CFWUx2 10*20kg 10*40 5*60kg
15:47
67.5kg
Rope climbs from seated in garage.

8:00 with legless rope climbs.
Bodyweight = 170lbs 

21-15-9
body-weight back squats
pull-ups
6:28

19:58
Didn’t have 15’ rope. Did 7’ legless rope climbs. 225 lbs. bar/body weight. 

November 2nd, 2021; morning

wu: bike, scales and planks, db, rings
skill: fsq

wod:		 21-15-9
			bsq 61kg (82 kg bw)
				  7-5-3
		1 rep = 1 strict pull up + 2 strict t2b (no rope)
				 10:29

post: bike, balance board, hang, stretch

completed 10/13 a.m. after that days WOD (GHD's and running). 

Intermediate scale and substituted x5 L-sit pull-ups/strict pull-ups for each rope climb.

9:24.

9:38 scaled (“time” when feet hit floor)
used slightly over BW but same weight as last time, however this time I cleaned the weight from the floor and did 15-12-9 back squats unbroken but slow and 5-4-3 climbs to 12’ from seated off floor (first 3-4 “pulls” legless). Legs were sore after round 1. Grip and arms were holding me back by round 3. 
This was good scaling for me today. Really didn’t want to go unbroken, go with body weight, OR clean from the floor so I compromised on reps...also, arms are still a bit sore from pullup-palooza last week and my rope climb scale may actually be harder than a 15’ climb with a jump so definitely didn’t mind scaling the rope climb reps today. 


183/42/176cm

Rx
12:06
165Lbs

11:39 Rx

Barbell Weight: 200lbs

M/28/6’1”/200lbs

10:57 mins RX'd BW=150lbs.
M/49/5'7"/150

M/35/6'/175#

Subbed 21/15/9 strict pull-ups for rope climbs; body-weight back squats (unbroken)
8:36

Deo gratias

No rope so chin ups

21 15 11 body weight squats 185lb
21 15 9 chin ups

Did some negatives

Male 23y 175cm 83kg

General Warm Up

Tabata

Knee Push Up
Jumping Jacks

Specific Warm Up

E2MOM 

5 DB DeadLift
5 Hang Clean
3 Front Squat
3 Push Jerk
1 Devil Press

* aumentando a carga e fazendo 2x (1 pra cada braço) - terminar com a carga do WOD 50kg s / 22kg

WOD

3 RFT

25 DB Push Jerk
50 Double Under (Corda Pesada)
25 W Step Lunge
50 Double Under

RX : 19’47”

15:07 RX
M/38/5'9"/195

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

11:27 - Sc (185lb squats) 

Did 11-10, then 9-6, and then 9 at a moderate pace. Pushed the ropeclimbs early but fell off pace for the 5s. Considerable transition as the rope is in a tree across the yard and squat rack is through the garage in the basement. 

Rx 10’40 (76.5kg focus : foot placement)

https://youtu.be/Yl8nb80Nqcw

Rx’d 
14:51
175# squats

200305: Rx’d 
11:27
175# squats

Not sure what the hell happened between last time and this time. Did the DL from 210915 before this one, but I can’t see it accounting for that much of a disparity.

23:28

first time doing this workout rx

subbed 21-15-9 back squats on MaxRack @145# and pull-ups

9:13

Did beginner Annie today as well, so this is pretty scaled

21-15-9
Back Squats 95#
Pushups, strict

clock malfunction so no time, but I stayed breathing heavy throughout.

As RX’d 195lbs

14:00 (broke up 14/7, 10/5, 9)

42 / 6’0 / 190

Scaled
15 BW Back Squat
25 narrow grip pull-ups
25 V-ups
12 BW Back Squat
15 narrow grip pull-ups
15 V-ups
9 BW Back Squat
5 narrow grip pull-ups
5 V-ups
BW = 185#
9:28

Modified/scaled:
--
FOR TIME
21 / 15 / 9 
Back squats w/ 25kg bar
Hanging knee tucks
SCORE: 09' 07''
--
Between warm up and cool down, about 100 reps of each movement.
10 KM bike ride in the early morning + 10 km bike ride just before WOD.

As rx’d, 10:53.

180# bw today.  Unbroken back squats – not too bad really.  Each round, tried to do 2 rope climbs in a row before taking a break.  They went well today, but definitely the slower part of the workout.

48m/5'10"/180

15 back squats, 215#
15 pull ups
12 back squats, 215#
12 Pull ups
9 back squats, 215#
9 Pull ups

Pulled hamstring on 17th back squat. Finished round of 12 pull-ups

Scaled

15, 12, 9 135 pd back squats
7,5, 3 pullups

9.52:16. 

Next time do more pullup subs

21-15-9
Body weight back squats Rx (125# / BW-124#)
L rope pull-ups 
10:41

Compare to: 10:35

RX, 185lb
8:08

35 años 174cm 74kg 
TIME: 8 min 09seg RX 165 lbs 

M 51/190/6’
Scaled the squats to #145.
10:52.

210913 modified

21-15-9 reps for time of:
Back Squats @ 185 lbs, clean and jerk from ground, no rack
Towel pull-ups & knees to elbows at top

10:44

M/30s/225lbs

12' rope, 180lb bw squat

10:19

21-15-9
back squat (155, from the floor, no rack)
bent over row (155 🤢)
v-up

11:58

squats all unbroken. Had to think hard after half way on each set

10:19 Rx'd (200-lb back squats)
200305 was 11:19 and 200626 was 10:24 
m/53/5'11"/200#

Scaled to:
21/15/9 of
2x70#DBs squats (83%bw)
strict pull-ups 
sit ups

6:30

11:57
21-15-9: 75% bw back squats (135 lbs)
9-7-5 rope climb sub: 1 strict pu + 3 kipping pu for each rope climb

Scaled to 21-15-9
BW back squats, first two rounds broken once
abmat sit-ups 
HSPU, feet on bar
10:35

200306:  9:13, abmat sit-ups and ring dips
171218:  12:30, kte and ring dips

58/5’8”/155

Thank you Andrew, Kelley, and Pablo for the very fun L2 experience in St. Paul! I appreciate the hard work you three put into the classes and for the constructive feedback you gave. I learned a lot!

21:00rx

15:07 RX 195#
m/38

11:31 BW 175 did 21@175 (back was really tight) the rest @135, 9 ft floor to ceiling legless as rx 

21-15-9
Bodyweight (152.5-lbs) back squats
L pull-ups

9:16

Sub/scale: BW = 180lbs
3/4 body-weight squats, 135lbs
21-15-9 L pull-ups 

9:27

For time: 11:58
15 back squats 205 lbs
5 rope climbs, 12-ft. Rope 
12  back squats 205 lbs
3 rope climbs, 12-ft. Rope
9 back squats lbs
1 rope climb, 12-ft. rope
 12’ what I have

Scaled to
15/12/9
BS @ 170#
strict pull ups
abmat sit ups
11:22
m/51/170

3 Rounds for time:

15 Globlet squats @10kg
9 V-ups
6 Towel pull-ups

Score: 5:23

200305：RX:5'50''.https://youtu.be/tcR0s99zkas 75KG.
210913：RX:5'29''.https://youtu.be/0Q3QWGkw-_k 75KG.

☆CFHIM 11:10 (91kg = 200-lb)

Thanks Pablo, Kelley, and Andrew for a priceless experience during the L2 in St Paul!

Globo scale: if you do not have a rope, sub 21-15-9 towel pullups and knees to elbows, 21-15-9 reps of l-pullups, or 21-15-9 strict pullups and V-ups, or 42-30-18 bodyweight rows and 21-15-9 v-ups. If using dumbbells do front squats at a combined weight of 80% of your bodyweight.  If 35/50s are the max and around 50-65% bodyweight increase to 30-20-10 reps, or do the pistol sub seen below.

Bodyweight/equipmentless sub: throw a towel over a tree branch or other sturdy overhanging object and do 21-15-9 towel pullups and v-ups, and 26-20-14 pistol squats.  If you are not proficient in pistols sub 1 jump lunge left, 1 jump lunge right, and 1 jumping air squat per bodyweight back squat.

Champions Club Scaling Notes

RANT
This is another example of a workout where I tricked myself into doing more than I originally intended on doing. It can be very defeating when thinking of any of these sets as they are, let alone doing 3 rounds. This is where tricking yourself can help you to stay focused on what you are doing right now, not what lies ahead. "Can I make it to 12 reps on this squat? Sweet, now maaaaaybe I can make it to 17. Son of a... might as well finish all 21 now".

WORKOUT THEMES
Squatting and pulling done in ways and in a volume than can really be a rough metabolic stimulus. Squatting with medium weight and pulling with skill (core-toi-extremity), both at high volume, but still making the intensity a priority - which comes from being able to do a lot of reps without stopping more than going really fast.

MAIN DECISION
Do I want to scale to emphasize the skill of the rope climb or the strength?

TECHNIQUE SCALE
As listed, just shut off the timer. Anything under an hour is fine, just aim for no rope burns on the legs and no movement in the feet/knees on the squat.

CONSISTENCY SCALE
5 rounds of:
30-sec. active hold at the bottom of the squat (light weight)
8 strict pull-ups

INTENSITY SCALE
3 rounds for time of:
21 back squats (unbroken)
12 burpees
*practice rope climbs/strict pull-ups/kipping pull-ups in the warmup

INJURY SCALE
Upper-body - 3 rounds, 21 back squats, 400-m run
Lower-body - AMRAP in 15 minutes of: 30-sec L-sit, 1 legless rope climb (or strict pull-up)

MY STUFF
I did 3 rounds of 21 back squats at 95 lbs, 3 legless rope climbs, then completely forgot to look at the timer when I was done. I'm a dingus.

GENERAL FEAR LEVEL: 7