CFWUx2 1mu sub pus/dips
20-21-4
18-21-4
20-21-4
133

R1- 25/43/15
R2- 17/37/10
R3- 15/40/9
Total reps = 211 Rx

February 5th, 2022; midday

wu: slihps

wod:		  3 rnds
				max reps
		1 min ghdsu 25/23/19
		1 min walking lunges 30/38/36
		1 min 1 rep = 2 strict bar pull ups + 2 strict ring dips 3/2/2

post: ski, shoulder and back accessory

101 rx

Subbed abmat SU
30-35-7 = 72
25-39-6= 71
23-39-5 =69

21/32/11 BMU UB (Pr) at :45 didn’t try #12
15/25/7 unbroken, again stopped at :45
15/25/6 (4/2) missed attempt #5
Gamed the lunges to not be too out of breath. Still had to rest before muscleups after round 1. Too gassed to go fast on ghd after round 1. Didn’t go very fast on round 1 anyway to try to survive this. Lungs are at about 70% right now I’d say. 

181/42/176cm

Rx

GHD 24/18/17
lunges 39/36/37
bmus 8/8/7

Home made ghd and a crappy pull-up bar so no bmu

Scaled 

19 13 12 ghd
36 32 30 w lunges 
15 15 15 chest to bar pullups

Male 23y175cm84kg

GHD-SU: 21-20-19
Walking lunge: 35-30-33
Ring MU: 8-7-7
180 reps total
m/53/5'11"/193#	

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

GHD sit-ups, 27-20-20
Walking lunges, 42-40-40
Band assisted low bar muscle-up, 5-4-4

(https://youtu.be/I4PtRQVjU-g) used a green rogue band and the cross member for a yoke set at about shoulder height. 

Rx :
- 20/13/14
- 28/29/31
- 12/11/12

https://youtu.be/GPi0Po1oM4I

round 1) 32/28/9
round 2) 28/30/8
round 3) 28/28/8

abmat sit-ups, stationary lunges, strict pull-ups 

Abmat sit-ups - 23-22-26
lunges - 22-22-27
Pull-ups - 6-5-7

equipment ish free workout done in a park while traveling. subs: sit-ups (feet anchored) for GHDs and 1.5 pood KB bent over rows for BMU.

Sit-ups: 40,45,45
Walking Lunges: 46ish each round
Rows: 18 each arm, each round

M/35/6'/175#

(20 minutes after finishing 211119
GHD sit-ups: 20/16/16
Walking lunges: 35/37/38
Bar muscle-ups: 7/6/7

Deo gratias

GHD 17,14,11. 42 total
WL 26,24,26. 76 total
Pullup/ring dip 9/9,9/9,9/9. 27/27 total. 

Subbed/Scaled:
3 Rds max time/reps
1 minute hanging L-sit - :45/:36/:36
1 minute walking lunge - 34/36/36
1 minute Pull-ups and bar dips - 12 reps each across the board
Total reps/sec = 295

Modified:
--
3 rounds for max reps of:
1 minute of GHD sit-ups from bench
1 minute of walking lunges
1 minute of body-weight rows 
1 minute of bench dips, feet elevated 
SCORE: 
1| GHD 19 / WL 27 / BWR 17 / BD 15
2| GHD 17/ WL 25/ BWR 17 / BD 15
3 | GHD 18 / WL 26 / BWR 18 / BD 17
TOTAL | GHD 54 + WL 78  + BWR 52 + BD 47 = 231 reps
--
Nice WOD 👍 Did one more round for good measure. 
This was early morning today. Some running might still happen later in the day. 

PS: Some running did happen: a 3 km fartlek session to end the day and smell the fresh air after the rain. 

GHD Sit-ups: 25/26/25-76
Rev Lunges: 34/36/34-104
Seated Ring MU: 10/10/9-29

Sc to ⚓ SU/⚫band bar MU...9 min emom...
1) 34/33/4
2) 26/30/4
3) 30/31/4

Rx’d 

Rd 1: 30, 38, 8 (76)
Rd 2: 31, 43, 9 (83)
Rd 3: 30, 42, 9 (81)

240 reps total 

Scaled to 3 rounds of

1 minute abmat sit-ups 16-18-18
1 minute walking lunges 27-22-22
1 minute box dips 14-14-13

Subbed 5 pull-up/5 ring dip cycles for muscle ups
GHD Sit-ups 24-20-21
Lunges 33-37-36
Pull-ups 12-11-13
Ring dips 10-15-10

59/5’8”/155

GHD 20, 15, 16
lunge 30, 31, 32
assisted MU 8,8,8

Intermediate Option:
2 rounds for max reps of:
1 minute of GHD sit-ups 23-24
1 minute of walking lunges 19-25
1 minute of assisted bar muscle-ups 4-7
1 round for max reps of:
1 minute of abmat sit-ups 26
1 minute of walking lunges 32
1 minute of assisted bar 8 muscle-ups

Scaled to 3 rounds of

Weighted sit-ups 50# (25-27-28)
Walking Lunge (35-38-42)
Ring Row (15-17-18)

245 reps total

My arm is still sore and tight from my COVID booster two days ago, so I opted for ring rows instead of strict pull ups.

Scaled to 3 rounds of:
20# weighted sit-ups 
walking lunges
strict pullup and dip

31, 41, 16/15
28, 40, 14/14
27, 40, 13/13

For MU sub, alternated 3 pull-ups and 3 dips

GHD 24+16+17 = 57
Lunges 29+31+32 = 92
Pull-ups 12+9+10 = 31
Dips 10+12+9 = 31

211 total reps

Getting back on GHD burned up time

V-ups, reverse lunge steps and strict pull-ups on I beam
32-32-12
23-32-11
23-32-11

Rx
150 total reps

10sec rest to transfer stations.
Lunges and BMUs outside below freezing, only got 5-6 BMUs each round

Sub 40lb DB butterfly sit-ups
lunges and MU’s Rx. 

163 reps. Maybe (I Might have lost count a couple times.) 
4 bar muscle ups per round 

Subbed:

Hollow rocks
Squats
Pullups

Didn't keep score, used as a warmup for yesterday's WOD. Those results there.

M/47/6'2"/180#

Sub'd 44# DxKB Ben Grimm's for MU's
26-30-5
19-30-5
19-30-5

Rx
16/26/4
12/26/4
10/26/4
128 reps

Champions Club Scaling Notes

RANT
I think it's important to look at the workouts as part of a bigger plan, not just as a stand-alone thing. It might be easy to look at "strict press 1-1-1-1-1 reps" and "21-15-9 deadlift/ring dip" and today's and think, Where's the rest of it? You might have some left in the tank after. You might finish the session 20 minutes early and let the athletes have some free time or take an early night. But imagine if you were making a 3 year-long plan for someone. How would you set up their workouts? Would you make sure they exhaust 100% of their energy every workout? Would you couple a low-volume day after a high-volume one to help recover? Maybe before to help have a higher output on the high volume one? Would you have stretches of lots of high volume in a row because, like Santiago talks about in the video, life might require it? I haven't looked ahead yet, but when I see low volume stuff I usually get nervous about what might be in store over the next few cycles.

MAIN DECISION
Do I have the equipment set-up to make the transitions fast?

WORKOUT THEMES
Short and light (maybe medium, depending on how you view GHD and bmu). Pulling from the hips, squatting with unilateral loading, and clearing an obstacle with skill are also themes.

TECHNIQUE SCALE
5 rounds as listed, maybe even go to 2 minutes per exercise just to avoid tempting you to go fast

CONSISTENCY SCALE
3 minutes of GHD sit-ups
3 minutes of walking lunges
3 minutes of bar muscle-ups

INTENSITY SCALE
Sub toes to bar/knees to elbows for GHD sit-ups
Lunges in place
Burpees for bar muscle-ups
*practice GHD and bar muscle-ups in warmup

INJURY SCALE
Upper-body - 5 rounds of just GHDs and walking lunges
Lower-body - 5 rounds of: L-sit, strict pull-up, strict dip

MY STUFF
Toes to bar, lunges in place, assisted ring muscle-ups. First round was 77 then lost count after.

GENERAL FEAR LEVEL: 6

Globo Scale:  For GHD situps sub situps in a roman chair, incline situps, or weighted situps.  You can also make a homemade GHD by putting your feet under dumbbells or under the dumbbell rack and sitting perpendicular on a bench, moving back and touching your hands to the ground.  Obviously if you are not used to GHD situps sub abmat situps.  Lunges as RX.     For Bar muscleups, go Rxed if your bar and skill level allows you to do so.  Otherwise you can scale to chest to bar pullups, strict pullups or regular pullups. Hotel gym with no pullup bar sub either heavy lat pulldowns or  dumbbell rows 35/50lb dbs for the BMU/pullups.

Busy Gym:  3 minutes max of each movement.  Do the movement that the device is in most in demand first, probably GHD/incline situps, then pullups/BMU, then lunges.  If you are subbing abmat/regular situps do the pulling movement first. 

Bodyweight/equipmentless sub: 3 rounds of 1 minute max Situps, lunges, and pullup variation. Sub bodyweight rows or towel pullups if a pullup bar is unavailable. 

Round 1: 27, 40, 15
Rd 2: 17, 37, 10
Rd 3: 21, 38, 11