Very nice article, and the illustration give a good idea of our posterior musculature
https://www.letandem.fr/category/bien-etre/

CFWUx2
6r bs
20s l sit
12r ring row
20s hsh
6-7cal row

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211208/
Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. /
32회-24초-32회-59초-21cal(3회당 1cal)/
수요일 저녁와드

Squat@35 8s. 64
L/tuck. Started 50/50 but was having to rest once doing only tucks towards end. 140 secs
Ring rows 10 vertical to 5 diagonal. 56.
HS started with 20 seconds but only managing 15 by the end. 140 secs
Sdlhp 10.8s.10. 68

Squats-50 reps 
L sits-100 seconds 
Ring rows-50 reps
Handstand hold-93 seconds
Sumo deadlift high pulls (45#)-86 reps

Did the warmup yesterday but felt like resting so did it today without a warmup: rx+/-( L sit on floor) But rested halfway through l sit to address an asthma attack and continued on as rx+
63 squats (5-6-7-8-9-10-9-9)
88 Lsit (a 5 and 6 second hold ea round) 
56 ring rows with straight legs
160 handstand hold (against wall)
55 row calories 

45 reps, 87secs, 60 reps, 120 secs, 52 cal

Tabita back squat #65 (8-9 reps each interval)
Tabata bent knee on rings
Tabata bent over row - #65 (10 reps each Interval)
Tabata hand stand hold with bands on rig
Tabata burpees (5-4 reps each interval)

rest.

Back squat 40 kg - 64 reps
L-sit - 80 sec
Ring row - 62 reps
Free handstand hold - 94 sec
Double unders - 240 reps

M/35/5'10/190

Rx'd
Back squats (95): 85 reps
L-sits: 130 sec.
Ring rows: 85 reps
Handstand: 140 sec.
Calorie row: 60 cal.

 68 reps @ 95#
110 sec. on parallettes 
58 reps 
124 sec. against wall
65 calories 

50 goblet squats (65#)
125
48
93
52

Paced myself on squats, just went for it on everything else, didn't go so well.
Sq 7 each round. Total 56
L sit 16 15 11 12 10 11 12 12. Total 99 seconds
Ring Row 10 8 7 6 5 5 5 5. Total 46
HS hold 20 17 10 10 10 10 10 11. Total 98 seconds
Row 8 7 8 8 7 8 7 8. Total 61 calories
Hard after yesterday's deadlifts. 

Back Squat- 67 reps (95lbs)
L-sit - Knee tuck -  128 seconds
Ring Rows- 68 reps
Handstand hold - against wall - 160 seconds
Row - 72 cals - 963m

Scaled
Back squat @ 45kg = 73
Push up = 58
Ring rows = 80
DB push press @ 15kg = 62
Row = 34 cals
😅👍

First time doing tabata! Results:
DEAD!!

Also potentially of interest to the readership of crossfit.com: 

Statin-induced new-onset diabetes, which has an astonishing (to me) prevalence of 28-43% according to studies mentioned in the abstract of this review: https://www.ncbi.nlm.nih.gov/pubmed/28276790 

Statin-induced attenuation of beneficial adaptations to exercise: https://www.ncbi.nlm.nih.gov/pubmed/23583255 

Back squat: 69 reps
L-sit: 92 seconds
Ring row: 80 reps
Handstand hold: 123 seconds
Row: 55 cals  
Rx

Total reps: 417
Squat: 56, lsit ring tuck: 125s, ring row: 60,
Handstand: 115s, rower: 61 cal

Back squat @ 95 - 40 reps
L-sit (tuck hold on parallettes) - 160 seconds 
Ring rows - 62 reps
HS Hold (against wall) - 160 seconds 
Row - 56 calories 
Total reps 478

Squats: 70 reps @ 75lbs
Hollow body rock: 96
Pull-ups: 54
Handstand hold: 120 seconds total
Row: 45 cal 

Modified to:
4 rounds: 250m row, 10x 95 lb. front squats, 15 GHD sit-ups to parallel, 20 box jumps 20”.
Completed in 22:18. (inspired by a 2010 CF WOD).
3 minutes rest.
Tabata dumbbell hold with arm lockout: 4 sets with pair 20 lb. DB then 4 sets with pair 15 lb. DB.
Rest 1 minute.
Tabata ring rows: 64.

Squats 7/7/7/7/7/7/8/9 45kg
Acumulate 240sec tuc hold as fast as possible
Ring rows  adjust to get 7-8reps per round
Handstandhold as perscribed
Row 993 meter

Curso muito bem organizado, dinâmico e interessante. 
Todo o staff espetacular. Grande fim de semana de aprendizagem.

347 reps | 76 + 48 + 72 + 100 + 51 | Rx'd
Back Squat, 40kg| 13,10,10,9,9,9,8,8
L-Sit | 8,6,6,5,5,5,6,7
Ring Row | 17,11,8,8,8,8,6,6
Handstand Hold | 20,12,12,12,12,11,10,11
Row Calorie | 7,7,7,6,6,6,6,6

Back squats - 55 reps
Floor tuck holds - 85 seconds
TRX rows - 92 reps
HS holds, wall support - 160 seconds (unbroken)
10m shuttle sprints - 400m (subbed, no rower)
43/1.78m/75kg

Tabata 65# back squats 67 reps
Rest 1:00
Tabata box knee raises 130 secs
Rest 1:00
Tabata ring rows 46 reps
Rest 1:00
Tabata hand stand holds 90 secs
Rest 1:00
Tabat ski erg 45 Cals

Back Sq. (5)X8=40 
(C&J to get it on my back!)
L Holds: 8,15,11,12,11,11,9,10=87 (10.875)
Rows: 7,7,6,5,5,6,5,7=48 (6)
Freestanding HS: 20,20,15,15,15,15,18,16=134 (16.75)
Single Under Jump Ropes: 52,48,55,55,50,45,45,52 =402 (50.25)
Total: 711

HS holds were a lot harder after smoking the triceps on those rows!

84
169 tuck
61 bar rows
131 sec, first 6 free standing (20-17-17-15-12-10)
63cal

63-137-39-154-59 totals
11-10-8-7-7-6-7-7 95lb back squats
20-20-20-16-17-17-13-14 (seconds in tuck l sit on rings)
9-6-5-4-4-4-4-3 body level with ground
20-20-20-20-20-19-19-16 (seconds) 
7-15-22-30-38-45-52-59 (running cals.)

52 cal bike; 83 sec Lsit; 60 sec HS hold; Back squat 52 rep; Ring row 36 rep trunk parallel to floor.

Im starting to use Branco Units (BU)for calculating exertion effort.

Where 1 monostructural cal or meter equals 1 BU. 1 gymnastic rep equals 10 BU, 1 weightlifting rep with 1/2 bw equals 100 BU. I am 164 lbs, so todays weight represents ,58 bw which in BU equals to 116 every rep. So my total effort was 7926 measured using Branco Units. First time I read about Branco Units was a couple weeks ago in this site’s comments. I think it was a pullup double under thruster workout. Oh yes here it is, it was the 191118 .

It changed the way I re asses my workouts scores and helps not to get too into my “effort” because I can think about effort later in a realistic and metric way.

Rx: worst numbers were scored
B Sq. 8, L sit 8sec, Ring Row 5, HSHold 20sec, Row 6

443 total reps
Bs - 47
Lsits - 150 secs
Ring rows -73
Handstand hold - 121
Rows - 52 cals

72-71-68-137-65 (hs w/1x foot on wall)

M/45/6'2"/180#

Rx'd 
76
94
50
71
57

Rx’ed 
85+85+58+123+56=407

Still weak from being sick

Rx'd
96+115+89+160+65=525

92 squats (75lbs)
149s sits (mix of L and tuck)
61 ring rows (Rx)
156s HS (heels touching wall)
24.3cal (elliptical trainer Level 12)

Back squats (65#)- 64 reps 
L sit (btwn stools)- 120 secs 
Barbell rows(45#)- 88 reps
Handstand hold- 160sec (unbroken  not tabata)
Bent over rows (20# DBs)- 120 reps 

35/195/5’9/M

Squats-65
Tuck holds-160 sec
Ring rows-70
HS holds-50
Row- 57 cals

Total: 402

Grande grande experiência! 
Foi uma fim de semana produtivo no que toca à evangelização dos novos discípulos do coach Glassman :)
O Staff, muito profissional e assertivo. Uma palavra especial aos nossos portugueses do Staff André e Pedro, umas máquinas.

35lb Backsquat avg 5
Long way to go on Lsits, just a couple seconds each time
Ring rows avg 6
Sub 35lb shoulder press and hold 
Jumprope, single unders, best 15sec straight

Que fim de semana incrível!!! Muita aprendizagem, boa disposição e umas pernas que se lembram bem dos muitos agachamentos feitos! A superar expectativas muito facilmente! Obrigada à equipa!!! Foram espectaculares! Venha o próximo! 

Scaled/subbed to (with 9.5kg each DB) :
Dumbbells front squats 60 reps(10/10/8/8/6/6/6/6)
L-sit on floor 160 seconds
Bar rows 56 reps (10/8/8/7/6/6/5/6)
Holding dumbbells at lockout 160 seconds
Dumbbells SDHPs 61 reps (8/8/8/8/7/7/7/8)
M / 40yo / 176cm / 71kg

Fim de semana impecável! Adquiri muito conhecimento, um obrigado especial ao Staff, Bob, Pedro, Natália e André. Abraço

only scaled squat to 85lb. 56 160 88 160 66= 530

CFL1 in Sintra Portugal was a blast! 
Obrigada aos professores que foram espectaculares e boa sorte ao resto da malta :)

Dumbbell Squats (45 lbs) - 63
L-sit (from dip bars) - 108 sec
Ring Rows - 74
Handstand hold (against wall) - 120 sec
Row - 62 cal

Nível 1 em Sintra :D  fim de semana TOP TOP TOP
instrutores espectaculares 
OBRIGADO

64-4min l sit ring-105-4min10-843m

75-56-94-160-68 rx’d 

BS:  80#, 81 reps
Scaled L sits to a wheels:  46
Ring rows:  60 (worst part of the workout)
Scaled handstands to extended planks:  done
Row:  50 cals/800m

Fim de semana fantástico de partilha e aprendizagem.
Obrigado Rob, Natalia, Pedro e André por nos terem dado mais do que era expectável. 
#eutinhadeserloucoparanaoadoraristo 

Gotta love a good Tabata session. Attempt to put forth a good effort on each 0:20 interval! Here are some scaling thoughts:

Back Squats- I consider the load to be light and expect a relatively high volume of reps to be accumulated. As a general guideline, I will coach most of my athletes to utilize a load where all rounds are completed unbroken without dropping the bar and at least 5 reps are accumulated. For new or deconditioned athletes I will ensure that no more than 8 reps are completed, on any round, to assist with controlling volume. 

L-sits: This is a difficult work to rest ratio for athletes to maintain consistent sets of 20-seconds. I will likely end up using a variation that allows for 10-seconds of an L-sit hold on each 20-second interval. If unable to hold the L-sit, as prescribed, the most common variations I will use will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked. This movement can also be scale further by performing a L-sit while seated on a box. 

Ring Rows: I love this movement and it’s cool to see it programmed here. This movement can be scaled simply by modifying body position. A straight body position with feet in front of the rings or raised on a box is very difficult while bending the legs and moving the feet under or behind the rings is easier. I will have athletes use a body position that allows them to get at least 5 reps each round. 

Handstand Hold: For today, I will assume that the prescribed variation to be a freestanding hold and I know that most of my athletes will need to modify. When scaling, I will look to utilize a handstand variation that allows for several of the sets to be completed unbroken. The main variations I will use are: 
1) Handstand hold, back to wall.
2) Handstand hold, facing wall.
3) Partial handstand hold, facing wall.
4) Piked handstand hold from the box. 
5) Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 

Rowing: No need to scale this today. 

449 reps Rx
Back squat - 74
L-sit - 99 secs
Ring rows - 79
Handstand hold - 142 secs
Row - 55

Bs 75, L sit 96, rr 93, hsh 109, row 614

M/49/6’6”/205#
Tabata 35# back squats 66 reps
Rest 1:00
Tabata tuck hold on dip bars 80 secs
Rest 1:00
Tabata barbell rows 39 reps
Rest 1:00
Tabata high plank 124 secs
Rest 1:00
Tabat row 36 calls
Total = 345

CFL 1 in Brisbane was a very valuable experience. It has given me a better understanding of Crossfit and ignite my passion for it. Thanks to the instructors Matt,  Olly, Tom and Lilly. Their passion and knowledge were incredible and made it a fantastic weekend!

Absolutely an awesome weekend! CF-L1 in cold Sintra, Portugal. Everyone left with lots more knowledge. The seminar staff Rob, Nat and Pedro were always available to help every single one of us. Overall a great experience! Perfect and smooth course, loved it! 

Was very lucky to complete the CF1 Level 1 course with Mike, Neha and McCoy in Bangkok at Crossfit Ten500. Course was very professionally run, extremely informative and very worth the money. I don't plan to move into training others but found the explanation of the movements broken down so helpful to my own potential performance. I also really like the scientific and quantifiable nature of the crossFit message on fitness and health, it will be my way of explaining why I love CrossFit in the future! Constantly varied functional movements at high intensity :-). Thanks All involved. 

64개 110초 76개 151초 52칼로리 합 453
November 17th, 2017 at 7:21 pm
65개 85초 30개 90초 51칼로리 합 321
(9월 26일 오른팔 수술 후 75일만에 다시 시작) 

CFL1 in Brisbane, Australia was outstanding. So informative, so professional.  Couldn't have asked for better.

Level 2 in Mexico was perfect. Thaks for this weekend!

Globo scale:  Sub for back squats are dumbbell front squats 30/45lbs.   L sits can be done on the ground, with the rings or TRX, on chairs or 2 benches, parallets, or hanging from a pullup bar or rings.  sub for ring rows are bar rows, or use that smith machine bar for bar rows.  Setting your feet on a higher surface such as a bench will make these much harder.   Sub for handstand hold are holding heavy dumbbells at lockout for the tabata time period, or failing that doing another type of hold.  Sub for row in this case are either burpees, SDLHP 35/45lb bb (or 2 15/20lb dumbbells), or double unders.  

Wodapalooza team qualifiers are ongoing right now.  

Amazing weekend!  CFL1 at CF Old Fashion in Seattle.  Thanks to the instructors for amplifying the material with their experience and personal style.  Definitely made for a cool learning opportunity.

Warm up for 191209:
GENERAL WARM-UP

1 round of:
200-m row
15 air squats
20-m bear crawl, forward and backward
15 ring rows
10 PVC pass-throughs

SPECIFIC WARM-UP

L-sit and handstand hold

2 sets for 30-seconds of a high plank hold
2 sets for 20-seconds of a planked wall press
2 sets of a wall walk + 10-second hold

2 minutes of handstand and L-sit practice.

Back squat

5 tempo back squats with an empty barbell (3-sec down & up)
5 jumping back squats with an empty barbell
5 back squats with an empty barbell
5 back squats at intended workout weight

Practice round
Perform 20-seconds of each movement:
Back squats
L-sit
Ring rows
Handstand hold
Row

I am always in awe of the complexity and strength of our musculoskeletal system. How lucky we are to participate in a training modality that functionally strengthens this system and prepares us for whatever life happens to bring our way.

Champions Club Scaling Notes

RANT
Just a Workout. First one of these in a while. Only thing I would say would be to scale so it doesn't turn into a 10-sec on and 20-sec off kind of thing a few cycles in.

I SHOULD TRY THIS AS RX'D IF: I can do the squats without having to take the bar off your back and I have a rower. And my eyes won't pop out of my face on the handstands.

FIRST TIME WITH CROSSFIT VERSION: as is. Won't go perfectly, but you'll get a lot of good feedback. Scaling the weight on any workout should be a given.

GROUP VERSION: start at different stations if equipment/space is an issue. L-sits are best scaled from the ground I think. No racks needed for back squats (if they need a rack, lower the weight.) Also can be any style of squat. Handstand holds can be extended planks. Good luck keeping track of all the numbers! I'd say pick one or two to count, then use the honor system for the rest. At the end, I'd just go max distance run in 3 minutes instead of Tabata row.

INJURY VERSION: pick 4 exercises you can do in the Tabata intervals and go 10 sets of each instead of 8. Feel free to add more time for the transitions if you are slow getting around.

GENERAL FEAR LEVEL: 7

The burn will get real. When we have a Tabata protocol, the task is usually the same: maximize the work period. What we want is to use every second of work we can and rest only in the designated 10-second intervals. When you have something very manageable like an air squat Tabata, you add speed. You go hard on each interval and try to get as many reps as possible. Today we have a mixed scenario. In the back squats you will be able to hold on to the barbell, but going all out might not work very well. In the gymnastic movements might be hard to sustain the work for the whole interval, so you will end up breaking it here and there. Finally, in the rower, you can maintain and push, so push. These are all different scenarios and strategies, but they share the same objective. Try to maximize the workload in the given work interval. With that in mind choose your loads and modifications. Pick a weight for the squats for which you will not need to put the barbell down, ever. Choose a variation of the L-sit you can keep up with at most one break per set. Mixing tuck holds and L-sit holds in the same set to get the full twenty seconds is a good option. Flirt with failure in the ring rows, but never do reach it. A one-second break goes a long way. Choose a level of assistance in the handstand hold that is challenging but that you can hold with at most one break. Today you want that place of burn, where you can hang out for a little while. That's where you want to be. Let it burn! 

OPTION 1
Tabata back squats, 55 l 75 lb.
Rest 1 minute
Tabata L-sit/tuck hold 
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata assisted handstand hold*
Rest 1 minute
Tabata row

*Assist with bench on forearms, very light band on rack, or reach handstand.

OPTION 2
Tabata back squats, 45 l 65 lb.
Rest 1 minute
Tabata tuck hold
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold on wall*
Rest 1 minute
Tabata row

*alternate facing the wall and facing away from the wall

OPTION 3
Tabata back squats, 35 l 45 lb.
Rest 1 minute
Tabata tuck hold
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata hollow body wall hold
Rest 1 minute
Tabata row