CFWUx2
11:23

Rx woman 12:24

9:01 Rx 

M 39 175cm 75kg
10'18

subbed squats for swings

10:48

13:55 Rx’d with 50# dumbbell

11:41 Rx’d

September 4th, 2021

wu: bike, scales, planks, kb variations
skill: running drills, gentle jogging

wod:			 	 helen
						3 rnds
			0,8 mile ass bike
			21 kb Russian swing 21 kg
			12 lila band assisted str. pull ups 
						14:30

post: bike, external shoulder rotation, stretch

9:52

10:19 as rx’d with gymnastics kip and grips. 

better than last time by a little less than a minute. A little less than a minute slower than pr...unbroken swings but broke pull-ups 7/5 on round 1. Otherwise unbroken. 

182/42/176cm

8:47 rx

Rx 
8:57

16:21 s

26# KB
big red and little red band pullups 

F/24/5’5/140
CrossFit AFK

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

11:00 - Rx (Runs were a jog; legs are pretty sore from the 10k, deadlifts, and squats. Otherwise, felt good and unbroken) 

Was on vacation, did this today, Wednesday 8/4, with 16kg kettlebell
10:44

F/5'6"/145
14:40

M/35/6'/175#

9:31
Subbed 21 40-lb. DB hang power snatch alternating hands every five reps

Deo gratias

Male Rx 23y 175cm

13:45

50 lb dumbbell 

Butterflypullups

8:42

100 x pull up with violet band 
100 x swing 24kg

3/25/20: 12:23 50#, ring PU
Today: 11:31 50#, bar PU

Modified: 100 single jump rope, 21 reps using 30 lbs kettlebell & 12 reps of incline pull-ups.  Nice workout to get the heart pumping, thx!

M/39/180
9'33"
sub's- 50#db for kb, runs on standard treadmill at 2.0 incline

Scaled KBS to 22.5kg (heaviest available), otherwise Rx'd
11:54

Would have been faster but had a lengthy transition time to where I could do pull-ups.

59/M
12:24

M 51/190/6’
9:59.

10:50 Rx. All pull ups strict

31” PR! And the last time I did Helen I was kipping.

Helen
3 rounds in 15:22 of:
Run 400 meters
21 Dumbbell swings, 35#
12 pull-ups

Scaled the run to 2min echo bike
10:51
Bike: 0.79/?/0.68 mile
KBS: Unbroken
Pull-up: 8-4/8-4/6-6

10:40
used 70# KB

18:15
subbed green band strict pull-ups 
2 sets/rd kb swings and pull-ups 

THANK YOU Madison, WI crew: Pablo, Becky, Derek, Maggie, Tefy! Your passion for CrossFit was contagious. It is great to see how the CrossFit brand continues to refine and evolve their material and content! 

3rds: 9:46 Womens Rx

21 45# kettle bell 
400 m run 
12 pull ups 
time: 13:01

my wife RX time:11:16 w assisted pull up machine 

Amazing experience in lecture and practice in Madison, WI! I’m so motivated to be a better athlete and help others discover their own potential in this amazing sport of CrossFit! Thank you! 

20:39
18.1 KG kb is the heaviest the gym had
Ow.

M/46/6'2"/180#

Rx'd with TM runs 2% incline
10:07...probably my worst time ever on this wod no excuses but hardly ever do American swings anymore and after 6 nights shifts I may double up on the rest days we'll see

Scaled to 3 rounds of:
400m run
45#DB dumbbell swings
strict pull-ups 
9:08

Rx 
13:50

Did 50 strict pull ups yesterday so that slowed me down. 400m run around neighborhood. Kettle bell was a 45, 5 and 2.5lb plates strapped together

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

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
4R

Completed as RXd at Penn National. Pull-ups completed on kids jungle gym bar. 

9:30.

Got a lot of workouts to make-up, vacation season! 

So fast!!
For AS and NC, I kept thinking “ weight back, drive through the whole foot”. 

Does anyone know if those ladies can beat those times today?

M/42/140lbs

9:49 RX

11:38 Rx (35# DB)

Compare to: 10:49 Rx (PR) (35# DB)

13:58 at home. Still recovering, felt good to go hard. PR is 8:46 many years ago…

9:27 Rx'd
PR by 1 second (going back to 2017)
m/53/5'11"/200#	

3 rds
12 stair sprints (dwn+up basement stair)
21 kb swing 35#
24 pushups

14:15

Un increíble fin de semana, re-aprendiendo y fortaleciendo los skills de un coach. Excelentes profesores Carlos y Rich, la rompieron con el curso. Mil mil mil gracias.

Max! CF TILT! Woooohooo!

10:56 RX

Rx’d 9:09

200325: 9:06

Stopped clock @ 8:17, pinched back on rep 6 of 3rd round of KBs.

Did air "KB" swings for the rest, then the pullups. 

11:37
300m
35lbs KB
6x Kipping pull-ups, 6x jumping pull-ups

Subbed 50lb dumbbell and strict pullups

10:17

One of my faves

11:16 Rx

This is so cool!  I especially love the shot at the end of the women with all their kids.  :)
Amazing.

11:16 with ring rows 

Beginner Option
3 rounds for time of: 11:48
Run 200 meters
15 kettlebell swings 44 lbs
9 jumping pull-ups

This was so much fun! While all the information was amazing, the best part for me was that the entire experience brought me back to why I fell in love with CrossFit! It's so easy to get in groove of everyday stuff and only getting hyped up during the Open but I realized I want/need/can foster that kind of environment within my own class. Thank you Derek, Tefy, Maggie, Becky and Pablo for your time here in Madison! Thank you for energy and sharing your passion!  

M / 37 / 5'7" / 195

Pull-Up Bar is in basement so running wasn't a good option. Echo bike instead. Sub Ring Rows for Pull-Ups while I am still working on shoulders. So...

3RFT
24 cal Echo
21 KBS, 24kg
12 Ring Rows

7:44

Beginner, 13:00

Fantastic L1 Training course in Madison, WI this weekend, instructors were extremely informative & inviting!

rx--American kbs/strict pull ups
15:51
m/51/175
First time rx, usually do 50# kbs swings to eye level, which was 11 min and change on compare to.

LOVE seeing these old videos!  

What a blast of a L1 Course in Madison. The instructors crushed it, giving extremely helpful and direct information and peppering in the perfect amount of jokes along the way which made the course that much more memorable. LFG!! 

Yes!  Love these throwbacks!

Really enjoyed the course this weekend in Madison! The stuff you learn makes it more than worth the price, but the people you get to meet make it priceless. 

10:06 Rx

M/28/6’1”/197lbs

Such a great weekend in Madison, WI for the L1.  Instructors were all incredible, engaging, and helpful.  Learned a lot and had fun doing it!

This is great!

200325:RX:8'48''.https://youtu.be/WPmJxcF14ME
210726:9'20''.https://youtu.be/d_zKExjZFS8(400m run，sub：1200m bike)

Modified / scaled: 
--
400-m run 
21 DB swings w/ 15kg DB
12 horizontal rows
SCORE: 12'51''
--
Done very early in the morning, before second COVID shot . 
Not used to doing CrossFit at this time of the day...Took some time to get into the flow, and then it was over... 
Still, nice one 👍
--
Quick 3 km evening run.
 

☆CFHIM 12:50

12:45
Sub 50 lb dumbbell swing to eye level
Strict pull-ups

Max on point as always!

Amazing group of people in Madison, WI this weekend getting better together as a Crossfit community! Pablo, Becky, Maggie, Derek, and Tefy were fun, engaging, and so knowledgeable! Thank you for making this a special weekend for my son and I! 

More of this! 

10:16 Rx

Champions Club Scaling Notes

RANT
For the last two weeks I've been watching a ton of AAU basketball games and one of the main takeaways for me is the difference between using AAU as a showcase and using it as a way to develop. Showcase means we are who we are at that moment and we want to show that to everyone; development means using the season to make you better for a future time. With Helen, this is an easy one to treat like a Showcase. It's probably the most doable benchmark workout as listed, but the limiting factor is going to be the run. If you don't have the capacity to sprint, or run at a speed that is well faster than you're comfort zone, then I think it would be good to use today as a development day rather than a showcase.

WORKOUT THEMES
Benchmark workout, using a very fast monostructural movement to challenge bodyweight/light weight gymnastics and weightlifting movements.

MAIN DECISION
Do I go to "that place" or not?

TECHNIQUE SCALE
Same rep scheme, 5 rounds, lose the timer

CONSISTENCY SCALE
1 round mushed together. Or Eva? God, not Eva.

INTENSITY SCALE
As is.

INJURY SCALE
Upper-body - 4 rounds of: run 400 meters, rest as needed between efforts
Lower-body - AMRAP in 12 minutes of: 15 sit-ups, 8 pull-ups

MY STUFF
Didn't get to this one yet. I tested out a team workout we did instead. Not sure if I'll come back to it or not. Edit, got to this two days late. 6:52 as rx'd

GENERAL FEAR LEVEL: 9