Any idea how to do this at home?

CFWUx2
21:38

17:03 Rx

20

October 10th, 2021

wu: bike, scales and planks, pvc
skill: running and running drills

wod:		3 rnds*
			500 m row
			40 ab mat sit ups (no ghd)
			30 cal echo bike
				18:46

post: row, stretch
* In order to reduce the stress on my ankle, I modified the running with an amount of echo bike calories, that could be executed in less than 2:30 minutes. Since there is no ghd, I increased the volume of ab mat sit ups to make it more challenging.

Subbed to ski erg for the running as still building volume after broken foot.
GHD Volume too high and not practical in commercial gym where GHD too far from functional fitness section.

3 Rounds of:
500m Row
400m Ski Erg
30 Ab Mat Sit Ups

17:24

17:44 as rx’d. Broke ghd sit-ups into 2 sets each round. Damper: 8, pace: 1:59



182/42/176cm

subbed SDHP and abmat SU: 15:01

20:52 rx

Rx
18:56

M/35/6'/175#

19:45 Rx

Deo gratias

17:22  Air Runner - 20 GHD’s

M40 69” 167#

17:32 RX
F/39/5’7/155

17:32 RX
F/39/5’7/155

Scaled the GHD to mummy sit ups same rep scheme got 17:19

19:33
500m Row
400m Run
15 GHD/15 Abmat

Rx row, Sc 1200 echo bike, ⚓ SU...16:25
(5:32/5:39/5:25)

17:25 Rx

M/28/6’1”/200lbs

Subbed Ro 2:40 min in my cheap rower bc no m count

400m

30 ghd situps

21:45 min

Modified 
6 rounds of 
250m row
200m run
15 t2b

19'54''

modified - 3 rds of 1000m Row, 30 Ab-Mat situps = 18:07

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

18:41 - Rx

3 rds for time: 19:53
50 sdhp at #45
400 m run
30 inclined sit ups

then

5 rds back squat
#135 (8x)

Subbed inflatable ball GHDs:

20:20

42 / 6’0 / 190

Ab Mat Sit Ups
16:50

16:14
scaled GHD sit up to parrallel

RX, 23:24

17:55

On shift outside 1000hrs 91 degrees
Total time 35:50
Avg HR 131bpm 277 cal

3 sets
400 jog/run
500 meter row
25 sit up (old school still have lower back pain with GHD AND ABMAT)

Rx : 20’21

mistake (run 643 mètres) https://youtu.be/0h0DVn0bbh8

Completed 8/24 in the a.m. No rower or GHD, so followed some of Steve Thunander's suggestions. Thanks for posting those!

3 rounds for time
x15 burpees + x20 SDHP w/ 45lb BB
x450m-ish run (outdoor loop)
x30 anchored sit-up's w/ 25lb plate

15:24

First WOD in a while where I felt like I was pushing myself to go faster instead of succumbing and checking the box. 

M/48/67”/180
No GHD so I did straight legged sit-ups with an Abmat and held a 10# med ball on my chest. 
27:12
Hot and humid. Last 400 m run I walked a bit. 

Rx’d: 18:46

Modified: 
--
3 rounds for time of:
50 DB SDLHP w/ 2x 9,5 kg DB
Run 400 meters
30 GHD sit-ups from bench
SCORE: 18'52''
--
Great WOD 👍
Started out a little sore and sluggish from yesterday's lunges, but after first set of SDLHP I was already feeling better. 
4 km easy recovery run in the morning.

At the park!

4 Rounds for time:
400m Run 
20 Sit ups

12:15

50 SDHPs @ 45lbs
400m run
30 GHDs

IDK - timer battery died late in rd.1 but I kept going. Maybe 21-22 mins? Not very good at any rate.

As rx’d, 17:47.

Just a ‘check the box’ kind of day.  Sore and rather unmotivated, took the runs at a comfortable pace – I had more pep for them in rounds 2 and 3.  This looks a lot like “Blue”, but the 30 GHDs are way easier (if not much faster) than 21 burpees.  Unbroken GHDs.

48m/5'10"/180

3 rounds in 19:10 of:
Row 500 meters
Run 400 meters
30 Ab-mat sit-ups

Row and run (on treadmill) Rx
1st round GHD Rx, last 2 rds 40 butterfly situps each (someone slid into the rack while I was in transition)
20:05

3 Rds
2 mins bike
400m run
30 incline sit-ups w/ 10# ball
18:16

Cool to see a new face give the .com brief, nice job Marlow! 

17:47, scaled to 1000m row and 30 sit ups

Intermediate

3rds: 14:14

500m Row (1:49.9/1:50.4/1:48.4)
400m Run
20 GHD Sit-ups 

Ugh...
125 pull-ups yesterday
120 GHDs two days ago 
Then this....

Rx
15:56

M/30s/225lbs

21-15-9-6-3 reps for time of:
Strict handstand push-ups
DB’sFront squats, 22.5kg
Burpees
-10:51
이렇게 해도 리치는 못이기네요 ㅎㅎㅎ

19:27

Scaled:
500m row to 50 2x20#DBs SDHP
GHD to incline sit-ups 

12:27

15:20
2:00 bike, 400m run, 20 GHD

19:03 Rx'd
About to travel for a few weeks - I'll do what I can on the road.
m/53/5'11"/200#	

16:32 Rx

19:35, subbed 0.3 mile Elliptical at 12 for run. 25-20-20 on ghd 

28:08
Lost at least 2 min in each row to run, and GHD to row movement. The new digs not conducive to quick row or lift to outdoor work. 

RX：17'49''.
https://youtu.be/rVLi1TDsUxA

20:09 Did GHD to parallel and subbed 1200m Echo for run

ghd to parallel
else as rx
21:58
m/51/175

M/46/6'2"/180#

Rx'd 
17:35

Steve Thunander’s no rower scale:
15 burpees
20 SDHP 45lb barbell
400m run
45 ab mat butterfly sit-ups 
16:44

Intermediate Option:
3 rounds for time of: 24:30
Row 500 meters
Run 400 meters
20 GHD sit-ups

Scaled:
20 MB abmat sit-ups (20-lb. MB)
18:56

hat mega Spaß gemacht, mega cool Crew beim RCFN!  

Take a look here for a great explanation on the purpose of running drills and strengthening and flexibility exercises:
https://youtu.be/kYJbiZxaw2U

Check out this short video playlist of Pose Method Running Drills and Strength and Flexibility Exercises I recorded back in 2018:
https://youtube.com/playlist?list=PLnloz39j5gzlZDWOriiWW0cajMy5SMTF2

Use those drills and exercises with your clients/athletes and classes to help them develop better perception of Pose, Fall, and Pull, especially in the General and/or Specific Warm-up portions of training sessions. 

Always send them out on a short (20-30 meters) run to apply the intended focus of the drill or exercise they are working on, in the actual run.

See how far you can ramp up Intensity (speed and/or distance) with running, until Technique degrades. Find out where that is, and drill, drill, and drill, until ramping up the intensity again, to see if you can maintain and execute Technique better.

The goal is to make running (more) effortless and improve performance, and at the same time reduce pain and injury, by teaching, learning, practicing, and training running technique!

Have fun!

Albert Lu CCFT/CF-L3, CRTS

Globo scale: if you do not have a rower, sub  15 burpees and 20 sumo deadlift high pulls (35/45lb bb, 2x15/20lb dbs,  or a single 35/53lb kb). If you have no running space sub 100 double unders (scale to single unders or 50 tuck jumps).  For GHD situps sub roman chair situps, weighted abmat situps, incline situps, or 45 abmat situps per round.  If using a treadmill use a slight incline. 


Equipmentless sub: 3rft 30 burpees run 400m 45 situps.  Scale as needed. 


Shoutout to Lynn Pitts.  I remember you from the Crossfit boards back in 2009-11!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A humbling demonstration of how much "core" is involved in running and rowing. In the GHD sit-up you have themes like changing orientation, core-to-extremity, pulling from the hips, and midline stability.

MAIN DECISION
Scale the GHD sit-ups based on the general movement pattern (changing orientation) or local movement pattern (pulling from the hips)?

TECHNIQUE SCALE
As is, keep the reps on GHD sit-ups but cut them to like 1/4 or 1/2 (at the most) ROM. If you don't have a GHD then do Kb swings

CONSISTENCY SCALE
1 round
Row 1500m
Run 1200m
90 knees to elbows

INTENSITY SCALE
Pick either the row or run to sprint, then treat the rest like practice

INJURY SCALE
Upper-body - 4 rounds of: Run 400 meters, 20 GHD sit-ups
Lower-body - 4 rounds of: Row 500 meters, 1-min L-sit

MY STUFF
Did 2 rounds of this in 9-something (subbed sdhp for row) then tested out some of Conamora's birthday workout

GENERAL FEAR LEVEL: 7

Great drills, so efficient to use in class!!