남(m)/46/171cm/94kg/2303021/
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion./
오늘기록 38분51초(중량풀업: 1라운드이후 모두 반칙,스트릭트 풀업:7라운드 이후 모두 반칙)/
최고기록 남(m)/42(Korean age 42 Western age 41)/83kg/170627) 33분16초/
화요일 저녁 첫번째와드

CFWUx2 3*35db PUs
24:24
40lbdb+clr/bar

10R scaled all unterminated. 4R of 1x 10kg weighted strict ring pull up, 3 strict ring pull ups, 5 kips. No room to kip so last 6R of 3x 10kg weighted strict ring pull up and 3 strict ring pull up.
Prev. In 30 mins I did one unterminated round and seven more in two or three sets per round. Ring pulls - 3x20kg, 4xstrict, 5xkipping.

18:03 scaled to 30# DB

35#. 26:04. 0 rounds completed in one set

subbed weighted pull-ups (5x5) E4MOM

45, 45, 45, 45(f), 45(f)

22:50 rx’d 16 kg

36:40 45lb. Dumbbell 3/4/5 rep scheme, 26 sets. First 5 rounds in 6 sets, last 5 took 20! I tried to do unbroken rounds but that only lasted 4 rounds. E3m became e4m, which then became singles on weighted pull-ups, and a separate single set for strict and then kipping. Missed 1 weighted pull-up but counted the attempt as a set. Mixed my grip and used leather palm guards throughout. 

181/41/69”

Time: 26:03/ 14 counts :)))

Scaled to 25# plate hung from belt and 5 rds: 14:13

M/34/6'/175#

9 rounds completed (all unbroken) of:

2 weighted pull-ups, 25#
4 strict pull-ups
6 kipping pull-ups

approx. 38:00

God bless America

8R 24:17 , 12kg 

Couldn’t do weighted pull ups as only have 45 DB and I can’t do 1 with that lol

i did-
10 rounds
5 strict pull ups
7 kipping pull ups

Time was 19:53. 32 total sets

M/195lb/27/6’1”

#latsfordayz

15:37
turned into jumping pull-ups and kipping pull-ups 

7 round + 4 rep en 30 min

Shout out to Pablo, Cody, Katie and Jess...thanks for the informative and INSPIRING training in St. Paul.  You are all amazing trainers and Crossfit Ambassadors!

Changed from metcon to 5 rds of strength work instead using 25# dbells and added ab work after each rd

Wow, confinement was not good for my already struggling pull-ups...
3*45lbs, 5* strict, 7*kip
1*45lbs, 3*strict, 5 kip
4 strict, 7 kip
4 strict, 7 kip
2 strict, 7 kip
2 strict, 7 kip
Shower!

M/36/165

Scaled to 5 rounds for time with a 40 lb dumbbell

9:31

only weight I have 55Lbs, 5 rds next time will finish 10reps

8 rounds
47 min, 17 sets

Rx 13:13
M/43

Scaled to
10 rds 
8 strict pullups 
7 kipping pullups 

22:25

50# KB for weighted pull-ups 

19:47

# of sets per round: 1-1-3-3-4-4-3-4-3-2 (28 total sets)

36:18 and 41 sets 
scaled to:
rounds 1-3 20lb dumbbell
round 4 15lb dumbbell
rounds 5-10 10lb dumbbell

Short on time...but not sure I could've done much more...

Sc 25# waist belt but had to come down from bar to take off

5 rounds/75 reps...13:36

Used a 30-lb DB

= 15:43 in 20 sets

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

16:10 - Sc
Rounds 1-2 Unbroken with 30-lb DB
Round 3 Broke 3+1, 4+7 with 20-lb DB
Round 4 Unbroken 5+7 (ditched the weighted pull-ups)
Round 5 Broke 4, 1+7
Round 6 Unbroken 4+6
Round 7 Unbroken 3+5
Round 8 Unbroken 2+4
Round 9-10 Unbroken 1+3
-Very hard to go for unbroken sets. Tried to keep that stimulus but each round clearly escalated in difficulty. 

Scaled 
5R 
5 strict pull-ups
7 kipping pull-ups
CFHIM - MAKING PEOPLE BETTER

Probably too much pull up work for my elbows so I replaced the seven kipping pull-ups with five ring dips

25 sets (counted my transitions to the dips)

21:25

40# db
22:30
23 sets

24:50
30 sets
30# db 

M/34/180

20:57

stopped counting the sets about halfway through...

M/39/112kg/179cm
Scale
10 rounds
3 strict pull up
5 kipping pull up
7 jumping pull up
22'02"
Vários no rep

No pullup bar, sub’d with:
10 rounds
3 one arm row (70#) each side
5 one arm row (60#) each side
7 one arm row (50#) each side
15:08... spicy

H U G E   Shout out to Rory (ladies first), Doug, and Eric for making hours on hours of "hands off" coaching, teaching, example-ing (new word), leading, engagement, and work a total blast as well as supremely productive and worth it. I appreciate them and their families for loaning them to us for the weekend in an effort to help us all get better and grow. Thanks to Vardent too for the abuse and use of their awesome facility!!! I'm recharged and excited and maybe, just maybe, a bit better at a significant aspect and a definite love of my life.  

20:57 Rx
47 sets (45-lb DB weighted PU mostly singles, strict PU unbroken, release, then kipping PU unbroken)
161219 was 23:18 in 34 sets Rx'd
m/52/5'11"/200#

Enjoyed our level 1 here in Shreveport, Louisiana. It was refreshing to just be around others within our CrossFit community. Melody, Joe, and Jeremy were awesome! 

Unbroken on the 1st Round ;) 
1-4-5-4-3-3-3-3-3
(29 sets) 50 minutes total. Had a chat with my neighbor that came up, so time might’ve been less. 30# KB 1 giant blister 1/2 through & then, another massive one on the other hand 2 reps from finishing. 😅🤷🏽‍♀️

35/195/5’9/M

Rx 38:11 with 30lbs. 4 rounds unbroken 

Scaled to:
7 rounds of:
2 weight pull ups (20# DB)
4 strict pull ups
4 HSPU

10:58

18:34
30 sets? I didn't count, but  I at least came off the bar after each exercise 

10# DB for weighted pull-ups

Scaled
10 rounds for time of:
3 weighted pull-ups (3x25lbs, 3x 15lbs, 4x 5lbs)
5 strict pull-ups
7 ring rows
Did each exercise as a set - so 30 sets total

21:29

Fun and enlightening weekend in WV with Kristin and Greg! Thanks guys!

Note: the set count is just a count of how many times you release the bar. The rep scheme is followed regardless. The ultimate goal is minimum time and minimum sets.

30lb- Sets 1,2
20lb- sets 3-10
grey band subbed for kip
17:22
(2 sets to completion)

10 rds

5 ring rows
3 jumping pull ups
1 pull up with band (strict) 

I always scale pull ups because for some reason my neck always locks up. But this felt good today to focus on this pulling movement. 

WOD ANALYSIS

Coaching notes:

Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.

Modality: This exercise is a single modality that is includes a pull-up with 3 levels of difficulty.

Purpose: The main focus in this WOD is to challenge the muscles involved in pull-up.

The reason for choosing reps: As the movement becomes easier, two repetitions are added to the repetitions.

Note: This WOD set in 10 rounds. So overall, athletes should perform 30 reps of weighted pull-ups, 50 reps of strict pull-ups and 70 reps of kipping pull-ups.

Time to perform: This High intensity WOD takes about ≈ 25 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 20 min.

Note: Athletes will be allowed to rest for 1 to 2 minutes between rounds.

Running a class: Trainers have ≈ 25 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, strength and cardiorespiratory play the  major role in this exercise. 

Physiology (energy pathway): The lactic acid system is a dominant energy pathway in this exercise program.

Anatomy:
Pull-up: Agonist-  Rhomboid, Latissimus dorsi, Biceps.
Synergist- Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up: ≈ 7 min
WOD: ≈ 25 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

10 rounds for quality of:
1 slow handstand descents
2 jumping pull-ups (hold at the top)
3 kipping pull-ups
 18:44

What a amazing experience! The level 1 course in St. Paul, has taken my passion for CrossFit to another level. This could not have been done without our great instructors, Jess, Katie, Cody and Pablo! Each of them did a excellent job!

This was more a skills workout for me given I can’t do pull-ups yet

Row 
20 min @ easy pace

then

10rds for quality 
1  push-up
2  3ct. Active Hang (focus on hollow position)
3  Ring Rows  

I am totally on board with everything that was said until he went to, "There is pressure to reopen was for personal liberty." No, no, no, no, no. I'm willing to bet it's been a while since you've been in need of money, Doctor. There is pressure to reopen because small businesses are crumbling. I am unaware of the exact numbers, and can only speak somewhat anecdotally, but please imagine your large doctor bank account having only 2-3 digits in it and you're lying awake at night trying to scheme what you can sell to get your next months bills because you've taken a 96% pay cut for the year. That is largely where the pressure came from, my business has been shut down since March I'm 31, have minimal savings, a new baby, a mortgage, and my small investments & 401k which were already paltry, is in the shitter. So please doctor, the idea of "take the risk, suffer the consequence" is coming largely from desperation, and if you can't take a second to try to walk a mile in the shoes of someone less fortunate than yourself, don't speak so condescendingly to us.

Stopped in round 6. Don't know whether I wasn't warmed up, or was exaggerating the kip, but my neck seized up so cut it short.

5+8, 20 lbs. 9:17.

On rings with a 20kg kettlebell
First 7 rounds RX, last 3 scaled to C2rings instead of weighted PUs.
First two rounds unbroken. 23 sets.
38:20
43/1.78m/77kg

This is very well done on so many levels.  

As a primary care physician, I have interacted with over 2,000 patients since April 1, 2020.  Although I have only interacted with one patient who was diagnosed with Covid 19 after experiencing mild symptoms, I have had almost 2,000 conversations regarding fear, stress and confusion with patients who are at risk for a bad outcome if they get Covid 19 (or Covid 20, 21, 22....) because they are part of the 88% of our population who is metabolically unfit.  

Thanks to CrossFit Health and those who are dedicated to sharing these truths, I have had the resources to redirect my patients’ fear, stress and confusion by providing them a solution.  A solution that involves eating meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar, and engaging in constantly varied, functional movements at high intensity. I believe this combined solution (of exercise and nutrition) positively influences ALL eight of the subcellular disease processes Dr. Lustig mentioned. 

I appreciate the call for policy change at the highest levels which usually requires an extraordinary amount of dedicated time, money and political will power.  I am grateful for, and supportive of  those fighting this battle at these levels. 

I am most impressed, however, at the immediate and enormous potential and power of one of the most sacred, influential relationships that exists between a trusted physician and his/her patient. Even more powerful and better positioned to influence such immediate and measurable metabolic and behavioral change is the CrossFit Physician.  

Thank you for those who are committed and dedicated to CrossFit Health, who are eloquently and succinctly presenting the truth to those of us in the trenches of daily practice, who have the immediate opportunity to influence metabolic behavioral change through the sacred relationship between physician and patient in our private offices. 

After 28 years in medical practice, I have found nothing that surpasses the vision, focus and collective work of CrossFit and CrossFit Health, nor is better positioned to influence the metabolic changes discussed in this talk with Drs. Lustig and Malhotra. Through the efforts of the collective team at HQ, the very well educated medical experts associated with CrossFit Health and those most fertile agents of change.....the CrossFit Physicians, a metabolically unfit patient can hear the truth from his/her private physician in the office, be influenced to change their behavior by joining a local CrossFit community, where they  can interact three to five days per week with other like minded people who are living and making healthy metabolic choices. 

I do not believe there is better positioned or resourced infrastructure to truly LEAD patients to become metabolically healthy and fit than CrossFit Health. 

The enormous potential to influence healthy and fit metabolic change through CrossFit Health, to the eager and ripe CrossFit Physician, to the patient in the office, who then becomes engaged and accountable to their CrossFit community is relational, immediate, measurable, enduring and produces the desired results of a healthy and fit community! 

Great course in Shreveport LA!!!  Shout out to the trainers who did a great job with the material.  Thanks for all the performance point corrections.  If you want to get better at what we love to do, get to your L1!  Joe, Jeremy, and Melody, thank you.  It was a great experience, and not like a Basic Training experience where you look back in twenty years and laugh over war stories.  Really a great experience in the moment.  Thanks to Crossfit SBC for hosting.  Outstanding gym.  

RX：28'54''.
https://youtu.be/yxnMhono-Xk

I learned so much this weekend from eric, Rory and Doug! What a great weekend, it went so fast!! 

Precious feedback, exceptional atmosphere. Virtuosity in reality.

This was such a fun weekend! I am happy to a part of such an amazing community. 

This was one of the best weekends ever!! Had an amazing time and learned so, so much!! A huge thank you to Pablo, Jess, Cody and Katie! Your passion for CrossFit and helping your attendees is incredible!! 

Jess, Katie, Cody and can’t forget Pablo...
thank you for an amazing weekend in St. Paul! Your passion for making better humans is real. ❤️ Nic

I remember doing this back in 2012, scaling, and still being extremely sore

Thanks Eric, Rory, and Doug! Couldn't have asked for a better weekend of training!

Globo Scale:  As rxed.  Bodyweight sub do strict chest to bar pullups instead of weighted pullups.  Door gym sub use weight vest 20/15 and do 5 sets of max weighted pullups and 5 sets of max unweighted strict pullups. 

Champions Club Scaling Notes

RANT
We had our Disney Theme Workout earlier today at the Champions Club. If I was in the MLB, I would pick I'll Make A Man Out Of You as my walk-up song.

WHAT ABOUT THE MOVEMENTS
Weighted pull-up - pulling, overhead, strict (no skill), external load
Strict pull-up - pulling, overhead, strict (no skill)
Kipping pull-up - pulling, overhead, skill

WHAT ABOUT THE REPS
The workout description says it all. I think someone sweet would be able to go unbroken for each round, coming off after the kipping pull-ups.

I KINDA WANT TO DO THIS BUT DON'T HAVE PULL-UPS LIKE THAT SCALE
10 rounds for quality of:
1 slow handstand descents
2 jumping pull-ups (hold at the top)
3 kipping pull-ups

I KINDA WANT TO DO PULL-UPS BUT NOT IN THIS FORMAT SCALE
AMRAP in 15 minutes of:
3 slow overhead squats
5 strict pull-ups
7 kettlebell swings

MY STUFF
7 rounds for quality, not for time. I used a 25-lb. dumbbell and went back to my frog kick days ('06-'08) instead of butterfly for kipping. I did all the rounds unbroken, and kinda felt my form was going to get bad if I went any more. Needless to say my arms were fried.

GENERAL FEAR LEVEL: 4

Thanks for the great weekend Pablo, Jess, Cody and Katie!

Lace me up coach! 

Crossfit Is what keeps this world together... 

You are all so amazing! Thank you for keeping CF going! You are changing lives now and in the future! Don't stop - the results are in the people... you are in the right lane! I'm so proud of you! You got this people are depending on you- don't let them down.. never give up!

Thanks for all your help (and laughs) this weekend Eric, Rory, and Doug! 

What an amazing weekend! So thankful for the great coaching from Eric Rory and Doug. 

This is so RAD!