28:09
Rx’d in the house. 

20min20
Rx

25:24 rx

25:24

Modified, untimed
--
1 6-m bear crawl 
2 candlesticks	
3 burpees	
4 walking lunges	
5 push-ups	
6 squats	
7 sit-ups	
8 leg raises
9 bench dips 	
10 jumping squats
11 piked push-ups
12 curtsy squats 
--
Peace. 

26:57

HSPU w abmat below head

The first time I did this one (at least that I could find a record of) was in 2020 & my time was 29:10 w/box jumps instead of broad jumps b/c of a foot problem. 🤣 CrossFit works people! We have the proof in our data! 

HSPU broke up into 8-3. Pistols UB 
Was sore from yesterday, too. 
10 rounds
10 C2B PU
50’ HSW
Made the wall walks tough. 🤣

17:38 No scaling! PB! 🥳 
I was coaching a group through it, so I had to stop a couple of times to explain the sequence or remind them of their scale/substitute. 🤣 for like the 3rd or 4th time. I guess no one knows the song! 

M/36/6’/178#

Modified to:

1 strict deficit handstand push-ups 2.5”
2 reverse burpees
3 strict pull-ups
4 burpees
5 jumping lunges 
6 push presses 40 lb. dumbbells
7 hang power cleans 40 lb. dumbbells 
8 sit-ups
9 box jumps 24”
10 push-ups 
11 alternating DB snatch 40 lb. 
12 front squats 40 lb. dumbbells 

22:30
Deo gratias
 

completed 12/30. limited ROM on the HSPU, assisted pistols.

22:55.

211225 - 27:16
201225 - 28:00

Similar scales previous two years on the HSPU and pistols were to bench those years. Otherwise I did correctly do the jumping lunges this year, previously counted one rep after both legs. Even speeding that portion up surprised how much faster this year was, cardio has gone down during this not so healthy year.

M/50/89
 
Trx pistol

25:07

29:47

122520: Sc anchored situps/str HSPU to 4" mat/pistol to bench...28:33
12/25/21: same SC...26:23
Today: same Sc...24:42

M 54 165LBS 5'9" 
rx'd plus sized 
MY OWN VERSION OF 12 DAYS 
1-100M ROW
2-70LB DB DEADLIFTS
3-24" BOX JUMPS
4- 95BB HANG CLEANS
5- BAR OVER BURPEES
6- 50LB DB PRESS
7- 95BB FRONT SQWUATS 
8- TOES 2 BAR 
9- GHD
10- PULL UPS 
11-PUSH UPS
12- ROW/ROW/ GET UP 50LB DB 

42:04

21:41
(with my usual scalings: candles off 1 hand; HSPU strict to 3" abmat; pistols down to 12" box)

Rx 17’37

https://youtu.be/rzbhinEGgDk

19:06

Merry Christmas!

Rx’d: 19:48

211225:  23:54

201225: 28:06

Egg nog & cookie energy??

1) did 15 sec plank hold 
11) instead of handstands I did thrusters

28:40

16:56 Rx

28:05 Rx, although kipped on a few HSPUs to make it thru. Those were the worst part for me. Also 10 broad jumps 😲.

31:35

got to do it in a hotel gym and get weird looks like the good ole days 

nostalgic- great workout 

#mainsitemafia

Did it on Boxing Day… 32:00
swapped pike press ups for wall walks
subbed single leg squats for pistols 
HSPU from knees on box

19:30 
Compare to 211225: 18:16
Compare to 201225: 20:52

22:22

Rx 18:59
https://youtu.be/sKt2mTtVx2k

Fijne feestdagen

18:46

HSPU (kipping to abmat)
Pistols (foot on Achilles Heel)


211225 18:16
(Box HSPU& Foot on Achilles) 

Good Lord have mercy 🥺 😳 
34:09 minutes
Those handstands push up omg 😲 
Did kipping version
Subbed gymnastics squats knees together 
 for Pistol 🔫 

Annual tradition with the family:
1 wall walk
2 manmakers
3 candlesticks
4 db snatches (50)
5 db thrusters (50)
6 goblet squats (50 db)
7 single-leg db deadlifts (50)
8 jumping lunges
9 jumping squats (over parallette)
10 sit-ups
11 kb swings (2 pood)
12 box jumps (20)

18:59 min. 
HSPU toes on Box, Pistols on Bench (knee problems) all everythings rx.

18:59 min. 
HSPU toes on box, Pistols on Bench, because of knee problems, everything else rx 

Subbed/scaled pike push-ups (feet on box) for HSPU and pistols to bench, otherwise Rx.
22:49
Compare to:
211225: 21:04 same scale
201225: 23:06 similar scale

Not sure why I was slower this year as I thought I was cycling exercises well enough.  Might have been distance between stations.  Candlesticks and wall walks were better executed this time.  Merry Christmas all!

Merry Christmas All!!

I'm takin' a rest day today:)

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

As rx’d, 39:51 (PR).

HSPU 10-5-5 except round 3 and 5 where I did 10-10.  Pull-ups in sets of 10, trying to start every 40 seconds.  Pistols in sets of 20, resting a bit when needed.  This is a 5-minute PR from 2014, mostly due to setup – last time did it at my parents’ house with rings and non-ideal HSPU location.  But also I had more of a sense of urgency today, starting movements when I wasn’t quite comfortable or fully recovered.

Merry Christmas!

49m/5'20"/180

33:47, Rx’d except pikes subbed for HSPUs. Woof. 

20:23. 

18:56

Happy Christmas all! 
Good to see Charlie P. yesterday. Hope Brooklyn is treating you well.

Rx
Outside 28F
Strict HSPU
21:24

Son(15)
Elevated pikes in place of HSPU, Rx otherwise
24:59

Har(15)
Backwards walk up 3 stairs in pushup position for wall walks
Decline pushups for HSPUs
Regular squats for pistols
30:06

12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks Scaled to raised mat
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups Scaled to pike from box
12 pistols scaled to to box
25:10

23:06 abmat,  very cold and stiff but grateful

Merry Christmas All! 

21:58 last time

8 раундов за 16 минут 

19.32 Rx

Why are not ALL the movements demonstrated in your video? Candlesticks?

22:30 rx’d

19:50 Rx

Champions Club Scaling Notes

RANT
Stealing most of this from last year's scaling notes, except making sure you know they got me this year with chrisfacewedding coffee mugs

WORKOUT THEMES
Something to commemorate a special occasion that can be done in about 3 square feet of space.


					SHORT		MEDIUM		LONG

LIGHT											X

MEDIUM

HEAVY

TECHNIQUE SCALE
Pick two of the following and do an AMRAP in 15 of: [candlestick, broad jump, handstand push-up, pistol]

CONSISTENCY SCALE
Pick two of the following and do an AMRAP in 15 of: [wall walk, push-up, jumping lunge, jumping squat]

INTENSITY SCALE
Pick two of the following and do an AMRAP in 15 of: [burpee, squat, lunge, sit-up]

MY STUFF
Did the lunge AFSAP and burpee Christmas workout from a few years ago

GENERAL FEAR LEVEL: 7

Amusez vous bien sur ce Wod

https://vm.tiktok.com/ZMJsT98aA/ 
OR
https://www.instagram.com/p/CJPcG_NAELG/?igshid=1rgpl7trfw23w

Got inspired for this home workout! Thank you 🙏🏾 

Fijne feestdagen allemaal! 

23:19 Rx Frohe Weihachten!  

Twelve Days of *CrossFit* IMO.

Tiaan! Merry Christmas!!!
Jolly video.

Lo probare 💪💪💪