남(m)/47(Korean age 47 Western age 46)/171cm/94kg/2202014/
3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups
Then,
Row 1,000 m for time
Post total dumbbell load as a percentage of body weight, and post row time. /
20분18초/
월요일 저녁와드

CFWUx3 sub db bench for dips 40*7 45*7
5:30

Suspension ring press ups with hands below feet (10,7,7). Strict ring L pull ups (5,5,5). Then 5 rounds knocking hell out of heavy bag for 50/10 seconds. Subs due to injuries to wrist and knee. No rower.

5:44 80% of BW or 70# DB's

79% BW but incline DB press and 9 reps per round-immediately after each set did 5 supinated grip explosive L pull-ups with the bar contacting my nipple line or thereabouts. 1 more rep each round than last time. 

Need to get heavier dumbbells. 3:43.5 row
(10.6s over last time which was a PR) Felt shaky and weird today and had bad HR recovery times. 


190/40/69”

30 kg dumbbells 
4 min row (no meters)

subbed 60# dbs, and subbed 10 BPUs for row

10:05

M/36/5’7”/165lb
RX
part A = 2:50 (22.5kg DB)
part B = 3:52 (1k row) 

85%. 3:44.9

Barbell bench 175lbs = 103%
LPulls on rings
Sub bike for row

11m 30s

Just realized I biked on all 3 rounds

Barbell 55 kg (72%)

Row 3:52

70# DB (80%)
3:45 row

40/M/178/71”
65# DB’s
L-sit P/U as Rx
-Methodically 

1k Row: 10 years of CrossFit, never wrote down a 1k time so nothing to compare it to. But....
3:27.9 

20kg db =40kg out of 87kg bodyweight (46%)
L pull up not unbroken
3’41" Time for part 1
then 1k Row 3’59"

I'm 210 lbs.
Used 75lbs DBs = 71% bodyweight.
That was max available, so I did 14-9-7 reps in 4:10.
Row was 3:26

M/35/5'10'/190

Presses: 80s (84% body weight)
Row: 3:06

Completed 2020-02-10
50 lb dbs, 5 strict pull-ups
1000m in 3:47

90# DB / 50% BW, 3:34 row

32yo
Male
RX... ?
2x35kg DBs at 80kg BW. 87.5% BW. Last set was broken 4-3 for bench press.
total time: 7:53
row time: 3:35

I guess the 3 rounds were meant to be strength training, as they were not "for time." Anyway, I was limited on time, so just treated the whole thing as a MetCon. I did 10k row/run yesterday, so biceps were on fire. Feels good. Nice job, everyone.

Brazil| lenguage

Warmup: hand stand holds, stalder drill, hollow Arch.

Bench Press: 5-5-3-3-3
Bech over Row. 5-5-3-3

Wod : dumbell 35kg (75% Bw), Row 750m. Time: 10'

Thank you for reminding us of this study. Richard Feinman and I were having a debate, following his article, on the value of the Roy Taylor calorie-reduction diet, as opposed to the Sarah Hallberg carbohydrate-reduction diet, in treating type 2 diabetes, and that debate feeds into this article. I think (but this is only speculation) that the two diets' effects can be reconciled if we view the synthesis and/or storage of triglyceride by the liver as central to the initiation of insulin-resistance, because both CHO directly, and calories indirectly, will stimulate that hepatic TG synthesis/storage. If so, the next question would seem: why would a patient choose one diet over the other?
Another question could be: shouldn't someone formally review the two diets against each other in a peer-reviewed article?
And a final point is to comment, ruefully, how the misleading Ancel Keys paradigm effectively obscured the importance of this low-CHO stream of scholarship. Atkins did his best to sustain that alternative paradigm--as of course did Michael and Mary Dan Eades--but it seemed to require Good Calories, Bad Calories to tip the balance back to sanity and good science. Why did it require a journalist's, as opposed to a scientist's, book to do that? Is it because, ultimately, all scientists are seen as tainted (or taint themselves) by their adherence to one paradigm over another; and that only a journalist with no skin in the paradigm game can afford to be wholly dispassionate? Or was Taubes simply lucky in his timing, and his book came out (2007) just as the scientific consensus tide was beginning to turn anyway?

All have at home is 2 20kg kettlebells, so max reps on the bench:
15/20/20
L-pull-ups on rings.
Subbed row for 100snatches (actually 96) snatches with a 20kg KB
https://www.instagram.com/p/B8UAXRFHTsw/?igshid=dkvl56hutxyk
4:42.
M 43/1.78m/77kg

70 lb dumbbells (84% be)
4:10 row

3 rounds 
7 X 75lbs dumbbell bench press (100% total body weight)
5 L pull-ups 
all sets unbroken

Row 1,000 meters. 3:43

thought that I could sustain 1:45/500m pace for the distance. Started falling off pace just past 500. Need to work short distance power. 

Bench @35kg DBs
Row 3.27.3

Had the stomach bug yesterday! Felt like I did a killer core workout without having done anything! 😂

Did this today with my heaviest dumbbells. 52.24% of my BW! Unbroken on everything! No rower...so I did 4 minutes of Non-Stop kettlebell swings with my 55# KB. Did regular swings for a min. Then, around the body right for a min. Then, another min. of regular swings. & then, last min. of around the body left! 

3:05.1 ..... so much pain! 

BUT: we do have a very limited view of what our ancestors really consumed, and evolution cannot be limited in time: we are just the result today of millions of years of adaptations, and humans have genetically adapted to very different environmental factors. It would be detrimental to draw generalized dietary guidelines for what could be very different metabolic responses to caloric intake. 

Only have 45# DBs, so warm-up with the DBs but scaled to barbell bp 165# (87% bodyweight) to get to the stimulus of 7 reps. Otherwise Rx.
Row 3:41

Rx 
75# DBs - heaviest I have - 77% BW
3:46 row

Scaled and subbed to
21-21-19 bench press with 39# DBs
5-5-5 very slow, strict dead hang pull-ups 

row in 3:57.4

57/5’8”/160

150.5 # barbell bench press @ 152 body weight 
strict L sit pull ups
3 rounds not for time 

1000 meter row 3:45

75lb DB’s round 1 (86% BW)
80lb DB’s round 2&3 (91% BW)

3:37 row

Scaled to 3r:  
7 db floor press, 25# dbs
5 db  shoulder press, 25# dbs
Then, Row 1k; 4:29  

2x30k 66% 
4' skierg 

3rds
87,5%, 35kg × 2 db @80kg
5 strict L pull up
04:05


rowing
02:55

27 | M | 203 | 6’ 2”

3 rounds of:
7 dumbbell bench presses 
5 strict L pull-ups
Then,
Row 1,000 m for time 

99%
4:00

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups
Then,
Row 1,000 m for time

82%
4:00

7'26" 81%

Messed it up did all three round for time and did a row in each of my three rounds, my fastest row is about a 2:08 pace

Used 45# dumbbells and did 10 reps instead of seven, most I had for 50% body weight

16:30

Oh well it was still a pretty awesome workout

33yr / m / 200lb / 6’-1”

55lb DBs (heaviest I own)
strict L pull-ups 
(3:35)

1000m Row
3:45.1

M/19/159#/5'8"
70#(88%)
4:40
Rx

12:02 option 3.  40# DB 15/14/9 reps and 4:10 row

75% Rx 

then,
3:24.6 Rx 

5’8” / 170 lb / 21 / M

Rx’d
85 lb dumbbells, 100% bodyweight
Row 3:47

40yo
175cm
83kg

DB 2x30kg (72%)
RX
row 1’56/500m

16’45

Derek Eason
CrossFit Train 
Corvallis, Oregon 


80lb. Dumbbells ~ 100% of Bodyweight

1000m Row   3:45.5

Rx 35# DBs (56% BW)

100 burpees 6:35(PR?)

(The most recent 100 burpees I can find in my sloppy notes were  bar facing 9:02. )

I remember the 1st time I tried 100 burpees it took me 14mins. That was at least 6 years ago so I'm happy that even though I'm older I'm in better shape! 💪🏻

35/195/5’9/M

Rx: 56% of BW (55lbs DB’s) heaviest at gym.
time: 1:29

1k row: 3:29.8 

65-lb Dumbbells at 155-lb BW, Full L Pull-ups (8:10)
3:41 Row

190123
65-lb dumbbells at 150-lb BW, Tuck LPull-ups
3:49 Row

70lb dumbbells, 70% BW. Finished row in 3:37, took about 8 min for the whole thing

Bench press load: 90-lb DBs  = 90% BW (7-7-10 reps)
Row in 3:28
m/51/5'11"/200#

Rx. 70#db. Body weight 192# (140/192 = 73%). Row 1000m in 4:23.

Managing shoulder issue means I don't go crazy on bench or shoulder presses. I consider preserving form and avoiding additional injury to be a successful workout. :)

9:39
bw 210 
70lb dB 

2020/02/05

3 rounds:
A. AMRAP w/ 50# DBs (60% of BW, heaviest DB avail.) 
8, 7, 6
B. Strict pullup, L on descent 
5, 5, 5 (broken)
10:58

Row 1,000m - 4:30
Damper on 3, no foot straps. 

M/38/6'/165#

77% and 3:32.3.  same weight and ~5s slower, but I am a year further from 40, so this is a victory!

At work, 70lb DB’s (heaviest we have), 68% of 205 BW. Did not do this for time like last time until row. 
3:42 row, 1 second faster than last time. 

70% - went to failure on the last set of bench which was 15 reps

1,000 m row - 3:26 (PR by 9 seconds)

Part 1 6 min flat 75 dbs ~ 40% bw per db and ~80% total db weight per bw 
Part 2 3:46 1k row
Total time 10:53

Presses: 53lbs dumbbells (PR and I had more to give) = 73% of bodyweight
Strict LPUs: palms forward, wide grip (on LPUs, I normally use chin-up grip)
All sets unbroken

Row sub: 40cal elliptical trainer (500m) = 3:50

35% Bw dB bp 7x3
pull ups 5x3
3:04 row

As Rx. DBs 2*45# = 90#. 90#/155# BW = 58% BW. Row 1000 m, damper 4, pt4m21s (PR). M, 5'8", 51 yo, 155#.

3 rounds: 7 bench press (45 Lb), 5 ring rows
500 m row

7m 56sec

3 Rounds 

7 DB Bench Press 25kg
5 Strict Pull Up
1000m Air Bike 

11’51”

82% body weight

3:49 row

35# DBs, strict L-sit pull-up attempts first round, second two rounds Kipping pull-ups with slow L-sit negatives
1,000m row in 4:03.

3:31 row
Did 175 bench press as a sub for dumbbells (heaviest dumbbell I have is 50 lbs.)
M/41/5’8”/160

50# DBs, incline bench, pause press
Strict L-chinups
2:28
20 DB-over burpees
20 SDHP (20# DBs)
2:32
5 min flat, 55% of BW

Subbed
barbell BP at 135#
77% of bodyweight
strict L pull ups
untimed, but kept moving--guessitmate @ 5/6 min
Getting so much better at strict L pull ups, yet soooo much room for improvement:)
1000m row
4:40  
m/49/175
compare to row was 4:45
and 50# DB's.

7 x 25kg DB’s @65kg BW
7 x L-Sit Pull-Ups

1k Row - 4:10

80lbs x2 (84% BW), all sets unbroken, PR on weight and set execution.

3:19.5 (8.2 sec PR), 🤢🤮

34/m/196lb
60lb db bench should have went heavier.
L-pullups are rough on the abdominals
Lost a bit of my soul in the first minute of the row.
9:30 total time 4:10 row

Bench press 61% body weight
1000m row 5:48 (subbed 50sdhp,20 burpees)

50% bodyweight on dumbbells (2x17,5 kg @70 kg) 
4:10 row 

30kg x Db 70kg BW 
row time 4’08”

7 DB press @32.5kg each
5 L-sit chins
1000m ski erg (bad choice - lats and triceps smoked for press and chins)

14 mins 53s read it as 3x 1000m! Idiot!

7  30 kg dumbells 80% bodyweight
5 L pullups
Time 5:10
1000 mt row 4:25
Total 9:35

Weight 170#, 82.5# dumbbells. 1k row in 3:28. Legs started dropping on L pull ups.

This nicely highlights that a calorie is not just a calorie;  i.e. a fat calorie is metabolically very different than a carbohydrate calorie. This is, of course, in spite of the fact that both can raise the temperature of a kilogram of water by one degree. The difference? For one, water doesn't have any hormonal regulation or complex intracellular interplay. 

174cm/74kg/29age/Dumbbell：25kg*2.：6‘30’‘.
https://youtu.be/TwKLzoyQFnc

Champions Club Scaling Notes

RANT
One of the things we've been doing this month is subbing rope pull-ups for regular pull-ups. This is not the regular lay-down-to-standing rope climb scale, but seated pull-your-hands-under-your-chin while keeping the feet on the floor. We have 8 ropes and this is easier to scale (angle back or up, stand up or sit down, adjust hand height) than ring rows and it also allows for more of a vertical pull than ring rows. I have no idea how well it will work, and I'm sure I'm not the first person to do them, just thought I'd share it.

Check the compare-to for last time's scaling notes.

ps. Sheesh! I was putting a lot more effort into those notes at this time last year! I need to step it back up!

INTENDED STIMULUS
.
Simplicity is effective. Complexity, well, is complicated. Coach Bryan Rosen is always calling us to do less better. Today is an excellent day to practice exactly that. This is a two-part training. In the first part, the focus is on strength. Take your time here and focus on producing good reps at the edge of your capacity. We have a pressing spine-extended movement paired with a pulling spine-flexed movement. This is a classic combo, but for it to be effective, make sure those shapes are there. The press is forgiving with poor mechanics. What we mean is that you can get the rep with shitty form. You have to focus hard on the position of your shoulder blade in relation to your spine and arm. Be super conscientious.  Choose a variation of an L-sit pull-up, that allows you to work your pulling capacity while also working on flexion at the hips. In the second part, the focus is on power and short distance rowing. All athletes should go for the prescribed distance making sure that their capacity is greatly challenged. Today, make yourself proud!


▶ OPTION 1
3 rounds of:
7 dumbbell bench presses
5 slow AF negative L pull-ups

Then,
Row 1,000 m for time

▶ OPTION 2
3 rounds of:
7 dumbbell bench presses
5 slow AF negative pull-ups
5 slow AF hanging leg raises


Then,
Row 1,000 m for time

▶ OPTION 3
3 rounds of:
7 dumbbell bench presses
5 reverse row sit backs

Then,
Row 1,000 m for time

What is the time cap for the 1000 mts? Kind regards

EGlobo scale: as rxed.  If no rower is available sub an 800 meter Sprint, 50 calorie assault bike sprint, or 40-60 burpees.  If your pullup bar doesn't allow for l sit pullups (lat tower or Gravatron) do strict pullups and 2/1 v-ups. If your Globo doesn't have heavy enough dumbbells do AMRAP sets and note weight and reps.  If without a pullup bar sub heavy lat pulldowns and 2/1 v-ups.  Bodyweight sub is 5 l-sit pullups and max hand release pushups per round, and 800m run or the burpees. 

Warm up for 200205:
GENERAL WARM-UP

1 round of:
100m row + 10 PVC pass-throughs + 10 straight-leg good mornings
100m row + 10 PVC presses + 10 squat therapy reps
400m row + 10 hanging straight leg raises + 10 pull-ups/ring rows

SPECIFIC WARM-UP

Strict L pull-up
Hang from bar: 
Lift right leg for 5-sec hold; lift left leg 5-sec hold; lift both legs 5-sec hold

2 sets of 3 kipping L pull-ups
(Perform a kipping pull-up, but hold legs in “L” on the way down)

2 sets of 3 L pull-ups (or variation)

Dumbbell bench press
15 banded pull-aparts
Push up to side plank, 5 per side
Then,
10 reps of bench press with a light set of dumbbells
> Perform 3 sets of 5 reps building in weight to intended workout weight.

Rowing

“Pick drill”
2-3 rounds of:
30-seconds of arms-only
30-seconds of arms + body
30-seconds of full stroke

Practice round
3 bench presses
1 L pull-up
100m row, sprint