남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211030/
3 rounds for time of:
25 strict pull-ups=>8회
50 push-ups=>17회
75 squats=>25회
Run 800 m
Post time to comments./
32분15초/
횟수 1/3으로 줄여서 실시함/
토요일 저녁와드

CFWUx1
39:45

34:36. 3R 20 strict ring pulls (25 R1), 40 press ups, 60 squats, 1km run.

38:53

43:21 ring pull ups

44:29 rxd

Runs slow at about 4:30/round. Started too aggressively on both pull-ups and pushups. Finished with 1s on pull-ups and 4s on pushups. A little asthma lately and a side ache held me back some. 

3 rounds for time of:

20 strict pull-ups
40 push-ups
60 air squats
Run 800-m

39:25

Ring PU and push up bars: 28:08

35'15"

32:47 Rx

27:35

38:09 Rx 

M/42/6’3”/215

33:07... slow and steady runs for the Achilles. 

M/34/5'10"/190

Rx'd 33:30

I severely underestimated this workout.

I was in LA over the weekend without any chance to do any of the WODs or even go for a run. So I did this today, Wednesday, 11/6. I will do today's WOD either tomorrow or Friday.

Rx 32:45

I used hammer grip for strict pull-ups because my elbow tendons have really flared up in the fall (they do every fall) and because I cut my hand in a way that makes it tough to grip the bar. This is also why I delayed both today's deadlifts and Sunday's split snatches. Hoping all feels a bit better tomorrow (right! after 75 pull-ups, sure!).

44:30

Rx
30:34

32:20 rx’d

31:08 RX
43/1.78m/75kg

30:04 Rx

36:26 
Only 2 rds 
Banded pull-ups, sub 1000m skierg 

42:45
Replaced the regular pull ups for assisted pull ups

31/ 135/ F

33:05 RX'd

41:57

Scaled to band assisted pull ups 
32.54 min...great workout 😅👍

Rx’d 
27:51

58 / 172

did 800m on the elliptical in place of runs (hip replacement and I usually do 1000m rows) 

33:38

34:17
Sub 800m Row
-Bellingham, WA

41’23
Scaled/subbed to 3 rds of :
25 jumping pull-ups
50 hand release knee push-ups
75 air squats
800m run
M / 40yo / 176cm / 71kg

I'd like to recommend these at-home workouts to a beginner. Is there a description or tips or recommended reps? Seems pretty useless without more details. 

29:21rx
Male 5’9” 157lbs 45 years 
If anyone enjoyed this workout then maybe try “Bert”. Great Hero WOD with similar movements and intensity 

42.34 Rx. 

♥️❤️❤️

 33:42

Seminar Staff did this on Saturday at the Austin L1 this weekend!

Subbed to ring rows, using a steeplechase hurdle as my rings.
28:45

Do you do 75 squats at one time with heavy, medium or light weights? Also, can I do hill walks at 12% on a treadmill? I cannot run I have arthritic knees.

33:55

Is there a complete recipe somewhere?

29:10 

subbed assault 1.3 miles x 800m run

Rx’ed 
28:26

59:00 

35:47

My runs were the weakness. I tried to go out hard but my legs are still feeling it from the 10-8-6-4-2 squats and 20.4.

Rx.  Really felt this in my lower back after 20.4.  Just tried to move on the runs.  Had to get last 800 in 4:15 to beat 40:00 and came in at 39:59.

31:47
1-9:18
2-10:32
3-11:56
My legs were wrecked going into this

35:24 Rx

This was sneaky especially the push-ups and the squats

Used the runs to recover 

32:46 rx

52:32 rx "I am not fast"

34:52 - Rx

rx
44:50
m/49/175
unfortunately my left knee determines my run pace and it was slower than usual today--but it was a nice afternoon outside so I just injoyed it

38:22 rx’d. 
Terrible at pushups! Good job all.

38:40

36:13 Rx

34:25 Rx

A few of those pull-ups may not have been exactly strict. 

Well, that was rough after 20.4. Legs feel like cement blocks. Stuck with it because it helped to loosen up my back and hips.
46:40 for 3 rounds. Got a few strict pull-ups then scaled to strict C2B barbell rows in rack. All other movements Rx.

Rx 18:42

Anyone else sore from 20.4! I don't anticipate this workout assisting with recovery.....haha! Here are some thoughts on scaling this one:

Strict Pull-ups: I consider the volume of this movement to be relatively high but will be manageable, for many, because there will be about 6+ minutes between efforts on this movement. For athletes that can perform strict pull-ups, but the volume of 75 reps is too high, I will reduce the reps to help maintain consistency and range of motion. Another option is to set a time duration to complete pull-ups. For example, I can set a 2-minute timeframe for athletes to attempt to complete 25 reps. For athletes that cannot perform strict pull-ups, I will modify the movement to a band-assisted variation with a tension that allows for at least 5-10 reps in a row. The second option I will provide will be an inverted bar row. 

Push-ups- I consider the volume of this movement to be high. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps to help maintain consistency or give a 3-minute timeframe to attempt to complete 50 reps. For athletes that cannot perform push-ups, I will have them perform push-ups with a band attached to a pull-up bar and the looped just above the hips or push-ups from the knees today. Along with these movement modifications I will reduce the reps as needed.

Air Squat: I will have nearly all of my athletes perform this exercise as prescribed. I will reduce reps for athletes where the volume is too demanding and still focus on achieving the best mechanics possible through a large range of motion. In some special situations, I may reduce the range of motion or squat to a target to keep mechanics sound.

Run: Completing an 800m run after a bunch of squats is always fun to watch! I will consider reducing the distance, for an athlete, if efforts will take longer than 5:00 or if I want to control volume for newer athletes.

30:26 RX

INTENDED STIMULUS
.
Oh man! This is a beast. To make sure you know what you are against, consider this is a little more than half a Murph with strict pull-ups but no vest. We are not messing around here. The hard part is that we don't have the possibility of breaking the gymnastic movements as we see fit. Today part of the challenge is to confront yourself with big sets that you have to chip away slowly. This will develop your mental discipline as much as your muscular stamina. Break early, break often but keep moving. Pick a number of pull-ups you can complete with at most four breaks during the last round. Base all your other numbers off of that. For the runs, choose a distance you can get done under 5 minutes. Using a rack to modify pull-ups and push-ups is a solid idea both in terms of stimulus and logistics. Go classic CrossFit and use a ball for your squats. Stay disciplined and grind!

OPTION 1
3 rounds for time of:


20 strict pull-ups
40 push-ups
60 air squats
Run 800-m


OPTION 2
3 rounds for time of:


20 rack chest-to-bars strict pull-ups
40 rack push-ups
60 air squats
Run 800-m


OPTION 3
3 rounds for time of:


15 rack chest-to-bars strict pull-ups
30 rack push-ups
45 air squats
Run 600-m

Warm up for 191102:
GENERAL WARM-UP

AMRAP 7
Run 200 meters
10 strict press with an empty barbell
Run 200 m
10 air squats
Run 200 m
10 bent over rows with an empty barbell

SPECIFIC WARM-UP

Strict pull-up
10 scapular pull-ups
10 ring rows
3 negative pull-ups
3 strict pull-ups

Push-up
15-sec hollow hold
30-sec high plank hold
10 scapular push-ups
5 push-ups

Air squat
5 squat-therapy reps
5 air squats with feet together, pause 2-sec in the bottom
5 squat-therapy reps
5 air squats with feet wide, pause 2-sec in the bottom
5 squat-therapy reps
5 air squats

Practice round
1 strict pull-up
2 push-ups
3 air squats
Run 100 m

Globo scale: as rxed.  Per usual do hand release pushups or super strict pushups, and no arm swing air squats.  Wear a vest or body armor if you have it, and compare to strict straight through "Murph" attempts if you have done that in the past. 

Champions Club Scaling Notes

RANT:
Holy Shirts and Pants this was one tough Just A Workout. But the thing I want you to notice is the difference between your legs at the start of the 800m run compared to the end of the 800. They will likely feel better at the end, and that is a good example of why you need a good cool-down after a workout is done. Basketball, throwing a football, a light job, jump rope... anything that can last long enough to get some of the soreness out.

I SHOULD TRY THIS AS RX'D IF: I can do pull-ups in less than 5 sets. If so, just sludge through this thing.

FIRST TIME WITH CROSSFIT VERSION: try 5 rounds of 10 pull-ups, 20 push-ups, 30 squats, run 400. Or anything else with less consecutive reps and more rounds.

GROUP VERSION: as is, always feel free to go to push-ups first before pull-ups if bar space is limites

INJURY VERSION: themes are: stamina, pulling, pushing, squatting, locomotion. Pick 3 movements for 3 rounds, doing reps that are high enough that cause you to rest somewhat frequently due to muscular fatigue

WARMUP
Jump rope - running cadence prep
Squat - obvs
Handstand walk - running prep
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL: 7.5. A tad more than a normal Just A Workout.