Rx in 9'44, last round smashed my upper body

M/33/215/5'7"

3Rds ~ (12:00)
Row 500m (2:00,2:00,2:15)
MaxDips (12,12,10)
MaxPullUps (6,5,4)


Just went hard on the rows on this workout. Maintained 2:00 min pace, until I redlined on round 3. PullUps were not as many as I hoped, and rows did not interfere with dips. Definitely went hard on this one. 

14:58
parallets for Dips
there's an annoying bar in the way of the MU so even if I could, I’m afraid to hit my head if I try to connect 2+ MU 

So pleased with my performance on this one. My ring dips and row pacing have improved a lot and it showed in this workout 
9:49 Rx
Rough round splits 2:55/6:14/9:49 

M/51/190

10 Banded st.r.d
12 st pull-ups

14:41

3 rounds for time of:
Row 500 meters
15 dips with 10kg DB
10 c2b
15:00

Time was 11:58, first 2 sets of ring dips unbroken, last set split up 10 and 5.  Overall enjoyed the WOD.  Enjoying Letendre's programing.  No wonder she sends numerous athletes to the games each year.  Her programming is top notch. 

Rx+
3R
500m row
21 ring-dips from start in muscle-up 
7 bar muscle-ups
-11:06

Completed 12/17 at the home gym. No rower, did 500m runs. Jumping bar muscle ups. ring dips rxd. 

11:48. 

M 53/195/6’
Subbed 60 sdhps with a #50 kettlebell for the rows.  Scaled ring dips to ring dips with feet behind me on an 18” box.  Jumping bar muscle ups.  11:34.

9:15. 

Modified:
--
3 rounds for time of:

50 DB SDLHP @ 2x 10,5 kg
20 bench dips 
10 inverted rows 

> 22:57
--
Peace.

10:49
Beginner

8:50
25 cal bike substitution
15 ring dips
5 bar muscle ups

500/10 dips/5 jumping PU
10:57

3 Rd- 
500m Row 
15 P-Bar Dips 
5 Weighted Pull ups - 7.5kg 

13.24

3 r
500m row
5 jumping bar muscle ups
15 feet assisted dips

3 Rounds
400m run
15 ring dips
10 strict pull-ups 

13:28

8:42Rx

RX’d 10:10

3 rounds - 500m row, 15 bar dips, 5 pull-ups. 11:30

Did the beginner option w/ modification: 3 rounds of rowing(500 meters), 10 foot assisted ring dips, and 5 jumping pull ups. 11 mins-50 seconds.

Rx
8:27
Still unsure of my rower. I definitely needed to catch my breath on this outside WOD🤷🏻‍♂️

Rx- 9:17

My Training on Thursday December 14 at night
3 Rounds For Time of:
Row 500 meters
15 Ring Dips
5 Chest To Bar Pullups
I completed the Workout in 12:58 minutes.
https://youtu.be/WqoeWA3SYRk

Subbed rowing for 2min of continuous KB swings, used 16Kg KB

8.50

Rx’d: 10:36

M/40/ 68”/ 170 lbs

Rx   7:46


Now that is a FUN workout!

scaled to:
3 rounds
500 meter row
15 strict bar dips
5 assisted muscle-ups

11:12

Still traveling…
Shout out to CF Communitas in Sacramento for today’s workout 
4-4-4-4 back squats 165-185-195-195#
30-20-10
DB bench press, 35# DBs
Hang DB snatches, 35# DB
7 min

61/5’8”/155

Scaled to 
3 RFT
row 500m
10 strict ring dips
5 jumping bar muscle ups

14:48

9:10

500m row
15 bar dips
10 pullups

M/49/6'2"/185#

Sub'd bar muscle ups with 5 - 53# DxKB Ben Grimm's the rest as rx'd kept the rows between 1:50-1:55, dips went 10/5, 9/6, 9/4/2, BG's unbroken
12:24

***Ben Grimm = (a pushup on top of the KB's, a shoot through with a reverse dip, then shoot back through ending with a DxKB clean = 1 rep

12'22 as Rx'd

Intermediate 8:58 minus ring assist 

Beginner option:
Row 350 meters
10 foot-assisted bar dips
5 jumping pull-ups
8:03

13:45 rx

Did our Friday Bulletproof workout instead.

18 minute AMRAP
6 Deadlift (155#)
7 Burpee Pull-ups
10 KB Swing (53#)
200m run
5rds +6+7
3 min rest, then
Every 6 minutes for 3 sets (fastest time)
21-15-9 (Scaled to 18-12-6 last 2)
Cals row
Sandbag squats (40#)
5:18 – 5:18 – 5:15

We scaled Rankel and modified the 231208 WOD to close out the work week.  I ended up scaling the last 2 sets of the row/squat couplet as I was pretty sure I was probably going to bust the 6 minutes - my legs were already feeling pretty spicy from the AMRAP going into the couplet.  All this done outside in a brisk 35F - what a way to start the day! 

M/39/72”/170

as rx 11:59

10:23 rx
broke ring dips into 3x sets each round
bar MUs UB

M/39/165/5'10"
9:51 rx

3 rounds for time of:
Banded Row 100 reps
15 Bar dips
5 banded bar muscle-ups
completed in 17 min
no equipment , so choose alternate 

M/48 Intermidiate, time 14:00. Jumping bar muscle ups where scary asf, but got easier as I got the rhythm going. Kept the rows within the time range (1:45 - 2:00). Been loving these wod’s 👍 #Crossfit 

#PayTheMan 

Scaling:
Intermediate option:
3 rounds for time of:
Row 500 meters
10 band-assisted strict ring dips
5 jumping bar muscle-ups

12:29 rx strict bar dips

16:54 CFHIM

Globo scale: If rings are not available sub either TRX dips or weighted bar dips 15/20lb dumbbell.  If the pullup bar you have available isn't conducive to bar muscleups (such as height, it isn't a straight bar, or there's something above it too close) sub either 10 jumping bar muscleups in a Smith machine or 15 chest to bar or strict pullups.  Row subs 400m run or 28 calories assault or echo bike.  Busy gym do each element separately and move along to the next element as fast as possible (1500m row, 45 ring dips, 15 BMU) 

Champions Club Scaling Notes

RANT
Yo! My comments haven't been going through for a minute for some reason. Back on it looks like. Anyway, it's worth mentioning again that every sport I know of has more practices than games, and the ratio is pretty heavily favored to practices (football is 6:1, basketball is usually 5:2, track and cross country is like 15:1, especially early in the season). So with that in mind, if you are truly viewing CrossFit as your sport, where does this workout fall for you? Is it a game? Okay, fine, then what does that mean tomorrow needs to be? And if it's practice, then what can you work on so that next time a game with similar movements comes up (Elizabeth, Jackie) you'll be better off? Jumping into every workout as listed full-go is... well... still proven to be an elegant solution to the world's most vexing problem. But I do believe there is a better, more long-lasting way. And this workout, in particular, would be a great one to scale towards an area you want to practice.

MAIN DECISION
Do I do this thing as listed regardless of now sloppy/how long it takes, or scale it to work on my limiting factor?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
										x
HEAVY

STRENGTH SCALE
3 rounds of:
Row 500 meters
2:00 ring dip/hold practice
2:00 strict pull-up practice

STAMINA SCALE
Mush everything together into one round. Or just make sure everything is unbroken, even if it means resting more.

ENDURANCE SCALE
3 rounds of:
Row 500m
10 burpees
1 rope climb
-or just do it as listed and sprint the row each round, even if it hurts your overall time

NEW TO CROSSFIT SCALE
As is, just sub push-ups for ring dips and sub 15 kips for bar muscle-ups

GENERAL FEAR LEVEL: 8?

Mic check again...

135
155
175
175
175

6 broad jumps 1.5 meter

Feels nice to hit the gym at night.  First CrossFit workout in awhile