남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220118/
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
Post time to comments. /
40분만 실시함/
L풀업 12회중 3회/
화요일 저녁와드

CFWUx2
33:24

Looking back...this is the only WOD I've missed since starting in 11/2019. 6 month late, but hey...did it

Sc 4" mat for HSPU/reg PU
19:35

26:57 stepped up Acevedo's Option 2:
11.10.9...3.2.1
Pike Presses
Pike Push-ups
L sit pull ups
I knew the hspu would be too much and cause a lot of rest time but also knew I could do the L sit pull ups. Aimed for AMRAP in 20 mins of the above version but only had 5.4.3.2.1 to go at the 20 mark so finished off.

23:21
elevated feet on a rack for HSPU

[Hwu notes] that keto makes sense because his patients are not hungry on it, it manages their weight and blood sugar levels and keeps insulin and IGF-1 levels low — two proteins that have been shown to drive some cancers. ‘I feel that fat intake has been overly emphasized as a negative factor and that a high intake of carbs and the subsequent spikes in insulin and IGF-1 (an insulin-like hormone in the blood) that they cause are more harmful to health overall.’”

How refreshing is it to hear a doctor sound so matter of fact, confident, and not fearful or back talking his own positive clinical experience!  

As rx’d, 16:44 (PR).

All those strict pull-ups this year are paying off.  I’ve done over 1,200 pull-ups so far this year.  Yikes.

46m/5'10"/180

subbed:
push-ups on 20# dumbbells
pull-ups

14:03

19:23 Rx 

41:50 Rx
M/44/220/6'2"

22:02 rxd. Failed the last pull-up and had to redo. Kipping hspu started in sets of 4 then did some 5’s and 6’s in later rounds. L pull-ups in 3 sets each round. Took me about a minute longer than last time but I did 33% more work today- only 63 total reps of each last time. 

195/40/69”

18-15-12-9-6-3
pike push ups
L pull ups on rings with butt on the floor for support
30:15

37:10

15:43 rx’d

These are amazing! I popped them in the air fryer instead, 400 for about 12 min. My husband isn't a huge curry fan and he loved these! 

25:44

Not ready for this kind of volume on HSPU so changed wod to:
Kipping HSPU x 9, L-pull x 9, 35# single-arm KB swings x 21, 42.5# DB shoulder raise x 21/arm, L-pull x 9, and KB swings again; finished w/ ab work.

26:39 Did the 21 RX but then had to scale. 
Did 18 - 15 - 12 Strict Pull ups and HSPU 
Did 9 - 6 - 3 Kipping Pull ups and HSPU

20:56 rx’d 

14.40 Kipping (only the pillow for Hspu) 

19:09

30minutes modified to

21-9-6-3
strict hspu
lsit pullups

21:00
Done with tucked pull-ups

Definitely should not have started at 21....
21-15-9-6-3-3
17:10

Rx’d  23:07

Last go at this was 29:44

14:27
Pike Pushups
Banded L Pull-ups 

26:55 Rx 

I did option 1 - used my Diane time (from the Open)  and decided to drop the round of 21.

17:07
HSPU
L Pull-ups

Here's whats awesome - I did the first 18 unbroken, which I have never done before.

21-16-9
Hspu
PullUp
14'27

Ao final de cada round 50 Double Unders

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx   11:56

M/19/160/5'8"
27:05
Chest to wall hspu

Upper body feels like jello after that one.

13:44 did the same rep scheme but half of the hspu against the wall and finished the reps with scaled pike on a box before doing the L sit pull ups Rx.

18-15-12-9-6-3
kipping HSPU 
tuck pull ups
15:12

13:45 Rx
(kipping HSPU)
m/51/5'11"/200#

Rx’ed 
15:07

Sluggish today.  Future Steven- do better! 

35/295/5’9/M

Rx 13:36

13:49 Rx (HSPU to mat)

The kicking up does help with the time, but also I could do bigger sets of L pull-ups this time. 


Compare to: 18:34 Rx (HSPU to mat)- not able to kick up into HSPU yet so had to walk to the wall

30:03 - Sc
L Pull-ups, feet were a little low. Held straight legs as much as possible. Definitely still sore from the 30-minute row and gymnastics amrap. 

8:12 as RX'd

17:32

CF Warmup
3 rounds of 10 reps of
Samson Stretch (15secs each side)
Overhead Squat with broomstick
Sit-up
Back-extension
Handstand Hold: 30sec
Burpees: 10,5,5

WOD
21-18-15-12-9-6-3 reps of:
Pike push-ups
Band pull-ups
L sits - single leg progression - 30, 25, 20, 15, 10, 8, 5 seconds each side

Cool Down: 
400 jump ropes, record number of errors.
Errors: 2
3 Burpees x Number of Errors: 6 burpees

19:41 L-sits were sad so not Rx

Rx: 20'26
La fournaise crossfit 

18-15-12-9-6-3
19’01”

Wall-facing HSPUs
18:22

This is a gymnastics stamina and muscular endurance workout. The focus is not on gut busting intensity, rather expect the pace to be slow and rest breaks to be frequent. With that being said, I don’t want this workout going much longer than the 20-25 minutes range. Most will need to reduce reps or modify the movement to achieve this goal. Here are some scaling thoughts:

Handstand Push-ups: The volume of reps is high. I will have athletes use a variation of handstand push-ups that does NOT allow them to complete every set unbroken, but also does not force the athlete to break-up any set more than 3 times. This gives me a wide variety of options. For advanced athletes this may mean that they perform strict handstand push-ups. For intermediate level athletes I can have them attempt the workout with a controlled kipping variation. For those that cannot perform handstand push-ups, I will have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. Beyond the movement modifications, I will reduce reps as needed. 

L-pull-ups: The volume of reps accumulated is high. Many of my athletes will need to modify this movement in order to maintain consistency and range of motion. 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 an L pull-up with one leg tucked and the other extended. 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 20-30 second L-hang variation after completion of the set. Further scaling may involve performing a combination of ring rows and seated L-sits. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

RX
25’23”

Hotel WOD:

Strict DB Shoulder Press - 30 lbs
Weighted Pull-ups - 15lb DB

16:54

27:07
Scaled/subbed to 21-18-15-12-9-6-3 Pike push-ups / Jumping C2B pull-ups / Hanging tuck hold (1 second = 1 rep)
M / 40yo / 176cm / 72kg

16:44

Option 2, feet on floor for Pike push-ups, 16:14

Scaled to
18-15-12-9-6-3
strict hspu
L pull ups on rings from seated with full arm extension
20:14
compare to 
180224
with same scale-26:41
So what you're saying is doing SLIPS
and trusting the process really works eh?
What a concept:)

Rx19:35 

RX

under grasp L-Sit pull up

15:16

19:48 Rx 
Strict Handstand Push Up. 
It was fun! 

RX:17'30''
https://youtu.be/Io6wJo-uLfk

Champions Club Scaling Notes

RANT
This is another one of those where you need to take an honest assessment of where your abilities are. It's not so much about how many you can do in a row, but how well you can recover. But as a general idea, if you don't have the capacity to do the first round unbroken then you need to think hard about scaling this thing.

PURPOSE
Blur the line between strength and stamina.

NEW TO CROSSFIT SCALE
Scroll back a few workouts and do one of those. Maybe the deadlift/burpee box jump one. Practice these two movements as a warmup or a cool down.

TRAINING SCALE
As is, scale the movements so you can do strict handstand push-ups and keep the pace where you'd be breathing heavy afterwards.

PRACTICE SCALE
Lose the timer, kip the hspu but keep the descent slow, don't let the legs sag on the pull-ups.

GROUP SCALE
Team workout style. 200m run wile the partner practices handstand push-ups or L-pull-ups. AMRAP in 20,

INJURY SCALE
Pick two movements that tax similar body parts and do an AMRAP in 20 minutes. Keep reps at something over 20.

WARMUP
This is one of those workouts that would allow you to fill the warmup with skills you aren't good at. Pick 5 or so and go through them until you feel warm.

GENERAL FEAR LEVEL: 4

INTENDED STIMULUS
.
Uff! High skill, high volume, and lots of shoulders. This is a harder stamina workout that will demand a lot of your upper body muscular capacity. It will also demand a lot of your trunk muscles. We want to practice pulling and pushing with arms and shoulders in a similar shape. We also want this pulling and pushing done with a very hollow body. When doing handstand push-ups against the wall, and especially when kipping, it is easy to let go of the trunk. It makes the pressing part of the movement easier ... initially. Over time it also makes the movement less productive, keeping you stagnated. Today focus on having that beautiful hollow body on the handstand push-ups. Because of the L-sit position of the pull-ups, this will get harder and harder. It does not matter, put your big kid pants and fight. In CrossFit we love mastering the basics because we know that it will guarantee long term sustained success. That's exactly what we are doing today. Focus on those awesome shapes. This is a longer workout that you should aim to do under the 18-minute mark. Let the HSPU part decide your rep scheme. Pick a number for the longer set that you could do unbroken when fresh if you were going to go for it. If you are modifying the movements, make sure you practice both the pulling and pressing stamina, as well as the inverted hollow position of the handstand and the L-sit/tuck hang position. The options below can give you some ideas. FIGHT!


▶ OPTION 1
18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups

▶ OPTION 2
11-9-7-5-3-1 reps of:
Pike Presses
Pike Push-ups
Strict chin-ups (assist with box if needed)
Hanging L-sit/ tuck hold (1 second = 1 rep)

▶ OPTION 3
9-7-5-3-1 reps of:
Plank to pike walk
Seated Dumbbell Press
Strict chin-ups (assist with box if needed)
Hanging tuck hold (1 second = 1 rep)

Warm up for 200121:
GENERAL WARM-UP

3 rounds of 30-seconds of:
Single-unders
Crab walk
Inchworms

SPECIFIC WARM-UP

L pull-up
3 sets of:
Lift right leg for 5-sec + lift left leg for 5-sec (with bent legs)
3 sets of:
Lift right leg for 5-sec + lift left leg for 5-sec (with straight legs)
1-3 strict pull-ups (or 3 jumping pull-ups)
1 pull-up with right leg extended
1 pull-up with left leg extended
1 pull-up with both legs extended (bent legs)
1 L pull-up with straight legs

Handstand push-up
1 rep of 1 kick-up + 30-second handstand hold (*scale to pike)
2 sets of 4 negative handstand push-ups
2 sets of 2 handstand push-ups

Practice round
3-2-1 reps of:
Handstand push-up
L pull-up