4 rounds plus 36 reps
Rx’d

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

2+14 - Rx (1 round being measured as finishing the run.)

4 rds + 25 reps + 200 m
400 m row instead of run
Movements Rx'd

Brunno é o Cara!!!!!

5 rds 5 reps

Modified:
--
Complete as many rounds as possible in 20 minutes of:

14 inverted rows chest-to-bar pull-ups
14 incline push-ups
14 curtsy squats, alternating every 7 reps

> 8 rounds.
--
Peace.

6 rounds + 6 C2B 

Catching up on some posts. 

Completed 1/26. Pistols done by rack to use at the bottom of the movement. Runs on air assault. 

6R + 700m 

ended up walking the last minute, just completely gassed. All movements were quality each round however, so I was happy about that. 

M/37/6’/180#

6+25 Rx
(First time performing pistols without squatting to a medicine ball in quite a while.)

Deo gratias

Intermediate
7 rounds 5 reps
Pistol squats to 20” box

strict c2b 5
15 push-ups
20 single-leg squats, alternating on the 12'box

6rds

5+1min row

I love this series of articles. It reinforced my love for Crossfit all over again. And it gave me phrases and ideas on how to encourage people around me to share the magic of Crossfit with me. Thank you so much!

Went for the intermediate option:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
Every 3 rounds 15 cal on Assault bike (Probably would be better to do 20-25 cal)

Completed 9 rounds in 20.30 min

5 TRX pull-ups
10  push-ups
20 walking lunges
*After every 3 rounds, run 400 meters.

2 full rounds and through PU’s in 20 minutes 

24.17 to finish 3 FULL Rounds 

RX 
6 round + 28

Did 40 Cal on Assault bike instead of 400m run 
6 full rounds + 13 Cal’s 2nd round 

6+27

RX
(let’s be honest the pull-ups coulda been better, but loved it)

9 rds + 300ish Meter. 

5 plus 1 rx

Quad brutality 

Very well done Nicole. Very well done indeed.

Rx
Outside, 45F, dying...
6 rounds + 18

M/30s/225

Son(15)
Rx
Inside, on treadmill 
4 rounds+ 18

Intermediate (pistols to bench)
11 rounds

Wanted to end it all on even numbers so I did round 12 and 4th run (not timed) after a short rest - I had to really smoke myself in round 11 to finish in time.  Don't have any compare to data prior to mid-2020, so this will be new PR.

Int (w green band for pull ups, knee push ups in round 5 and beyond)

6 + 5 PUs, 10 push-ups, and 3 squats)

Rx’d: 6 rds + 28 reps

Made 7, from round 3 run every time 🤘

7 rounds + 8 C2B
400 meter treadmill run after rd 3 & 6

7 even. Last from 5 years ago was 7+6. Not too bad, runs sucked. 

5+2 pull-ups

Rx 6+25 Rounds

SC kipping PU/pistol to 19" bench/0.75mi echo bike...6 rounds even (time @ 0.26mi on echo bike)

2 big rounds + 1 little round + 10 C2B as Rx. I was pleasantly surprised at my pistols, having not done them for ages, but slightly disheartened by my C2B, also not done for ages. On balance I was chuffed! 

Scaled to 8-12-16 reps (80%), pistols down to 12" box
7 rounds (2 runs) + 8+12 = 272 reps + 800m

Too slow on C2B today. Last time 10-15-20, same pistols, exactly 7 rounds = 315 reps.

6+6 Did 27 cal. on Echo crazy weather! I suck at pistols. I had to use squat rack to brace and go butt to heel. Finished 10 rounds just under 35 min. 

Scaled/subbed to:
10 kipping pull-ups 
15 push-ups 
20 pistols to an 18” bench
500m rows every 3 rounds
6 rounds + 5 pull-ups 
Each row ~2:13

180127:  6 rounds + 8 push-ups, pistols to a 21” tree stump and 400ish runs

60/5’8”/154

Nicole, thanks for such a well reasoned and well articulated article. This should be required reading for every L-1 candidate so that they are clear about the expectations and the weight of training others in the CrossFit Methodology!

10 rounds, 25 reps

7 pullups
15 pushups
20 lunge steps

400m run after 3

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups jumping good to get chest to bar.
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters.300 Meters Assault Air Runner 
7+13 reps

5 Lat pull-downs (110#)
10 Pushups
20 Squats
*After every 3 rounds, run 400 meters (treadmill)

Round times:
1:22/1:22/1:23
2:42
1:14/1:18/1:21
2:54
1:18/1:20/1:19
2:22
2 x Pull-downs in the last 5 seconds

I took the first round slow, pausing between sets to pace, which I try to do on longer workouts so I don't go too fast. I typically try to then maintain the pace for the whole workout, I actively tried to slow down for rounds 2&3, so a nice place to be.
I took ~15sec to drink before and after the first 2 400s, plus time to spin up treadmill, ran them at about 8 min pace. Last one was at <7min pace. I should have pushed the first two runs harder.

My mindset this year is to overscale and do too little, rather than too much. I think this is a good approach for, at least for me, (re)starting Crossfit. There is always tomorrow

Modified Intermediate Option
Regular single-leg squats

9R + 80m

https://youtu.be/VSSY6d_JGgU

This so wonderfully describes why I devoted the last seven years of my life to Coaching. Thanks for this great piece!

Scaled to
20 min amrap
5 strict ctb
10 push ups
15 step ups to 20" box
1000m assault bike after 3 rnds
8 rnds plus 5 ctb
m/52/175
compare to
amrap 20 min--somewhat Intermediate scale.
5 CTB
10 push ups
15 pistols using 20" box and tried to mimic a pistol as close as possible. My left leg/knee is a decent amount weaker than my right--trying to fix that.
9 rnds plus 10m.
finished the 3rd run @ 22:22
m/47/175

Beginner option
Did three rounds lunges,
had to change over to air squats to keep moving, legs were shot.
used the rower 500m. 
7 rounds
Gunna keep moving

We were excited to host Chad and Jackie in our home gym. It was an absolutely an amazing experience! Thank you for sharing your knowledge with us 💚💜💚💜

It was a great weekend with Chad & Jackie!  CrossFit haifa rocks!

I toke part of level 1 in haifa Israel and want to thank chad and Jackie for amazing weekend! 
there were so many OMG! moments and I have learned so much about things I have been doing for years.
I came in wanting to widen my knowledge in what I do everyday for two hours but  the Level 1 made me want to train!
and thank you for Crossfit haifa for having us

Globo wod: If you do not have a bar you can kip on do strict pullups today. Running subs 500m row or 27 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.  Busy gym: do AMRAP 15 minutes near a pullup bar, then divide the rounds completed by 3 and run 400 meters times that number.  Round up to the nearest whole number. Do this as fast as possible and as soon as possible after the AMRAP. 

6 rounds 1 run. Modified to ring rows due to shoulder injury but I wore a 12# weight vest

Int. Option 

10 rounds on the nose

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A variation on a benchmark with more stamina and an endurance dose. Squatting, pushing, pulling. Unilateral loading. Gymnastics, monostructural.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

POWER SCALE
Cindy

STRENGTH SCALE
Do one 800-meter sprint, then immediately start up Strict Mary

ENDURANCE SCALE
As is, but actually sprint the 400-meter effort

MY STUFF
When I feel sick, I am really a fan of bundling up in as much clothes as possible and doing a 20-30 minute low-intensity workout to "sweat it out" so to speak. I don't know if there's any science behind it, but I swear it helps me a lot. I did that today. One-arm ring rows, overhead press/walk/ squats. Went for about 24 minutes and felt much better after.

GENERAL FEAR LEVEL: 7?

I wanted to wait a few articles to post this thought to see if it wasn't just a one-off, but one of the themes I've noticed in this series so far seems to be highlighting things that make CrossFit better than the competition, and my thought to that is: seriously, who is really in competition with CrossFit? Orange Theory? I haven't even heard of F45. To me, because the methodology is so freaking sound and the ethos is so strong, our only competition is ourselves... which is ironic considering individually that's why we put our names and results on the whiteboard. Just like Michigan doesn't really have to claim they're a better football program than Central, Eastern, Western, and Sparty, I don't think CrossFit has to pay any mind to what other fitness programs are doing. If anything external merits the term "competitor" I would think it would be along the lines of what Coach was fighting against Big Soda and broken/corrupted science. As usual, though, I assume I'm not seeing as full of a perspective as someone like Nicole would see. I'm in a little bubble here in Madison Heights.

Other thoughts:

Humility - I know I've said it before in some rants, but I just don't understand how someone can do CrossFit and not be humble. Dunking on someone? Yeah, that would feel great, tell them they're too little! Throwing a perfect touchdown pass? Also would feel great, do your celebration (unless it's enough to warrant a flag). Smashing a home run? Go ahead and do your bat flip. Hit a pr in Elizabeth or Abbate? Ha... see how much you feel like celebrating. Oh, you really want to brag about your Barbara score? You want to go ahead and demonstrate that for me? Didn't think so.

Accountability - I never really thought of the whiteboard in that way, but I'm really glad it was brought up here. I have been slacking on keeping our whiteboard up-to-date on the regular, non-benchmark workouts, and this is a great reminder to pick the effort back up.

I never realized the point made about mirrors either, so that was dope.

The main theme I'm seeing in this series so far is that everyone that does CrossFit needs to take ownership in CrossFit itself. I'm behind that completely. For me, that would mean not getting sour when I feel a loss of the "good ol' days" vibe or when a spinoff of a Girls workout comes up, or when a workout demo shows bad form or not going outside in cold weather. I also think that means that I need to start to make sure the Champions Club peeps get a better understanding of the big picture of CrossFit, of articles like this.

To protect our ethos, we must protect our methodology. If you miss or dilute a single piece of the methodology, you start to lose its efficacy, its “magic.” In other words, you don’t just mess with the methodology, you mess with our ethos. You mess with the very heart of who we are and what we are recognized for.

Great stuff Nicole! Thank you for taking the time to write this series!