CFWUx2 
25:58
Ring dips in garage

15:52 RX.

after two days of rest

wu: bike, slihps
skill: basics

wod:		60 sit ups
				50 t2b
				40 ghdsu
				30 strict pull ups
				20 strict ring dips
				10 reps 1 strict pull up + 1 strict ring dip
					29:48

post: walk, crosser, stretch, bike

24:06
Had to do jumping bar muscle ups. Couldn’t do any regular ones by that point. 

25:36

25:50
M. Ups con banda

.

Did it as Rx!

19:50, not a good upper body athlete, at min 11:58 started those strict PU sets of 3

Male 24y175cm83kg

18:11 as rx’d. Last time 14:59. Ghd sit-ups were murder. Mostly sets of 5. Didn’t rush through butterfly abmat situps: 1:56 so I could do larger sets on ttb but that made ghd sit-ups slow way down. (10-10-8-8-8-6)
Kipping pull-ups in 10-11-9, strict in mostly 2’s with a pronated grip this time. Muscleups 4-3-2-1 with no grips. Fasted in the morning. 

182/42/176cm

M / 37 / 85.9kg

50 sit-ups / 40 knee raises / 30 GHR sit-ups parallel/ 20 kipping chins / 10 strict chins / 5 jumping bar muscle ups 
10:40

11.43.  150 SUs and 50 Jumping PUs

JonNYC

9:56 s
30 sit ups
25 middle target
20 GHD sit ups 
15 pull-ups blue band
10 strict pull-ups blue band
5 jumping yoke MU 

F/25/5’5/140
CrossFit AFK

M/26/5'8"/160lb
CrossFit AFK

18:37 - Sc (Jumping bar muscle-ups)

17:20 - Sc on 201227 (Leg Assisted Bar Muscle-ups) 

18:41 -Sc on 171022 (V-ups subbed for GHD Sit-ups, K2E, Jumping Bar Muscle-ups scales)

M/36/6'/175#

Modified reps to:
60/25/20/30/20/10

18:16

Deo gratias

Great story. We all struggle with something or another. Wish you the best Sam. Keep on fighting. 

122720: SC to jumping bar MU on the 6' bar...37:04

Today, SC to k2e, 2:1 PU/dip for MU...27:27

5rds 7:23

9 DL(155lbs)
9 HSPU (to abmat)

*HSPUs slowed me way down

maybe next time try?
5rds:
5 HSPU
9 DL
4 HSPU

As Rx except subbed 10 low ring MU

16:20
M/30s/225lbs

Fantastic! Well done Sam!! And thank you Brittany for seeing her victory and sharing the story. Every day people walk into the box bearing burdens of varying shapes, sizes and numbers, yet, for 1 hour a day, they show they can handle whatever is thrown at them and come out the other side that little bit (or a lot) better - often unsung, but heroes nevertheless.

RX
13:51

sub/scale:
40 dumbbell weighted sit-ups 40lbs for GHD
10 extra light band assist bar muscle ups 
all else Rx 
19:56

compare to 12-27-20
Subbed/scaled:
40 dumbbell weighted sit-ups 30lbs for GHD 
10 light band assist bar muscle ups
All else Rx
21:32

completed in the garage gym in the a.m. subbed GHD with stack of plates and anchored feet.

19:something before failure.

just didnt have it today. only was able to complete 2 BMU's during warm-up and then couldnt get one during the workout. hand callous ripped off during the pull-ups didnt help. also for the T2B was trying to get them kipping into larger sets which limited the ROM. 

overall pretty frustrated with the turnout.=need to practice BMU's more frequently. 

13:17

60 Situps
50 T2B
40 GHD Sit-ups
30 Pullups
20 Strict Pullups
10 Jumping Bar MU 
     (4@8.5”/ 6@11”) 

201227: 11:53
K2E
Banded Pullup
Ring Row+Dip

For time
50 sit ups
40 knee raises (first ten where ttb)
30 declined sit ups
20 Kipping push-ups 
10 strict push-ups
5 baby muscle ups 
15:30

then

back squat
6 sets of 10
first two sets at 95
rest at 105

16:55 Rx'd
with strict-ish Bar MU
201227 was 18:15 (sub Ring MU for Bar MU)
m/53/5'11"/187#	

Did the intermediate scale.

used a bench and rubber bands stretched across the j cups on my rack to create a pseudo GHD. Those sucked. 

scaled to banded strict pull-ups and jumping bar muscle ups

moving the equipment around throughout the workout didn’t really let me get a true time. Spent about 15 mins total. 

Rx’d 
15:53

201227:  16:24 

171022: 24:00

Heavily modified:
--
For time:
60 AbMat sit-ups 
50 hanging knee tucks 
40 GHD sit-ups from bench
30 DB bent-over rows | 2x 12,5 kg DB
20 inverted rows 
10 chair dips, elevated feet  + 10 inverted rows 
SCORE: 15' 53''
SCORE 201227: 27' 03''
--
What a difference a year makes.
20 km biking during the day.

Rxd
27:53

Assisted Muscle ups

17:37

Scaled to:
60 butterfly abmat sit-ups 
15 TTB/35 KTE, arms in straps
40 GHD sit-ups 
30 pull-ups 
20 hand release push-ups 
10 ring dips
15:07

201227:  16:20, same scaling

Brutal. Abs gonna feel weird tomorrow. 

59/5’8”/155

20:32. Forearms still pretty sore so subbed 35 T2B, did 50 pushups for the pull-ups, 20/20 pull-ups/ring dips for MU. Just didn’t want to do that many pull-ups. 

16:44 used abmat and did assisted MU. I had at least 11failed MUs plus the 10 not sure if that counts for anything. Side note my form was not great on most ab exercises due to back pain and stiffness. 

sub: 10 chest-to-bar + 10 ring dips = 10 muscle ups
15:58

Subbed 10 jumping C2B Pull-ups and 10 ring dips for MUs, otherwise Rx.
21:03

201227 Compare to (same scale): 23:42

Beginner Option:
For time: 9;48
50 sit-ups
40 hanging knee raises
30 jumping pull-ups
20 ring rows
10 low ring transitions

22:05 
Rx’d

RX:14'50''.
https://youtu.be/ZVitt7LN8Hw

Absolutely beautiful. We all have our struggles. And Crossfit gives us a place to keep showing up to face those struggles.
Thank you "Sam". You are such a good reminder of what we are capable of as human beings.
I thank you. 

Champions Club Scaling Notes

RANT
There is a really good video clip called Body Part Splits I think where Pat Sherwood answers a question at an L-1 about doing legs one day, then legs another day... then legs again the next day. And that is a good reference for today's workout. It can be easy to look at this and think it's poorly programmed, but I'm actually a big fan of throwing in these kinds of days every now and then. Stamina, to me, seems to be the limiting fitness factor in most sports I coach, and in CrossFit it can play a huge role in good scores/times as well. It's okay for intensity to suffer, it's okay for you to feel weaker than usual, just use it as a chance to practice your weaknesses!

WORKOUT THEMES
Medium and medium. Stamina, pulling from the hips, stamina, pulling from the shoulders, stamina, core to extremity, stamina, demand on the midline, stamina.

ASSUMED
I don't do strict pull-ups or kipping pull-ups as a sub any time muscle-ups come up

MAIN DECISION
Cut ROM so you can preserve some intensity/rhythm or keep the ROM and lose some intensity/rhythm?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
pick two of the movements

CONSISTENCY SCALE
As is, keep ROM and allow for slower time, but don't game it, go to near failure before resting

INTENSITY SCALE
Cut ROM, and maybe do kb swings for GHD sit-ups if needed

MY STUFF
15:05, intensity scale, but also subbed 2 legless rope climbs for muscle-ups (okay, one legless and half-legless-half feet on last one)

GENERAL FEAR LEVEL: 5