. Most of my athletes can handle this movement as written. For athletes that can tolerate the distance but the load is too demanding, I will have them reduce the load. For those where 200ft of lunges followed by a lot of step-ups is too demanding, I will reduce distance and load. For those that cannot perform the movement due to the overhead demand, I will have them hold the dumbbell in the front rack. 



Dumbbell Step-ups: I will preserve the function of the movement by stepping up to a height and using a load that allows for relatively small rest breaks. Most of my experienced athletes will be able to perform this movement as prescribed while others will need to reduce load/height to keep a consistent pace. For athletes, where the volume is too high, I will reduce reps/height/load as needed based on their current capacity…..this could even mean performing the movement unloaded!

Strict Handstand Push-ups: This is the section of the workout that athletes will likely be forced to take significant rest breaks….do NOT get trapped into attempting high reps sets as small sets, with well managed rest breaks, will likely lead to more sustainability across the course of 50 reps. For athletes that can complete handstand push-ups, but the volume is too high I will either have them continue to make attempts until the 10-minute time cap or reduce the reps so that they have a chance to attempt some handstand walks. I will make this decision on an individual basis based on their personal goal for the day. For athletes that cannot perform strict handstand push-ups, I will reduce the range of motion and have them lower themselves to a height (1-2 abmats?) that allows them to complete at least 5 reps consecutively (the Open scaled options provide some options for this as well). I typically don’t advise reducing range of motion for a movement, but I will do so today to keep in-line with what the Open did last year. 
For athletes than cannot get inverted I will have them perform the handstand push-ups from a box with the body piked or with the knees on the box. If an athlete cannot perform these options, I will have them complete a dumbbell strict shoulder press, using a load that allows them to complete at least 10 reps consecutively. 

Handstand Walking: I will keep my options simple today. For athletes that have been around for a while, I will have most of them make attempts at handstand walking and reduce the distance, if consistent 10-foot efforts cannot be achieved. Other options I will provide will be to perform up to 10 “around the worlds” on a box or to complete a high hips bear crawl for upwards of the entire 200ft distance. Distances and reps will be assigned on an individual basis.

Y’all, I’m pretty sure I caught some dude taking a video/photo of me practicing handstands last night at our local Lifetime. Wasn’t sure enough to confront him. But I may end up on some gymfail Instagram account. Haha

Y’all, I’m pretty sure I caught some dude taking a video/photo of me practicing handstands last night at our local Lifetime. Wasn’t sure enough to confront him. But I may end up on some gymfail Instagram account. Haha

10min time cap - 115 reps Rx (10 rep PR)

GLOBO Scale: Just a reminder that the Open starts next Thursday.  Contact an affiliate and plan to go there to do the Opem.  Check out map.crossfit.com to find an affiliate nearest you.  The rest of the notes are from the Open version of this. 

For those of you who have to do this one in a globo or garage gym, you can still do it with any number of 5 foot segments, up to 25 feet (even though this will be inefficient).  For filming, set your camera up in a way that sees the area you are lunging, the box, and your hspu area.  You will need measuring tape as well.   For filming and workout standards, visit games.crossfit.com

For those of you who are on a cruise ship, at the bottom of the world, deployed or for some other reason can't do the open wod as prescribed, subbing heavy dumbbell strict press for the HSPU, and bench stepups with the dumbbell is OK.  Wall walks or bear crawls for HS walk.

Warm-up for 191005:
GENERAL WARM-UP

2 rounds:
20 Mountain climbers
3/3 Turkish get-ups
10 Goblet squats
3 reps of 10-second hollow hold + roll to stomach + 10-second arch hold + roll back
30-feet of a high-hip bear crawl

SPECIFIC WARM-UP

Overhead lunge
5 dumbbell deadlifts per arm
5 dumbbell hang power snatches, per arm
5 dumbbell lunges, per arm

Step-ups
10 step-ups to workout height
5 dumbbell step-ups, per side

Handstand walk
3 reps of wall walk + 10-sec handstand hold
3 reps of wall walk +10 hip shifts and hand lifts, alternating arms
3 reps of wall walk + 10 shoulder taps, alternating arms
2 minutes of attempts at handstand walking

Strict handstand push-up
3 partial range kick-ups to wall
5 reps of handstand hold, lowering to tripod position
5 strict handstand push-ups

19:52 
200ft 50lb db overhead lunge 
50lb step ups
50lb Pike push-ups 
200ft bear crawl

Maybe a silly question but - 1 dumbbell or 2?

RANT: 
So I just wanted to share something I’ve been observing from the last few weeks/months at the gym. We had a huge rookie crew this Summer (at least, compared to what we usually get) and I was really unsure how the overall form would look with the increased numbers. My goal for them is to get them ready for the regular group by fall. The thing that would hold them back most would be skilled movements like kipping, running, burpees, and cleans, and also the skill of butt back first on squats. So we did rep after rep after rep of those things; rarely did a workout last less than 20 minutes and rarely were they doing less than 10 reps of anything.

I noticed they were all looking really, really good around mid-August and tried to figure out what was going on, because we had quite a few knuckleheads in the crew. So I was thinking in terms of the 10 general physical skills and realized they went through the hierarchy of: 
1. Coordination
2. Stamina
3. Speed/Endurance. 
This is cool to me because it kind of goes against the idea of strength coming first and doing some conditioning on the side. It should be noted that my purpose was NOT to get them as fit as possible by September; I was (and still am) taking a long-term approach. The coordination of the movements can sometimes take forever and can sometimes click during a single workout, so focus on that first. Then doing rep after rep after rep after rep gives them enough feedback of what good reps and what bad reps feel like. As they keep doing rep after rep after rep then they will naturally be able to go faster.

Then I realized that Coordination --> Stamina --> Endurance is literally just Technique --> Consistency --> Intensity, and ended my excitement in thinking I came up with something original. Well done, CrossFit!

This doesn't have much to do with today's workout, so just go back and check the compare-to for the notes last time.

Yesssss. Also thanks .com for the welcome.

INTENDED STIMULUS
.
Every day we try to match a particular physiological and training stimulus to your capacity. We adapt the task to you so that we can keep you improving and getting better. This is where you should spend the majority of your training time. When the Open comes the stimulus is different. The stimulus is about YOU adapting to the workout. The options are reduced and the question is how far can you make it? The open is around the corner. If you haven't registered, we invite you to do so. It is the best way to celebrate your fitness. Today choose the option you can do and fight. See where you can get. Today we are training for the Open. GET EXCITED!

OPTION 1
For time:


200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl


Load and height range: 35-lb. and 20-in. box to 50-lb. and 24-in. box


OPTION 2
For time:


200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 dumbbell strict presses (two dumbbells)
200-ft. bear crawl
Load and height range: 10-lb. dumbbell, 16-in. box to 20-lb. dumbbell, 20-in. box