남(m)/46/171cm/99kg/221206/
30-25-20-15-10-5 reps for time of:
Burpees
L pull-ups
Post time to comments. /
40분만 실시함/
20회중 버피 4회/
화요일 저녁와드

CFWUx1 (it was getting late)
32:32

25:22. Burpees rxd but scaled to tuck pulls for 24,21,17,12,8,4. Given my time I should probably have scaled further but I don't like scaling burpees which feel like all body to me and it certainly did the business.

scaled to kipping pull ups
15:29

RX 27:37 Yeah :)))

28:29 rxd. Supinated grip L pull-ups. Started in sets of 6 then 5 then 4 and so on until I was doing 1s on the last round. Tried to only switch to a lower number when I had to. Core got more tired than expected but it was nearly matched by my pulling stamina and cardiovascular endurance. 

188/41/69”

23:00 rx’d

19:00 - scaled to 20-15-10-5 which was the right call considering I'm around 200# right now.  L-pulls were assorted grips and kipping w/ straight legs and feeling elbows right now.

34:36

This is the most inspiring thing at this moment. I needed this, good job to this athletes and their coaches!

at home: skipped set of 30, and subbed superman for pull-ups

13:32

M/34/6'/175#

29:29 RX

23:23

19:48 s
burpees
ring rows
ab mat sit ups

26:40 - Rx
Got a few sets of L pull-ups, instead of only singles (like what happened during that HSPU L Pull-up workout)

Option 2
25'29"

5’8” / 171 lb / 21 / M

Rx’d 20:40

M/ 46/ 136 lbs/ 5’-6”
As Rx using rings for L Pull Ups 
30-25-20-15-10-5
Burpees
L Pull Ups
Completed in 17:49
Burpees were done at a good steady pace. I did take a very short break for like 10 seconds after about 24 first round and after 18 second round and after 15 third round. All others were unbroken. I tried to bang out the L pull ups in larger sets but not getting too wiped out so I could bounce back quickly. Started in sets of 8s, then went to 7s and eventually went to 5s and 4s. 
good workout but I thought I would have completed it faster. 
Ran a 5k with my dog in the woods early this morning and played with the kids in the afternoon. 

30-25-20-15-10-5 reps for time of:
Burpees
strict pull-ups were 18-15-12-9-6-3

18:41

In light of COVID-19, data from all reported countries indicates 99.1 percent of those that died had a chronic illness. And I would argue the 0.1 percent likely had an underlying co-morbidity that was undiagnosed. This is harsh in many ways, but it is factual. New reports indicate those with type 2 diabetes may also be at the higher risk of contracting the virus. 

"Experts interviewed by Medscape Medical News noted that diabetes is associated with double or triple the risk for infection from COVID-19, independent of CVD or other medical comorbidities." 

That's risk for infection, not death. If this virus thrives off high glucose, which this statement from the same article suggestions: 
"Although the mechanism of this increased susceptibility remains unclear, research suggests that high blood glucose levels may lead to reduced functioning of the immune system.” I wish all those at risk would seriously consider at keto diet to help off set their risks. 

The athletes in this video are profoundly changing their lives. They are practicing the very best preventive medicine, in the short term and in the longer term. It is extremely hard and scary to start a new regime and these athletes have earned my respect for their work. They've showed up and started, which is the hardest part. I only wish everyone could watch this and feel so inspired. 

Thanks for sharing their stories. 

16:13 Rx'd

First workout 
Male, 21 years old, 5-9 185 lbs

21:25 rx’d 

27:33

burpees and kipping (no L) PUs

ugh

m/39/6’2”/210

Sc Pull up (alt wide grip/close grip/chinup with lsit on chinups only in sets of 5)

26:41

7:16/6:50/5:31/3:45/2:15/1:02 in sets

30-25-20-15-10-5 reps for time of:

Burpees
Dumbbell row 
Seconds of L-sit (floor)
14-kg. dumbbells

TIME: 38'22"

21:15 Rx’d 

As rx'd, 27:11.

Stepped into/out of burpees to keep knee out of flexion - slow and steady.  L-pull-ups in sets of 5 most of the way through, with 20-30s breaks.  In later rounds, I had some 3's and 4's.

47m/5'10"/180

29:04 RX
notes: had a stressful week with little sleep last night. A bum right knee...been programming stuff I can do. 

M/64 
Rx: 29:06

Statements like "This is part of a “dramatic change” in CrossFit’s marketing, says Eric James, Ph.D., a professor of communication at Metropolitan State University of Denver." MAKE ME CRAZY!

There's a clear lack of understanding about CrossFit programing at the core of that statement. There's nothing new here, in fact the opposite, these principles are foundational. 

Check out the photo in this post from 8 years ago: http://www.crossfitsantacruz.com/workoutoftheday/2012/01/13/everyone-can-not-everyone-does
"We like to say that, "CrossFit is for anyone, but it is not for everyone." What we are trying to say with that quote is that no matter your fitness level, no matter your age, no matter what, CrossFit can be for you. But, not everyone will want to do CrossFit. The hard work, the diligence to being a beginner before being elite and the humility to fail in front of others prevent some from participating. Scaling and modifying workouts is at the heart of what we do, making workouts appropriate to an athlete's physical and psychological tolerances."

31:28 RX 

I am a 75 yo MD-L1.  Since getting motivated by Pat Sherwood's talks at the DDC, I have gradually accumulated 8 such derelicts who submit to my training.  After practicing medicine for over 40 years, I know that I am helping people now more than ever before.  Although my group seems extremely thankful and gives me much praise, I don't have much confidence that I am the best coach for them.  Often I think that a younger Coach would do a better job.  Often I think that I am learning more from them then they from me.  I wish I lived near Scott's Valley and could come watch these classes and learn more about special exercises and scaling for the elderly.  This is a fantastic thing that CrossFit is doing, and it has given much meaning to my life to be a small part.            

31:42 scale to strict pull-ups 
shared an at-Home pull-up bar with my 14 yr old son

37:25  

CrossFit brings joy to our lives - it would just be brilliant to share this joy responsibly with our parents and their friends. This video is magnificent in capturing the CrossFit spirit we experience every time we go to a box. Thank you.

Not as rx'd
Dropped the round of 30, otherwise, rx'd
23:59
Never did more than 3 L-PUs together
7:25 for round of 25; 6:18 for 20; so... a steady slog

24:40 half reps on L-pullups

34:50
pushups killed me
did them with knee tuck and green then black band around behind

Rx’ed 
= 17:25

This was the second of my three workouts today. First involved GHD’s, Zeus rope DU’s, and SkiERG.  Third workout was AGOQ event #4.

Loved seeing this!!  So grateful to witness each of your journeys and to work with you each week in the gym.  Love our CrossFit Wellness family!

21'41"

Rx 23:30

Jackie Juan option 2
25:41💪🏻

22:11
30-25-20-15-10-5
Strict Knee Tuck Pull ups 
Burpees

23:01

So cool to hear how this crew is doing! Great video, can't wait to share this with my family. 

Can you please add nutrition facts to the receipts?

Rx 19:34

M/45/6'2"/185#

Scaled to inverted row the rest as rx'd 
17:15

30:23

24:58 Rx 

M/36/167

As rx’d

27:50

Got to where I was doing L pull-ups in sets of 2 😳 Jeez those burpees were awful. Wasn’t feeling it today but it’s done now ✔️ 

Thank you for sharing this terrific article drawing attention to CrossFit's ability to help all athletes! I cant wait for my box to reopen so I can propose we offer a class for our communities' parents and see how we can take it from there! Keep the tips coming on how we can make this a big success for our older athletes!

22:32 Rx 

Coaching these incredible people has been some of the most fun and rewarding experience I have had as a trainer.  

I am so grateful to all 6 of you. I lost 100 lbs doing CrossFit, and I was very touched to hear all of your stories. Emma, I too pondered my decision in my truck before walking through the doors. It's no joke, the struggle is real! Remember you are what you *do* every day, so keep adding up the good habits!

20:36 Rx
L-PU effected the burpees more then I thought they would.
m/51/5'11"/200#

Sub strict pullups
26:20

Tough to maintain a passable “L” on those pull ups but I think all reps counted. Mental focus on the pull ups was more than I anticipated but no complaining here. 
16:50rx Male 45yrs 156lbs 5’9” 

24:43 rx

28.56
L pullups done strict straight legs. 

Legendary workout. 

24'00''

L Pull  Up was  hard :-(

23:03

Thank you guys for the scaling options and no equipment options!!!

scaled:
burpees 21,18,15,12,9,6
banded strict pull ups 15,12,9,6,3,1
tuck holds on rings 2x burpee reps for second on the hold 42,36....

time ended up being 26:22

haven’t done pull ups in a while but I think I scaled this right as I could keep moving but it definitely was a grind come the 4th round

19:40 Rx
with angled pull up bar in park. :-(


Working from home in DC with all the gyms closed. Great to have the main site giving WODs that can be done without a gym. 

30-25-20-15
Burpees
Strict Leg-tuck pullups
21:56 (set 20 min time cap but finished round of 15

This is a very interesting workout because you have a very metabolically demanding movement in the burpee being combined with an L pull-up which will be much slower paced. I think I good goal for this workout is to strive for a variation that allows for completion in under 25-30 minutes. Here are some scaling options:

Burpees: The overall volume is high but is reasonable as you will likely have a significant amount of time between efforts due to the volume of L pull-ups. I will allow my experienced athletes to attempt the total volume as prescribed. For newer athletes or for those where the volume is too high, I will reduce the reps rep round. I consider the burpee to essentially be going from a lying position to a standing position. Athletes can perform any variation of that function relative to their current ability level.

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. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

Limited Equipment: This workout can easily be done at a park if you are able to get there or you can do pull-ups from tree branches if you want (yes, this is ridiculous but it can be done!). If you don’t have access to a pull-up bar, consider some of the following options to replace the L pull-up:
1) Dumbbells
If you have a set of dumbbell perform dumbbell rows followed by L-sit holds.
2) Backpack
Perform rows with a loaded backpack or any household item to replicate the pulling movement the follow the rows by performing L-sit holds. You can increase the reps of this movement if the load is very light. 
3) Bands
You can perform a seated row with a band and have the legs straightened in front of you and raised off of the ground to replicate the "L" position. If the band tension is light you may even consider doubling the reps. 

31:22 Rx

Sets of 3 on the pull-ups and I was still near failure towards the end of each set.

30-25-20-15-10-5
Burpees Rx (Juan’s Carl Paoli video on burpees was SUPER helpful. Thanks, Juan!)
30 kipping 1-leg L-sit pull-ups, then from rounds 25 through 5 I completed band-assisted  1-leg L-sit pull-ups 
22:38

Burpees
Pullups

18:21

First garage workout. Between Comrade Murphy closing all the gyms in NJ and a buddy giving away his 305lb barbell set, no better time than now. 

Time 29':20"
So hard

Thank you for this, simply incredible. 

Nice to see this. Lots of positive stuff going on right now, from the physicians network to the “at home” series. What they are doing at HQ right now with their crew of seniors is really inspiring.

One thing the Men’s Health piece mentions is that it will be a PR disaster the first time “one 70-year-old has a heart attack or breaks their femur.” It will be a tragedy for sure and is probably only a matter of time. But how many seniors will languish away due to sedentarism? One thing I know for sure is that CrossFit will not back down. I’d bet all of CrossFit’s competitors have press releases already drafted to capitalize on the first octogenarian who skins a knee.

After the first rhabdo case, CrossFit could have watered down their program. Instead, they opened up a dialogue about rhabdo and brought more attention to it than anyone prior. I expect the same with regards to training seniors and special populations. Lessons will be learned. What we know for sure is that seniors desperately need functional movements at progressively higher intensity. What they don't need is some half-wit telling them to be careful with two pound dumbbells. Having someone in your life pushing you to be a better person is valuable at any age. Most children have that. Some adults do. But how many seniors?

sub:strict CTB.Injury recovering.
:19'28''.
https://youtu.be/hX9MduBIbHI

Thank you for posting! This is just what I need to share with those who are on the fence about starting CrossFit. 

Congratulations to each and everyone of the athletes on this panel. Your stories are inspirational. Thank you for sharing. A huge thank you to Coach Glassman for making this program happen, and to coaches Michele, Zach, Katie and Wes. You are all terrific!

Champions Club Scaling Notes

RANT
My first reaction when I saw this was, "HA! Yeah right!" I scaled this to 21-15-9 because I didn't dedicate very much time to working out today. But I think you can divide this workout into two parts: the conditioning part being the burpees and the strength part being the L-pull-ups. What's interesting, though, is there's strength (positional) components to the burpees and there's conditioning (stamina) components to the pull-ups. And your purpose for doing the workout is going to dictate where you put your emphasis.

PURPOSE
If I had to guess, I would say they want us to get a lot of gymnastics strength/stamina in today, but also challenge that by adding in some conditioning. "But why not running/rowing?" you ask. I would say because it's a lot easier to dog it on a 400-m run than it is to dog it on 35 burpees.

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
5 pull-ups
10 burpees
:30 L-sit (or L-hang if your grip is good)

TRAINING SCALE
As is, push the burpees hard

PRACTICE SCALE
100 L-pull-ups for quality.
*before you do each set, perform 8 burpees as fast as you can

GROUP SCALE
New to CrossFit scale, or if pull-up bar space is limited/too much sharing then skip it and do just burpees and L-sit

INJURY SCALE
Themes are: pulling, pushing, jumping, static hold, pulling (from the hips/midline), full-body, gymnastics strength, descending rep scheme. Pick two movements you can do that will challenge your strength and make up a descending ladder

WARMUP
Jump rope
L-pull-ups (if you can't do them in the workout)
Handstand
(insert thing you suck at)
(insert thing you suck at)

GENERAL FEAR LEVEL: 6

Kudos! CrossFit Instinct, Springfield, IL echoes very similar success stories from our Longevity classes. I too never felt comfortable in a gym but CrossFit has changed my life, cured me from pre-diabetes, hyperinsulinemia. I've learned from Coach Mike Suhadolnik you can never outwork a bad diet. Good nutrition is key: no processed foods, no snacking. Keep up the good work everyone!

Incredible!!!! I love every one of these amazing people!!!

Needed this today! 

Globo scale: as rxed.  Home modification: if you do not have a pullup bar sub V ups and super strict pushups for l-pullups. Finish by accumulating a 2-3 minute L sit hold. Otherwise as rxed. 

INTENDED STIMULUS
.
Oh man! Yesterday was all legs and lungs in a 15-20-minute window. Today is all arms, core and lungs in a 15-20-minute window. These two workouts are an awesome complementary pair. Today, you will be doing a total of 105 L-pull-ups. If you think that will take you longer than 8 minutes consider scaling the number. If you are modifying the pull-ups, try to preserve strictness and the L-sit aspect of them. Today is a good day for a combination of hanging tucks with banded pull-ups. Once you have decided the number of reps for pull-ups, think about the burpees. These repetitions don't need to be fast, however they should not destroy you. If you think they will, modify to no-push-up burpee. Just like yesterday this is a mental and muscular grind. There is just one way to go. Keep moving!

▶ OPTION 1
24-20-16-12-8-4 reps for time of:  

Burpees
L Pull-up

▶ OPTION 2
24-20-16-12-8-4 reps for time of:  

Burpees
Banded Strict Pull-ups
Hanging L-sit/tuck hold (seconds are reps, multiply by 2)

▶ OPTION 3
21-18-15-12-9-6-3 reps for time of:  

No push-up burpees
Banded Strict Pull-ups
Hanging L-sit/tuck hold (seconds are reps, multiply by 2)

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

GENERAL WARM-UP

2 rounds of:
40 jumping jacks
30 high-knees in place
20 groiners
10 inchworms with a push-up

SPECIFIC WARM-UP

Burpee
10 no-push-up burpees
5 tuck jumps
5 burpees

L pull-up
Perform 3-5 reps at each step:
Low-ring pull-ups (with both feet on the ground)
Low-ring pull-ups (with one foot on the ground; *scaling option)
Strict pull-up
Tuck pull-up
L pull-up

Practice
3-2-1 of:
Burpees
L pull-ups

For those staying at home:

▶ BODYWEIGHT WOD

30-25-20-15-10-5 reps of:
Burpees
Pull-up Supermans
Hollow rocks

▶ LIMITED EQUIPMENT WOD

30-25-20-15-10-5 reps of:
Burpees
Table Pull-ups x 2 
Chairs Tuck Hold x 2  (reps are seconds)