CFWUx2 10s 10dus
27:24

26:39 Rx'd

25:13
Real pistols on the first two sets. For the rest of them, I held onto a post. 

next day

echo, scales

10-20-30-40-50*
asq
du
6:14

echo, accessory
* I had to have a less challenging wod then originally programmed.

10:30
RX
Pistols sin quebrar
D.U 20-40-60-80 sin quebrar 100 en 17-52-74

16:53 as rx’d. Pistols to a 12” pad and wearing squat shoes. Pistols really gas me.  Was thinking 20m for this until I saw some of  y’all’s times. Anything close to 10m on this is nuts. I probably couldn’t do that with air squats! 

8:00 Rx F/32

M/ 48/ 138 lbs/ 5’-6”
As Rx regular pistols (alternating)
For time:
10 pistols 
20 DU
20 pistols 
40 DU
30 pistols
60 DU (unbroken)
40 pistols 
80 DU (unbroken)
50 pistols
100 DU (broke at 95)
Good WOD. I am/ was very stiff and my right ankle was way more stiff and inflexible. Kinda hurt doing right side. Left side was deeper in ROM and got easier. 
Good WOD.
I completed in about 15:07
I averaged steadily about 1:00 for 10 pistols and 20 DUs.
Not too bad overall. 
Good quickish workout after watching Brady’s swim team at Sectionals.
Ran Lucy hard early and then pickleball for about an hour

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

10:44 - Rx (Legs are pretty hit after lunges and then the swing/boxjumps/row workout. The round of 40 and 50 were slow and had a few trips in the last few sets of double-unders.)

M/36/6'/175#

13:01 pistols to medicine ball

Deo gratias

22:26 rx

Attended CF-L1 at CrossFit Lackland in San Antonio, TX. Pablo & Jeremy are excellent instructors!

Beginner Option:

For time:
10 single-leg squats to lower box
20 double-unders
20 single-leg squats to lower box
40 double-unders
30 single-leg squats to lower box
60 double-unders

10:10

done 2/17 a.m.

scaled to single-leg to plate stack. capped at 12 min.

got through the round of 60 DU and 1 squat. DU's were bad today, new rope, I think I need to shorten the length. Good to be back after a stomach bug took me out for the past cycle.

On shift inside 25:40
Subbed 21” box step ups
subbed single under

Subbed 24” box step ups for pistols. Added 1000m row to the end just for fun. 
20:04

11:47 Rx

Scaled pistols to a 16 inches bench. Rest as prescribed.
11:12

scaled to single leg squat to 12” box and single unders
16:01

21:10, the last 50 pistols were to a bench.

These movements are way too difficult, and I felt like I needed some upper-body action, so I completely modified this to:   
--
FOR TIME:
10, 20, 30, 40, 50 reps of:  
Bulgarian split squats, 
DB push press w/ 2 x 9,5 kg DB
TIME: 21'48''
--
5 km hilly run later in the day 

https://youtu.be/zjgDFjxYLkQ
Rx 15:42

33:29
Rx
🙄😒

11:40

12 min time cap. Scaled pistols to bench (just about parallel). Otherwise RX.
320 reps

Hit time cap 20 reps into set of 50 pistols.  Finished out set of 50 and 35 of the 100 DU, but had to call it there due to running out of time.

30 min practice DUs and did pistols. I got my first DU yesterday. 

12min time cap
Competed all pistols as is, practiced DUBs throughout. Finished last pistol rounds with 1:20 left . M/30s/225lbs

Son(14) did through 40 pistols and 112 of 160 in that round of doubled single unders by time cap.

Rx 15'50"

SC to pistol to 17" couch first 2 rounds, then to 19" fireplace. 14:34

RX: 10:19

Pistols done standing on a weight stack: 23:13.

Time sucked, but completed the set of 100 DU unbroken.

M 51/195/6’
Subbed Cossack squats for single leg squats.
14:30.

Decided to do totally different 
400m run
5 Cindy rounds
400m run
4 Cindy rounds
400m run
3 Cindy rounds
19:41, ball buster 

14:12 Rx'd
m/53/5'11"/190#	

14:40

Pistols stamping on 24’ box. Off foot to ground each rep. 
18:08

13:20
Scalled single-leg squats to a box above parallel rest was RX

M/48/5'7"/165#

Did last week’s kbs/bj/row workout. Results there. Getting back to it while coaxing my twinged lower back into action…a casualty of Diane. 

M/47/6'2"/180#

Modified to 44# KB goblet lunges the rest as rxd
12:12

With strained adductor - no way, not today. Subbed this:
20 dumbbell push presses (33-lb dumbbells)
20 hip extensions
11:05

13:30

Scaled:
Pistols to 13” target
single unders 

RX:9'58''.
https://youtu.be/rAiS802mxJI

Champions Club Scaling Notes

RANT
The main adjustment that has helped me with scaling since starting these notes is I've found that adding volume works better for beginners/intermediate people rather than subtracting volume - in most cases. This workout would be a short- or medium-duration workout for a Games dude, but that's based on skill more than work capacity; they would also be working for just about the entire 12 minutes. Take me, for example, and in the same 12 minutes I'd probably be working 8 of those minutes, and the other 4 would either be resting or adjusting the jump rope or my balance. Assuming a beginner/intermediate athlete would be going slower, I think it helps to increase the time domain or rep count (or both) to get enough practice in. It should be noted I've definitely overdone it with new people before, so I don't always have great judgement on that end. But this is a workout I think it's safe to go well over the intended time domain if coordination/accuracy/agility/balance is the limiting factor.

WORKOUT THEMES
Medium and medium (or maybe short duration). Squatting with unilateral loading, jumping with elasticity and accuracy are also themes. Stamina plays a big factor.

ASSUMED
Again, you are an advanced CrossFit athlete.

MAIN DECISION
Scale for intensity or scale for practice?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
20 double unders
10 pistols (or variations)

CONSISTENCY SCALE
Don't alternate the pistols (so for the set of 10, do all 5 on one side first then all 5 on the other), and double unders have to be unbroken or you restart. If you lose balance on pistol set restart those as well.

INTENSITY SCALE
AMRAP in 12 minutes of:
20 box jumps (touch-and-go)
20 lunges

MY STUFF
Technique scale except did 100 1-foot jump ropes per round

GENERAL FEAR LEVEL: 5

For time: 9:12
10 single-leg squats to a box above parallel
20 du’s
20 single-leg squats to a box above parallel
40 du’s
30 single-leg squats to a box above parallel
60 du’s