CFWUx2 4*35db lunge
19:09
45lbs+bar/clr

8:00 Rx

11:02rx

23:39 - Rx’d

October 9th, 2021

wu: bike, slips, db
skill:			5 rnds*
			3 negative strict ring dips
			14 db lunge variations increasing weight 5-15 kg

wod:			4 rnds**
				40 front lunges 10 kg
				15 strict band (violet) assisted pull ups
					20:44

post: bike, stretch

* As I want to work on my weaknesses, I'm planing to do more accessory, stability and strength in the skill part, while reducing intensity and/or volume in the wod, whenever it makes sense. 
** I got this wrong - now I see, it was 50 feet lunges not 50 reps. That explains a lot. Anyways, I decided to reduce the reps, volume and weight in order to do some extra work in the skill part. The pull ups came out to be just right, the lunges were still very challenging though.

15:17 as rx’d. With true front rack. Round 1 in about 2:00. Gymnastics kip. Unbroken lunges except for a break on round 4, which was a mistake, in retrospect, since I didn’t get winded until about :20 after starting lunges regardless of wether I put them down. Grip became a factor at the end but I was slowed more by my lungs...felt kind of pukie after round 3. 

pullups: 15/10,15/10,15/10,10*/8/7,5’s
*had to put a leather grip on right hand

Fasted again except for 4 small plums. 

180/42/176cm

Rx
10:55 

Sc int 35# DBs/20PU...19:23
(2:41/3:51/4:35/4:50/3:26)

scaled to 40# KB for lunges: 14:21

M/35/6'/175#

Scaled to 40 lb. dumbbells and 20 pull-ups each round

10:45

Deo gratias

Male Rx 23y 175cm 

17:40

5rds - 17:45
18 front rack lunges (static, not space for walking lunges) with #25 dumbells
15 kipping pull ups
Then
5x DB row with #35 db

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

13:46 - Rx 

Rx 13:05 

RX, 11:07

20:20, at home used 40lb DB’s. Cut pull-ups to 20 per round. 8:30 at the half way mark then just fell apart…100 out already. Yuck!

16:12 

20lb dumbbells - should've done 30s

Only did 3 rounds of Intermediate Option
10:52

Not enough time and was exhausted.

M/48/67”/180
Scaled to 25# db
10 Strict pull-ups per round. Use various grips and when I couldn’t get my chin over the bar I held it at the top for one second. 
19:30

Rx’d: 13:26

Scaled:
--
5 rounds for time of:
15-m dumbbell front-rack lunge w/ 2x 12,5 kg DBs
25 inverted rows 
SCORE: 17'58''
--
Lunges unbroken, rows less so. Still, nice one. 
20 km bike ride in the morning. 

Beginner option. 17:41.78. I hate lunges. 

RX：10'38''.
https://youtu.be/FTg8pLzI050

Hotel gym. Subbed with 5 rounds of
16 dumbbell front squats (2x35-lbs)
25 inverted rows (upside down on the treadmill)
14:16

5 rounds in 13:26 of:
50-ft. dumbbell front-rack lunge, 25#
12 pull-ups

Globo scale: sorry for the late post.  But for those doing this in the future, here we go.  Most globo goers should be able to RX this one.  If a 50 feet length is not doable due to space do 5x 10ft lengths, or around 18 front rack alternating stationary lunges per round.  For pullups, if you need to do them strict scale to 12-15 reps.  Otherwise as RXed.  No pullup bar/station?  Do heavy rows with the available dumbbells, lat pulldowns, or bodyweight ones from a railing, Smith rack, or off the treadmill arm.   Put your feet up on a bench or box for an additional challenge.

Equipmentless sub do 50 jump lunges and the pullups.  If you do not have a pullup bar or railings (see above) do heavy backpack or bag rows.

RXd.

15:52

Pullups were slow. Completed 8/2's  Event 15 the day before which was a very similar workout.

M 51/190/6’
12:15 intermediate.

Rx(ish)
5 rounds
50' front rack 50lb plates
25 kipping pullups

17:27

M/30s/225lb

수지
For time
Run 우리동네 1바퀴(약400m)
100 pistol .alt
100 bar dips
100 cherst to bar pull ups
Run 우리동네 1바퀴
-38:24

우리동네 풀업바는 조금 낮아서 아쉽다 ㅠㅠ

15:02 20 lb dumbells

14:58 (25# DBs)

Scaled to rounds of:
2x45#DBs 
20 non-Kipling pull-ups 

13:45

5rds: 13:06

50’ KB Front Rack Lunge (35lbs)
25  Pull-ups (strict&kipping to rd 3 then                               banded)

*looking back I should’ve kept pull-ups at 25 reps and done the whole thing banded or drop reps to 15 

Rx 10’58
(focus : front rack position (increase strength with proper position)

https://youtu.be/HqMgsJ_Kdf0

As rx’d, 12:53.

Rough.  Unbroken lunges, they were pretty spicy.  Did pull-ups 25 / 20-5 / 15-10 / 10-10-5, and then the last round was 7-5 and a bunch of 2’s and
3’s.  Just barely made it through without tearing.  Rounds were about 2 minutes to start, but by round 3, I had slowed considerably.

48m/5'10"/180

35# dB 
25 pull ups 14:01

Scaled to 45lb dbs
20 kipping pullups

14:22

14:10 Rx'd
m/53/5'11"/200#	

4 rounds
50’ walking lunges with 25# DBs
15 pull-ups 
9:38

Scaled:
35lb DB’s for the lunges. 
25 pull-ups 

13:11 

10:05 subbep pull ups for chinups

Intermediate 12:47 I have been nursing an injured but not that that affected my time. 

Champions Club Scaling Notes

RANT
"Tricking yourself" is a term I use a lot that means exactly what it says. It's a way to get yourself to accomplish something in the short-term that you normally would not. On today's workout, for example, I went into it fully expecting to call it good after 2 rounds. "I know how to do lunges and pull-ups, and I need my energy for the Babies session," I told myself. "So do 2 rounds unbroken just to make sure you still got the pull-ups down and then shoot around for awhile." Of course, I did my 2 rounds and then said, "might as well do 3, which would be more of an honest in-season workout." I did three and, as you can guess, "well I already did 3 and haven't broken up the pull-ups yet, might as well see if I can get 5." This kind of strategy helps me in longer workouts like Cindy, pretending like the workout only lasts 5 minutes, or trying to see how quickly I can finish the next 2 rounds, etc.

WORKOUT THEMES
Challenging the strength of our unilateral loading while squatting and the coordination/stamina of our pulling. Stamina plays a huge factor.

MAIN DECISION
Keep the pull-up volume by splitting up reps/cutting ROM or keep the pull-up volume by focusing on the skill (kips)?

TECHNIQUE SCALE
5 rounds for time of:
30 lunges
25 kips

CONSISTENCY SCALE
5 rounds for time of:
40 lunges
25 ring rows

INTENSITY SCALE
5 rounds of:
20 jumping lunges
10 pull-ups
*rest 5 minutes, then repeat again

INJURY SCALE
This is one of those workouts I think would be useful to not try and mimic if you're injured, but rather follow the themes of stamina, unilateral loading, and, of possible, skill (global extension/flexion in kipping). Blend something together that you have full capacity of that gets you a good dose.

MY STUFF
12:33, did 25-lb. dumbbell lunges but did about 85 feet each time (down-and-back on blue mat). Pull-ups were all unbroken.

GENERAL FEAR LEVEL: 6

Intermediate Option:
5 rounds for time of: 10:39
50-ft. dumbbell front-rack lunge
10 pull-ups Kipping 
 ♂ 35-lb. DBs