Read this all my level 3 exam was this formula on the questions, fail cause i dont applie in my training programming, so study hard this formula 

CFWUx1
23:42

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211124/
For time:
100 L pull-ups
Post time to comments. /
40분만 실시함/
78회/
수요일 저녁와드

this is really helpful!
ty for publishing

In "The level of intensity at which a person works needs to be appropriate relative to their physical and psychological tolerances.", how would you translate it concretely? What outward signs are you relying on? (example: the person feels pain, the person has their heart rate reaching a threshold, the person has the muscles that heat up, etc.).
In this process of explaining the intensity, I think it is also important to qualify the feeling of the person. The intensity is physics as you describe it, but is also a matter of feeling.
It would help the coaches to perceive when it is necessary to slow down an athlete (not to come to vomit for example), or when it is necessary to maintain in his intensity.
If you have readings on this subject, I am interested.

100 L pull ups in a little over 20 minutes. I did one pull up every 10 seconds. Took a 60 second rest at 20. Then took breaks of about 30 seconds at rep number 30, 40, 48, 56, 63, 70, 75, 80, 85, 90, and 95. Thanks to Acevedo for the tips.

"Force is simply determined by weighing the load lifted (such as a barbell, sandbag, or medicine ball) or the body weight of the athlete during unloaded movements. "

It is very annoying how CrossFit tries to over simplify some concepts and at the same time trying to appear "scientific" by adding formulas for Power (like the dot product) and yet they fail to define Force.

You see, when we use the word "weight" we tend to refer to the mass of something (the gram or … pounds), when in reality mass is the term for the amount of grams (or pounds). Weight is the product of the mass and acceleration due to gravity.

Things like these or oversimplifying "distance" by just counting the "positive" displacement… it's just misleading to people. 

Tae things with a grain of salt.

 (I´m not trying to sound condescending or offending, it's just my point of view)

23:41

18:18

85 L Pull Ups For Time 

14:19rx strict locked legs L parallel to ground up and down. supinated grip is the only way these work for me otherwise it messes up my shoulders. Sets of 3 until 48 then 2’s

190/lvl40/69”

21:27

Toughie. 5 band pull ups with 2 min breaks in between. Tots of 55. This is definitely a skill I’m not good at. Set that right shoulder in place and get better!!

Rx’d 12:55

24:46

Be careful when talking about Lp(a). Part 3 says "Lp(a) is low-density lipoprotein (LDL) with an additional protein attached to it: apolipoprotein A (ApoA)". But Part 2 says correctly "the additional apolipoprotein (a), which constitutes the only difference between Lp(a) and LDL".  ApoA and Apo(a) are not the same. If I remember correctly ApoA is the protein found on HDL.

18:35 RX

M/35/5'10"/190

Rx'd 12:16

Grip is fried.

10.03 R.X

17:50 Rx
Made my own rule: no singles

22:14 - Sc, L-sts were strong for first 25 or so then slowly started loose my good position and feet weren't as high as they should have been. Kept legs straight and pulled feet as high as I could for each rep and did strict pull-ups. 

Done on rings.
10:59
43/1.78m/75kg

Scaled:
100 Australian pull ups fat grip bar
100 hanging strict straight legged raises to waist level. 
50+ minutes 🙄🙈

13:26 Rx’d

Scaled to 75 reps: 12:15

25:59 RX

18:46 Rx
M/44/6'2"/212

W/M/63
100 Tuck Pull-ups 
12:30

17:58 - 10 sets of 10 every 2 min was the strategy. Started earlier last set. Did regular and underhand grip every 2 min, 3 and 2 the switch, 3 and 2. My elbow at the end screamed a little. Flossed it and pass through. Now its stronger. 

13:37 rx'd

19'58" rx.
Mostly sets of 5

13:58 RX

Worked out at my apartment gym, which has decent equipment for what it is. Making up all three days with a mash up

10 rounds (every 1:30)
Smith machine Front squat 225-245 for 3 sets-255 for 6 sets-260lbs

Then
2 rounds for time of:
400m run
5 strict pull ups
30 sec knee tuck hang hold
5 strict pull-ups
6:51

For time:
100 L pull-ups

21:50

21:42, 3/3/14*5/8/7/5/5 sets while packing up the house, focused on form

17:42, mostly sets of 3

21:46

35/195/5’9/M

Rx 15:20

20:09 Rx

17:50 Rx 

Rx’ed 
14:57
I made sure to focus on full extension, dropping my legs then raising to L on each rep. Mainly sets of 5.

5’8” / 169 lb / 21 / M

Rx’d 12:30

12:51 Rx'd
Compare to 150701: 11:08 Rx'd (my strict pull-up endurance was more developed back then)
m/51/5'11"/200#

15:46 Rx
Mostly sets of 5. 

Scaled to
50 L pull ups from rings--seated
5:51
Compare to was 6:03 with same scale
m/49/175

10'31" rx

For time:
25 L pull-ups
25 Tuck pull-ups
25 strict pull-ups 
25 kipping pull-ups 
12:14

19'42''

18:32 RX Dropped to sets of singles pretty fast. 😜

Whoa! Talk about getting a pre-Thanksgiving day pump! This workout is a stamina/muscular endurance session that will obviously be performed at a slow-pace. I anticipate solid times, with LEGIT L pull-ups, to be around 15 minutes. I highly recommend starting with sets that are no more than 1/3 of your best effort. For example, if you can perform 9 unbroken L pull-ups, I recommend starting with sets of 3 reps and using short rest breaks. Here are some scaling thoughts:

L-pull-ups: The intended volume is high. Many of my athletes will need to modify this movement in order to maintain consistency and range of motion while keeping the movement legit. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or perform a kipping L pull-up. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

Did yesterday's run/handstand hold WOD.  Results there. 

16:29-scaled with feet on a box in the L-shape position.

22:27RX

no slacking on the L.  nice and strict

RX 
19’40”

25:47, core isn't strong enough for parallel L, but did my best

12:07

Also a great way to understand how to truly coach and where to scale. 

15:42 100 L pull-ups with one leg in L position, the other leg vertical and band assisted (started with thin orange band and ended up with green band). Alternated leg every 3-4 reps.
Completed after first completing 191126 WOD.

14:48 rx’d. Brutal. Sets of 2-3 reps at a time. Upper body fried!

25 strict pull ups with minimal assist (10:11)
Accumulate 50 seconds hanging tuck hold (11+16+16+15)

The aspects of concentric positioning of deposits i.e. partial thickening of the intima, deposits deep within intima, the everpresent ldl/cholesterol remnants (probably lp(a) and platelets), from either vasa vasorum a'la Subbotin or from blood vessel. Would all this fit into Dr. Kendrick's model in a way, where damage repair e.g. thrombosis thickenes up the intima to the extent, where new blood flow (vasa vasarium angiogenesis) is needed to feed the deep intima? Creating a double attack on intima, inappropriate molecules deep inside, and the subsequent need for macrophages...?

Nakashima did create some fascinating data on this process, excerpt from conclusion before he gets to the inevitable "ldl lowering for young people -jargon".

"However, it is not known why lipid deposits eccentrically, while proteoglycans are distributed concentrically in DIT. Modifications of proteoglycans may occur unevenly in the arterial wall and cause regional differences in lipid deposition. After the initial deposition of
lipids, macrophages infiltrate the deeper layer of the intima and it is postulated that macrophages take up the deposited lipid-proteoglycan complexes to form foam cells. It is further suggested that these changes create the Type II lesion, together with non-foamy macrophages, extracellular lipids, ECM, and SMCs."
JR

72 tuck pull-ups
31:00

100strict pull ups 24:23
100sec hangIng L-sit and
100sec hanging tuck hold 13:20

15:08 rx’d 

Champions Club Scaling Notes:

RANT
Over time, the CrossFit stimulus is designed to exceed the capacity of the fittest human beings on the planet. I am not in the ballpark of the Games athletes, but I would be surprised if they could knock out this workout fast. 100 L pull-ups is designed for the tip of the spear, or athletes wanting to get in a good For Quality day for a great gymnastics movement.

I SHOULD TRY THIS AS RX'D IF: I am ready for a For Quality day

NEW TO CROSSFIT VERSION: scroll back and pick a previous workout you missed, or redo one and try and beat your score. Practice L-sits/hangs, strict pull-ups, or both in the warmup

GROUP VERSION: wait this one out and throw them either into the warmups for a week or mix it in with another one for a team workout. The movement is more important than the reps or format.

INJURY VERSION: pick one movement you need to get better at (preferably bodyweight) and practice slow reps for 15 minutes. 

WARMUP
Use this one to practice anything you are not good at

GENERAL FEAR LEVEL: 4.  This could mess up your abs for a while after

24:42

Warm up for 191127:
GENERAL WARM-UP

2 rounds of:
500-m Row
5/5 Turkish get-ups
30-seconds of reverse-grip hang from pull-up bar
10 kip swings
10 ring rows

SPECIFIC WARM-UP

2 sets of:
1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec
3 sets of:
1 pull-up with right leg extended + 1 pull-up with left leg extended
(Scale to lower bar, using feet to help with the pull)
3 sets of:
L pull-up + 2-sec pause at top + lowering in the L shape
(Scale to 3-sec negative pull-up)
1 set of: 3-5 L pull-ups

More people/coach's need to understand the application! Understanding the physical and psychological tolerances of each individual will allow them to continue to progress clients in there fitness and keep them on the right side of the sickness-wellness-fitness continuum. 

Globo scale-as rxed.  If you only have a lat pulldown machine and no pullup bar, do 100 heavy lat pulldowns and 100 slow v ups. .  Also do the v ups if your pullup bar doesn't allow for l sit pullups due to the setup (door gyms or power towers).  

INTENDED STIMULUS
.
This is going to take you a while. Saying that this is a stamina piece might be obvious but it is needed. What's not so obvious is that in order to get what we want out of this workout strategy is going to matter. Let's not get super nerdy, but let's think about this for a second. The problem with stamina pieces is that we end up depleting your muscles of the pulling juice faster than your lungs can re-stock it. Have your push-ups die on you? Yes, it happens, and you have to wait a long time for them to come back, and then they just come back all kind of fucked up. Today is a day in which we are gong to be flirting with that scenario but we don't want you to get there. You have to allocate the time for your lungs to re-stock the juice. Prepare a solid time scheme to attack this. Choose a number of reps that seems ridiculously short, give yourself plenty of rest between sets and go for it. Think something like sets of 3 pull-ups every 20 seconds. Your brain might be but hey! that's going to take forever. Remember your brain always wants to get a big set at the beginning so that it has less in front of it. Your brain always wants to start hot and get shit done fast. It feels awesome in the brain but it is usually a terrible strategy. And also remember, no matter what, this is going to take a while. If you are modifying the movement, assist with a band or with a box, but keep them strict. BE SMART!

OPTION 1
For time:
85 L pull-ups


OPTION 2
For time:
70 tuck pull-ups


OPTION 3
For time:
55 minimally assisted pull-ups