CFWUx2 10*45/95/135*2
13:19
185lb dl

7:00 Rx

subbed 12-9-6, and 225# deadlift

13:50

(did deadlift rounds in 1-2 sets each)

January 24th, 2022; morning

wu: bike, slihps, bar

wod:		21-15-9
				dl 95 kg
			strict black band assisted ring dips
				  7:20

post: shoulder accessory, bike

6:44 as rx’d -Didn’t warm up just did 10 dL@45, 5@135, 3@225, 3x3@275+2-3 sets of 3-4 Slow eccentric ring dips. First WOD in a week, due to roommate drama. 


180/42/176cm

9:45

As rx’d, 5:52 (PR).

PR by a minute.  Broke deads the same (12-9/9-6/6-3) – they were maybe a bit harder than last time, but kept a good pace.  Was seeing if I could do ring dips in two chunks instead of three, but I bailed on that strategy when I felt like they might go away – did them 12-6-3/9-4-2/6-3.

48m/5'10"/180

M/ 47/ 137 lbs/ 5’-6” 
As Rx late this evening finally got a chance to do this workout after a long day of work.
completed in 5:38. Good steady pace. I did have to walk over to where I set up my rings, a little bit from where I was deadlifting but it was like a quick recovery.
I wore a belt for the first time in a very long time.
I did chalk up well also.
warmed up with 135x8, 185x7, 225x7, 255x7.while I set up the rings.no warmup on rings. Typically for me, BW movements are easier so I was warming up to be safe in the DL. I also haven’t been doing much with real weight for most of November. I decided to try to complete 9,000 reps and run 150 Km in the month. I would lift medium weight higher rep 1-2 times/ week. Lots of BW gymnastics like pull ups, sit ups, push ups, DB cleans, etc. 
this felt pretty solid overall to me. I should have attacked a little more in the beginning. The DL actually felt less hater than I thought.
21s I broke into 7/7/7, 
15s done 9/6
9 done unbroken
Ring dips:
21s: 14/7
15s: 11/4
9s: Unbroken.
I was a bit tight and sore from JT a couple days ago also but after warming up I was fine.
good workout and really fast for me. I typically don’t do well with shorter workouts. 

Rx
5:48

As RX male, 275lb, 23y 175cm 84kg

5:16 
21 15 9

Scaled to 225lbs:

9:10

42 / 6’0 / 190

555 rx

7:34

15:19 - RX except scaled to 185# DL.  Ring dips got me coming off heavy shoulder presses yesterday (did wod out of order) so triceps fatigued.

11:18, used 225. Done after 10 day vacation to San Antonio. Last was 7:55 at 235. 

M/35/6'/175#

6:55, Rx

Deo gratias

M/26/5'8"/155lb
CrossFit AFK

6:45 - Rx 

Sub to str bar dip since the rings are outside...15:22 (7:04/5:01/3:17)

Beginner. 5:58.16

RX:9'45''.
https://youtu.be/LrgFdDcDVZ0

21-15-9
deadlift #185
ring dips
17:11
Deadlifts were too heavy to finish on time. Next time lower the DL weight to finish faster.

6:40
225 lbs

Beginner track for noise and no rings purposes

21-15-9
KB Deadlifts (53, just one)
pushups

2:27

now I know what Diane feels like (in a sense)

RX 12.07

37 y.o 
79 kg body weight.

No rings, used sub of 42-30-18 pushups on DB's. Deadlift rep and weight as RXd.

6:16

Was hoping to be sub-6, but the push-ups took more sets than the deadlifts! 

24'25''

21-15-9 reps in 10:34 of:
Deadlifts, 185#
Assisted ring dips

6:23 at 195#

160118:  6:20

I KNOW I had at least 5 seconds in me today!  Should have ran to the dips. 

59/5’8”/155

rx64

M/47/6'2"/180#

Scaled to 225# the rest as rx'd 
5:44

DL 21-15-9 @ 245lbs
chair dips, feet elevated - 42, 30, 18
13:13

Rx’d: 5:50

Scaled:
42-30-18 single leg glute bridge
21-15-9 empty hex bar dead lift
21-15-9 weighted bar dips (20#)
Like Chris S. I forgot my time

Tried 65# DL with the barbell after warming up, but it was still a no-go with my back.  Empty hex bar didn't give me any issues so I stuck with that.  Just looking for some improvement every day.

5:50 RX
M/38/5’9”/195#

6:31 rx

5:52 Rx'd
Still pretty sore from the last cycle
Compare to 160118: 5:51 (scaled deadlift to 225-lb)
m/53/5'11"/190#	

Scale/sub:
21-15-9
255lb deadlifts 
15-12-9 
strict bar dips (no rings) 
8:55

DL @ 195lb
Ring Dips assisted - 1 heel on box, strict + full range of motion
8:32

58 yo m 5’5” 150lbs

21-15-9 reps for time of:
Deadlifts 165 lbs
Strict ring dips (toe touch assist)

8:20

8:17 135 DL and Reg Dips all with 20lbs vest 

21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips (green band)
225 lbs
7:10

225lb deadlift
6:12

Rx
5:32

Lightheaded after first set of DLs

M/30s/225lbs

m/50/63kg (139 lb)
beginner option with 50kg (110 lb) DL / dips with feet on box
9:48

Scaled to:
42/30/18 of 2x70#DBs deadlifts
21/15/9 20# bar dips

6:42

Women's rx @ 185# dl
strict ring dips
6:55
m/51/175
compare to
9:17
205#dl/strict ring dips

Limited equipment and ability, so I modified and doubled the reps:
--
42-30-18 reps for time of:
DB Deadlifts with 2x 15 kg DBs
Bench dips, feet elevated 
SCORE: 17'17''
--
Maybe not as intense as intended, but solid effort nevertheless. 
Getting used to working out early in the morning. 

Champions Club Scaling Notes

RANT
The announcers today said Hassan Haskins did a 25 rep-max back squat at 315 lbs. That is all I have to rant about.

WORKOUT THEMES
Short and heavy, squatting with less ROM and big emphasis on midline, pushing without connection/open circuit and more emphasis on strength than skill

MAIN DECISION
Am I strong enough to make this workout short duration?

TECHNIQUE SCALE
As close to as listed as possible, just turn off the timer.

CONSISTENCY SCALE
For time:
45 deadlifts
45 ring dips

INTENSITY SCALE
3 rounds for time of:
21 deadlifts (lighter weight, should be unbroken first two rounds at least)
12 burpees
*practice ring stuff during the warmup

INJURY SCALE
Upper-body - 21-15-9 reps of: back squat, GHD sit-up
Lower-body - 3 rounds of: 40 hip extensions, 20 ring dips

MY STUFF
Did this more for quality. 185-lb. deadlift, slowed down the reps, strict ring dips, low as possible. Forgot my time.

GENERAL FEAR LEVEL: 7

Globo scale: If you do not have rings do strict TRX dips,  or strict weighted bar dips 15/20lb dumbbell or weighted vest.   If there are no dip bars do 42-30-18 hand release pushups or pushups on the dumbbells.  If using dumbbells for the deadlifts use 80% of Rxed weight combined dumbbells.  If 50s are the max dumbbells, men double reps, women add 6 reps to each set.   If 75lb dumbbells are the max women 1-1, men add 6 reps to each set. 

Busy gym: spend time doing strict dips or weighted bar dips, then do 21-15-9  deadlifts and 42-30-18 hand release pushups.

Bodyweight sub: 42-30-18 single leg glute bridges, supermans, and hand release pushups.  Use weight for the glute bridges if available (backpack or luggage).