CFWUx1
22:46

24.06 partitioned to:
Strict pull 25, 55, 80 (horizontal row from 40)
Push 30, 60, 80
Sits 40, 70
Squat 50, 80
PR is 17.51 from 2013 and I think that was the last time I did it.

20:39

Got 15:17 RX today (20200501)

This is a good way to close out a Friday since the gym is closed:)))
RX 18’56”

1-8’22”
2-4’06”
3-4’05
4-2’20”

31:05

22:48 rxd. Better than last time. Situps unbroken. Pull-ups and squats broken: 14-13-12-11-10-9-8-8-6-5-5(10). Tried that and failed miserably on pushups but finished faster on pushups despite 3’s and 2’s most of the way through. Hammered the speed on the squat sets after the first 39. Leather grips used on pull-ups so grip got tough but spared my skin. Very not-cardio for me today surprisingly until the last 20-30 squats. 

185/40/69”

32:41

19:30 RX. 2 workouts prior to this so not fresh 

ring PU: 20:06

24:48 Rx (about 4 minutes slow today, rough)

subbed 50 pull-ups, burpees, and squats

11:42

(PR: 10:21, last time 11:55)

18:58 rx
180102 — 18:24 rx

17:35 rx 

40 pull ups in a row (pr) #mistake 

M / 172cm / 80kg / 35

Rx'd 24:14  chin-up took 12 mins and went down hill from there 

40/M/140lbs

RX'd 19:43
Pull-ups - 5:58, Push-ups - 5:52, Sit-ups - 5:38, Squats - 2:95

23:54 Rx 

14:40 PR
Rx
M/42/5’8”/160
previous PR was 15:13 in Oct 2017.

14:26 Rx’d 

24:30

modified to 5 rounds of 20 per movement

m/39/6’2’/210

24:18
Butterfly sit-ups

14:53 RX w/ an extra 10 SU accidentally! In a sleet/wind storm. My grip got blown up trying to not slip off! 17 strict t2b, tempo pistol squats, 60’ handstand walk, Dave Durante 1min. hang core drill & a 1 mile run. 

15:44 rx
M/51/5'11"/175

19:31 rx’d 
pull ups in Singles 

29.55

Traditional pushups, squats, situps with no ab mat. 

Pullups started as traditional non-kips, then went to jumping pullups as fatigue set in. 

Rx’d

First Angie

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Time 28:32

I had not done this bench mark yet.  Very humbling workout. 

Scaled and partioned into sets of 10 for a 20 minute AMRAP. Completed 8 rounds and 7 pull-ups of:

banded pull-ups
push-ups
sit-ups
squats 

First split jerk workout, results there.

15:28 RX

43/1.78m/77kg

Bw: 88kg
Timecap: 22'20"

Rx, 28:23...tough, 1st Angie

PU 12:52/pushU 4:41/situps 6:11/sq 4:39

RX: 17:21

had to focus on pull ups with no Grip nor chalk, honest push ups, unbkn sit-ups and squats. 

good job everyone. I’ll be checking in the comments regularly starting today 🤟🏻🤓

cheers from Brazil 🇧🇷 

22:52 Rx 

Muito Obrigado Pedro, Tiago e Fede, excelente trabalho!
Sem dúvida, um fim de semana em grande!

	Having your coaching put on display, broken down, and critiqued again and again in front of a group of peers who are strangers is nerve racking, to say the least. That said, Doug, Eric, and Katie managed those anxious and could be disheartening experiences with so much kindness, insight, and education.  
	Again and again they brought it back to the basics. Showing us the value in keeping our coaching cues simple, direct, and impactful. They helped me personally become aware of a major blindspot I had in “seeing” when coaching. I walked away from this weekend with a substantial increase in my understanding of how to be a better coach, with concrete and actionable feedback and information to move forward with. Thank you for the great L2 weekend Eric, Katie, and Doug. You guys are the best. 

Rx 20:49

Jackie:
70 ring row
80 knee push up 
90 sit-ups 
100 squat
18:42

Rx’ed 
=12:05

Edit: did not record splits, just sent it.

25:26. 
85 kipping pull-ups, got a tear on the side of my thumb, finished up with 15 strict horizontal ring rows 
100 strict push-ups 
100 Abmat sit-ups 
100 air squats 

Just jumping back in; 16:57:32 🔥💪🏻

22'08" Rx

23:34 Rx

another weakness 

5’8” / 171 lb / 21 / M

Rx’d 17:58

24.38
Broke up the 100s...tough one😅

First time following .com. 
New dad, let myself get out of shape and figured now’s a good time to give it a shot in the garage. 

25:44 Not RX’d: 10rounds of 10’s 

First Angie WOD
19:41

19:20 Rx
Kipping PU - 7:00
Pushups - 4:00
SU (unachored, butterfly) - 5:30 (ouch - so slow today!)
Squats - 2:50
Haven't done this one in years. Way off my PR (sub-15) back in 2016 when I was something of an Angie-freak.
m/51/5'11"/200#

Ótimo fim de semana em Sintra, Portugal. 
Obrigado ao Pedro, Tiago, Fede, e André por todo o conhecimento transmitido.
 Foram super eficazes e lideraram as palestras e partes práticas de uma maneira extremamente profissional e aberta.
💪🏼💪🏼💪🏼

Angie
20:13 (PR) Rx

Compare to: 20:45 Rx

32 seconds faster I'll take it! 

50
60
100
100

Such an amazing weekend with some of the best instructors I have ever met! 

100 strict pull-ups (assisted the last 50) - 8:02
100 push-ups (5:27)
100 sit-ups (6:30)
100 squats (2:28)

Total - 22:27

M/53/155#
Rx'd 16:22

Rx(ish) did strict pull ups so Rx but could of been faster
19:58 and it was partitioned 

Started my journey at the beginning of the year, I am getting my body ready for my 30th birthday! 
33:50.29 

Awesome time this weekend in Slough UK, very educating.
Great content delivery and practical sessions, you can always keep improving the basics (Air Squats etc.).
A big thanks to Coaches Ahmed, Angie, Davs & Ash.

19:54

Last time: 18:15 -- BUT today I
am stricter with pull-ups
use better form on push-ups
use ab-mat (pegged toes last time)
do consistently deeper squats

So while it's a slower time it's probably a better showing

Huge thank you's to Pablo, Yurri, Jess, and Crossfit Connex in Madison, WI, for this weekend's course. It was a great opportunity to see three different coaching styles breaking doing the core movement patterns in small group settings with the variety of cues to add to arsenal. They really exemplified making each person in the group feel supported and coached. Good luck to all the participants in the course with your next steps!

Had a great weekend at the L1 seminar in Madison. Also, got my first strict muscle up! Thank you Crossfit Connex, Pablo, Yurii, and Jess. Hope to see you all in August!

Great training crew and facilities in Madison this weekend.  Very good information and insight valuable for everyone seeking health through fitness with crossfit. Thank you Pablo, Jess and Yurii!

16:56

Pullups - 6:44
Pushups - 3:45 
Situps - 4:15 - unbroken
Squats - 2:11 - unbroken

Last - 180331 - 23:18

Had an awesome time at Crossfit810 this weekend. Joe, Andrew, and Jen did such a great job teaching us about crossfit and helping us work towards achieving our goals to become CF-L1 trainers. Thank you very much!

The L1 was really informative!  Nice work Pablo, Jess, and Yurii!

19:54 Rx PR!

26:18
pull-ups were banded and 20 of them I had to sub trx rows
push ups were on my knees

Angie rx'd
20:22 PR
previous pr was 20:55
Went into this wod thinking my pr was 20:22 so I was a bit disappointed (happy to tie it, but thought I was doing better)
then after searching compare to's, I find out I pr'd by 33 seconds:)

m/50/175

23:13 

Great Course and professional hosts in CrossFit Green, Dublin this weekend. Thank You. 

M/45/6'2"/185#

Angie...still nursing elbow wanted to break up the pullups so partitioned this to 10 sets of 10....15:36

19'55''

Had such a great time expanding my tool kit, with such a great group of people and awesome staff members!!  Thanks to Croasfit Connex!!

Ótimo fim de semana em Sintra, Portugal. Obrigado ao Pedro, Tiago, Fede, e André por toda a atenção e conhecimentos recebidos. Foram super informativos, prestáveis, e lideraram as palestras e partes práticas de uma maneira extremamente profissional e aberta. Recomendo a 100% 💪 

es hat so viel Spaß gemacht auf dem CrossFit Level 2 in Frankfurt!  Schön wars, alte Freunde zu sehen und neue Dinge zu lernen!  Mac 

Angie
100 pull ups strict
100 push ups strict
100 sit ups
100 squat 
Time 29: 35"

Intermediate here
Opted for Option 1 presented by Juan but modified...
70 ring rows
80 box push ups
90 sit ups
100 air squats
Came in at 19:10

Awesome weekend on the L2 at CrossFit Glasgow - full of knowledge bombs and making me aware of myself and how I coach - can only get better now! Thanks to Karl, Andy and Elie!

Wasn’t sure what to expect, but the coaches at the course in Slough UK made it such a fun, informative, educational, professional but also a thoroughly enjoyable weekend ... the weekend passed so quickly and I learned heaps ... a big thanks to Coaches Ahmed, Angie, Davs & Ash ... and the other attendees were ALL so lovely and friendly. Now to wait for the test results 🙌🏼

13:38 RX
Just beat 14 min time cap.

Always an awesome experience @ 810 CrossFit with Coaches Joe, Jen, & Andrew. This community never fails to inspire me!

RX:19'30''.
https://youtu.be/I0gffbuopIM

This weekend was awesome at L2 course! The coaching, people, and learning experience was great! 100% recommend. 
thank you Katie, Eric, and Doug

Had an amazing experience at 810 in Grand Blanc. Gained so much knowledge from Joe, Jen, and Andrew !

Champions Club Scaling Notes

RANT
Finished up the Level 1. In the past the revalidation was $500, this time it's $1,000 for everyone. For my purpose and what I wanted to get out of it, it was worth every penny. I know I got into this pretty young and haven't been a part of any other strength and conditioning organization or program, but I just don't understand how you can learn the core stuff then come back and think, "nah, I don't think this is it." The foundations of CrossFit seem to get stronger as the years progress.

PURPOSE
Test our gymnastics stamina.

NEW TO CROSSFIT SCALE
If you think you can finish in under 20 minutes, try it as ex'd. Just make sure you cool down. If not, then do AMRAP in 20 minutes of 10 reps of each.

TRAINING SCALE
As is

PRACTICE SCALE
Strict midline positions on everything, sub half ROM GHDs for sit-ups.

GROUP SCALE
As is, just stagger the start if needed.

INJURY SCALE
Pick any 4 movements you can do high reps of that will bring about a somewhat localized muscular fatigue

WARMUP
Anything to get you sweating a bit that includes jump ropes

GENERAL FEAR LEVEL: 7

Had a great weekend in Grand Blanc, MI at 810 CrossFit. Joe, Andrew, and Jen did an amazing job getting us ready to coach and teaching us some amazing things!

Great weekend and great L2 coaches Doug, Katie and Eric at Crossfit Spearhead Utah! The seminar staff never disappoints! Appreciate all your training and feedback! All so valuable and spot on. 

Globo scale: as rxed.  If you are doing strict pullups or lat pulldowns due to gym setup, scale as needed (pullups should take 7 minutes at most).  Hotel/no pullup bar sub add 33 reps to pushups, situps and squats, or find a park with a pullup bar, or find a railing to do 100 inverted rows.

Fantastic weekend and even better coaches at 810 Crossfit, Grand Blanc, MI for the L1!

GENERAL WARM-UP

2 rounds for 30-seconds of:
Push-ups
Lunges
Plank
Jumping jacks

SPECIFIC WARM-UP

Pull-up
10 scapular pull-ups
10 kip swings
10 jumping pull-ups
5 pull-ups

Push-up
10 scapular push-ups
5 tempo push-ups (5-sec down, 5-sec hold, 5-sec up)
5 push-ups

Squat
10 squat therapy reps
10 air squats

Sit-up
7 slow and controlled sit-ups
5 sit-ups

Practice
3 pull-ups
3 push-ups
3 sit-ups
3 air squats

Awesome time this weekend in Madison WI at CrossFit Connex. Pablo, Jess and Yurii were the best. Thanks for everything guys!!

INTENDED STIMULUS
.
Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.
With that in mind, let's analyze this longer stamina piece. Part of the six original benchmarks, "Angie represents about 20 minutes of continuous work. Even with the necessary breaks in the pull-ups and push-ups the exertion is largely steady from start to end. For most, the tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout." (Glassman) Today in your scaling try to preserve that stimulus. Scale the skill difficulty or the number of reps so that you can get each movement done in at most eight minutes. Keep in mind that today we are looking to put you in the intersection of muscle endurance cardiovascular fatigue. Because of that using the band is a good way to assist both push-ups and pull-ups today. For the sit-ups, anchor the feet, if you feel like the volume is too high.  
And always remember, when performing these Benchmark Girls, dedicate your training to all the CrossFit women athletes that defy preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future.

▶ OPTION 1
For time:
70 Pull-ups
80 Push-ups
90 Sit-ups
100 Squats

▶ OPTION 2
For time:
80 Banded Kipping Pull-ups
80 Banded Push-ups 
80 Sit-ups
80 Squats

▶ OPTION 3
For time:
30 Kip Swings
40 Straight-arms Ring Rows
70 Bench Push-ups 
70 Sit-ups with anchored feet
70 Squats

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

▶ BABY NEWS: The wife is healthy and recovering. The baby is healthy, growing and cute AF. We are a happy family. I love to be back, there was a lot of good fitness last week. Here's to next week! Let's start this week with Angie, hell yeah!