CFWUx2 
32:12
HSPU strict 4(of 15) 2(of 12) 1(of 8) kipping remainder

14rx

15:32 RX

15-12-9
strict neg. hspu
strict ring dips
push ups
21 sit ups after each set
29:35

38:58
Used kipping HSPU and could hardly do those. No rings available, so I used two wobbly patio chairs. 

14:27 con un abmat

Finally made up...SC to intermediate 12/9/6 HSPU to 2" towel, 12/9/6 bar dips, 15/12/9 PU. 20 ⚓ SU after each round...21:03

M/42/140lb

11:58 RX (incl. 9 sets of 21 AbMats)

15:09

As rx’d 18:10 

I believe I did this right: with 9 total sets of 21 strict straight legged sit-ups; two hand touch at bottom and toe touch at top, no abmat today. Broke 15 hspu 6/5/4, did 4’s thru the 12 and 3’s thru 9. 6/5/4 ring dips, 5/4/3, 5/4, pushups broken 8/7, 7/5, 9ub
Fun WOD. Didn’t feel out of breath, which is a nice change! Maybe a breakfast of potatoes and bacon IS the way to go...

180/43/176cm

14 min 14 seg

As rx'd

Felt quite a bit of dizzyness, fatigue and nausea some 30 min after WOD . Very sneaky 
Mainsite, very sneaky.

M/37/174cm/73.5kg

Beginner option 
15 - 12 - 9 DB shoulder press 15lbs could go up 
15 - 12 - 9 box dips 
15 - 12 - 9 push ups 
21 sit ups after each set (189) 
19:34 

Super inspiring , Kelley, both for your courage and determination, and how exercise may be retraining your body's cells to be smarter about maintaining a healthy balance.  Wow!  Given how strong you are at pullups and weight lifting and all the rest, I never would have guessed the obstacles you've overcome.  Thank you for sharing your story.  - Shelley

Sc. 16:04

Half reps HSPU

https://youtu.be/zOJk68Np1c8

M/26/5'8"/170lb
CrossFit AFK

22:32 - Rx (HSPU's held me up quite a lot. Sit-ups have not felt that way since I was introduced to Angie back in 2011. That upper body fatigue Was crazy. Reminded me of a workout a few years ago on .com that was a si.ple 21-15-9 push-ups and 400m runs. Intensity works. Also weighed myself and gained 10lbs.) 

Intermediate, and subbed 40# db shoulder press & 7 KTEs for HSPUs & sit-ups

17:03

Rx 11:32

Kipping HSPU. 
20:01

Misunderstood the instructions, so here’s what I did! 

15-12-9 DB press (some let assist) @ 35 lbs
21 sit ups 
15-12-9 bench dip
21 sit ups
15-12-9 push-ups 

completed all under 5 sets 15m01s

then realized and did:

12-12-129 sit-ups

great !!

M/36/6'/170#

17:12 Rx

Christus resurrexit!

8:11 RX 
(ring dip from MU)

19:15

Go girl! Such an inspiring story! Thank you for sharing! 

Modified:
--
For time:
21-15-9 DB shoulder press @ 2x 12,5 KG
Then, 21-15-9 bench dips, elevated feet
Then, 21-15-9 kneeling push-ups
21 Ab-Mat unanchored sit-ups after each set (189 total)
Time: 26'34''
--
Peace. 

Rx’d: 19:47

29:30 min RX

13:30

Mel, can't believe I missed both of those!

Lincoln, "this crowd has been the heart and soul of CrossFit" - that's exactly my point, and I even get distracted from that. When you think about the natural progression of things, I think all the great OG CrossFit coaches started off in the wild having to figure things out on their own before eventually formalizing it (with the possible exception of the ones who trained under Coach at the original gym).

rx:16'34''.
https://youtu.be/j1fmryXlgB4

Subbed pike push-ups (feet on bench) for HSPU. Did hand release push-ups, and unanchored abmat sit-ups. Rx reps.
14:33

Broke piked push-ups and ring dips once each. Hand release push-ups and sit-ups unbroken.

Chris, Mel,
I am onboard with you.  Being in the solo crowd hasn't been easy and I probably could have used some in-person pro coaching from time to time, but what mainsite used to offer/path it was following compared to where it may be headed may end up missing the mark.  Don't get me wrong, affiliates have an important role to play, but I believe I have benefited that much more from mainsite circa 2019 and earlier, and that this crowd has been the heart and soul of CrossFIt.  I have been at the very least sustaining fitness "in the wild", as Mel so eloquently paraphrased GG, for the past 15 years-and-change. I wouldn't have been able to do it without the tools garnered/lessons learned from the Journal, journal comments, videos, WOD comments, etc. from earlier mainsite, which I had to use to teach myself - especially fundamentals.  I have spent a great deal of time since 2006 in environments/situations where I could not even access any site to see a WOD let alone get scaling options, so I've had to use what I learned to keep pressing forward with what I had available during those times.

14:38

15-21-12-21-9-21 Box HSPU-Situps 
15-21-12-21-9-21 Strict Ring Dips-Situps
15-21-12-21-9-21 Push-ups-Situps

GWU: 3rds                 SPWU: HSPU
50 SU’s                       Pike pushups
15 Abmat                  Box HSPU
10 Scap Push-up                Ring Dips
                                    Ring Support
Shoulder Rot.            Neg. Lower
                                    Ring Dips

Rx
12:32
With ab mat sit ups

Son(14)
23:11
12-9-6
Pikes & banded dips(90lbs)
15-12-9
Push ups

11:50…ring dips killed

Chris - thanks for the kind words.  But it's my basement and only 13 1/2 years so far.  The resources .com provided years ago were what allowed me to learn the weightlifting and gymnastics part of CrossFit.  That and the message board.  And main site comments.  Plus every now and then an OG CrossFitter would drop his/her time in the comments.  Made us all feel a part of something bigger.

As rx’d, 12:44.

Unbroken HSPUs.  Broke ring dips and push-ups into two chunks except last round of push-ups (unbroken).  Sit-ups got tedious.  Would be interesting to try this with GHDs.

49m/5'10"/180

New PR 9:13 had extra time today did again same scale sit-ups were a little sloppy 

Completely messed this one up
did
15-12-9
DB strict press 20#
bench dips
push ups 
21 sit ups after the round of 15-12-9 so total 3 sets
did 21 reps for the 15s on press and dip and then remembered 15.
scatterbrained!
9:10

Those are some crazy stats about the kidney filtration. From where it was to where it is and where it should be. Woah. 

Jeffrey, great comment my man! 

"But, I wouldn't really know why."

I think that nailed it. The hand-holding things, while highlighted, aren't forced, so I hope the newer affiliates will still give themselves the opportunity to struggle so they can find that identity that you mentioned. And I can't imagine how a gym owner could make it through a challenging time without that.

Also, big ups on finally opening up an affiliate. Sounds like your crew is in good hands!

Chris and Jim, 
I think I agree. 

I have wanted to open an affiliate since 2013 and in 2020 I did. Before 2020 I was a garage CrossFitter, in the wild as GG would have said. I spent a lot of time learning from the journal and old .com. The recent material being put out is hand-holding to me. For instance: If I had done no studying and active learning and searching online, no dropping into boxes, no following .com workouts, hadn't come up while the fights against Anthos, NSCA, ASCM, Coke, and more happened I would still be able to start next week and open an affiliate with the resources being pushed and how solid the seminar staff is at teaching the methodology. 

But, I wouldn't really know why. I wouldn't really understand the weight of what "forging elite fitness" actually holds. All the stuff affiliates needed to be able to run their business halfway descent has been in the community and in the journal and is all assessable for free with some searching skills. I immensely enjoyed the 2019 era as it looked at the fundamentals closer and really sharpened what was left of the spear. 

Jim, If the past 2 years of scientific misconduct education from CrossFit has taught me anything, it's that looking for a general consensus rarely leads to the right decision.

Also, the comments sections were absolutely golden! I'm really thankful they are all still in tact from both the main site and the Journal, even though sometimes you have to dig a bit.

13:57

9 sets of 21 situps

17:25 with abmat 

10:58 RX 

Mike A, outstanding effort, going rx. 
Jon E, that’s insanely fast. Also curious to see how my abs feel later today!

Reply feature still not working. 

Chris, I appreciate your sentiments, though I doubt most box owners would agree. I learned so much about CF 10-12 years ago from the much more raw videos HQ used to post, plus a robust comments section that went far beyond just recording workout results. We talked about movements, scaling, literature, philosophy, and life, all while desperately trying to avoid the dreaded filter. 

Subbed 35# DB SPs for SHSPU. All else rx. Unanchored abmat sit-ups. 
19:03
That’s a lotta sit-ups. 

59/5’8”/158

10:05 abmat HSPU, reg. Dips, hand release PU, and used decline bench on SU’s all 189 of them. Hope I don’t have to laugh later. 

Good for you, Kelley! It isn't easy, but it's certainly worth it!

Almost Rx, I think, if I read this correctly:
15-12-9 strict HSPUs to 2" mat
15-12-9 strict ring-dips
15-12-9 push-ups
+ 21 sit-ups (abmat-butterfly) after each set
18:00

Broke HSPUs and Dips in 2 segments, push-ups unbroken, broke sit-ups from rd.4+.
Btw, 189 sit-ups?? That's a lot of sit-ups!

19:59
HSPU to abmat for 15, then scaled to abmat on 35lb plate for 12 and 9. 
ring dips and push-ups Rx. 
abmat sit-ups 

7:26... I definitely misread that wod and I owe the team some sit-ups this evening. 

12-9-6 strict handstand push-ups from box
12-9-6 strict ring dips with band
15-12-9 push-ups
60 sit-ups

13:11 rx

15:08
12-9-6 HSPU
12-9-6 DIP
15-12-9 PUSH UP

rx
abmat sit ups
19:31
m/52/175

HSPU to abmat. Parallel bar dips. Done at the Y.

17:08. 12 rounds of situps.

HSPU - 14,1 - 8,4 - 7,2
Dips and push-ups unbroken.
Sit-ups rotated between abmat, floor, and anchored. Holy Sit-ups! 

10:01
12-9 inclined push-ups
Then, 12-9 assisted ring dips
Then, 12-9 push-ups
*Complete 15 sit-ups after each set

21:59 Scaled

Champions Club Scaling Notes

RANT
See post below.

WORKOUT THEMES
Medium/heavy. Challenging upper-body pushing and global pulling strength with stamina.

ASSUMED
You are string enough do do 3 different kinds of pushing in a workout and still get a good dose. Also, I read this as 15-sit-up-12-sit-up-9-sit-up, 15-sit-up, etc.

MAIN DECISION
For quality day or find a way to manufacture some intensity?

TECHNIQUE SCALE
3 rounds, 2 minutes practice at each station:
Ring hold
Hollow rock
Push-up (or pull-up)
Handstand

CONSISTENCY SCALE
For time:
36 strict handstand push-ups
36 strict ring dips
36 strict push-ups
*every time you break do 21 slow sit-ups

INTENSITY SCALE
AMRAP in 12 minutes of:
10 push-ups
20 sit-ups
*practice rings and handstand in the warmup

MY STUFF
Man, I forgot my time, but I remember being happy with how strict HSPU went. I also did hollow rocks instead of sit-ups.

GENERAL FEAR LEVEL: 3

I originally wrote this on the same day as The Ministry's Interfering at Hogwarts but I wanted to let it marinate for a bit. I've acted quickly on other impulses in the past that I now regret, the most egregious include: "Tony Yayo is going to be the next great rapper," "The Massacre is going to be better than Illmatic," "In RichRod we trust," and, most embarrassing, "I want to be an And-1 Mixtape player." Have I learned from my mistakes? No idea. But after seeing only like 20 comments on Eva, I figured we'd try another one. Let's see if it holds:

CrossFit as a whole would benefit from prioritizing the solo CrossFit crowd over the affiliates.

I've heard Roza, Gaines, and other people in the new regime use the phrase "affiliates first" when talking about their vision for HQ. They seem to have followed through by trying to add value to affiliates in two ways: 1) providing resources only available to affilliates and 2) shepherding new CrossFit people to train at affiliates.

To me, however, both of these have huge downsides, not to mention make me suspicious of the motives behind them. First, keeping information contained in general seems to be a dead end when taking the internet's capacity to share information into account. And secondly, if a person's first exposure to CrossFit is in an affiliate, there is a ton of missed opportunity for self-teaching and experimentation. Plus trying to actively steer the ship to add value to affiliates has a side effect of taking value away from a group that I believe is the true foundation of CrossFit: the solo crowd.

The fact that a random dude like Mel can build out a gym in his garage(!), coach himself on cleans and gymnastics(!!), and sustain his fitness for 15 years(!!!) is just as impressive as 15,000 small businesses being opened.

If the 2019 direction isn't going to happen again, I would love to shift the focus to random dudes in their garage, or The Shed 'O Pain, or Owen from my gym doing CrossFit in MSU's weight room, or Mike on the main site who teaches CrossFit principles in school, or a group of friends hanging rings from trees and filling soccer balls with sand. Extend the Affiliate Partner Network discounts to the Over 50 Crowd or the 10 people who comment on main site the most. Share portions of the Town Halls, Playbook, and Roundtables so the lone rangers can have some insight into the big picture. Record the best coaches running classes in their affiliate.

CrossFit coaches sit in unique possession of an elegant solution to the world's most vexing problem. What that really means is we are spoiled silly. It's really hard to screw this up, and trust me, I've tried! Every step CrossFit Home Office/HQ takes towards encouraging and empowering people to do CrossFit without having to hire a coach has a side effect of forcing CrossFit coaches and affiliates step their game up. That is how you add true value to affiliation.

So inspiring Kelly! Thanks for sharing and keep on keeping on. 

Stimulus seems to read to me:
15/21/12/21/9/21 HSPU/situps then
15/21/12/21/9/21 dips/situps then
15/21/12/21/9/21 pushups/situps.

Hopefully Coach Chris will clarify

Do you complete each 3 sets of Exercise before moving to the next or 12 12 12 of each 

Hey Everyone!

This one will be fun!

Does it go:
15 SHSPU
21 situps
12 SHSPU
21 situps
9 SHSPU
21 situps
15 S Ring dips
...

Ending with 21 situps?