CFWUx2 10*45/95+1hpcl,2lng*2 10*117+1pcl,2lng
19:22

7:18 RX

M/39/5’9”/195#

15:05 - Rx’d the couplet 
Set 4:00 timer and did 2:09 worth of handstand holds. 

after one day of rest 

bike, slihps, clean drills

6 rnds*
5 hpcl 70
10 back lunges 30 (slow and light in order to recover from an strain still)
11:10;
amrap'4
max wall walks
10

heavy accessory, crosser, bike
* 200 wods cf main page program in the books

7:59
50 K.g Barbel
30mts H.S.W

As Rx 
11:20

Can't hand stand walk, did 40 30 43 hand stand steps facing the wall toes touching the wall hand steping touching  my chest.  113 as controlled as possible 

Male 24y175cm84kg

10:51
did 6 hang power cleans every round by accident

scaled handstand walk to handstand hold tabata

9:49 as rx’d. Used a rack. Mix of front and back rack reverse lunges to keep intensity up. Front rack felt easier on the legs, and back rack easier to breathe. Unbroken cleans were easy. Broke lunges after round 1 to keep form solid. Rested about 7m and did 110’ of handstand walk in 4m. 10’ at a time, or it didn’t count.  

182/42/176cm

11'22 @61kg sans HSW

HPCs w/ 45 lb dumbbells
Walking lunges w/ 35lb dumbbells
about 11 minutes
Then plank holds with feet on bench. 6 holds for total of 3 minutes. 

M/36/6'/175#

7:26 155 lb. with back rack lunges
4:00 handstand practice

Deo gratias

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

9:14 - Rx (OK. Broke the lunges into 6-4 in the last 3 rounds.)

72ft in 4-minutes. (This was 3x24ft lane. IMMEDIATELY after the Couplet finished thank to my training partner. So from 9:14 to 13:14, and midline was smashed.)

As Rx 
6:45
HSW 370m

RX:7'32''.
https://youtu.be/KtValgZ8UVE

Completed 135#, not for time/wall facing shoulder taps for 4 min

7:35 couplet rx
rest 5 minutes
52’ handstand walk 

As rx’d, 7:55 for couplet.  125 feet for HS walk.
 
Bounce cleans and did back rack lunges.  Is that wimping out?  Probably.  Don’t care – front rack lunges with that weight were not going to happen today.  Unbroken but rested a bit between movements.  Not great on HS walk; haven’t been programming it into workouts enough.

48m/5'10"/180

Age 39  1,8 mt   86kg
24 db hang clean 22,5 kg
10 lounge 


14:10


Hang no space

7:15 @ 135 lbs

160' HS walk in 10' segments

Haven't walked on my hands for awhile. Thank you CrossFit!

7:15, 135 lbs. 160' HS walk.
Haven't walked on my hands for awhile. Thank you CrossFit!

Weight Rx
Completed outside, no weight dropping
8:20 then switch to handstand, couldn't even do taps anymore so held for a total of 2min of 4min time

Son(14):
@95lbs
9:45 then 4 min of holds totaling about 30sec

Women’s Rx
4:31
54’ HS Walk *lots of starts&stops

6 rounds, did not keep time
5 power cleans #65
10 weighted lunges (backwards) #65
rested a minute in between each round
then 
4’ oh pike shoulder tabs 178

Scaled/subbed
6 rnds
5 hpc @ 115#
10 rev lunges holding 25# plates
6:43
Spent about 8-9 min getting 4 min of a strict hs hold
m/51/175
That was about all my left knee would take for the lunges.
I practiced holding 2 50# db's and did a couple sets of 6 and adjusted accordingly.

Scaled barbell to 135-lbs (Intermediate): 
5:57, nice rest and then 189-ft HSW
m/53/5'11"/188#	

Scaled to 95#
8:43, 60' Bear Crawl and hand stand hold practice after about 2 min rest

Too much time between rounds but I wanted to go unbroken on all reps. Will look to increase the weight next time. First time doing weighted lunges using a barbell. Nice WOD.

Ótimas dicas, obrigado! 👍

Rx’d:   12:38, 67 feet

Modified  / scaled, using 2x 12,5 kg DB:
--
6 rounds for time of:
5 DB power cleans
10 DB weighted lunges
TIME: 10 minutes. 
Replied to some emails, and then accumulated as much time as possible in 4 minutes of handstand holds. Managed 3:30. 
--
Early in the day. Getting used to this practice of doing WOD before brain wakes up and realizes what I'm doing. 
10 km run late in the day. 

Scaled to 105lbs for Hpc & lunges

6:45…rested the :15 and started hand stand walks to 11:00 min mark. About 45’. Lotta stops and starts.

95 lb for lunges

11:58

4 minute of handstands against wall lifting alternating hands. 

M/48/5'7"/165#

10:32 scaled to 115# on load

4 minutes of hand stand holds

M/48/185
I did the first round at 135#… realized it was too heavy for me …And did the 5 others  at 115# . All unbroken in 7:16
 1 min rest 
64 foot HS walk.

I have been doing CF for almost 14 years. I am wondering when CF will actually progress. Same exercises that were controversial 14 years ago are still controversial today, and the reasons did not change. After all these years it is probably long overdue to revisit and re-analyze every exercise CF uses. Personally I find any high rep or heavy Olympic lift  dangerous and inefficient, there are much safer exercises with similar effects. I replaced all barbell high rep O.lifts with KB lifts and never do heavy O.lifts. Squat and DL with reasonable weight (up to x2 BW) seem to be OK, I did not have injury for quite a long time. Also we see KB on so many pictures related to CF, but they are barely used at all. Why there is no KB snatch, KB C&J, Russian swings (heavy) is quite puzzling. But for some strange reason we have awkward DB equivalents. Right now piles of KB in our affiliate are just a waste of space, only used for American swing and WU. CF broke one dogma and replaced it with it's own, maybe it is time to start develop functional fitness again. Lately we have only seen corporate changes and CF games updates, how about the program itself? So for this WOD I will be replacing HPC with Russian KB swing, and KB lunges, much safer and fun.

45 min. on Echo. I had major sciatic nerve pain that was affecting my balance in lunges. Did another 45min. In the pm. 

95-lb
DNF at lunge #2 of Rd.6, at 6:20
= 30 HPCs + 52 lunges

I felt something weird in the right inner thigh. Stopped immediately as I did not want it to pop again.

124 shoulder taps in 5 sets (40-20-20-20-24) after ~5mins of rest (enough time to enter my score and reset the gym).

Scaled to 115lbs. 

8:06

No handstand practice. Will try later. 

Rx I think, were we supposed to do 6 rounds of handstand walks? I got 36 minutes and 90 yards of HS Walks

Intermediate weight at 135lbs. Was warming up to 155, but once I tested the lunges at 135 they proved to be the limiting factor. Unbroken rounds 1 to 3, broke 4 on lunges, broke 5 and 6 with 4 HPCs then 1 HPC into lunges.

8:16.

Rested 3 minutes.

no HSW for me. Subbed a 20:10 tabata HS hold for the 4 minutes for a total of 3 mins HS hold. 

RX: 10’30” + 40m

Champions Club Scaling Notes

RANT
Lately I've done a lot of observing of how the basketball kids I'm around practice on their own. There are so many variables in a game: the opponent, the ref, the fans, the scoreboard. There is no possible way to prepare for every single scenario and have a counter planned for everything you see, which is why players have to rely on habits. And the more pressure they're under (both physical and competitive), the more it matters. So when someone has a basket to themselves for 15 minutes and they aren't practicing good habits.... AAARRRRGGGGHHHH. Today is not a benchmark workout and will likely be forgotten by everything other than your butt in a few days, but you have 30 chances to practice core-to-extremity and 60 chances to practice squatting with unilateral loading. I can think of a few benchmarks where those themes are very present, and when they do come up you'll be happy you spent a workout like today paying attention to detail.

WORKOUT THEMES
Short and medium. Core-to-extremity and squatting with unilateral loading. Also more death to the buttcheeks. And using cardio/full body fatigue to challenge a gymnastics skill.

ASSUMED
Using the same weight on cleans and lunges provides a mostly equal challenge to both

MAIN DECISION
Prioritize the distance of the handstand walk or the upside-downness of the handstand walk?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 hang power cleans
20 lunges
2:00 practicing handstand kicks

CONSISTENCY SCALE
2 sets of:
3 unbroken rounds
*rest as needed between

then spend 4 minutes in a handstand hold immediately after

INTENSITY SCALE
6 rounds of:
5 hpc
10 weighted lunges
15-m bear crawl

MY STUFF
5:58 at 115 lbs, then basically got right into my handstand walks. Doing them fatigued is something I need to work on.

GENERAL FEAR LEVEL: 7

Beginner Option:
3 rounds for time of: 9:49
5 hang power cleans(115 lbs)
10 weighted lunges(50 lbs)

Then,
Bear crawl as far as possible in 2 minutes. 240’ (3- rds)