CFWUx2 
25 30 30 30 35

first wod after covid infection wich took me 13 days of recovery with four recovery wods in order to increase intensity slowly

wu: bike, scales, basics
skill: sg db, accessory

wod: 5x3 wpu: 15 - 15- 12,5 - 12,5 - 12,5 (2+1) kg

post: heavy accessory, walk

45, 45, 45x2, 35, 35

14kg-16kg-18.5kg-21kg-21kg

E4.5MOM

40, 50, 60, 65, 65

53lbs and strict every set. Two overhand, one supinated, two sets mixed close grip. 

48x3
58x3
68x3
83x3 PR
88x1; 78x2
40x14 PR

For reasons that would take too long to explain, I’ve lost 7 pounds in the last 2 weeks.  Not planning on staying here at 175, but figured today would be a convenient day to test out weighted pull-ups (since I weigh less).  Still, I was surprised to PR this.  The 40x14 at the end was also fun – these were kipping, but my previous best here was 40x11, so I’ll take it.

49m/5'10"/180 er 175

30-35-40-45-50kg.
https://youtu.be/DolI511I_50

35#

42/M/137lbs

3 strict pull-ups @ 25,35,44,53,62

M/36/6'/175#

75/85/90/75/80

Deo gratias

25-35-45-50-60
~190 lbs

Weighted pull-ups 
#20
#25
#35 failed on the last one
#30
#30

Again: noob here.

I weigh 122 at the moment, and was just trying to do this without letting my feet hit the ground. 

Proud of myself for not needing an assit until the 3rd set.

45-55-70-80-85(F: only 2 reps)

Poids de corps : 78kg
Poids : 32kg v/40kg v/47,5kg v/53kg fail (1/3 + 1@ 48kg) / 32kg v/ 32kg v

https://youtu.be/2OoqwxRgqsU

20-20-25-25-25

45 - 55 - 60 - 60 - 60

The 3rd rep of the 60s were chin at bar, so maybe 55 was the max.

25#/30/35/40/35

10-15-25-35-45#
Barely got 3rd rep at 45. Did bag work and handstand holds between sets. Finished out with several sets of weighted (10#) commando pull-ups, strict pull-ups, and negative ring rows.

44/5’10”/190# BW

25, 35, 35, 35, 35lbs strict pull-ups 

Modified:
--
5 AMRAP sets of body-weight rows
15+19+14+15+15 = 78
--
Sluggish and sleep deprived in the morning... no energy for more. 
10 km run later in the day.

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

50lb-50lb-50lb-50lb-50lb
(Last few sets were tough to finish the last rep).

Rx 
45, 90, 90, 90, 100lbs (2 then fail)

M/30s/225lbs

10-15-22.5-25-30
struggled to get my chin over the bar at 30#.
I logged 25# as my highest.

male, 50 y/o Rx 

60 - 70 - 80 - 90 - 90
m/53/5'11"/190#	

Bodyweight 76kg; 5; 10; 15; 18; 20 kg

Body weight 155 lbs
max weight 3 reps pull  - 65 lbs

Wow! Thanks for adding this delicious recipe to your email! I’m excited to try it. 

10-15-20-25-30-32.5-25#

121130:  10-15-20(2)-20(2)-15(2)

Then deadlift 5-5-5-5
245-250-255-245#

59/5’8”/154

O mais da hora vai ser a programação da aula ... O quadro branco !!! 

20 30 40 45 50 55 60 lbs

M/47/6'2"/185#

Strict pull-ups 
30/35/40/45/50#

35-50-50(2)-35-35

BW 180lbs
35-40-45-50-55lbs

25lbs all sets

M/48/5'7"/170#

Weighted pull-up 3-3-3-3-3 reps
5-10-15-20-25 lbs body weight 225 lbs

Newbie here.. went for just good form sets of three unweighted. 

rx in lbs
20/30/50/53/53 (2 1/2)
m/52/175
compare to
10/20/25/35/40
ring pull ups
m/42/175

Are these raw shrimp or pre cooked

40kg, 45kg, 47,5kg, 50kg, 50kgx3 
M/45/81kg 

This looks amazing. 

Good to see meal recipes again. I share them with family that all think we eat nothing but boiled chicken and broccoli...

Champions Club Scaling Notes

RANT
When I think of "technique scale," I would picture what I would do with our Summer rookies session, or with new kids Derek or Loop in the middle of our experienced 3:30 session. When I see this workout come up, there are a lot of things that come to mind that make me decided not to do max effort weighted pull-ups with them, the least of which being lack of strength (Loop just got his first kipping pull-up a few days ago.) So I'm looking at him knowing he's brand new, behind on a lot of form stuff compared to the rest of the group... and his workout for the day is going to be 5 sets of 3 banded pull-ups? To me, a beginner option/technique scale would need to be geared towards getting his technique up to speed. 15 reps spread across 5 sets doesn't give a lot of opportunity for blocked practice (Carl Paoli's term for feedback from rep-to-rep), and, on top of that, technique is not the limiting factor on weighted pull-ups; strength is. This is where the "assumed" section comes in. When scaling for workouts programmed for the fittest on earth it's often helpful to change the entire format to help keep the themes.

WORKOUT THEMES
Short and heavy. High output followed by long rest. Challenging pulling by adding load and a decent dose of stamina.

ASSUMED
Your fitness and technique is good enough to warrant spending an entire workout on just weighted pull-ups.

MAIN DECISION
Keep the midline strict and sacrifice some weight, or allow for some slop to go for a true max?

TECHNIQUE SCALE
5 rounds of:
25 kips
10 slow push-ups
Rest 2 minutes between rounds

CONSISTENCY SCALE
Spend 30 minutes doing pulling from as many different apparatuses as creativity will allow

INTENSITY SCALE
Weighted pull-up 7-7-7-7-7
*each set can only last 10 seconds or it doesn't count

MY STUFF
Did sets of 3 weighted pull-ups with 40# between cleaning stuff

GENERAL FEAR LEVEL: 2