13:38
Intermediate option with 50# DB. 

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

14:03 - Rx
(R1 and R2 I did 17-8 on swings and 7-7-7-4 on HSPU. R1 in 3:47 and R2 in 8:46. Last round was 17-8 on swings and 12-8-5 on HSPU.)

Lesson Plan
GWU  (12-minutes)
2-minute row
then, 8-minutes of:
15 Banded Good Mornings (shoulder back, hands on hips, keep the cylinder straight)
20-sec. Prone Wall Press Stretch
25-ft Slider Seal Walk

SWU (20-minutes)
Practice Kipping HSPU's

Plank Shoulder Taps (hips and shoulders move together)
Leg Lifts (more bodyweight into the hands feel the weight shifts)
Negative Push-up (shoulders go forward, elbows go pack)

Pike Shoulder Taps
Pike Leg Lifts
Negative Pike Push-ups

Box Leg Lifts
Box Shoulder Taps
Negative Pike Push-ups

Kick-ups
Negatives HSPU

Kip to Plank
Kipping HSPU

BU (8-minutes)
2 rounds of:
5 deadlifts
5 hip swings
5 russian swings
5 kettlebell swings
5 HSPU variation

WOD (15-minutes)

CD (5-minutes)
Butterfly Stretch
Pigeon Stretch

Intermediate 

17:35

9:51 rx

Round times
R1 | 02:36 |  
R2 | 03:57 | +81 s 
R3 | 03:18 | -39 s 

M/33/5'7"/213lbs

3Rds ~ (7:30) 50lbs
25 KBSwings (15+10,15+10,15+10)
25 PushUps (15+10,15+10,15+5+5)

Did this as a little conditioning piece at the end of a heavy lower body lift day. Gotta keep bringing back those little 5-10 min conditioning pieces. I think this is where I win the workout for my losing weight goals. Also was like a conjugate workout to heavy BenchPress and HangCleans yesterday. Probs would of really felt it if there was another round with more swings or more weight. 

Sheesh, I don't know how I will ever get a hspu. I think I'll get a muscleup first, but neither are close. Was working out at the powerlifting gym and they just bought out a new gym and it's members...so it's been crowded lately. Need to practice pike pushups.  College gym open gym starts next week. Can't wait to have box room to myself.

3 rounds for time:
25 db swings (20 kg)
10 half handstand pushups

Time: 19:45

Db are tougher to hold than kb. So I guess I could never do the recommended weight as no kb in my gym.
Today first time atleast starting some sort of handstand pushups.

DB swings 70lbs
hspu with 1in mat

8:17

Rx.
7:59

11:30 - scaled to 3 rds of 25 KBS w/ 35# and 15 HSPU to abmat on top of 2 blue plates 

9.55 mins
25 kb swings- 16kg
15 HSPU

21'12''

Hotel workout. Subs a plenty. 16kg KB was the heaviest they had. Heavy DB shoulder presses for HSPU, 50 lbs. same rep scheme. 

9:52

Shoulder presses turned to push press after a bit. 

37 / M / 5'9" / 140lbs

35lb dumbbell swings x15
Pike push-ups x15

17:35

Ugh.  All but about 2:30 spent on the HSPU sub.

Modified, untimed: 
--
3 rounds for time of:
25 DB swings @ 21 kg
25 DB strict presses 
--
Peace. 

3 rounds for time of:
25 kettlebell swings 16kg 
15 pike push-ups

8:07.57

14:43

16kg
Pike pushup

As rx'd, 11:22.

Tougher than expected, although anything with 75 HSPUs is going to be a challenge.  Wanted to go unbroken on the swings, but had to break 15-10 in rounds 2 and 3.  HSPUs 10-5-5-5 in the first two rounds, then sets of 5 in the last.

50m/5'10"/185

28 YOM/ 5'4"/175 LBS
3rds in 19:00 
25 KBS 50lbs
25 hand stand push ups

Tweaked left wrist from 3,6,9,12,9,6,3 front squat to strict shoulder press

3 rounds in 8:19 of:
 25 kettlebell swings , 35#
15 Pike pushups 

SC 60#kb/15 str HSPU to 4" mat...13:48 (3:36/5:33/4:39)

13:50
Double DB swings, 35's
Feet on box HSPU 

Rx except for 30lb KBS
6:31

Rx’d: 12:39

9:15

55 lbs KB
Feet in 33 inch box for push uls

14:45
*subbed hspu for decline sit ups 

M/37/6’/175#

3 rounds for time of:
25 kettlebell swings 53# 
25 handstand push-ups

14:10 

https://youtu.be/zKjo2PB_aOg
My First Training on Friday october 27 in the afternoon
3 Rounds For Time
25 Kettlebell Swings 53 lb
25 Strict Handstand Pushups
I completed the WOD in 13 minutes.

40lb dumbbell 
pike push-ups 
8:05

M 53/195/6’
9:07.  Scaled hspus to pike push-ups.

Rx but with a 45&25lb strapped together for KB
11:01

Since today is my birthday—born in 1979—I made up my own WOD:

Buy-in: 44 cal assault bike, then

27 minute AMRAP
19 DU’s
10 Thrusters 115#
9 pull-ups 

Cash-out: 44 cal assault bike

It wrecked me! I encourage y’all to try it out.

Rx- 9:00

10 minutes

Scaled, no 32kg kettlebell and I'm not able to do handstand push ups yet, stuck with ordinary military style. Still a smoker!

RX 

11:27

doing maybe 1-2 CrossFit workouts per month lately. Barely getting any fitness in .. so I’ll take this .. haven’t done swings or HSPU in almost a year 

3rds: 8:11

25 KBS (24kg)
25-20-15 Pike Push-ups 

*varying the scales by going to pike and it did it’s job!

GWU: Full Body Rot
3x 20 JJs/10 GHD Sit-ups/5-8-10 Push-ups/10 Sqt

SPWU: Decline Push-up/Pike Push-up/Box HSPU/Strict Wall HSPU/Kipping Wall HSPU

Cool Down: Shoulders

11:20   3 rounds -- 25 kb swings (American, 42 lb), 15 strict db shoulder presses (40 lb, 37.5 lb, 35 lb).

3 rounds 25 @30lbs
15 Knee Push ups

12:32 👍👍👍

M/49/6'2"/185#

Scaled/modified to 
3 RFT
25 - RKBS with 70# KB
15 - Strict DB shoulder press with 40# DB's
6:26

Warm Up

AMRAP10
:30 Samson stretch 
10 pvc ohs 
10 pvc good morning 
10 AbMat sit ups
10 double db swings (light)
10 jumping ring dip w/ negative 

Strength (post-METCON)

DB strict press 
3x10
35# dbs

METCON (scaled)

3RFT
25 KB swings @ 24Kg (unbroken)
15 ring dips (Kipping)
TT: 10:56

M // 50-54 // US 

Intermediate option:
3 rounds for time of:
25 kettlebell swings
15 handstand push-ups

25kg kettlebell. 
hspu all kipping

Treated this as “just a workout”. Broke all movements into 2 sets with rest in between

Intermediate 
6:46 

9:35 scaled
kbs @16kg
12 pike push-up 

push-ups fell apart quick! Good to be inverted again :)

Power cleans 5-5-5-5
115-120(2)-115-115#

3 RFT
25 kb swings, 53#
15 weighted (5#!  Woop woop!) ring dips
8:38

I only sheepishly claim a 5# weighted movement, b/c that’s pretty wimpy. Shoulda used 10#, even though dips are not a good sub for HSPU or any overhead movement. 

61/5’8”/155

Did our Bulletproof workout instead today.

Squad Resupply
.5 mile run to the field with 2 rucks (25 and 35# alice frames), 2 weight vests (20# each), and 2 ammo cans (~35# each)
50yd of tire flips: 3 flips per turn, one tire at a time, everyone else has to be doing pushups, planks, squats, or lunges while waiting their turn - so kinda shuttle style.
400m Casualty Carry: designated casualty weighed roughly 215#, and everyone took at least one turn fireman carrying him.
.5 mile run back with same gear.

Took us somewhere between 20-25 minutes to complete. Had to keep it short for an early event this morning.

scaled:
3 rounds of 35 American swings w/50lb dumbbell
21 strict dumbbell press w/2x35lb  dumbbells
12:24

I did the beginner option in 5 minutes! :D

7:11 intermediate 

M/39/72”/170

intermediate scale 8:02

3 rounds for time
25 kb swings @ 30#
15 pike push-ups

7:11

Took it easy today because I played 3h of basketball in the morning. 
Scaled/modified 
3 rounds:
25 jumping squats
25 hands release push ups 
Score: 9min58s

Rx   6:58

25x 1.5 pood dumbbell swing
15x wall-facing HSPUs to abmat
10:30

Deadlifts 3x 135-185-205-235-255-285-305-305 EMOM

WOD 11:07 #45 DBs Shoulder press did drop set on last round  

Beginner option: 7:16

Globo wod: If your globo doesn't allow HSPU sub heavy dumbbell push presses at 60-75% bodyweight total. Sub 55/70lb dumbbell swings for the kettlebell swings if a kettlebell isn't available. Hotel gym (50lb dumbbells) men do 35 dumbbell swings,  and 35 strict presses if they don't allow HSPU.

3 rounds for time
30 kbs, 24-kg
10 strict hspu
15 kipping hspu
-14:29

Scaled: 15 lb KB & like PU = 5:42

Intermediate option
20 Kg KB

7:27

18 min

53lb KB

Did, 8 KHSPU-rd 1 then 40lb DBSP
7KHSPU-30lb atl DBSP
25 atl 30lb DBSP

Rxd 20:27

3 rounds for time of:
20*2 kettlebell one hand swings (20kg)
25 handstand push-ups

T 10:47

3 Round for Time of 
25 KB swings 
25 Hand Stand Push ups
Male 32kg
I took 19 Minutes to complete the workout

Scaled to
3 rnds
25 rkbs @ 53#
15 strict db sh press @ 40# db's
9:09
m/53/175
The video w/Boz and Carl was great....
The Video w/ Hobart and Coach G's comments about using DB's was awesome and 
a great reminder to me....Thanks Coach!

Intermediate option:
3 rounds for time of:
25 kettlebell swings 24 kg
15 handstand push-ups
Total time 4:56”

9:50 scaled. 
25 KB @24kg 
20 hspu 

Champions Club Scaling Notes

RANT
The big decision here, to me, would be whether you want to preserve the intensity or not. Remember, these workouts always have a target audience, and that target audience is a group of people that could probably do this entire workout unbroken. So if that is not you, either modify the movements so you can get the same heavy breather the target audience would, or turn off the timer and work on these movements with the intent on becoming the target audience one day (or getting closer to their capacity).

WORKOUT THEMES
Gymnastics and weightlifting. High volume. Stamina playing a factor in all but the fittest. Jumping, pushing, overhead, changing orientation

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

STRENGTH SCALE
For quality
75 strict handstand push-ups
75 kb swings
*split up reps however you want

STAMINA SCALE
For quality
75 handstand push-ups
75 kb swings
*do a max set unbroken of one movement, rest, then move to a max set for the next movement. Repeat until reps are finished

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
20 kb swings
2:00 handstand practice
*new people be careful with high rep kb swings - lower the number if needed and don't let the back round

MY STUFF
Did another Chase workout

GENERAL FEAR LEVEL: 6?