CFWUx2 
45:22
Kipping HSPU

wu/		bike, basics

wod/		5 rnds
			12 hspu knees on box
			10 strict parallel bar dips
			1,5 mile echo
				35:36

post/	echo, accessory

4+15+9 (Aviso el hombro)
41'

Made up workout 3/25 a.m. scaled HSPU reps to 10, down to abmat. No rings, parallel bars used. Row distance as listed. 

31:30? Forgot my phone, had to use a  wall clock! 

210426 - 32:24. Subbed runs, hspu to 4" block, bar dips. 

Rx. 36:16

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

37:54 - Sc (Scaled the SHSPU's to piked with feet off a 24in box. Focused a lot on hitting a solid tripod at the bottom and pressing up and through to the top. Held the sets of both push-ups and dips into 6-5-4. Rows were about 2min/500m pace the whole time. Rowing with a blasted chest is hard.) Finished each round at 6:50-14:15-22:00-29:51-37:54.

Modified for 4 athletes, 1 min each row, ring dips, assault bike / incline push-ups x 5 rounds 

Sc. 35:19

https://youtu.be/57wRZXa46Qg

M/44/6’3”/215

29:42… scaled HSPUs and regular ring dips. Needed the volume today!

Thanks a lot CrossFit for bringing the CF L1 seminar to Nairobi Kenya for the 2nd time. It was an awesome experience with excellent coaches Ahmed Alsharaf and Danny Storey who made the experience worth it. 
Thanks as well to the host Firstpower Fitness for the hospitality and the home feeling he gave us I.e Bryant Swenson. 

M/36/6'/170#

37:24 Rx

Deo gratias

Last round missing 1k row to finish this wod in full Strict

10 strict hspu
10 strict ring dips
1000m row
per round
33:02

23:19, scaled down. Started at 15 reps and 667 m row, then after round 1 went to 10 reps and 500m row. Didn’t want to run out of time. Should have stuck with my original…
Last was rxd 44:00. 

Intermediate
Time Cap 30'
My score:
4 rounds + 200m row erg. 

Beginner subbed 
3 rds 
15 push-ups 
S5 box dips 
600m run 
16:35 

Modified: 
--
5 rounds for time of:
15 DB seated strict presses | 2x12,5 kg DB
15 bench dips, feet elevated 
100 DB SDLHP | 2x7,5 kg DB
TIME: 43'51''
COMPARE TO 210426: 51':33'' (same scale) 
--
Peace.

subbed 5 rounds of:
10 shoulder press, 30# dbs
10 dips
10 strict pull-ups

17:48

wasn't feeling great:
3 rounds:
10 pike push-ups
10 strict ring rows
600 m run

for R1 I did 15 pike push-ups and 15 ring rows and 800 m run, but quickly realized it was going to take too long, then i scaled down. It took me 24':18"
then:
3 supersets of:
shoulder press #20 dbs - 10 reps
bench press #20 dbs - 10 reps

F/55/GarageGym

It sucks starting over. 

beginners option, time= 17:52

3 RFT:
15 asst push-ups
15 asst ring dips
750m row 

Gracias al equipo del L1 este pasado fin de semana en Madrid. Unos fenómenos!

Would have been Rx but....
By round 3 there was a little slow kipping on dips. Round 4 had half kips sprinkled in. Round 5, 1 leg kips on HSPU, kipping dips.

30:52

M/30s/225lbs

Scaled/subbed
5 RFT
10 pike push-ups (feet on bench)
10 strict ring dips
1k row
27:29

Compare to (same scale/sub): 34:25.  All reps unbroken. Rows were - 3:40, 3:42, 3:43, 3:45, 3:45.  Man, it felt like I was moving faster but not that much faster. Not Rx but I'll take it!  Much less time between stations this go around.

Rx   27:27

Rx’d: 48:00

210426: 51:36

191220: 54:13

28:54  Rx'd
SHSPU broke 9-6 all rounds, Strict ring dip mostly 6-5-4, Rows in 4:00 - 4:02 - 4:01 - 4:02 - 3:55
Compare to 210426: 31:38
m/53/5'11"/190#	

Back squats 5-5-5
185-195-205#

Then scaled/subbed today’s WOD to
4 RFT
10 strict shoulder press (85-80-80-80#)
15 strict ring dips
800 run
33:59, at altitude and hilly terrain
A gorgeous, crisply cool and snow-covered, sunny day in the mountains. 

210406, flat and at sea level
Back squats 5-5-5-5-5
195-210-210-210-195#
Same subs/scales, except all SP at 85#
29:27

59/5’8”/157

Beginner + Scaling
3 rds for time
15 pushups
15 assisted dips (high parallettes, feet touching behind, knees kiss ground)
750m Row

19:46

Upper body will be sore tomorrow. Haven't done any dip motions in a while, and my triceps were feeling the pump.

M/58/6'/180
3 Rounds
10-Handstand Pike pushups
10-dips
750M row
17:39

Intermediate option: 33:08

M/49/5'7"/170#

Muchas gracias por este excelente curso, los coachs super buenos y nos aclararon todas las dudas.
De verdad que ahora somos otros a la hora de dar una clase en nuestro gym.

5 rounds
15 Strict hspu to towel against wall
15 bar dips
1,000 m run on treadmill 1% incline (about 4:25 per run)

34:28

Great time at the L2 with Todd and Chris! Changing the way our gym coaches with 48 hours of training. Thanks for a great weekend. 

Intermediate option with row sub
36:04

Row sub:
10 squats
5 Kipping pull ups
x5 each round

38:06 Did reg. Dips and abmat HSPU no kipping. Body was really hurting this morning. Compared to with rings and some kipping 32:55, 38:48

Subbed HSPU with pike pushups on parallettes to abmat
Modified ring dips to strict with 1 heel on box

34:49

22-27 minutes?? Just resetting the rower added a minute to total.

39:20
scaled to:
10 strict hspu 
10 strict ring dips 
800m run

hspu unbroken first round. Completely fell apart last 2 rounds 
Ring dips were consistent 4-3-3 or 6-4
800m runs all ~4 minutes 

Beginner Option:
3 rounds for time of:
15 pike push-ups from 30” box
15 assisted ring dips band
750-m row
18:15

Scaled to
5 rnds
10 strict hspu
10 strict ring dips
800m row
30:15
m/52/175
compare to with same scale
April 2021--33:18
Dec. 2019--38:07

M/43/172 cm/71 kg

More like strength training - no rush. Push-ups and dips broken into sets of 3-4 with short rest.

4 rounds:
9 Box Pike Handstand Push-ups
12 Strict Ring Dips
250 Single Unders (on the slower side)

22:35

Scaled to:
10 DB strict press 15Kg
10 banded ring dip
1K row

4+167m
Cap 28’

Baldur PLUS
21-15-9 reps for time of
strict pull-ups
ring-dips
squats
-05:16

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Long and medium (possibly heavy). Using endurance to challenge our pushing stamina. Seems like a classic Coach workout, simple and effective.

ASSUMED
You have a balanced capacity in gymnastics and monostructural movements.

MAIN DECISION
Am I advanced enough to allow stamina to play a factor in ring dips and hspu

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
20-sec. rung hold
20-sec. handstand hold

CONSISTENCY SCALE
2 rounds of:
Row 2k
30 strict hspu
30 strict ring dips

INTENSITY SCALE
As listed, but split up the dips and hspu however your want

MY STUFF
34:54. Subbed 800m runs for row, and 30-sec freestanding handstand (besides first round) for hspu. I did this at 10 am with a blizzard pelting me in the face on the run; I walked out of basketball practice at 6:30 pm to sunshine and 50 degrees and I took my coat off. I don't get Michigan.

GENERAL FEAR LEVEL: 7

A big thank you to CrossFit Shades and to the excellent instruction from the CrossFit seminar staff this weekend! True professionalism and hospitality!