남(m)/46/171cm/98kg/221212/
or time:
Row 500 meters(1회당 3m)
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Post time to comments./
40분만 실시함/
로잉 2000m중 336m/
월요일 저녁와드

CFWUx1
25:31

20:35. 400,800,1600m on m/c @3% and 50,30,20 9kg weighted sit ups.

20:51

on GWT, subbed:

run 400m
25 TJs
run 800m
15 TJs
run 1600m
10 TJs

20:06

20:07 rx’d

I should've gone unbroken on ghd sit-ups but I got off at 35/50 and 20/30 to set the rower to the next distance. Last set of ghd sit-ups was an all out sprint. Rowing felt hard today. 

185/41/69”

20:00 
run 400-800-1600
sit ups straight legs 50-30-20

22:34

M/34/6'/175#

22:54 RX

subbed running and abmat SU: 17:17

21:47 - Rx

Option 2

Weighted ab mate sit-up 17#
20'55''

22:24
no GHD so I scaled to med ball sit ups with a 20# ball

Sc abmat situps: 19:06

21:55 Ab Mat

23:53 Rx

19:58 Rx.

25:05

24:00; rows as written, sub 75-50-25 ab-mats with 4# med ball.
compare to 26:54, rx
rowing was much better this time, cant really compare the sit-ups or total time.

OPTION 3
For time:  

Row 400 meters 
40 AbMat sit-ups
Row 800 meters 
24 AbMat sit-ups
Row 1600 meters 
16 AbMat sit-ups

18:45

22:35 RX

great workout 

19’ 11”... that was a good one

25’02”

Subbed SDLHP with 50# KB for rows (1 pull per 10m of row).

20:42

500m row
50 butterfly situps
1000m row
30 butterfly situps
2000m row
20 butterfly situps

Time: 17:49

Male, 193cm, 82kg, 29yo

21:29

Subbed:
50-100-200 24kg kettlebell swings
25-15-10 ab -wheel roll-outs (kneeling)
23:21
43/1.78m/77kg

21:23

1:41, 3:45, 7:59 on the erg
15# bumper plate weighted sit-ups 

m/39/6’2”/210

22:18
subbed decline bench for GHD 

50 yo/5'6/FNOOS

24:04, subbed straight-leg abmat situps for GHDs.
2:05/500m
4:30/1k
8:58/2k

19:06
Rx Row
GHD Situp (to parallel)

Sub’d AirDyne 1/2/4 miles
Sub’d feet hooked sandbag/ yoga ball sit-ups 70/50/30

=26:01

20:51
ab-mat sit ups

18:59 Rx

Rx row
50/30/20 straight leg abmat situps
19:11

jackie
rx row
ambat sit-ups 
24:52

Rx 21:56

24:57
25-50-100 burpees
60-40-20 straight leg sit ups

50/5’7”/155 M

no GHD, did V-ups.  20:14.

M/36/167

Modified as follows:

1000 m bike
50 ab-mat sit-ups
2000 m bike
30 ab-mat sit-ups
4000 m bike
20 ab-mat sit-ups

17:34

20:25 Rx 

Strained my rib muscles last week, and the GHDs really aggravated them, so...
8x100m sprints, 1 min btwn runs
22.24
21.47
20.59
21.0
21.09
21.13
20.87
20.50

F/41/Rx

26:40

F|53|Scaled

26:52
regular situps
rowing, I took my sweet time. 

22:07 Rx
Nice WOD!
160207 was 22:43
m/51/5'11"/200#

Row 500 meters (1 leg rowing)
50 GHD sit-ups -- scaled to Abmat, unanchored
Row 1,000 meters (1 leg rowing)
30 GHD sit-ups -- scaled to Abmat, unanchored
Row 2,000 meters (1 leg rowing)
20 GHD sit-ups -- scaled to Abmat, unanchored

As scaled, 20:32.

Probably could have done GHDs, but being extra careful with knee. The 500 wasn't so bad, but the 2K was pretty miserable. In addition to general suffering, my left leg/butt was cramping. Going to get sick of rowing this way. Pace was 2:00 / 2:05 / 2:10.

47m/5'10"/180

M/45/6'2"/185#

Rx'd 
19:50

19:00 (run/abmat sit-ups: 400m/75, 800m/45, 1600m/30)

22:46
Substituted GHDs with 20# MB ABMAT Sit-ups

22:02 

GHD work definitely effected the rows...
500 m - 1:50/500m pace
1,000 m - 1:58/500m pace
2,000 m - 2:02/500m pace

Subbed 20cal elliptical for each 500m rowing = 20/40/80 calories

21:52

Elliptical total time = 13:52
but I had to break up the 80cal round

Run 400m
50 Hollow Rock
Run 800m
30 Hollow Rock
Run 1600m
20 Hollow Rock

15:39

55 YOM 5’6” 208.8

scalled Subbed

Airdine Bike 2 min
50 GDH Sit ups
airdine Bike 4 Min
30 GDH sit ups
airdine Bike 8 min
20 GDH sit ups

26:45

20:19
Subbed bike (no rower & raining) & incline sit-ups w/10# ball(no GHD)

20:40 RX

I had to scale the sittups (butterfly) because of the Corona. It was a nice homewod 17 min 49 sec. The rowing time was: 13 min 20 sec in total. 

Looks like we got a little bit of cardio and abs today! Here are some scaling thoughts:

Rowing: The overall volume is moderate and most athletes can complete these distances, as prescribed, and be ok. With that being said, if someone has a difficult time rowing the initial 500m in under 2:45 it might be a sign to reduce the distance. 

GHD Sit-ups- The volume of this movement is relatively high, but reasonable when arranged in this format. I take a very cautious approach with GHD sit-ups. As a general guideline, experienced athletes can attempt this movement as prescribed, if they are confident that they will be able to handle the volume and they have a had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I recommend performing a mix of full range of motion GHD sit-ups and partial range of motion GHD sit-ups. This could be achieved by performing half of the reps to full range of motion and the other half to a range of motion where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.

Limited Equipment: This workout can be easily modified at home with no equipment. Consider replacing the row with a run and replace the GHD sit-ups with straight-leg sit-ups where the hands touch the toes on every rep. In addition to the movement substitution consider increasing the reps slightly on the sit-ups as they are much less demanding than the GHD sit-ups. Below is a sample workout:

For time
Run 500 meters
60 straight-leg sit-ups
Run 1,000 meters
40 straight-leg sit-ups
Run 2,000 meters
20 straight-leg sit-ups

row rx
50/30/20 abmat situps holding 20# kb
22:55
m/50/175

compare to
was row rx
50 ghd
30/20 reg abmat situps
24:54

Modificate :
1:30 min SDHP 10kg
50 sit ups
3 min SDHP 10kg
40 sit ups
6 min SDHP 10 kg
30 sit ups
15:30 time 

21:27

25:00 min

21:19 rx’d 

22:12 

Scaled to butterfly sit ups 
26.59min 😅👍
Needed that!

RX:21'32''.Fifth day of recovery
https://youtu.be/uWWwGKzzuwg

Nov.20, 2019; My stats: wt- 290, A1c 7.8, fasting glucose 156, TG 200. MD suggested start
Metformin. Started Low Carb diet instead. Today, March 20, 2020; wt- 231, fasting blood 
glucose 91. Haven’t done follow labs yet. BTW, I’m 77 yrs. old. Been overweight since childhood. Low Carb diet- I am a devotee for whatever time I have left!
Stoped hypertension meds. BP at start of LC, 140/90. BP today, 118/78. CrossFit articles are incredible. It was a CrossFit article that convinced me to try Low Carb Diet. BMI states I should weigh 184. For now my goal is 200 lbs. Low Carb, “go figure” ( from another CF article).

26:01 rx :)))

For those staying at home:
▶ NO EQUIPMENT
For time:

Run 400 meters
50 V-ups/Sit-ups
Run 800 meters
30 V-ups/Sit-ups
Run 1600 meters
20 V-ups/Sit-ups

▶ LIMITED EQUIPMENT
For time:

Row 500 meters / Bike 1200 meters
50 Dumbbell sit-ups / V-ups
Row 1,000 meters / Bike 2400 meters
30 Dumbbell sit-ups / V-ups
Row 2,000 meters / Bike 4800 meters
20 Dumbbell sit-ups / V-ups

INTENDED STIMULUS
Patience! Today is all about patience. You could murder that first interval and gain 10-20 seconds. This time would be eaten up in those sit-ups without you even noticing. Be patient today. Approach this workout as the endurance piece it is. Open at a conservative pace and focus on trying to sustain that pace and even increasing at the end. Choose a distance for the first interval that will take you two minutes at a very manageable pace. Your objective is that the second and third intervals then take you 4 and 8 minutes respectively. The volume of sit-ups is high today. Reduce the range of motion or the number of reps so that you can get the first interval done with 2-3 breaks, the second with 1-2, and then in the last one, you just go for it. Today, weighted dumbbell sit-ups are a good option for those that don't have a GHD. Stay patient and grind!

▶ OPTION 1
For time:  

Row 500 meters 
40 GHD sit-ups 
Row 1,000 meters 
25 GHD sit-ups 
Row 2,000 meters 
15 GHD sit-ups

▶ OPTION 2
For time:  

Row 500 meters 
50 parallel GHD sit-ups / weighted AbMat situps
Row 1,000 meters 
30 parallel GHD sit-ups / weighted AbMat situps
Row 2,000 meters 
20 parallel GHD sit-ups / weighted AbMat situps

▶ OPTION 3
For time:  

Row 400 meters 
40 AbMat sit-ups
Row 800 meters 
24 AbMat sit-ups
Row 1600 meters 
16 AbMat sit-ups

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

GENERAL WARM-UP

EMOM 5 minutes:
5 arms-only strokes
5 arm and back strokes
Full strokes for the remainder of the minute.

2 rounds of:
10 PVC pass-throughs
10 walking lunges
10 hollow rocks

SPECIFIC WARM-UP

GHD Sit-up
2 rounds for 30-seconds of:
Sit-ups
GHD hollow hold
GHD sit-up to parallel
GHD sit-ups

Practice
2 rounds of:
100-m row
3 GHD sit-ups
Rest 30-seconds

Globo/home Scale:  If you don't have a GHD, or are doing this one at home, sub 2x regular situps, or do weighted or incline situps.   If without a rower run 400-800-1600m,  25/50/100 calorie assault bike, 50/100/200 double unders, bike 1/2/4 miles (C2 bike erg double rowing meters) or 25/50/100 burpees.  If using a treadmill use a slight incline.   Note: if you have access to a GHD or roman chair, know your limits on the GHD situps.  Scale as necessary. 

Champions Club Scaling Notes

RANT
Just a Workout

PURPOSE
A stamina piece with a few sprinkles of possible intensity in there. The 500m row and set of 20 on the GHDs can be done at a fast speed, and the rest of it can serve as our normal stamina (muscular fatigue) response. Although, as I've said before, don't take my word on rowing workouts. I've probably done them 4 times in my life.

NEW TO CROSSFIT SCALE
Same row/run numbers
2:00, 1:30, 1:00 GHD sit-up technique practice instead of the set number of reps. If you can keep your spine straight then you'll be pretty safe. Extend the seat out and decrease the ROM if it helps your mechanics.

TRAINING SCALE
Sub 2:00, 1:30, 1:00 L-sits for the GHDs if your technique is not there (including timing of knees snapping on the way up)

PRACTICE SCALE
New to CrossFit scale

GROUP SCALE
Runs go 400, 800, 1,000
GHDs would be same as New to CrossFit scale
If no GHDs are available, then I might go with 20 kb swings/:40 L-sit per round or increased reps. Think of the L-sit being the positional strength of the GHD sit-up and the kb swing be the timing/skill of the GHD sit-up.

INJURY SCALE
Pick one monostructural movement you can do in a decently high volume, then one movement that can tax your midline and/or hips. Use a similar rep pattern.

WARMUP
Jump rope
Candlestick roll
Pull-up
Kb swing
[insert thing you suck at]

GENERAL FEAR LEVEL: 7