Tiene muy buena pinta. Ya tenemos cena!

¡Tiene muy buena pinta!. Ya tenemos cena!. :)

남(m)/46/171cm/98kg/221213/
12-9-6 reps for time of:
Single-arm overhead squats, left arm=>10kg
Single-arm overhead squats, right arm
Strict muscle-ups=>스트릭트 풀업(모두 파울)+스트릭트 딥스
♀ 45-lb. dumbbell ♂ 70-lb. dumbbell
Post time to comments./
16분23초(중량 줄임,자세불량)/
화요일 저녁와드

A nice article ! Vegan diet is more and more popular and that's a good thing imo
For those who are interested, i have discovered a french site that is covering a lot about vegan diet and fitness lifestyle.
You can find it here, it's a blog with many interesting articles about vegan diet, and also vegetarian.
Some myth busting and stuff like that, but i'm afraid you'll need some kind of translator if u don't speak french ^^

CFWUx2 3*35*2 3*40 3*45
25:28
50lb db (+clr/bar)

18:46. 12-9-6 @ 12kg and baby muscle ups. Been off it lately and as these are two of my weakest moves I went for form over time.

outside, 34# dumbbells, and subbed:

OHS, right hand
OHS, left hand
bent-over row
push-ups on dbs

10:26

I have to admit, while I was making this I thought I was going to have to order in to save dinner but it ended up being really good!

20:46 rx’d. Holy hell that was harder than I thought. But I kind of thought it might be that way since it looked fun! Db squats very scary hard: 7+5/5+4+3, 5+4, 6 and they gassed me too. Did all singles on strict muscle ups...

185/41/69”

Dumbbell 16 kg 
strict muscle ups
14:06

My daughter made this last night for dinner and it was delicious!! We used jalapenos instead of red onions to kick up the spice, and cheddar instead of mozarella cheese. 

14:14. 50#, jumping

Rx 12:23

Had to skip WOD on the date, so did something like it today, Palm Sunday, 5 April, but scaled way down to 31lbs dumbbell, like this:

12 x 1-arm squats, left
12 x 1-arm squats, right
18 x strict pull-ups
18 x strict dips, assisted (1 heel on box)
9 / 9 squats
13 pull-ups / 14 dips
6 / 6 squats
9 pull-ups / 9 dips

13:03

M/34/6'/175

12-9-6
Single arm 70-lb. dumbbell front squats L
Single arm 70-lb. dumbbell front squats R
Strict ring muscle-ups
 13:42

scaled to 55# KB: 8:57

12x40lbs
9x45lbs
6x40lbs
much harder on left side.
no muscle-ups

16:56 - Sc

12-9-6 of the single arm overhead squats with a 50-lb dumbbell.
24-18-12 of ring muscle-ups using the ring thing (harness that gives 50% of bw as help)

9:13
35# DB, legs out in front ring MU transitions with ring hold
Left side more of a struggle
2 min rest then:
E45 seconds for 6 rounds: 15 second rings hold, arms locked out 

12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Baby muscle-ups

#25 
8:59

I finished in 9:08.  performed with a weight of 32kg and on MU the crossbar. And I like that WOD. Nice

9:10 
35 lb DB 
Pull-ups (basement )

As a dietician, I'm sorry to say that the only missing nutrient while being on a plant-based diet is B12. This article is unfortunately not correct (and not even mentioning one single scientific study). 

Plant based food rich in iron: spinach, beans, lentils, chickpeas, peas, pumpkin seeds, quinoa etc...
Plant based food rich in vitamin D3: mushrooms, almond milk, etc...
Plant based food rich in Omega 3: chia seeds, brussel sprouts, hemp seeds, walnuts etc...

On another note, we (as human being) are producing taurine and creatine ourselves in enough quantities and don't need to get additional quantities from animals...except if you are looking for building a LOOOOT of muscle mass, then you need to supplement. But THAT'S IT!

Information is great but still better when shared cleverly ;)

14:42

35# kb, heels on plates for left arm squats (better mobility in right arm apparently) 
banded MUs

very humbling 

11:11
12-9-6
35# DB OHS
9-6-3
strict baby MU

not for time, 12-9-6 strict C2B/ring dips, OHS reps as written, but with 60# kb. 

14:45 used low rings and 80 lb dumbell all I had 

great Workout! 

did at home with 25kg dumbells;

false grip was hard to keep for 27 reps 

finished in 11:38

11:24 Rx
AND Strict MU were from L sit due to Ring height. Very pleased and happy to do this one. It was basically a grooved pitch for me, so I had so much fun!

Scaled
15kg db
Band assisted pull ups 
5.36min 👌

48:39
1.5 pood kettlebell

Scaled to 24kg kettlebell OH squats.
Muscle-ups as RX.
12:40
43/1.78m/77kg

26:52 rx’d 

Not RX. Elevated heels & very small kettlebell. My ankle mobility sucks & I’ve really been working on it. No improvement in months. Thoracic spine is feeling less tight though! <15 minutes 

14:30
DBs RX
Strict bar MU (pull from dead hang, slight kip of hips to bar off pull, no swing)

Left arm squats unbroken, right arm OH position just not as stable, broke up sets

Not as rx'd.

Subbed 35 lb db, and jumping ring MUs
13:35
6:07; 4:18; 3:10

I feel like that was the perfect sub/scale for where I'm at right now. Hard enough to be a pain in the ass, not soul-crushing while I'm in my early adaptation phase. Get that bone on the inside and base of the palm a little bruised and mildly abraded, but not shredded, to prep for when full MUs are back in the arsenal. Work on the form for the pull and transition, etc.

Heavily Sc...1st time doing DB OHS and really really tough. 25#, 1:1 strict PU/dips

9:10

21-15-9 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict Pull-ups + Russian Push-ups 

25lb dumbbell 
18:01
the strict pull-ups really slowed me down. 

12-9-6
Single-arm OHS,left arm (35#)
Single-arm OHS, right(35#)
Pull-ups (24-18-12)
Dips (24-18-12)
9:07

OHS unbroken, left arm harder to keep up. 

11:55 Rx
OHS unbroken. Strict MU all singles (1 rep every 15-20 seconds)
m/51/5'11"/200#

Modified to 7 minute AMRAP
9 left arm OHS 35# dumbbell 
9 right arm OHS 35#
1 strict ring muscle up
5 rounds
did OHS to 12” box

Jackie:
12-9-6
left arm overhead lunge 12# dB 
right arm overhead lunge 12#
ring row
push up
6:51

Got about 6 single ring mu's in warm ups, so scaled to
12-9-6
50# db ohs left arm
50# db ohs right arm
strict pull ups
strict ring dips
12:16
m/50/175
I would guess 60% of ohs were at parallel and 40% were below parallel.

Served some humble pie today, wow! 

OHS with 25lb KB (all my form would allow)
strict C2B

5:36

Sub’d DB with 32kg KB
Sub’d strict ring PU’s + countertop dips
=7:16

(Minimal head space, no room for muscle ups) 😢

Modicate 
21 -15- 9
Sandbag squat 15 kg
Sandbag clean&jerk 15kg
Sandbag Weigthet dip
10':32"

Looks like I’ll be confined to my Basement gym till Mid April

55 YOM 5’6” 208.8

Scaled
For Time

15
12
9

Single arm overhead DB Squats, Right Side , Then Left Side 35 lb DB
Kipping Chins
weighted Push ups 25 lb plate on Back

17:04

7:31
Scaled to baby muscle ups
Had to strap a 10 & 15 lb dumbell to a 45 lb kb but it got the job done!

13:40
scaled to 50 lb dumbbell 

19:49 Rx 

11:20 @ home 
70lb DB
Low ring L-sit strict MUs

This workout is very skill-demanding and will be relatively slow-paced due to the volume of strict muscle-ups as well the loading of the overhead squats. Here are some scaling thoughts:
Single-arm overhead squats: This is a very difficult movement to perform due to the technical complexity as well as the flexibility demands. I will have athletes use a load that is challenging but allows them to complete the first round with no more than 1 quick break. For those that cannot achieve change of motion due to the demand of the movement, I will have them squat to a target or elevate their heels to allow for an easier execution of the movement. The last option I will provided will be to perform a single-arm dumbbell overhead reverse lunge as this tends to be a bit easier to perform than a single-arm dumbbell overhead squat. 

Strict Muscle-ups: I consider the volume of this movement to be high and made to be even more difficult when combined with the single-arm overhead squats. For athletes that can complete muscle-ups but cannot compete more than 4 reps in a row, or the volume leads to failed reps and long rest breaks, I will have them reduce the reps. For athletes that can perform muscle-ups with a small kip, I will allow them to do so today. I will stay away from modifying the movement to a pull-up/dip combo. My main movement modification will be to have athletes attempt a banded variation on low rings that is challenging, but doable, for 5-7 reps consecutively. If band-assisted muscle-up options are not achievable, the next option will be to perform a variation with the feet on the ground. The easiest scaling option will start by having the feet directly below the rings, with legs bent. Athletes can utilize lower-body assistance throughout the range of motion. This movement seems easy but when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, athletes can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.

Limited Equipment- If you are performing this workout at home, try to replicate a squatting function and upper body push/pull functions. A little creativity goes a long way here. Here are some options:

Single-arm dumbbell overhead squats: If you have dumbbells but the load is light , simply increase the reps from what is prescribed. If you do not have dumbbells, you can perform the movement with a household object or pack. The other option is grab a bag/object and just perform squats holding the back in any fashion.

Strict Muscle-up: Attempt to preserve the push-pull function of the movement. If you have dumbbells, this could be by performing rows and floor presses. If you do not have dumbbells, this could be by performing an inverted body row from a stable table or back of a truck and combining that with a chair dip. 

There are many options that can recreate the stimulus. Here is one sample option for those with no dumbbells or equipment:
3 rounds for time of:
20 single-arm overhead squats with a household object/pack, left
20 single-arm overhead squats with a household object/pack, right
20 inverted body rows from a table or truck bed
20 chair dips

Right side front squat 
Left side front squat
Pullups x 2
Pushups x 2

6:48 - 30 lb dumbbell

12-9-6 reps in 10:37 of:
Single-arm overhead squats, left arm, 45#
Single-arm overhead squats, right arm, 45#
muscle-up transitions

14:21 RX.

This is a great article. Unfortunately "going vegan" seems to trigger people to think that they are "eating healthier". As Tyler suggested, trading the meat and dairy in for vegan friendly imitation food and baked goods is not exactly synonymous with good health, de facto. Adults have the ability to do their own research, should they desire, however, children do not always have such an opportunity. This is a good resource for parents who may be wondering if going vegan is a good idea for their child. Still, government recommendations for feeding growing children, at least in where I am located, may set children up for equally poor nutrition in comparison. If anyone is looking for alternative resources for feeding your little ones, I found this article to be very helpful: https://coconutsandkettlebells.com/best-first-foods-baby/

RX:12'.Sixth day of recovery.
https://youtu.be/QeEjZQJNSuI

Intuitively, I feel like we all knew this. Or maybe I've listened to too many vegans prosthelytize.

As a method for attaining optimal health, veganism falls short. Animal products contain essential nutrients that a plants do not. Some ingredients plants do provide are in an inferior form, such as protein, iron, omega-3s and fats generally. The old joke about meat being a concentrated source of vegetables has some truth to it. People often forget that meat eaters are perfectly capable of eating an abundance of vegetables. Some vegans really don’t eat all that many.

I do know a few vegans who are extremely conscientous about their diet and supplementation. They don’t replace meat with cupcakes and muffins, as many seem to. And I respect their ethical reasons for abstaining from eating meat. Less so for milk and eggs, but there are valid reasons there too. They look and feel good now. Hopefully they are able to dodge the many pitfalls and enjoy long-term good health.

Yum! Can’t wait to try this one. Love that all of these are easy to make and ready quickly. 

Champions Club Scaling Notes:

RANT
This is a great example of where I think it is important to understand the general movement patterns and principles as opposed to trying to replicate a one-arm overhead squat and a strict muscle-up. We are looking for unilateral loading and scaling an obstacle with as much control through full range of motion as possible. One-arm squats and strict muscle-ups are just one example of each category. One-arm front squats, one-arm overhead lunges, regular lunges, pistols, one-arm handstands all fit the unilateral loading category, and burpee, legless rope climb, inverted burpee, kipping muscle-up, and dips/pull-ups all fit the second category. A very fit/skilled person would be breathing heavy after this, and if you want that to be your stimulus also then there's a good chance you'll want to change the exercises for the workout, and work on the two specific ones listed separately during the warmup.

PURPOSE
A high-output/strength-based workout for one fundamental gymnastics movement and one incomparably humbling weightlifting movement.

NEW TO CROSSFIT SCALE
2 10-minute rounds of:
Single-arm OHS substitute
Strict muscle-up substitute
*use the list in the rant to choose, or pick your own. You just have to pick two different ones the second 10-minute segment to help practice scaling for yourself

TRAINING SCALE
New to CrossFit version

PRACTICE SCALE
Same movements, just spend 30-40 minutes rotating through each

GROUP SCALE
New to CrossFit version

INJURY SCALE
New to CrossFit scale, except you might have to pick a monostructural movement if you can't do the obstacle-scaling

WARMUP
3-point plank
Jump rope
Squat
Handstand
[insert thing you suck at]

GENERAL FEAR LEVEL: 4

For those Staying at home:

NO EQUIPMENT
21-15-9 reps for time of:

Single-arm backpack overhead squats, left arm
Single-arm backpack overhead squats, right arm
Backpack bentover row, left arm 
Backpack bentover row, right arm
Russian Push-ups 

Use the heaviest backpack you can safely handle 

LIMITED EQUIPMENT
21-15-9 reps for time of:

Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict Pull-ups + Russian Push-ups 

Adjust reps according to the weight of your dumbbells. Keep the reps for the calisthenics, as 21-15-9.

With the collaboration of Coach Bryan Rosen

INTENDED STIMULUS
.
Holy guacamole! This one is one of those workouts that express well-programmed CrossFit's elegance. Elegance in the mathematical sense of the word: the conjunction of simplicity and efficacy. This workout requires and hence develops high skill, excellent mobility, and strength. It is not a sprint, but it is a short workout (5-7 minute range). The load on the overhead squat is heavy, but it is something you should be able to do unbroken for the three rounds. Use your specific warm-up to find a load that you can cycle for 15 reps unbroken, but just barely. On the muscle-ups, modify either the level of assistance, the number of reps, or both to something you can complete under the 7-minute mark. This workout does have skill and stamina demands, but it still should be a somewhat fast effort. Today is all about focusing on the rep at hand. That is all that matters. MANTRA: Focus on the rep at hand!

▶ OPTION 1
9-6-3 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

▶ OPTION 2
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Banded strict muscle-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

▶ OPTION 3
12-9-6 reps for time of:
Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Baby muscle-ups

♀ 20-lb. dumbbell ♂ 35-lb. dumbbell

▶ For those struggling with the overhead squats, follow this guidelines for scaling.

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

GENERAL WARM-UP

2 rounds of:
20 spiderman lunges
10 lunges with PVC pass-through
50-ft single-arm overhead carry, per arm
10 goblet squats
10 kip swings

SPECIFIC WARM-UP

Strict muscle-up
Perform 3-5 reps at each step of the progression:
False grip ring rows
10-second ring support + 3-second ring dip negative
Low-ring muscle-up transition with feet under body + dip
Low ring muscle-up transition with feet out front
Banded low ring muscle-up transition

2 minutes of muscle-up practice on high rings 

Single-arm overhead squat
With a light dumbbell perform 3 reps per side:
Single-arm overhead squat to depth above parallel
Single-arm overhead squat to full range of motion

2 sets of 3 reps per side increasing in load

Practice
2 rounds of:
3 single-arm overhead squats, left arm
3 single-arm overhead squats, right arm
1 strict muscle-up
*First round: use a dumbbell that is lighter than the intended workout weight
*Second round: use the  intended workout weight

Globo/home Scale:  If you do not have rings and somewhere to hang them, do 24-18-12 reps of strict chinup and  strict dip.  If you don't have a dip bar or TRX sub divebomber pushups.  If you don't have a pullup bar sub some sort of heavy row, or just double the divebomber pushups (48-36-24).   Scale the Overhead squats to something challenging but manageable with good form.     You can also substitute a milk jug, backpack, or other weighted object for the single arm overhead squats.  If the object is too light, go ahead and double the reps per side.