Part 4: https://www.crossfit.com/essentials/the-power-of-progression-part-4-squat-snatch

Nice!

CFWUx2 10*45sdhp
40:45

20:53. 5R of 50du, 20sdlhp@20kg, 20 abmat situps with 9kg ball, then one minute each round alternating 9kg ball cleans and jumping lunges (a weakness) for 13,26,13,30,13 reps.

45 sec double under attempts (8,8,5,5,4)
29:59

26:39 rxd
Ryan: 28:00 (4 rounds scaled heavily)

subbed 20 dynamic (first two rds) and hand release (last 3 rds) pushups for the row: 23:26

F/49
modified and scaled:
5 rounds:
50 DU's
15 SDHP, 55#
10 GHD sit-ups
air-rower pulls (display broken...); decreased reps each round: 50, 40, 30, 20, 10
28:26

As rx’d, 23:15.

Another breather.  Just kept plugging away at this one – felt a bit like a chipper.  A few misses on DUs, but mostly okay.  Broke SDHPs 10-10 – but had some mini-pauses in the second set of 10 in several rounds.  Unbroken GHDs and kept the rows light (1100 W) until the last round.

46m/5'10"/180

Thanks to Abi, Mike, Jeremy and Zac for teaching me what I needed to know at the Tomball L1 class. You guys were wonderful, knowledgeable, and enthusiastic. Couldn't have done it without you!

3 rounds only, 3rd workout in 12 hours. Gassed out. 23:19

23:00 (70# SDHP, 2xsit-up=1xGHD)

The Kids course at Erie Shore CrossFit last weekend was phenomenal! 

I began the course with so many questions and concerns and left with all the tools and confidence I needed to start a kids program at Upper Arlington CrossFit. 

Joe was extremely knowledgeable, patient, relate-able, flexible, fun and everything else you hope to have in a leader/coach!  

I highly recommend this course!

This moning 5km run in 27minutes. After work did this killong WOD.
20kilo
3rounds then out..
 22.81min
50DU
15deadlift
15GHD situps
15 burpees

Scaled to 4 Rounds: 27:10
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row
 ♂ 75 lb.

Drake, Elie, An, Nat thank you for this amazing week-end, you taught us a lot about CrossFit in a great atmosphere in Paris (Crossfit de La Paix)! I really enjoyed this experience which is the CF L1, and this is thanks to you!

subbed 100 SU for 50 DU all else rx. 26:50

Rx’d 
23:13

50 du
20 sdhp 35kg
20 v ups
20 burpees

20:56

Rounds 4 and 5 sure are a mental grind! Be sure to pace yourself in the first couple of rounds here. By round 3 you should have a pretty good feel for your work capacity on this and then turn on the after burners appropriately. Get after it friends!

33:35 
25 double under attempts 
55# SDHP w/ 4” lift
20 ab mat sit-ups 
20 cal SKIERG

18:47
100 SU’s
20 SDHP 65lb
20 GHD Sit-up to parallel
20 Cal Row

What a great experience at the Kids Course in Avon Lake Ohio. Humbling to have to break down something you are familiar with to base principles and find a creative and fun way to teach it to children. Invaluable! Joe never disappoints, the individual feedback we all received was so helpful. 

Level 1 in OKC with Nuno, Mo, and Luke was absolutely amazing.  Virtuosity all the way for those Instructors.  If you have been doing CrossFit for a year or more and have not taken this course do yourself a favor and enroll, show up, listen, and be wowed.  You will be humbled, be a better athlete, and have a better understanding of Crossfit.  Thank you to OKC Koda for hosting.  

Shout out to Eric and Tegan for a great weekend in Rapid City, SD! Thanks for the informative course and awesome coaching!

32:50
100 Singles
#55 SDHP
20 weighted abmat sit ups
20 Calorie assault bike

22:46 Rx

Experiência fantástica! Feliz por ter participado e saído de lá com uma bagagem enorme de conhecimento! 

F/46
Subbed bench jump over then lateral bar overs
Decline sit ups
200 m run
Tapped out at 4 rounds 
23 minutes or so

Muy buena experiencia, gracias Carlos, Derek y Tefy por ayudarnos a mejorar, ampliar nuestros conocimientos; uds hacen ver las cosas muy fáciles y nos inspiran a continuar en esta linda carrera, espero verlos pronto en futuros cursos 

M/31/5'9/180

24:04 (ghd in round 1, then subbed strict abmat situps)

18:50
Had to sub a lot
50 jumping Jack's
20 SDHPs @ 75#
20 full ext mat situps
20 wall balls @ 10# (all they had)
Good workout for sure, 1mi warm-up run, 4 rounds of ascending superset pull-ups and dips after
7/8/9/10 pullups
10/12/14/16

Great class in OKC! Super excited (and nervous) for the results!  Also, set a world record for most blinks in one photo 😂

30:01
Substituted DU’s for jumping jack
5 rounds 
*50 jumping jacks 
* SDHP (85)
* 20 GHD sit ups
* 20 cal row

RX
26:53

5 rds: 18:47
100 SU’s
20 SDHP (65)
20 GHD sit-up (to parallel)
20 Cal Row

27:00 Rx 

5 RFT:
50 double unders 
20 sdhp @ 65#
20 abmat sit-ups 
20 cal row
24:18

The SDLHP and GHD sit-up are a sneaky combo and the functions really balance each other out. Overall, I think this workout is well designed to maximize intensity! Here are some scaling thoughts:

Double-unders- I consider volume of the this movement to be moderate and achievable when arranged in this fashion. High-level athletes should not take longer than approximately 30-seconds to complete a set of 50 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 45-seconds of double-under attempts each round. My second option, for this athlete, will be to have them complete a mix of single unders and double unders. Potentially completing 10 sets of 4 single unders and 1 double under attempt. For athletes that are new or de-conditioned, I will have them complete 50 single unders each round today. 

Sumo Deadlift High-Pull- I consider the load to be very light and the overall volume to be relatively high. I will have athletes use loads where at least the first round can be completed unbroken. I will reduce reps for athletes where the overall volume is too high or for athletes where I may need to reduce speed significantly. I would like to see athletes achieve a range of motion of the barbell reaching near the collar-bone, if needed I will reduce the range of motion. 

GHD Sit-ups- I consider the volume of this movement to be high, but more reasonable when arrange in this fashion when compared to 10/6. As per usual, I will take a very cautious approach, as most of my athletes do not have consistent exposure to this exercise.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if they have been consistently performing this movement for volumes of over 60 total reps. For experienced athletes that have not had recent exposure to the movement, I will most likely 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. Beyond the movement modifications, most will still need a reduction in reps.

Row: I consider the row calories to be achieved, per round, as providing a stimulus of about 1:30-2:00 of rowing per round. I will consider reducing calories for athletes where the prescribed number will take longer than 2:00 on any round or if an athlete needs a reduction in overall volume. 

L1 no Brasil foi demais! Galera com energia lá em cima! Obrigado por tudo CrossFit.

21:59 - Rx

23:04 Rx

16:34-30 lbs for SDHP

When Open Season starts its like strategy kicks in. Its funny, by targeting to work on my weakness (snatch) I got a better training and a worse score. Had I broken the snatches in singles and went all out in burpees my bet is my training would not have been the best for me, and yet my score would have been better. I guess besides RX and scaling I will be thinking of Targeting as a way of looking workouts as ways of getting better and not necesarily to get a better score, at least not in the short term. This is just my way of seeing things, not a right or wrong perspective here. 

Todays workout I will hit it with the same weakness biased mentality.

In my case SDHP and Row are my sweet spots so those will be my go time positions, DU and ghd come fairly easy so I will try to just keep moving there. 

I think I can aspire to do the 5 rounds on the 4 min. And doing this could give everyone a good intensity dose given the proper scaling. Juan Acevedo share some good examples alredy so im not gonna dig into that.

I will share my attack plan for the day

Warm up 2 rounds
35 singles into 20 du into 7 triples
10 arm circles, 5 front 5 back
10 sec handstand hold
10 dynamic pidgeon 
10 wall squat therapy

metcon prep

Sdhp progression and 2 sets of 5, first barbell, then working weight focusing on synching breathing and good form

1 round of the workout for time. Rest the exact same time.

Go. 

Cool Down, Romwod, mobility 

20:18

5 Rds
50 side lateral jumps over barbell
20 SDHP (55#)
20 Decline sit-ups 
200m run 

19:29 RX

5 rounds ..
50 double unders.
20 sdhp (75) 
20 abmat sit-ups. No ghd. 
20 cal bike . No rower .

21:25, scaled GHD to 20Ibs ab-mat sit-ups

El curso L1 en Crossfit BogotácBogotá conon coach Carlos, Tefy y Dereck ha sido de las mejores experiencias que he tenido hasta ahora con crossfit. Son los mejores y espero verlos cuando haga mi curso de L2

Scaled to 67lbs SDHPs and subbed 20 cal on my elliptical trainer (10cal/min generally).

31:00

Disappointed. Had a big meltdown on Rd.4 when the handle came off my jumprope on DU # 37 (!!!). Backup rope was slightly longer, and I tripped over that extra inch the rest of the way. Still, I was pretty shocked to see the crappy time. When this WOD posted, I thought I would be under 26.

M RX

31'27"

19:48 RX 

22:30 CrossFit Só Vai - RJ/ Br

M-44-6'-180
37:53

3-1 single-unders
Rx sumos
2-1 ab-mat sit-ups
20-cal. ski-erg

Rx 29'44"

23:04 RX male/34 yo/1,79m(5.87ft)/74,3KG(163.8lb)
so unhappy with my result!
I’ve hadn’t struggled at double unders that much since years! 50 DU took me around 75sec. per round, incredible! Everything else was ok at best, I wasn’t warming up correctly for this one so it’s my fault. Besides that -> what a great workout on paper! Love that programming! Lifelong CrossFit!
Thanks

4 rounds 25:54
50 single unders
20 sdhp @75
20 abmat situps
20 Cal row

Os coachs demonstraram muito conhecimento e domínio dos temas abordados no curso, tornando o fim de semana muito agradável e a experiência incrível. Parabéns coachs Jobst, Rodrigo, Neto e Bruno, vocês são fera!! 

CFL1 em São Paulo foi simplesmente espetacular. Obrigado aos coachs Jobst, Rodrigo, Neto e Bruno! São excelentes profissionais e conseguiram passar da forma mais clara e eficiente tudo o que foi proposto. Obrigado de verdade!!! Show!

5FRT scaled
50 single unders 
20 SDLHPs
20 ab mat sit ups
20 cal row
24.50min 👍

Warm-up for 191014:
Monday 191014

WORKOUT OF THE DAY

5 rounds for time of:

50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row

♀ 55 lb. ♂ 75 lb.

GENERAL/ROW WARM-UP

In partners, AMRAP 5
Partner 1: 5 legs-only strokes + 5 legs and shoulders strokes + 10 full strokes
Partner 2: 5 inchworms + 10 cossack squats
In partners, AMRAP 5:
Partner 1: Row 10/8 calories (around 80% of intended pace)
Partner 2: 15-sec. hollow hold + 5 scapular push-ups

SPECIFIC WARM-UP

Double-unders
2 rounds of:
30-seconds of single-unders 
(increase speed in second set)
2 rounds of:
30-seconds of double-under practice 
(focus on timing and relaxed hands + shoulders)

Sumo deadlift high pulls
With an empty barbell, perform 5 reps of each:
Sumo deadlift
Sumo deadlift shrug (slow)
Sumo deadlift shrug (fast)
Sumo deadlift high pull

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

Build-up
Perform 2 sets of 4 sumo deadlift high pulls at working weight followed by 2 GHD sit-ups, 2 calories on the rower, and 10 double-unders.

Scaled to
2 rnds
ghd to parallel
else rx
15:49
woke up with a the beginnings of a cold, so just tried to get a sweat but nothing too crazy.  Hope it works.

The L2 in Grand Blanc was great. I received some very helpful cues and correction on my own movement and some very practical take aways for my coaching. Thanks to the participants and the instructors for a growing weekend 

M/44/6'2"/180#

Rx'd 
23:53

26:42 rx’d 

CFL1 em São Paulo foi muito bom!! Obrigado coachs Jobst, Rodrigo, Neto e Bruno!! Agora vamos salvar vidas!! 

Der L1 Kurs @CrossFit Cologne hat echt Spaß gemacht! Das 20.1 Open war auch okay! 

Cologne, you rocked this weekend! 

Matthew, Juan, and Nicole,
Thanks much!  And great to read your commentary and watch your fitness improvements.

The L1 in Tomball, Tx was AH-MAZING! The energy and knowledge from the instructors was on point and they took the time to make a connection with each person there. That’s truly what the community of CrossFit is all about! Great job Abi, Mike, Zac, and Jeramy!  

Ante nada agradecimiento infinito a los coach Carlos, Tefi y Derek por su dedicación en estos días de enseñanza, felicitarlos por la entrega que ponen de manifiesto en el trabajo que desempeñan, no me queda más que seguir aprendiendo de este estilo de vida tan espectacular e integro que me ha puesto la vida (CROSSFIT). De igual forma me gustaría que más adelante impartieran el L2, una vez que ponga en práctica todo lo aprendido en este fin de semana y tenga más pericia en el deporte. Gracias Sres. instructores por compartir sus conocimientos con nosotros. Espero verlos pronto, un abrazo. 

L1 in Oklahoma City at CrossFit Koda with Nuno, Mo,and Luke did not disappoint!! Had a great time and learned some wonderful material! 

Had a blast in Tomball with our L1 staff!!!  So much learning and fun happening!  Awesome weekend! Thank you Abi, Mike Mike, Zac and Jeremy! BONUS! I got to watch two of them complete "20.1" during lunch!  #killedit 

Microphone check... the comments working?

Excelente experiencia vivida con los coachs derek, Carlos y stefy. Ojala pueda verlos de nuevo en un L2. Vamos a seguir en esta balla para mejorar el Fitness y brindar mejor salud. Muchas gracias por los conocimientos. 

Excelente experiencia, increíble tener a stefy, Carlos y Derek como coach espero verlos de nuevo, seguir construyendo conocimiento y mejorando el fitness en Colombia y Latinoamérica 

Fantastic experience taking the CrossFit Kids in Ohio this weekend! I feel incredibly blessed to have had such a talented, creative group of participants and trainer who pushed me to think outside the box and create new neurological pathways😉

Just got home from Oklahoma City, taking my L1 and Nuno, Mo, and Luke were amazing instructors. 10/10 recommend those 3 if you are able to get them together again.

Awesome course in OKC!!! Great instructors! 

Globo scale:  sub 35/25lb dumbbells sdhp for barbell sdhp.  A 2/1.5 pood kettlebell can also be subbed.  For double unders, 50 tuck jumps, 20 bench jump overs or 50 laterall jumps over the barbell or dumbbells can be subbed.  If you are without weights sub 30 supermans. For the GHD situps, sub eitjer weighted situps, decline situps, or V-ups. If the rower requires transition or there is no rower available today sub 25 burpees , 17 calorie assault bike, or 200m run per round.  

Hotel gym wod:
5 rft
50 lateral jumps over dumbbells or double unders 
20 sdhp, 2x 35/25lb dbs
20 v-ups
25 burpees 

Celebrated a lot of learning at my L2 in Grand Blanc, MI!

That L2 in Grand Blanc looks great!

INTENDED STIMULUS
.
This is a fun, longer beastly grind. The movements are all complementary and will hit your system in all different aspects. The high-pulls and the row mechanics are very similar. The difference in your body's position with respect to the ground means that the whole back of it will end up working hard. The sit-ups and the double-unders are front-of-the-body dominant. Both have a ballistic aspect to it, both will require your core to work hard. During the jumps, the the core's task is to keep a relaxed tension on your torso so that there is good balance and rhythm. For the sit-ups, the mission is to flex your body at the hip joint violently. Just like with the other two movements, these two tasks complement each other and will make this a very global core workout too. Finally, take into consideration that the row and the jumping are on the aerobic side of life, and the sumos and the GHD are on the anaerobic side of life. Both energy systems will hurt. Yes! This is a beast! But a fun one. There is enough variety to be able to keep moving, and the reps are such that nothing gets too long. It should not. Choose a load in the barbells that allows you to "row" through these sets. Pick a number of double-unders you can definitely do unbroken, maybe that's not what happens, but you could do them unbroken. If scaling to single-unders, apply the same logic and pick something you can do in around 45-60 seconds. For the rower, choose a number of calories you can comfortably complete under 1:00 for the first two rounds. After that, you should be able to complete them within that same window but maybe not so comfortably. For the GHD, choose a number you can also do within a minute, with at most one break per set. If not proficient with the GHD machine, don't underestimate the power of the AbMat sit-up. Aim your scaling so that you can complete each round in around five minutes. Keep the number of reps very similar. Today's strategy is simple: start easy, keep the pace, and finish strong!

OPTION 1
5 rounds for time of:

40 double-unders
16 sumo deadlift high-pulls
16 GHD sit-ups
16 calories on the rower

♀ 55 lb. ♂ 75 lb.
Work load reduction: ~20%

OPTION 2
5 rounds for time of:

60 single-unders
20 sumo deadlift high-pulls
20 AbMat sit-ups
14 calories on the rower

♀ 40 lb. ♂ 55 lb.
Work load reduction: ~30%

OPTION 3
5 rounds for time of:

40 single-unders
16 sumo deadlift high-pulls
16 AbMat sit-ups
12 calories on the rower

♀ 40 lb. ♂ 55 lb.
Work load reduction: ~40%