남(m)/46/171cm/98kg/221231/
5 rounds for time of:
400-m run
15 ring rows
Share your at-home modifications and times in comments./
23분39초/
토요일 저녁와드

CFWUx2
18:41

The challenge for folks both at the gym and in the office is being able to sustain weight loss over the longterm. Dr. Fung does a great job of walking through the flaws and challenges with many weight loss approaches that invariably fail in the long term. As both a CrossFit Coach and affiliate owner for more than 13 years and as a chiropractor for 25 years I deal with folks on a daily basis who are battling with their weight, for the most part unsuccessfully long term. You see the initial loss of weight but despite eating well and exercising they cannot make a long term change. Clearly demonstrating how it’s the impact of insulin that is driving the weight gain, and not calories, Dr. Fung paints a validate explanation of where we need to change or focus.  The struggle of those overweight to shed pounds longer even with a persistence of life style and diet improvements does not always seem to work. It makes sense when the insulin resistance component is not being tackled!

Dr. Fung does a very good job walking through the functions of the hormonal world of digestion and creates  compelling case for utilizing Fasting when possible. Having dabbled with Intermittent Fasting in the past extending to 24 hr fasts has not been difficult and does create a sense of mental clarity.

I was very pleased that at the end of the book Dr. Fung addressed the topics of cortisol, stress and poor sleep as significant factors in persistent weight problems that all too often must be addressed or efforts will be futile. 

This is my first venture in the CF Book Club and not only was the book a great suggestion but its been great to read the comments of folks whom I've know for years through the CF Community. 

As rx’d, 16:22.

Ankle feels good enough to run again – was a little tender, but okay.  Did ring rows 10-5, with feel elevated on 12” box.  First round in 3 min, subsequent rounds about 3:20.

47m/5'10"/185

1645

1645

1645
Inverted rows

13:09. 400m on m/c @3%, 15 ring rows@45o. M/c run feels better on my knees partly I think because the incline pushes weight into hips. Not sure. I've always felt that track and certainly road running was damaging my bad knees. I've managed to strengthen them with yoga recently also.

16:12 Rx'd. 

M/178/52/5'8''

400M Run
15 pull-ups
14:53

17:52, runs were around 2m each, but after the first round ring rows were broken into 3 then 4 then 5 then like 7 sets. Round 2 ring rows took like 90 seconds! Rings at navel height and feet on 19” box. Thumbs in contact with body at the top of each rep. 

187/41/69”

15:08

subbed burpees for row

18:57

Towel tree rows
13:37

12:18

14:57 with feet on 12” box. Had to break rows into 3 sets of 5. 

13:11 RX

M/34/6’/175#

13:03 RX

16:10 - Rx
With the rings set and feet on a plate so my body was parallel to the floor. 

15:36
simple, effective 

21:13

20’17” 
400 m rum (esteira) 

Rx 14:43

16:54 rx


M/47/5'9”/194

 5r of 250m and bar inverted rows 25:52

18:45, RX.  outdoor runs with elevation change and TRX rows as close to horizontal start as i could.

14:32

slightly elevated rows 

M/39/6’2”/210

18:46. 
400M Run
Elevated Ring Rows. Wanted to challenge the ring rows a bit more. 

16:57

19:32 RX

400m Row
15 Ring Rows
15:22

Rx 16:49.
Feet on 18” box with pronated grip and completely horizontal body for ring rows - much harder for me than feet on the ground ring rows. Fun! 

Friday’s workout.  
rowed 400m. 
db row 15lbs ea
15:42

#powerseeker

16:12

Rx’d 
14:30
Used homemade ring set up (Resitance band handles tied to pull up bar with para-cord)

15 minute AMRAP 
400m run
15 squats
15 leg lifts

5 rounds

20 bur pees
15 ring rows

15m48s (selfie with toddler on the rower included in time)

thanks CrossFit

16:35 RX
43/1.78m/77kg

Subed 15 Push-ups 

17:48

Modification

My girlfriend's knee was hurt, so we used our OLD airdyne fan bike.  

4 Rounds
Hard bike
15 ring rows

Bike until your partner finishes rows.

Love couplets.  

RX 14:15

RX 13'09
37m/5'10"/205

Bent over rows (Army PRT, with 30 lbs dumbbells)

14:45

12:01

So can I do this tomorrow or must it be done today?  Thank you 

18:27 Rx 

F/34/5’7”/145#
15:30 scaled
2:00 assault bike
15 ring rows

Rx 12:22

17:42 Rx

Used the strap on my rogue duffel bag to throw around an angled tree branch for ring rows. I’m in a hilly neighborhood hood so those runs felt like hell. What a day. What a life. 

M/45/6'2"/185#

Rx'd 
14:17

I have this cued up for GRIT Adaptive classes on Tuesday, and the forecast is showing 77 F and sunny! Can't wait! 

Resident classes will do:

5 rounds:
400m erg (If I have some folks in manual chairs, we might do a lap or two around the lake here - I should have a couple newbies next week!)
15 ring rows

Teleclasses will do:

5 rounds:
2:00ish walk, wheel, or arm cycle
15 inverted rows / bent over DB rows

I'll be putting together a little video of different at-home inverted row options this weekend so they have time to experiment and get themselves set up. 

M/42/6’3”/215
13:04... nice and steady on runs. 

11:43 as rx

Jackie: 17:16 as rx

2.5 mile jog/walk with my 10 yr old
then

with 20# vest
5 rnds
400m rn
15 ring rows
19:59
m/50/175
Good start for Murph training.....

Rx’ed 
15:29

Ran laps in my complexes garage (snowing outside) then came upstairs for ring rows...time has a little back-and-forth travel in there. 

12:06

Runs on treadmill - 1% incline/10.5 mph

RX
5 Rounds
400m Run
15 Ring Rows on Floor
2:30
5:34
7:42
10:18
12:29

Sub 25 burpees for 400m run
13:35
m/51/5'11"/200#

18 ish mins getting on and off the treadmill....ugh

14:59 RX 
Running on assault runner... seems to turn out that I am always significantly slower on an air runner than running outdoors. 

Ring rows were way harder than expected!!

Ahh. This reminds me of the old CrossFit main site. 

600m ish?
25 sumodeadlift high pulls with 20kg Kettlebell

3 rounds in 15 minutes. 

Subbed 0.5mile bike level 8 for run
16:59

15:38
Subbed bike & Inverted rows

Then:
Zottman curls- 15/15(10# DBs ) 12(15#)
Max reps seated Shoulder Press(45#)- 10-6-4
DB rows(25# DBs)- 12-12-12

5 rounds
for time of:
Run 400m 25 Burpees
15 Ring rows
 
As modified, 14:16.  Ian (15yo) did it with me as well, with scaled ring rows in 13:28.  Ring rows always surprise me - they're harder than (kipping) pull-ups.

47m/5'10"/180

Used green resistance band instead of ring rows

12:15 subbed 30cal Airdyne for runs

15:25

400m run on treadmill
12 ring rows 45 degree incline

15:52 option 2 ( 300 meter assault air runner.

16:40

18:06

trx rows instead of ring rows

Strava tracked my distance since I didnt have a pre-defined 1/4mi track. So wound up doing all 5 rounds w/ the total run distance being 1.56 miles or .31 miles/rd. Ring Rows as Rx.

16:09

Scaled 
400 M Run
15/15 Renegade Row (12#)
12:36

16:51

disappointing - expected <16

500m run, 15 ring rows feet elevated on a 20” box 14:03

HOME EDITION

25 BURPEES
15 RING ROWS
TIME: 14.56

This workout is very simple, but don’t think that means it is easy! This workout allows opportunity to really push the pace on the runs and is easy to modify at home. Here are some scaling and at-home workout thoughts:

Run: Most can do this as prescribed. Consider scaling the distance, or reduce rounds, if the initial run will take longer than 2:30 to complete. If you cannot get outside, but have a rower, row 400-m each round and expect the ring rows to be very difficult due to the redundancy. If you cannot run outside and have an air bike, consider distances of 1k/.8k each round. If you are limited on equipment, consider performing 200 single unders with a jump rope or complete 2:00 of running in place each round. 

Ring Rows: This movement seems easy but it is deceiving due to the strict nature of the movement. Athletes can modify their foot and body position to increase/decrease the difficulty of the movement. If the volume is too demanding, reduce the reps each round. If limited on equipment attempt to maintain the gymnastics pulling function. The trend is to perform rows from a stable table or from the back of a truck and this a great option today. 

Scaled to:
5 rounds for time
400m run
15/15 dumbbell renegade row 20lb DB

13:19

Performed at an outdoor gym with an estimated 400m run. No rings available so opted for strict Pull-ups. 18m30s.
To be closer to the stimulus intended, I would consider reducing the repetitions when scaling ring rows to Pull-ups (e.g. 10 instead of 15).

12:07
400meter run
15 Hand release  push ups 

400m run
15 pullups

11:53

11:09min Rx 

RX:13'49''.
https://youtu.be/OrlW7E38yGQ

Rx'd
16.07  min 👍😅

RX 14:39.7 :)))
1 2:42
2 2:53
3 2:59
4 3:00
5 3:04

FOR THOSE AT HOME

RUN OPTION
20 seconds single unders, 20 seconds jumping jacks, 20 seconds wall drill run

RING ROW OPTION
15 Table rows 
15 Bed-sheet rows
15/15 Dumbbell renegade rows 

▶ INTENDED STIMULUS
.
Oof! Never forget difficulty is relative to effort. A 5K can be a gentle jog or the most intense twenty minutes of your week. It all depends on how you attack it. This workout is exactly like that. It is a variation of the classic benchmark Nancy. Today the movements don't interfere with each other, which means you can push them both, and you should. This is a 12-15 minutes effort that should feel intense right from the second round. Everything today should be manageable. We want to put you in a position so that you don't pace down, but up. Choose a distance in the run that you feel comfortable with and that you can speed up. For the ring rows, choose a number of reps and a height for the rings that allow you to go unbroken, and that works on your stamina some --the last three reps of the last three sets should burn a little. Today we push! GO FAST!


▶ OPTION 1 (scale up)
5 rounds for time of:
400-m run
15 supine ring rows 

▶ OPTION 2
5 rounds for time of:
300-m run
12 ring rows 

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

Globo/Home scale:  If you don't have rings, sub either TRX bodyweight rows,  bar in rack inverted bodyweight rows, rows on a railing or low pullup bar like in a park, or inverted rows with  moderate weight dumbbells/kettlebells/barbell, or bands, or hang a towel on something and do rows that way (doorknobs work well for this!)  For runs, sub 20-25 burpees, 50 double unders, 500m row, or 25 calorie assault/echo bike.

Champions Club Scaling Notes

RANT
Isn't it weird how much a sunny, high-50s day will change your mood? I will never understand exactly why that is a thing, but it's such a cool thing. This might be the first sunburn I've ever got in April.

PURPOSE
Just a Workout almost everyone can do.

MAIN DECISION
How much do you want this one to hurt after - it's up to you on the running

WHAT ABOUT THE REP SCHEME
Set up to where you should be able to do all ring rows unbroken and the run without too much deviation in pace.

WHAT ABOUT THE MOVEMENTS
Both are evil in this workout because you can make them as easy or difficult as you want

LEARNING HOW TO COOK
Decide how miserable you want this one to be then adjust the reps/distance accordingly.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
They gave us food here. As is

GENERAL FEAR LEVEL: 7

GENERAL WARM-UP

2 rounds of:
200-m jog
15 air squats
20 mountain climbers
10 thoracic rotations in the bottom of a squat
10 push-ups to downward dog
20 shoulder rotations

SPECIFIC WARM-UP

Ring row
5 sets of 2 ring rows, lowering feet each set
2 sets of 5 ring rows with feet on a box (raise height on box for set 2)
2 sets of 5 ring rows in arch hold (hips extended, with feet on box)

Practice
2 rounds of:
100-m run
5 ring rows (perform more challenging variation in the second round)