CFWUx2 5 wb sub for dips
15:49

19:04 Rx’d 
Toes to bar were the worst part. 

July 27th 2021

wu: bike, pvc, rings

wod: 	30-20-10
		ab mat sit ups
	hanging knee raises
sg. arm db thruster 10 kg
			7:11

post: bike, stretching

12

As Rx’d 
14:00

11:28 rx’d with 2 hand touch on ghd’s. Last time 12 seconds faster but with one hand touch ghd/bent arm kte’s. TTB are harder so that’s an improvement if you ask me. Had to redo a couple toes to bars because my abs were so toasted I didn’t make contact. Sets of 5 through the 30’s. Broke wallballs and ghds into 2 sets the first 2 rounds. 


180/42/176cm

12:55

Did it with banded situps because I do not have a GHD yet.

Hardest part wad the banded situps. Room to improve in core stamina for more toes to bars stringed together.

Satisfied with my physical performance because I was able to do all wall balls unbroken.

I recognized a useful mentality attitude during the banded situps. I was struggling and said to myself, wow This is so hard... GOOD! That means Im pushing my limits today!

Grateful to be working to improve my health and that this journey becomes a reason to get together with people that care for me and inspire me.

Thank you CF!

My stuff

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

13:03 - Rx (struggled on Toes-to-bar)

15:52 s 
15/15 - 10/10 - 5/5
full GHD / half GHD alt. 
15/15 - 10/10 - 5/5
t2b (dirty south lower bar) / knee raises
30-20-10 
WB

F/24/5’5/140
CrossFit AFK

Yikes, 17:42 rx. Maybe too much yard work yesterday. 

Rx
10:25

f*ck T2B jajajja 🥴

10:28

M/35/6'/175#

30/20/10 wall-ball shots and GHD sit-ups 
15/10/5 T2B

10:09

8:47

everything Rx except I did 15-10-5 on Toes to Bar

M/28/6’1”/198lbs

Abmat situps with 15 lb ball sticked to my forehead, 

13:40

302010
Abmat 15lb
Toes to bar
Wallball20lb 10ft

Male 23y 175cm 83kg

M/42/140lb

RX - 10:44

*T2B Singles on round of 10s

Sub weighted sit ups 10 kgs
ring ttb
11:33

Rx’d : 11:03

170913: 11:45 w/16# ball

RX(plus) 9:12
30lb MedBall
Very fun combination of movements

GHD were steady all the way through
T2B were 13-10-7, 12-8, 10
WB were 6-6-6-6-6, 7-7-6, 10

82kg BW
178cm height
34yo Male

10:08 RX 

30-20-10 reps for time of:
AB Mat sit-ups
Toes-to-bars
Wall-ball shots
♂ 20-lb. ball to 10-ft. target

9:46

Sc to ⚓ SU, k2e...12:59

As RX

12:43

Completed 6/21 a.m. after three days off. No GHD or wall ball so used my plate stack with yoga blocks and did 45# Thrusters.

10:25

Kind of through the motions day, but still completed quickly so that is good. Will be a better workout tomorrow. 

subbed 2x18lbs dumbbell thrusters for wall balls
12:20

Frustrating. I couldn't keep up the T2B intensity or pace.

30-20-10 reps in 9:32 of:
Abmat sit-ups
Hanging Knee Raises
Wall-ball shots, 20#/10'

10:12 
Sub 50 lb thrusters

modified 

4:1 flutter kicks
toes to parallel (ish)
35# dumbbell thruster (alternating arms at the top)

7m09s

good

Modified / scaled to:
--
30-20-10 reps for time of:
GHD sit-ups from bench 
Hanging knee raises  
Wall-ball shots with 9 kg sand bag 
SCORE: 15':36''
--
Nice WOD 👍
5 km run in the morning 

Rx 

10:49

M/30s/225lb

Those T2B though...

8:59

30-20-10
GHD Sit-ups (to parallel)
T2B
MedBall Thruster Toss(20lbs) in garage

‘MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
-4R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
-3R

오늘도 무사히

10:51 Rx
GHD-SU destroyed any flow on the TTB
m/53/5'11"/200#	

30-20-10

Sit-ups (straight leg w 10# ball )
T2B mixed w knee raises
Wall Balls (10# ball to garage ceiling)

9:55

12:30 
I kept losing my grip on the toes-to-bar. Way too much humidity and sweat. 

Happy Father’s Day to all you Fathers out there! 

Scaled to: 
incline sit-ups, 
knees to elbows, 
2x30#DBs thrusters

8:46

17:54
about 50 yards out and back to my wall ball wall against City Hall.  Most TTB in groups of 3-4 reps after unbroken GHDs. 

Lots of scaling for me due to no GHD or proper wb target so subbed a 20lb db sit up T2B and 45lb barbell thurster managed 11:46

30-20-10 reps for time of:
GHD sit-ups
knees to elbows 
Wall-ball shots
16 lbs  to 10-ft. target
18:58

12:31

TTB are a difficult movement for me and my technique needs a ton of improvement.

RX:9'.
https://youtu.be/1mCtqRJ4TWo

17:23, did a 400 m run before every round as well

Champions Club Scaling Notes

RANT
I have not seen one case of rhabdo in the 10 years of doing GHD sit-ups with new people at 1/3 or 1/2 ROM, even at a high volume. The timing of the movement take a lot of repitition to get the hang of. If a new person (or even experienced person) is having trouble even sitting up straight on the GHD with a neutral spine, then even doing a static hold can be effective if you want to emphasize position; if you want to emphasize skill then a kb swing is similar. On the other hand, it is very easy to lose spinal positon on this movement for even veterans and I completely agree that large doses going to a large ROM (anything past parallel) can wreck you.

WORKOUT THEMES
2 pulls and 1 push for the lower body, making stamina a main factor but not quite enough to make us rest

MAIN DECISION
Is my technique/ROM good enough on this to warrant a low volume?

TECHNIQUE SCALE
Cut the ROM on all movements and do 3 rounds of 30 

CONSISTENCY SCALE
1 round of 60 reps each

INTENSITY SCALE
As is, scale to go unbroken

INJURY SCALE
Upper-body - sub L-sit (butt on ground, feet up) for GHD sit-up and one-arm dumbbell thruster for wallball
Lower-body - regular sit-up for GHD sit-up and hip extension for wallball. Might have to adjust some reps

MY STUFF
Did yesterday's workout in 7:something as rx'd

GENERAL FEAR LEVEL: 6