CFWUx1 (late, tired)
21:10+5min?(50ghd)=26:10?

33age/1,74cm/71kg

22:38 RX

18:36 beginner an mat sit ups. Had to use the elliptical bc gym didn’t have tower. 

Rx 25:26

19:51 as rx’d with two hand touch ghd sit-ups. PR. Last time 20:07 with alternating single hand touch ghd sit-ups. Didn’t row as hard on the 2k this time (@8m) but was faster on situps/breaks. Broke at 35/50 and 20/30 to reset the rower and ease the quad burn a bit before rowing. Remembered to use my arms a lot more for the rowing by round 2...

177/41/69”

Subbed run and abmat SU: 16:35

21:59
subbed ski erg for rower

M/35/6’/178#

21:38 Rx
(200320: 22:54 Rx)

20:00 (sub 75-45-30 sit-ups)

200320 - 19:00 (sub run/sit-up: 400m/75-800m/45-1600m/30)

22:?? rx

24:38 rx

22:34 rx

17:12 rx

21:30
Row 500 meters
50 Abmat sit-ups
Row 1,000 meters
30 Abmat sit-ups
Row 2,000 meters
20 Abmat sit-ups

35/M/6’4”/257

500m (1:48)
GHD (15/15/10/10)
1000m (3:53)
GHD (15/15)
2000m (8:14)
GHD (10/10)

28:26

Completed 2/24

18:30

to parallel on GHD

Subbed ab mat sit ups 
21:40

19:43 Rx

M/27/6’1”/200lbs

For time:
Row 500 meters
50 Incline sit-ups
Row 1,000 meters
30 incline sit-ups
Row 2,000 meters
20 Incline sit-ups

24:03

situps

19:37

Mirella Miranda
22:53

22:51 Int

23:44
Straight Leg Ab Mat Sit Ups

Completed on 2/26
no rower -sub bentover row with 35lb bar with 1 rep for each 10m on row

50 Bentover row
50 abmat situps
100 BOR
30 abmat situps
200 BOR
20 abmat situps

20:35

34/5’10”/220
scaled
500m row
25 ghd 
25 abmat 
1000m row
15 ghd
15 abmat
2000m row
11 ghd
9 abmat

21:09

M/53
rx'd 23:01

21:41 Intermediate (did sit ups hands on the chest)

Completed 2/26 a.m. Subbed running for rowing. 500m, 1000m, 1700m. Homemade ghd. The last run was slower than I had hoped.

22:08.

20:17 RX🔥🎉

M/59 Michigan
1/2 RX Row
GHD 40-30-20
11:10

5-5-5-5-5 back squats
195-205-210-210-205#
5-5-5-5-5 bench press
140-145-145-145-140#
Then
500m row
40 GHDs
1000m row
30 GHDs
500m row
20 GHDs
16:57

workout done 2/25
intermediate
time: lots of. Forgot to set timer

AsRX: 25:55
500m: 1:52.1; 1000m: 4:32.1; 2000m: 9:22.3
M/44/5'6"/137lbs ; 256 cals, 141/163 avg/max heart rate

I about fell backwards off the rower on the first pull after the 50 GHD sit-ups.
Don't think I've done a GHD sit-up/rower combo before.  Really makes you focus on the rower form when parts of the rowing chain (ex: abs) are taxed.

Did the home version with tube Rower (1 strike = 10m) and sit up on pillow. Did 15’29"

Subbed GHD with regular ab mat sit-ups.

17:21

18:13 Rx

22:01 RX

RX, 21:47

16:44 RX

M56+/ Rx 21:48 

20:38

sit ups

25:05
GHD to parallel 

compare to 22:18 w/decline bench sit-ups 

24:15 Rx

220lb
M 30s

M/35 RX 19:34 

23:50

GHD were slow going

20:17, intermediate w/ 400m run subbed for ea 500m row
400m run
50 situps
800m run
30 situps
1600m run
20 situps

Abmat sit ups

18:31

23:24

No GHD, so made it a bit more challenging by doing sit ups without momentum, holding 25# plate overhead

M/25/5'8"/155lb
CrossFit AFK

19:20 - Rx

M:48/170
20:26
subbed anchored and weighted abmat sit ups for ghd - 15# db

Intermediate- Abmat sit ups
22:51

Did yesterday’s thruster/run workout. Results there. Ugh. 

19:42
Scaled 
1k assault bike 
50 parallel ghd 
2k assault bike
30 ghd full
4k assault bike
20 ghd full

20’15”

21:36

Compare to: 22:02

50 sdhp with 2X #15DB
50 ah mat sit ups
75 sdhp with 2X #15DB
30 ah mat sit ups
100 sdhp with 2X #15DB
20 ah mat sit ups
17:28

20:02 with Abmat sit-ups no GHD available

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

20:25

200320: 20:42 with same sub

20:47

Subbed bike & incline sit-ups w/10# ball(no GHD)

Modified to:
--
For time:
50 DB SDLHP  | 2x7,5 kg DB 
50 GHD sit-ups from bench
100 DB SDLHP | 2x7,5 kg DB 
30 GHD sit-ups from bench
200 DB SDLHP | 2x7,5 kg DB 
20 GHD sit-ups  from bench

SCORE: 29'12''
--
Two movements I really enjoy doing, so I took my time (also, I'm really slow).
Did some more rounds in the end to hit 400 reps of SDLHP and 150 sit-ups.
Around 4 km easy run in the morning. 

03/20/2020: 19:06 with ⚓ sit-ups
Today: 18:05 same scale

Rx’d   17:21

Beginner Scaled/Modified +
50 SDHP 45#
40 abmat situps
75 SDHP
30 abmat situps
100 SDHP
20 abmat situps

20:10

11:36 Rx

sorry, meant for yesterday’s workout 

21:48 Rx
200320 was 22:07 
160207 was 22:43
m/52/5'11"/200#	

M/55/6’1”/180

For time:
500 m row (1:46)
50 GHD situps (Games std)
1000 m row (3:39)
30 GHD situps (Games std)
2000 m row (7:49)
20 GHD situps (Games std)

Rx (masked): 20:07

M/34/78kg
decline bench sit ups instead of GHD
16’42”
all the way from 🇵🇹 

Subbed to incline sit-ups, 2x20#DBs SDHP (1 per 10m):

11:56

Scaled to Abmat situps

18:40

Rx'd(ish) - unbroken
21:07

GHDSUs were slow and steady and I tried pacing myself in the 500 and 1k to preserve some gas for the 2k. Used make-shift garage GHD - bench for pivot point + loaded barbell for anchor. I am able to maintain most of the ROM from a real GHD  (at the very least go beyond parallel) and not hit my head on the concrete.  I ran instead of row for 200320, but I don't have my time for comparison :(

Did this twice changing the sub for the row which I dont have.

15:54 doing SDHP.
10:04 doing bent over row.

15:05 subbed for bent over row and abmat sit ups

Scaled beginner 10:10

21:25, subbed supine leg raises for ghd, just couldn’t invert today. 2000m row was a spirit crusher!

GHD on inflatable:

23:15

splits: 1:51; 4:02; 8:15

42 / 6’0 / 195

18:21 RX

18:31 - subbed hollow rocks

FOR TIME 17’
500 MT RoW
50GHD SIT UP
1000 MT Row 
30 GHD SIT UP
2000 MT Row 
20 GHD SIT UP 

Scaled:
For time: 16:47
Row 500 meters
30 GHD sit-ups
Row 1,000 meters
20 GHD sit-ups
Row 2,000 meters
10 GHD sit-ups

19'47"

Beginner option - 16:55
Second WOD after getting back into the gym. Did yesterday's. I enjoyed today's more than yesterday haha.

☆CFHIM 20:43 (47/93kg)

16:18 
No rower or GHD so subbed/scaled:
400m run
50 weighted sit-ups 25lb DB
800m run
30 weighted sit-ups 25lb DB
1600m run
20 weighted sit-ups 25lb DB

compare to 200320
same scale but with 15lb DB
17:37

RX - 21:08

20:10 RX 

row rx
50/30/20 abmat sit ups holding 20# slam ball
24:55
m/51/175
compare to with same scale
22:55

Intermediate Option - 20:13

17:25 RX

24'38" RX

210224:19'46''.https://youtu.be/suS4shBZe7c  (unbroken)
200320:21'32''.https://youtu.be/uWWwGKzzuwg

M/48/87
Rx'd 
22'33"

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement that is supposed to be really limited by stamina
GHD sit-up - pulling from the hips with an emphasis on midline stability and core-to-extremity

MAIN DECISION
Just a Workout or serve a specific purpose?

TECHNIQUE SCALE
4 rounds, row 500m, 25 GHD sit-ups, cut the ROM on GHD sit-ups. If you don't have a GHD then do kettlebell swings

CONSISTENCY SCALE
As is

INTENSITY SCALE
As is, rest as needed between rounds

INJURY SCALE
For an spine/back injury I might look at ring row/push-up/plank as my three movements and make an AMRAP out of them.

MY STUFF
13:24 technique scale. Checked the box again

GENERAL FEAR LEVEL: 7