CFWUx2
17:19

15:23RX

15:23 RX

12:49 RX

M/38/5’9”/195#

19:47 Rx'd

14:33
Used 50# dumbbell. No AbMat available. 

May 28st, 2021

wu: walk, pvc, KB
skill: KBOHSQ, TGU

wod: 50-40-30-20-10
		Russian KBS 20 kg
			sit ups
			13:18

post: walk, stretching

11:53 unbroken

11:35 rx’d. PR no abmat. No warmup. Only the 20 and 10 unbroken this time. Good forearm burn especially with the gymnastics grips. Brent did foundations version: (10:30ish)
5-10-15-20-25
stiff-legged box sit to stands (hip hinge)
ab crunches


179/42/176cm

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

11:16 - Sc (50lb dumbbell for KB swings)

11:01 s

30-30-30-20-10 KBS
50-40-30-20-10 ab mat sit up

(2017 I did same variation in 16:20)

F/24/5’5/140
CrossFit AFK

11:18 rx

171202 - 11:40 (55# db)

added push-ups to the mix as well: 17:26

Male 51yo 78Kg 181cm 
18:17
Rx'd 

13:43rx

Rx
10:42

RX:

19 mins

42 / 6’0 / 195

15:24 Sc
KB Swings 44lbs
Sit-ups

I only have a 35 lb kb, 
50x150= 7500
7500/35 =214 so

64 50 40 30 20 10 kb swing
- 50  40 30 20 10 abs

16:32, 
Male 23y 82kg 175cm 

30, F 165# 5’11.
13:08 RX. Coming back from surgery.

F - 39 yrs old - 138lb
12:04 RX

18:45 rx 
russian kb swings 
abmat sit-ups. 

M/35/6'/175#

12:34 Rx

weight and reps as Rx, Russian swing-- 10:05

50-40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups
16.5 kg db
 time : 17:25

M 50/190/6’
10:20 as rxd.

Only had a 40lbs kettlebell, so just went as fast as possible with UB everything. Strict situps( no abmat) 

7:14

17:36, w/ abmat sit-ups

171124:  14:52, no abmat (I think)

58/5'8"/160

16KG 14:55

11:03

1st not scaled workout in awhile! 

13:59 

Used 55lbs dumbbell for KB Swings

Rx’s 12´55 (« strict » sit up no arm swing)

https://youtu.be/4HRnUl9JTDo

10:23 RX! 2nd wod today! Could’ve been faster! UB on kB swings & nearly all SU. 

50-40-30-20-10
KB swings, in absence of a KB I used a 45lb plate
Ab mat sit-ups

11:32

M/30s/225lb

45lb kb

12:44

tried strapping on more weight but that never works for  swings

‘Enter the Tiger’

Complete as many reps as possible in
10minute of:
5 strict ring muscle ups
20 pistol alternating
-4R
생일축하한다~ 유식아~

Scaled swings to 45#DB.

8:46

Rx’d 
11:00

14:58 Rx (35# DB)

Compare to: 15:12

Modified / scaled:

50-40-30-20-10 reps for time of:
DB Russian swings | 19 kg DB
Sit-ups (butterfly abmat, unanchored) 
SCORE: 21' 05''
--
Sit-ups unbroken, swings less so... Should have scaled the weight a bit more, right from the start, of after the 1st round.
Did neither, so punished myself with 50 additional swings post-WOD.
Still, great workout, as these are 2 movements I really enjoy doing 👍
3 km easy run in the early morning. 

Male, 49 y/o

18:11 Rx

Male - 27 years

40-30-20-10

KB swings with a gallon water jug
Situps (felt more like crunches because of my belly, but still taxed my midline)

25:55

I am ~400 lbs, I sit all day as a programmer and struggle to get in steps and just move while being upright. This workout both felt good and hurt. :D

Soon I will start posting accurate weight amount, once I get a home scale. 

Male/45 years
As rx'd
10:19

11:40 Rx
Swings unbroken (wasn't sure I could do this)
Unanchored, butterfly abmat sit-ups
m/53/5'11"/200#	

Done 6 minutes after completing yesterday's 

11:08 with 50 lb dumbbell and russian swings

Compare to 171124: 11:43 Rx

Champions Club Scaling Notes

RANT
As I was doing this workout I was thinking about how there was probably a time cap with how fast this WOD could be performed because of the cycle time of sit-ups and swings being set in stone. It also made this workout feel pretty easy. But then I tried something crazy on the round of 20, something I have not done in a few years: I tried to go faster on the swings and sit-ups. The increase in discomfort was immediate and the effort ended up saving me, literally, 7 measly seconds. When you have the technique down on movements, the next thing we add is consistency, and then the next thing we add is intensity. But it's important to keep intensity in mind on the micro scale, not just the macro (aka, the workout as a whole). My set of 50 swings took 1:44. The amount of discomfort it would have cost to make that 1:34 seems disproportionate to the outcome, but it's a great way to challenge your technique. The TL:DR version of this rant is, although it seems obvious, doing the actual reps faster can have a different effect on you as opposed to doing the entire workout faster.

WORKOUT THEMES
Midline stamina challenge with emphasis on both pushing and pulling, though we do want to keep some intensity, otherwise it would be 10-20-30-40-50

MAIN DECISION
Cut ROM or cut raps?

TECHNIQUE SCALE
Same reps, cut ROM to work on the correct movement pattern

CONSISTENCY SCALE
2 rounds for time of:
50 kb swings
50 sit-ups
*keep the full ROM

INTENSITY SCALE
As rx'd, sprint the reps each round and if you die out live with it

INJURY SCALE
Upper body - sub box jump for kb swing
Lower-body - sub dumbbell push press for kb swing

MY STUFF
10:35 as rx'd

GENERAL FEAR LEVEL: 6

As RXd. 11:11. Didn't stop moving today! 

12:27 Rx

KBS: 27-16-7/21-12-7/18-2/20/10

M/46/6'2"/180#

Rx'd 
13:14...compare to was 12:09 but I have only been doing Russian KB swings for the about the last 2 years

10:52

10:51 
16kg

Russian KB swing 50#/⚓ SU...
13:19 (3:34/3:38/3:10/1:43/1:14)

Scaled KB swings (American) to 35# DB (heaviest I have)
Straight leg AbMat Sit-ups (unanchored)
12:55

Unbroken on all. Just wasn’t moving all that fast today.  Awesome job to all who did this sub-12:00!

16 kg KB
12:00

All sets were unbroken

13:38 
50/40/30/20/10 
KBS @35# + Ab mat situps

☆CFHIM 14:49 (171127 13:32)

40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups
44 lbs kettlebell swings
10:23

50-40-30-20-10 reps in 16:56 of:
Dumbbell swings, 35#
ab mat Sit-ups

16-kg KB: 12:33

M/31/5’11”/140

rx
16:11
m/51/175
probably some no reps in there--in between a Russian and American swing
compare to
14:28
w/ 50# DB for kbs, which was awkward

RX:12'57''.
https://youtu.be/b9EeJ1DYhTk

13:44 rx woman 

12'10 Rx 

13:30 rx 

Rx 14:16