15:41 - Rx’d

Rx 10:43

Round times
R1 | 03:10 |  
R2 | 03:42 | +32 s 
R3 | 03:51 | +11 s 
Ø 03:35 

M/33/5'7"/214lbs

3Rds ~ (7:30)
20 ABSitUps
15 Deadlifts 185 (5,5,5)

Just a drag your *** to the gym and get a quick lift in kind of day. Left hip feels off for some reason, not sure how that happened. Checked the box today.

185# DL
10:04

M/53
Intermediate
3:41
4:02 🐢
3:30 🐆
11:13

3 rounds for time:
20 hypertension sit ups Similar to ghd 
15 deadlift (110.5 kg)

Time: 18:24

13:02 - scaled to 20 GHD to parallel and 15 x 135# DL.  Lost time in transitions since I use my oly bar for GHDs. 

11:35

Rx 
 11’40”

GHD SIT UP-> 30/20-10-10-10-10
DL-> 10-5/8-4-3/5-5-5
funny!

Intermediate 
6:56

As rx’d, 9:56.

Those deadlifts got heavy, and my back could feel the effects of the GHDs.  I tried to use more legs in later rounds.  Unbroken GHDs until round 3 (20-10).  Deadlifts did 10-5 / 6-5-4 / 5-5-3-1-1.

50m/5'10"/180

My Training on Tuesday 28 at night
3 Rounds For Time of:
30 Incline Situps
15 Deadlifts 184 lb
I completed the Workout in 19:34 minutes.
https://youtu.be/S7g0yYOBHpc

M/37/6’/178#

3 round for time:
20 GHD sit-ups
15 deadlifts 225 lbs. 

8:53
Deo gratias

11:15,  30 sit-ups and 95# x 15

10:54 225#. 42M 5’9 172

2:22 first round, severely slowed down on the GHD’s.   Been doing them, but haven’t done that many in ~6 months

Rx   8:03

Modified, untimed:
--
4 rounds for time:
25 GHD sit-ups from bench
25 Db deadlifts @ 2x 15,5 kg
--
Peace. 

Rx’d : 

13:57

M/27/5’11”/215

11:57 Rxd

Did on Sunday 11/26. 

3 rnds, 6:45
20 sit-ups
185 lb DLs, sets of 10 and 5.

37 / M / 5'9" / 140lbs

AbTowel(TM) sit-ups, feet anchored x30
50lb dumbbells deadlifts x15

11:28

Intermediate scale, except full ROM GHDs
8:47
All unbroken, but 3 long trips between basement and garage. Seemed a little light for intermediate scale. 

61/5’8”/155

12:49 RX
ghd sit-ups were easy 
deadlifts were a little heavy but I singled it out 

9:51

20GHD
DL@275

6:26
70 kg
ab-mat sit-ups 

Rx’d:  7:49

Took two days off and my lungs are feeling like I just did Fran.

messed up, scaled
Time: 7:30
3 rounds
15 DLs @ 135#
20 situps

6:51 @125# and 15 abmat sit-up per round 

3 rounds
20 ghds
15 deads at 215-lbs
—- 7:39

3 rounds in 14:42 of:
30 abmat sit-ups
15 deadlifts, 225#

Beginner
04:55

25M
scaled to Beginner 
5:03 to finish.
Should have used intermediate deadlift weight but stayed on ab mat.

10:50
155# & ab mat sit-up barely getting my home gym together, getting equipment little by little

M 53/195/6’
Scaled ghd to abmat sit-ups.  
6:33.

Intermediate option
3 Round for Time ; 15:15
20 GHD sit ups
15 Deadlift 
:185 lbs

Warmup: 
Crossrope “Get Lean” Set
white rope 4 rounds
30work/30 rest 
1 min rest/Rope switch
Turquoise Rope 4 rounds 
30work/30 rest 
Few minutes break to put rope away in locker

3 rounds for time:
20 AbMat sit-ups
10 deadlifts
1 run around track
95# plates (not bumpers), Rogue 25kg bar

Soundtrack:
”Goofy’s Concern” - Butthole Surfers
”A Day at the Races” - Jurassic 5
”Boys Wanna Be Her“ - Peaches
”Revolver” (Mission of Burma cover) - Pegboy
”Sunless Saturday” - Fishbone
”Profanity Prayers” - Beck
“Another State of Mind” - Social Distortion
 “Say Something Nasty” - Nashville Pussy
”Supertouch/Shitfit” - Bad Brains
”Porch” - Pearl Jam

8:23
225 lb

Intermediate scale 5:02. 

went unbroken. Probably should have done 225 on DL. After a lot of distance running recently I didn’t want to push it but I guess I had more to give. Good couplet. 

3 rounds for time:
30 sit ups 
15 deadlifts @205lbs

TT: 8:30

4:58 RX 

unbroken deadlifts and GHD Sit-ups 

NFT - Beginner

Subbed in single leg deadlifts @50# and 15 reps each leg.

28 YOM/ 87.5KG/162.56cm

2 min Chin to bar: 23
2 min shoulder press: 15
1 min chin to bar: 12
1 min shoulder press: 10
135lbs press.


3rds
30 toes-beam, do not have rings or a hight enough ceiling for toes to bar
15 DL: 275 LBS

12:19

Rx’d
8:46

3 rounds for time
225 lbs
30 Abmat sit up


4:34:62

No GHD at home gym. Usually use a plate stack and anchor feet but those were all tied up on the barbell! Anchored feet sit-ups and held two 10lb plates. deadlifts broken into 8-7 reps. 

5:44. 

took Sam K’s advice and caught my breath on the sit-ups. 

30 GHD
80 Kg

8:11

Intermidiet scaling time 12:37

11:22, 205 DL (my body weight). At home, subbed reverse ghd sit-ups off bench. DL felt heavy today…

14:40
Rx deadlift @ 205lbs 
Ab mat sit-ups due to no GHD 

13:45.  Crunches and 270 on trap bar.  

Scaled to intermediate weight (185), otherwise Rx
7:27

All reps unbroken.  I warmed up to women's Rx with the intent of using that weight or going up to 225 depending on how I felt.  However, my lower back felt just a bit too tight still in the short dry run, so I decided it was best to scale the weight down.  GHD sit-ups were done on my BB+bench make-shift rig, but each rep was still below parallel.  There was some time lost repositioning the BB between using it as the GHD anchor and DLs.  In hindsight I may have been able to keep a higher weight in the DL had I done AbMat sit-ups vice GHD.

Intermediate option:
3 rounds for time:
20 GHD sit-ups to parallel
15 deadlifts
♀ 125 lb
6:19.16

Did the beginner option, deadlifts no problem, got stomach cramps on sets 2 and 3 of the Ab Mat situps so stopped each of those sets.

195-lb deadlifts
9:48

R1: 20 GHD  225x15 
R2: 12 GHD 8 floor sit up (spasms) 225x15
R3: 20 floor sit up with assistance from band 225x15
23 minutes 

6:25

Hollow rocks
Deadlift, 230lbs

SC to ⚓ SU/225#: 11:03

M/49/6'2"/185#

Scaled to 225# DL's the rest as rx'd 
8:56

M/39/72”/170

Pulled hamstring warming up DLs so modified to 3 rounds of 30 GHD sit-ups and 30 air squats. 9:44. Hammies still super tight from squats and 400 meter runs. 

Rx
6:51 🥵
DL unbroken other than 1 break in the middle of the second set. Tried to catch my breath on the GHDs

Scaled the dead lift weight back to 225:

13:52

3RFT:
30 V-Ups
15 Deadlifts 275#

7:50 🙌🏽

3RFT
30 abmat situps
185# deadlift ( 9/6 , 9/6 , 6/5/4 )

6:33

100Kg deadlift and 10Kg weighted sit ups 

6.21

Broke deadlift up in sets of 10 and 5 reps each round, not out of choice mind you. 

9:18
3 RFT
30 GHD sit ups
15 DL @ 155# ( 8/7 in round 1/2, unbroken in round 3) 

10:38 RX 
DL 6,5,4 every round 

3 rounds for time:
20 AbMat sit-ups
10 deadlifts @135 lbs
9:03

#225
10:35

Abmat sit ups
185lb dl
8:31

8:59

Scaled to:
3RFT:
30 abmat situps
15 deadlifts, 225lbs (9/6; 9/6; 6/5/4)

14:28

16:32
*leg raises
*225lb deadlift

Champions Club Scaling Notes

RANT
The more I write, the more I realize how limiting language is. I'll label things as best as I can despite understanding that nature does not share the same boundaries. This is really just a roundabout way of saying I have no idea what category these two workouts would fall under for this workout. Textbook L-1 Seminar lecture/Dave Castro Journal programming video series probably says Gymnastics and Weightlifting. But we're taking a regular sit-up and adding weight to the spine by going to the GHD. And since it's high reps on the deadlift... you could also look at it like adding weight to the spine for a sit-up (or squat), only using a bar instead of a GHD. And mix them together with lots of reps and a timer and we have a monostructural thing that is designed to last about 6ish(?) minutes. So tell me how this is different that much different than rowing a 2k?

WORKOUT THEMES
See rant. Also squatting with an emphasis on pushing and midline, pulling from the hips, core to extremity, death to the midline in general.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

MAIN QUESTION
What is my limiting factor preventing this from being a medium(ish) weight and short(ish) duration workout and do I want to scale in that direction?

STRENGTH SCALE
90 GHD sit-ups
30 Deadlifts
*split up the reps however you want in small sets so you can stay as close to the rx load as possible. Turn off the timer

STAMINA SCALE
90 GHD sit-ups
30 deadlifts
*don't split up the reps but turn off the timer still. Do the biggest sets in a row as you can, rest some between

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
30-second deadlift hold (come out if back rounds)
15 hollow rocks

GENERAL FEAR LEVEL: 6?

Scaled to
abmat sit ups
135# dl
7:09
m/53/175

Rx 22:50

Globo wod: for GHD situps if your globo doesn't have a GHD sub Roman chair situps, or place your feet under heavy dumbbells and do situps sitting on a bosu ball,  medicine ball or perpendicular on a bench, touching the ground behind you.  If you are not accustomed to GHD situps reduce your volume, uncle Rhabdo is not a good house guest!  Subs for GHDs include incline situps, weighted situps or 2 to 1 abmat situps. For deadlifts if you are using iron plates today use a weight that you can touch and go for at least 15 reps unbroken fresh.  Use pads under the plates if the globo manager hates noise. Dumbbells sub dumbbell deadlifts 75/100lbs.  If your globo or hotel/cruise ship gym only has up to 50lb dumbbells men do 33 deadlifts and women 22 deadlifts per round.