M/27/5'8"/170lb
CrossFit AFK

Worked on flash grip rows, pike up pushups on a band in the ring. Rolls from below and above the rings with a band.

2:31.6, tried to hold 1:30/500 for as long as could. 

2min33

Warmed up and practiced back roll to support with bands between rings. Got a few with a green band but none with a blue band (struggled mightily). 

2:25.6 for 750m row. Damper: low 9
PR by about 5 seconds. Minor asthma attack afterward! 

Modified:
--
5 sets of 
15 DB bent-over rows @ 2x 12,5 kg
15 bench dips

Then, for time: 

100 DB SDLHP @ 2x 7,5 kg

> 04'01''
--
Peace.

Backward roll on bar and practice on ring
750m 
2:44

750m row - 2:14.9

M/30/210
2:40

2:34

Completed 11/10 post wod & 5x5 squat wod from sept. no rings, no back roll practice. Just row. 

2:47.7

I've got rings but not enough clearance to hang them right for this skill.  So, I did my best with scaling options from Juan Acevedo's 200217 post: inverted tuck pull-ups, inverted tuck holds, support holds, inverted support holds (from video), ring dips, ring L-pull ups, and pass throughs and skin-the-cats (as best possible).
Row 2:31 (Drag 6, 30s/m avg) - strong going in but kinda fell apart the last 100m today.

No compare to data.

No way I’m doing those by myself in the garage, lol 

Played around with low ring mu’s for awhile, then did the row

2:37.2

worked on the Forward Roll on the rings by myself
*was scared to commit then got it, then almost fell weird and got scared again haha. Fun tho to learn new movements!

750m Row: 2:25.9

Bar pull overs and ring push-ups

2:27.9 750m row

750m row - 2:29

11:09

Strength Mod:

5 rounds:
5 Pullups
10 Hollow Rocks
5 Dips
250m Row

Today: 2:27.3
2/17/20: 2:31.5

Did Chris’ strength scale. 
14:47
Too much chocolate and cheesecake celebrating my wife’s birthday last night. 

60/5’8”/155

2:33 for the 750 meter row

Really good demo video, Dogtown. 

tried rolling, freaked out, no spotter; subbed

10 minute AMRAP
5 strict L pull-ups on rings (start seated*)
5 strict ring dips (start standing*)
10s L sit hold
*highest I can set my TRX in the basement
7 rounds + 5&5

Then row
3:00 flat

Bonked with 100m to go! Fasting today and I hit a wall. 500m split was 1:52, on sub-2:50 pace. Didn't help that for "rest day" yesterday I did 20m SLIPS and then 2000m row.

2:33
Wife 4:56
No warmup or prep for either of us and to top it off I rowed 7000m and bike 13+ miles yesterday. 

M/50/86

2:50

Remember the first time i manager to do one in 2012 🤠 Great exc. to challenge yourself with! 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Two separate things, one for quality and one for intensity. Scaling an obstacle, changing orientation, pulling from the midline and hips, benchmark endurance test

					SHORT		MEDIUM		LONG

LIGHT				x

MEDIUM

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
10 kips
20-sec ring hold (either in push-up position or top of a dip)
Row 250 meters

ENDURANCE SCALE
Do the row first, then use the ring stuff as the cool down

STRENGTH SCALE
5 rounds of:
5 strict pull-ups
5 strict toes to bar
5 strict dips
Row 250 meters

MY STUFF
10:something, but I did 1 round of 20 strict ring pull-ups, run 1 mile, 10 skin the cats

GENERAL FEAR LEVEL: 8

Beginners can focus on ring pull-ups and ring dips on a low set of rings
Then,
Row 750 m for time

The jump from a band to no band is no joke. Really work that "push-up".