34:20 - Rx’d

M/27/5'8"/180lb
CrossFit AFK

34:47 - Rx

GHD 30-20, 25-15-10, 25-15-10
Pull-up 10-7-4-4, 11-5-4-4-1, 5-5-5-5-5-3-2
Run-run-run

M/53
Intermediate Option:
3 R4T of: 24:29
35 hip extensions
15 strict pull-ups
Run 800 meters

M/33/5'7/212lbs/

0.25Miles (3:00) - WarmUp

Pullups 15 (5,5,5)
0.5Miles (5:00)
Pullups 15 (5,5,5)
0.5Miles (5:00)
Pullups 15 (5,5,5)
0.5Miles (5:00)
Pullups 12 (5,4,3)

0.25Miles (3:00) - CoolDown

Still don't feel good on the ribs. PullUps and running don't aggrevate that, but going close to failure ached my chest. Didn't want to test back extensions, as hunching over aggrevates my ribs. Did this workout under time crunch. PullUp volume is still there with brief rest, but maxsets have dropped. Running is still not where I want it to be, but I just logged 2 miles with some good tempo intervals. 

GWU
With partners, 1 rotation of:
P1: Kip swings
P2: Arch hold
P3: Box sled push/sled push 25ft down and back

SWU
Ring row 1 rep each of:
Feet under ring - hips under ring - shoulder under ring - seated leg assisted pull-up (with rings) - strict pull-up

5-sec. hyper hold on box (legs extending out while hanging on to and laying on the box)
3 reps Reverse Hyper on box
5-sec. arch hold on the GHD (reach really really really far)
3 reps Hip Extension on GHD

BU
Max chin over bar hold,
-newer athletes will perform a Shoulder-under ring, ring to chest hold

Workout (40-minutes)
For a class with limited GHD, consider changing the stimulus of this workout to 3 rounds in as few sets as possible of: 
Athletes will hold 2-minute holds of the arch hold as a scale
Intermediate athletes perform reverse hypers on a box or an actual reverse hyper machine, unloaded

CD
Split stretches, 1-minute each or more of:
-deep lunge
-kneeling hamstring
-front split

Intermediate option:
3 rounds for time of:
35 hip extensions
15 strict pull-ups
Run 800 meters
Hip extension on hypertension machine. No GHD machine

Time:34:37

I hurt my shoulder because I warmed up too quickly. As a fan of bodyweight training, I love this kind of WOD.

I'll try again as soon as possible !

26:22 min

As rx'd, 28:21.

Had to use the grips to protect hands, which are still torn up a bit from last week.  Did a few sets of 5 on pull-ups, but mostly quick singles.  Hip extensions broke 30-20 except
round 1 (unbroken).  Runs relatively slowish, around 4:00, except last one a bit faster.

50m/5'10"/185

Modified:
--
Run 3x 800m, :90 rest 

> 03:34 / 03:31 / 03:23

Later in the day

35 GHD sit-ups from benc
20 inverted rows
-
Peace. 

35 Back extensions lying down
15 pull-ups 
800m run
x3
34:24mins

3 Rounds, No timer
25 GHD Hip Ext
25 Push Press (15kg)
25 GHD Hip Ext
1.5mile Ass Bike

Tagged this as one I wanted to get back to…
F/4’9”/105#

31:09
Rx

Rxd 41:30

M/37/6’/178#

3 rounds for time of:
15 hip extensions*
25 strict lull-ups
Run 800 meters

24:39

*Been dealing with a cranky back since BS/FS workout. Decided to heavily scale hip extensions and perform them carefully and deliberately. Did 2x15 after stopping the clock to add in a little more volume. Overall they felt pretty good. 

Deo gratias

29:29 scaled
35# barbell good mornings / toe assisted strict pull-ups / 600m run

3 rounds of: 25 good mornings with 20kg barbell, 13 barbel pulls @ 20kg and 400m run. Time:19:50

3 rounds. Beginner option. Modified to available equipment and space:
8:12
Good mornings -25
Rows -20# DBs x 15
DB swings - 20# x 40

41min...

3 rds- 
50 good mornings with 45#barbell
25 strict pull ups
25 wall balls 20#

20:54

19:05

50 hollow rock
25 pullups
800m run

27:28

Intermediate option (performed assisted pull-ups with XLRB+SRB)

Time: 26:34

 29 mins . Love the workouts that are ‘easy’ and leave you destroyed 

19:11 at work. Scaled down to 35/15/400m. Still working back after vacation, hot and humid…

SC 50 hip ext on incline bench/15 str PU/800m. 45s TX to outside on round 1 & 3, 1:30 on round 2. All said and done...29:12 (9:39/10:40/8:53)

25 back extensions
15 modified pull-ups on the Smith machine
400m treadmill run
3r
24:34

My Training on Thursday august 31 at night
3 Rounds For Time of:
50 Hip Extensions (on the Ab Mat)
25 Strict Pullups
Run 800 meters = 5 minutes
I completed the WOD in 36:10 minutes.
https://youtu.be/9T0j3JGs-HQ

35 hip extensions over barbell holding a 20lb KB
15 Banded pull ups (black, green, blue)
1 mile on Air Bike (sub for run)
27:34

29:08
Tougher than I expected

Beginner scaled
M/41/260

14:54
3 rounds
25 kb good mornings 
15 rows
1200 meters bikeerg 

39.5

M 53/195/6’
Subbed 50 good mornings with the #45 barbell.
29:01.

Rx, GHD hip extensions, ran on Trueform runner

30:55

my hammies 😓 
run splits 4:13 - 4:11 - 4:16

27:15 intermediate with “commando” pullups

40'05

27:44 Rx
subbed out GHD for barbell good mornings since mine doesn’t arrive until tomorrow.

3 rounds for time of:
50 hip extensions/ Roman chair
25 strict pull-ups
Run 800 meters / treadmill 1%

26:35

2 Rounds 
50 Russian swings 
25 strict pull-ups 
800m row 
16:10

53yo
225lbs
50 Romanian Deadlifts with 20lb dbs
25 band assisted pull-ups
800m row
25:36
Not my favorite wod.

25:53 - scaled

50 barbell good mornings 45#
25 ring rows
55 cal assault bike

Got faster each round

34:30
5 min bike 

M/54/217lbs
Intermediate Option:
3 rounds for time of: 25:43
35 hip extensions
15 strict pull-ups
Run 800 meters

3 rounds
100 supermans
15 HSPU
800 m (or 0.8 miles?) On a Oxford II Rower

41:42

Rx 31:30
extensions and pullups were broken up 10/5 x5 each for 3 rounds

Rx’d:  22:21

M/ 40y/ 173 lbs/ 68”

Scaled
35 sit-ups (substitute exercise)
15 jump pull-ups
0.25 miles

21m31s for 3 rounds

Scaled 
50 hip extension 
25 lat pull downs 60#
800 m pushing granddaughter in stroller 30# lol 

that wasn’t even hard.. but it was hard 😂👏🏻
30:37

24:00

Scaled
3 rnds
35 good mornings w/45# bar
20 strict pull ups on yoke fat bar
800m run
24:43
m/53/175
I'm a tad nervous as to how my hammies will do on a 3 hour car trip in about an hour......:)

Skipped this today because my rogue order finally came in! I received my ring mounting bracket and my 150# sandbag and couldn’t resist doing something with them!

5rds:
3 sandbag clean @150#
3 ring muscle up

5:59

*this was the first time I have done ring muscle ups in 3 years. I’d have to say it went pretty well. Volume needs to come back but once you have the technique it’s like riding a bike. Sandbag cleans were a nightmare!!

23:20
beginner version w/800m run

M/39/72”/168

as rx 26:57 (back was lit which made the run a little harder). Great workout. 

Subbed Romanian Deadlift with DB weight and did 400m runs with strict PU

13.33

Nautical intermediate scale
29:40
GHD in the garage, rack/bar and rower in the basement, but I needed that transition time to make my hammies functional again. 
Rows between 4:36 and 4:43, hip extension sets broken 2x, pull-ups broken once. That positively sucked. Thanks Dave. 

60/5’8”/157

M/31/202/5’10

Intermediate —-> 23:57

HE’s on the GHD were killer! Had to keep stopping because of the blood rush to my head, had me seeing nothing but white. The runs were also just my usual slow and steady pace. This was a rough WOD that was mentally really challenging. But hey, I did the work and as Josh Bridges would say… I payed the man!

Intermediate option - 17:24

M/50/170#

29:50
3 rounds: 25 pull-ups, 50 step ups, 800m run

The 75 strict pull-ups we’re my downfall. By the end I was just doing 1 rep between rests.

Rx   19:51


Three Running WODs this week, perfect for the last month of summer!

Rx
Slow start to this morning WOD
24:55

27:51, mostly Rx*
*Semi-kipped the rd.3 pull-ups

Runs were S-L-O-W. Shocking how HEs cripple speed.
Probably didn't help that I did 100 jump-squats yesterday.

Did our Friday Bulletproof workout instead.
10 minute warm-up (general and specific), then
7 Rounds for time
7 Pull-ups
7 Deadlift (3 rounds at 225#, 4 rounds at 185# - whichever BB was available)
7 KB Swings (53#)
7 Knees-to-Elbow
7 Thrusters (25, 30, 45# DBs - whichever were available)
7 Piked Push-ups (feet on 24” Box) for 4 rounds, 14 sec HS Hold for 3 rounds
7 Burpees
29:35

This was a modified/scaled version of "The Seven" first posted 100530.  I scaled/modified to meet equipment constraints and wrist/elbow issues.

33:49 RX. 

21:34 Rx

As expected, pull ups were the sticking point. Went about 9-5-5-3-1-1-1 each round. Last 800 was a brutal 3:16. Great wod! 

30:14
50 good mornings, 45lb bar (no GHD at home)
25 strict pull-ups (8/7/5/5 ea set)
50 cal echo bike (3:30/3:49/3:24)

Intermediate
25:16

Rx 22:17 plus 3 min. +\-

Forgot to start timer on the HE and PUs 

I had think I’m getting 🤢 from kids. 

32:27 Rx 

Beginner Option:
3 rounds for time of:
25 hip extensions
15 ring rows
Run 400 meters
19:48

intermédiaire 
23:32

3 rounds for time of:
50 hip extensions
25 strict pull-ups
Run 800 meters
Rx total time 29 minutes 

36:23 supplemented run for 1000m row

34min rxd 

27'01 RX 

Globo wod: If you don't have a GHD machine sub hip extensions on a back extension device or Roman chair.  If you don't have those sub banded, barbell or dumbbell good mornings, or supermans.  Pullups are Pullups.   Subs for runs are 1000m row or 55 calories assault or echo bike.   If you are using a conventional treadmill use a slight incline. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics. A twist on a classic benchmark workout. Pulling, pushing from the hips, taxing arms and legs before running

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

COORDINATION SCALE
4-5 rounds of:
400m run
25 squats
20 kips

STRENGTH SCALE
5 rounds of:
30-sec hip extension hold
30-sec pull-up hold
Run 400 meters

ENDURANCE SCALE
As is, sprint the run efforts, don't time overall but time the 800m runs

MY STUFF
20:08 as rx'd - well, kind of. Strict pull-ups got a little sloppy

GENERAL FEAR LEVEL: 7

What is a "Full Grip"?  Do the Crossfit movement standards require you to use a supinated grip for strict pull-ups?

Kipping Pullups
64

38 pullups 

43 reps.. used mixed grip for most of the sets 

I just actually re-read that article last night, and when I read this excerpt I immediately thought of the Chris Spealler 100 pull-up video.