CFWUx2
25:49

14:01 
*1.1km echo bike instead of run, Rx on the climbs. 

October 19th, 2021; morning

wu: bike, slips
skill: running drills, running

wod:	   5 rnds (no rope)
			400 m run
			4 strict pull ups
			3 strict t2b
				15:19

post: bike, stretch

19:10 as rx’d as possible. (12’ rope but began each one legless from seated on the floor)
Runs at about 2m each, maybe a few seconds over on a couple. 


182/42/176cm

Rx
19:42

26:18

SC to rope climbs 2/1/1/1/2...21:08

5rds:
run 400 m
4 L pullups
5kipping pullups + 5 knee to elbows + 5 squats
23:23

15:13 Rx

M/28/6’1”/200lbs

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

21:35 - Rx (runs were a little over 2-minutes on road. Ropeclimbs took about 2-minutes as well. Middle rounds were the toughest.) 

On the road... long run and then rope-climbs (5 legless, 15 regular) at a gym 

RX:15'20''.
https://youtu.be/83oYcWh-HMw

21:20
Steel Pole

5 rounds for time of:
400m Run around neighborhood
10 Strict Pull-up, towel grip
10 Pull-ups
10 Knees-to-elbow
15 Air Squats

29:05

Rx : 17’16 (secondes marque rapace)

https://youtu.be/EUrhWFsb6Vs

Rx’d: 25:27

sub’d for 3 legless climbs on short rope, just kept it moving 
14:55

16:57
Subbed 2 legless and 4 regular rope climbs to 11 ft. ceiling.

M 51/190/6’
Intermediate scale 17:55.

17:57 rx'd. Slow, but good.

Intermediate:

5rds: 14:25

400m Run
3 Rope Climb(12ft) 
*with 12.5lb weight vest

Completed in the a.m. no rope, subbed in multiple variations of pulls, new version each round. L-sit PU, L-sit CU, towel, strict CU, PU + K2E. 12-15 reps per round. 500m per loop.

17:43.

M/60/185
SCALED
x4 for time
14:35
25 Cal ECHO (hate running)
10 pull-ups (no rope)

No rope or skill, so I got creative with pulling exercises. Also, runs were not a good fit today, sub subbed burpees (never thought I'd ever do that) 
--
5 rounds for time of:
15 burpees 
15+15 bent-over towel DB rows w/ 2x 15 kg DB, alternating arms 
15 inverted rows + 15 squats
15 floor taps hanging from inverted row position + 15 squats
15 jumping pull-ups w/ mixed grip  + 15 squats 
SCORE: 38'56''
--
Really slow in the beginning, experimenting with all the variations. 
3 or 4 rounds would have been ideal, but muddled through the 5 rounds
20 km bike ride in the morning. 

18:53 Used 2in. Battle Rope 9ft ceiling ( little to no jump) 8 legless climbs per round (no gloves might regret that tomorrow) 

Scaled/ subbed: 
5 Rds
2 mins bike (heavy rain)
15 lay to stand rope climbs
19:57

14:35
Sub 3 L-sit pull-ups, 9 C2B pull-ups

Scaled to 5 Ed’s of:
400m run
15 strict pull-ups 
15 leg crunches on bench
20 70#DB rows

21:32

Went slightly off script today...

"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

As rx’d, 6 rounds (84 HSPUs), PR.  HSPUs each round:  25 / 17 / 13 / 11 / 10 / 8.

Mental toughness was high today – it’s important for me to take advantage of those days, so I went for this Hero WOD, which is fairly similar to today’s main site.  This is a PR by almost a full round and 24 HSPUs from when I did this 10 years ago.  Obviously HSPUs have gotten better but I was proud of how I was able to attack the pace on this.  Was striving for a round every 3 ½ minutes; actually got a bit ahead of that pace and so was able to squeeze the full 6th round in.

48m/5'10"/180

rainy modifications
5rft
20 burpees
20 towel rows
14:29

13:29
5 RFT 
15 burpee
20 towel row

5 rounds for time of:
Run 400 meters
16 strict rope pullups

19:29

58 yo m 5’5” 150lbs
3x
0.4 miles Aerdyne
3xllegless to stand & 10’ Climb
abt 9 min

5 rounds
400m run
10 strict "L" pull-ups
10 kipping pull-ups
10 knees-to-elbows
25:19

Should have stopped at 4 rounds - really struggled as the clock ticked over 20min.

17:54

4 rounds
25 cal assault bike
3 rope climbs 

not thrilled with the time, but first rope climbs in….a long time 1+ years

Sub/scale
5 L pull-ups per legless rope climb
5 kipping pull-ups + 5 knees to elbows + 5 squats for each rope climb. 

26:44

Intermediate Option:(12’ rope climb)
5 rounds for time of: 20:03
Run 400 meters
3 rope climbs, 12 ft.

Globo scale: if you do not have a rope, sub 13 towel pullups per round of rope climbs. No towel?  Do one armed pullups with the free arm holding the wrist, 12 l sit chinups, or 15 strict chinups per round.  Towel rows can also be subbed.   Running subs 500m row, 20/25 cal assault/echo bike, 50-100 double unders depending on proficiency, or 15 burpees.  If using a treadmill use a slight incline. 

Bodyweight/equipmentless scale:  try to find a pullup bar, tree branch, or another sturdy object and do towel pullups or rows from it,  or sub pullups as above.  Barring that do rope pulls of a heavy object, or inverted rows with a backpack, bag or heavy object.  Runs as Rxed.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Pulling with skill (core-to-extremity) is the main theme here; we are challenging that with 1) endurance (monostructural) and 2) stamina (pulling without skill).

MAIN DECISION
Do I want to use the running as an active rest or as the worst part of the workout?

TECHNIQUE SCALE
5 rounds
Run 400 meters
15 kipping pull-ups (cut ROM or just do kips if needed)

CONSISTENCY SCALE
For time:
5 legless rope climbs
Run 2,000 meters
15 rope climbs

INTENSITY SCALE
Sprint the run, live with whatever happens after. Also sub strict pull-up practice for rope climbs if needed.

INJURY SCALE
Upper-body - sub one-arm dumbbell strict press and then one-arm dumbbell push press for the rope
Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 10 strict pull-up attempts

MY STUFF
15:something as rx. I think it was 15:43. Took this one at a 6 instead of a 7, faster running or less rest on ropes would've done the trick, and both would've pushed this to an 8.

GENERAL FEAR LEVEL: 7