11:32 RX

M/40/5’9”/195#

one day rest

21-18-15-12-9-6-3
box jumps 60 cm
ring push ups knee hight
9:42

table tennis

18:34 - Rx’d

Bray - 11:03 - regular push ups, 24” box

6:33 (push up bars instead of rings)

23:36 not for time. Tried to stay around 124-138 heart rate. Tempo ring push-up. Had to keep stopping on box jumps to get HR back down below 124. Fasted and no warmup. 


178lb/43y/176cm

M/26/5'8"/165lb
CrossFit AFK

9:05 - Rx (Missed some box jumps, too close to the edge, and fell off a few times. The goal was to hold push-ups unbroken but my shoulders are smashed still from the last few cycles, and Mary did not help with that. For ring push-ups, I generally place whatever plate(s) I will have my feet on under the rings and lower the rings to touch the top of the plate so they are even and level to my foot surface. Today, I also used the same plates for the plyometrics listed in the lesson plan below. https://www.youtube.com/watch?v=ID3Uo4XT1ig )

Lesson Plan
Warm-up
on a 25ft lane,
Walking knee hugger, glute stretch
Walking toe grab, quad stretch
Inchworm
Bear crawl, any style
Crabwalk forward
Skill 
Plyo's 
30-seconds on, 30-seconds off
2 rounds, touch and go on a plate not taller than 6-inches, each of:
Step-ups
Lateral box jump
Forward box jumps
Lateral split box jumps
Forward split box jumps
-start every round on the box, and stay off the floor. For the split jumps, start with one foot on top of the box and have a full extension at the top. Triple extension = JUMP. Newer athletes should perform this skill work 20-seconds on, 40-seconds off. 
Skill
Ring work
~10 reps
-practice each drill in a forward lean (plank) at your level and then in support (with feet assisted as needed)
-practice moving one hand while the other is still, then if comfortable, practice moving both hands at the same time.
Ring turns - rotate the rings in and out. 
Ring lateral flutter - push the ring away from the body and pull the ring back towards the hips. 
Ring circle - draw a small circle with the rings, clockwise or counterclockwise.
Build-up
2 mini rounds
5 box jumps
5 ring push-ups
-first round should be a shorter box with more upright push-ups, followed by a round at the higher and style push-up that will be used in the workout. 
Workout of the day
-jump on the box, and keep the shins off the edge.
-hips and shoulders need to move together during the push-ups.
Cool-down
Calf stretch, straight leg
50 band pull-aparts
Calf stretch, bent knee
50 band face pulls

30" is high for me!  Only caught my toe once!
9:22 rx
M/53/175/5'11"

As RX’d:

11:55

43 / 6’0 / 190

M/6’1”/200lbs/30
RX
13:17

12:10 24 inch and ring push ups

12:58 rx

15:12 - scaled to intermediate reps and 24” jumps (2 plates on box).  Ring push-ups were harder than expected. 

M/36/6'/175#

9:23; chest-to-ground, 30"

Deo gratias

As rx’d, 11:19.

Step downs for box jumps.  Broke ring push-ups into two sets until round of 6.  Good workout, not too metabolically sucky.

49m/5'10"/180

8:35 Rx
M/35/197

completed 7/29 in the a.m. after Grace. equipment subs at the home gym. 24" box jumps, push-ups on 50lb DB's elevated with plates to increase ROM. 

7:something

about 10 yards between stations, but every station was hit unbroken.

11:30 rx

15:47, RX

Intermediate 
PU on TRX
6:49

Rx’d: 9:01

10:28, jumping up and stepping down from a 24" box

59/5'8"/155

10:08

14:27 Rx

M/59/Rx @ 13:04

Rx   8:07

*Rebounded on Box Jumps.
*Unbroken Push-ups on 21, then broken up, they got tough!

Rx
8:04
Donated a large skin graft on the first set 😖
M/30s/225lbs

Son(14)
30in box and push ups on dumbbells
12:44

13:06 Rx

M/47/6'2"/185#

Rx'd 
10:28

11:08 RX

Rx reps and ring push-ups, subbed tuck jumps for box jumps (no box)
9:13

Tried to keep a time lapse between each tuck jump that would have equated to stand up and step down if using a box.  Each jump was a high as possible and would have cleared 30". 

Intermediate Option: 7:28 with rings and 24" box

M 52/205/6’
14:16.

9:42 Intermediate 

approx. 17 minutes. Box approx. 20”; TRX rings about 10-12” off ground. 

Rx 11’02 : (78cm) https://youtu.be/h_DfXlmHkto

13:50 at home. 24” BJ, deep pushups on handles for ring push-up. 

Modified--at campground
Hands on tailgate swing feet back and forth to tailgate=34"
Push ups on db's for deficit
12:31
M/52/175
Made up Grace--results there

Bonjour, 

J'ai récemment commencé à suivre mon cardio suite aux conseils d'un blog sur les objets connectés sportifs.

Généralement, je suis autour des 115 battements par minutes mais lors de ce workout, mon cœur est monté à 160 !

Est-ce dangereux et si oui, que me conseillez vous pour améliorer mon cardio considérablement (j'ai 32 ans)

Merci pour vos retours ! 

Modified:
--
21-18- (...)
Jumping air squats
Incline push-ups 

11'02''
--
Peace.

10:21 rx
fun and quick little work out

13.03 Rx’d. Harder than it looked. 😅

Intermediate Option:
18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups

9:31

8:50 nice and easy.  Post workout WOD to get in some extra work.  

26" box, TRX 12" off floor
13:35
focus on mechanics: slow & methodical, stand up & step off box (like in demo), firm plank, full ROM, don't lean on straps

M41, 160# 8’52” Rx

Beginner with reg. PU 4:08
Rested 1 min ran( jogged) 800m repeated scale
3:38
Repeated 800 and scale 3:08

8:23

30" box
DB push-ups 

30" stacked plates - didn't stand at the top due to low ceiling

7:45

12:21
box jump: 18in
knee push-ups 

15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups
24-in box
8:49

Beginner: 
15.12.9.6.3 
Regular pushups
Box 15" which is essentially on old milk crate with 2 25lb plates :) 
4:46

18:57, scaled. Subbed box jumps for tuck jumps. 

Age-33
Height- 5’-8”
Weight-175
RX-Yes 

12:08

11:26 RX

6:46 
box Jumps
push ups

Beginner Lite
15-12-9-6-3
Stair step ups, 2nd garage stair
Parallette pushups

5:46

m/49/86

18-15-12-9-6-3
24"box

8:08

Rx
12:04

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural(?). Jumping with elasticity, pushing without connection, stamina being more of a factor than usual, but still not quite enough to reduce the power output

					SHORT		MEDIUM		LONG

LIGHT
						x
MEDIUM

HEAVY

TECHNIQUE SCALE
As is, turn off the timer and just practice - keep the rings element if at all possible and step down from the box

CONSISTENCY SCALE
For time:
84 box jumps
84 ring push-ups

INTENSITY SCALE
For time:
84 burpee box jumps
*practice stuff on the rings during the warmup

MY STUFF
6:07, scaled box down to 24 so I could go touch-and-go. Arms were shot. Did not check the box, good dose

GENERAL FEAR LEVEL: 5