14:07
With unweighted pistols

5 rounds of 12 kte and 12 single leg squats with a 15kg disc in 23 minutes.

subbed box steps, 2x10# plates, for pistols

10:46

M/33/5'7"/217lbs

5Rds (5:30)
HangingKneeRaises 12
ReverseLunges 12

M/35'7"/217lbs

5Rds ~ (12:00)
PullUps 45=(6,6)(6,5)(4,3)(4,4)(4,3)
BoxStepUps 24in 60=(12,12,12,12,12)

Subbed pullups for knees to elbows. Knees to elbows are harder than strict pullups! Subbed box step ups for pistols. Pistols are lame!

Did this one as a conditioning piece after a slow lift day. Good pull-up pump and did a good 100 step-ups. 

5 rounds
12 k2e
12 sl squats 35#
7:49

Pistols using bar for support. No weight.
8:09

Scaled to:
5 rounds for time:
12 knees-to-elbows
12 banded alternating single-leg squats

Time: 10:33

14:54
Beginner+ (reverse lunges with 35lbs DB)

8:15 rx 20lbs weighted vest

4:10 Rx at CF Level 2 seminar 💪🏽 Had a blast

16:27 Knees to elbows, 13.122kg.

39/215lbs/67in

Time: 7:37 rx

M/38/6’/174#

8:16 with 25 lb. plate
(No medicine ball target today. K2E 8+4 each round.)

Deo gratias

RX'd 
11:01

With a medball on the floor for the bottom of the single-leg squats

Hotel SC: 15 Russian twists/12 50# goblet sq...6:06

5 Rounds
12 kipping knee raises
12 elevated pistol squats
10:27

37 / M / 5'9" / 140lbs

12 knees-to-elbows
12 alternating single-leg squats

15:46

7:24

Knees to elbow, unweighted single leg squats

Beginner: 10:12

11min 50sec (scaled)
K2E + Pistols with 5kg DB

JV: 12:50 (knees to armpit and transition pistols from 16in box)

6:24 intermediate.   That dumbell wasn't happening. 

10:05, subbed 40lb weighted WL for pistols. Nice and distinct, good form reps. 

M/34/6'3"/ 
5 rnds:
12 Knee 2 elbow
12 Pistols (no weight) 
6:54

Day late
Knees to elbow
14 inch bench single leg squats
5:15
50 years old

K2E - hammer grip, elbows pretty bent
Pistols - 20lbs DB, down to 13" box (sit)
8:39

Sprained 2 fingers Sunday. Did this today (Tuesday) with above mods to keep pressure off the fingers.
Pistols with 1 DB are tough.

Intermediate
GHD sit up
12:06

7:23 Rxd

8:33
20 lb dumbbell 

6:57 - Rx'd

Beginner option: 5 rounds of 12 hanging knee raises(captains chair)and 12 reverse lunges: total time - 5 min 40 sec.

Intermediate with regular K2E: 9:38

8:57... knees to armpit and I'm holding the sides of my power rack for the squats...my legs are in fire still!

Threw out the timer (i.e. shot clock - thanks Chris), but still did 5 rounds
12 KTE
12 Pistol progressions

Progressions were a mix of toenail squats, single-leg to bench (with 10# plate under heel and without), and assisted pistols with 10#/5#/no plate under heel. Did a few deep box step ups with a 10# plate as well just focusing on depth. Quality was the mantra for today.

Chris S. - thank you, I need to be reminded sometimes that it’s ok to get a workout in where I am just focusing on mobility and skills without feeling like a pansy for not smashing it in. CF does truly expose your weaknesses and punish you for them in a way to make you better.

M 53/195/6’
Scaled the pistols to pistols standing on top of a 24” box with no weight.
10:31.

https://youtu.be/Vf5Zj7pc9uw
My Training on Monday, March 11 in the afternoon
5 rounds for time:
12 Knees-to-Elbows
12 Alternating Single-Leg Squats
I completed the WOD in 11:22 minutes.

My Training on Monday, March 11 in the afternoon
5 rounds for time:
12 Knees-to-Elbows
12 Alternating Single-Leg Squats
I completed the WOD in 11:22 minutes.
https://youtu.be/Vf5Zj7pc9uw

Scaled 
5 rounds for time:
12 knees-to-elbows
12 alternating single-leg squats
6:15

Male 40 Rx

15:34

Rx 
6:31

Extra Work:

Fran
21-15-9
Thrusters (95lbs)
Pull-ups

2:39(PR)
previous 3:01

M/34/175
2023 Quarterfinalist 

5 rounds SC DB squat 30 LB

7:42
V ups
Alt. Pistols to a box

4 rounds, Rx reps/weight. Used a 35lb DB in a goblet position for pistols. Did not do 5th round.

Knees to Elbow were easy. Decided to stop because the pistols fell apart on round 4. Never done them weighted. 

4:51

5rds

12 Alt Ankle Spot Sqt
12 K2E


GWU: 2x 15 Hip Ext/10 Push-up to Sideplank/10 Hollow Rocks/5 (2)Lunge+(1)Sqt

SPWU: x5 Hanging Knee Raise/Knee to Armpit/Knee to Elbow

x5/5 Rev Lunge/Toe Spot Sqt/Ankle Spot/Pistol(if able)

Cool Down: Banded Lat/Couch Stretch

5 rounds for time:
12 hanging knee raises as far past 90 as possible
12 alternating reverse lunges

TT: 4:48

9:28 scaled to 30 unbroken prison squats squat per round and paced it 4 rounds by taking about a 20-30s break between 6/6 KTE’s to go a2g and unbroken on round 5. 


176cm/176lbs/level44

Rx- 8:45

Rx
9:33

All with a 35lb vest on. The pistols were slow, likey from a run yesterday and 10km inclined walk today before the WOD.

Big scale.  Knees to chest, step back lunges. 4:49

Intermediate  7:50s

scaled (More than usual)
No timer - slow and steady
did a mix of TTB & K2E
worked up from no weight to 35lb db on the pistols
did a 400 meter run each round

Beginner - 9:03

Scaled
5 rnds
12 abmat w/20# ball
12 alt rev lunge w/35# kb
6:19
m/54/175

Modified Rx
12 v-ups
12 alternating pistols (unweighted)
9:04

Beginner. Time 8:52

5rft
12 knee raises 
12 front rack reverse lunge (30kg)

08.10

Intermediate-ish
5 rounds:
Knees to elbows 
Alternating single leg squats (no weight) to a 12” box

7:53

Pistols to a bench
7:46

M- 52 / 5'7 / 210 
Intermediate athlete 
10:35
stood on 24" box and slow lower to ground before standing up. Focus on technique. 

M/42/165

12 Hanging Knee Raises
12 Alternating Reverse Lunges 20# DBs
7:05

RX 11:24

KB 16 kg

6:24

KTE
12.5lb weighted pistols, to a bench. DB held in front rack.

5 rounds
12 KTE
8 alternating pistols @50lb KB

6:18
m36/5’11”/185lb

M/49/179/78kg
Intermediate 
8:29

First time commenting score 

Back squats 5-5-5-5-5
165-185-195-205-165#

Today’s workout:  5 RFT
12 KTE, arms in Perfect Pull-up straps
12 Unweighted pistols to a 16” box
7:00

61/5’8”/154

5:53
12 K2E
12 front rack DB Lunges @25Kg

M/49/6'2"/185#

Scaled/modified to 
5 RFT 
12 GHD's 
24 alternating goblet reverse lunges with 35# KB
8:28

10:03.19 beginner

12:19 
Pistols no weight to 12” box 
I focused on quality and the DESCENTS of both movements. 

11:35

4.50

Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse
6:46

5:45

12.5kg dumbbell

12 Knees to elbows
24 (12 each leg) reverse lunges with a 12kg kettlebell
8:15

4.37 beginner

M/32/5'11"/167
7:31
First round of pistols did 2 reps with 35#, 10 reps with 20#.
No weight for the final four rounds.
Just needed to work on pistols. Simply do not have the requisite strength to add weight to them at this point. 
KTE were unbroken throughout.

Scaled pistols to platform 7” of ground after trying pistols during warmup. Can’t make them on my non dominant leg. 

8:21. 

11:14

4'05" beginner 

Home gym (no pull up bar) 
12:25
5 RFT 
24 ab mat sit ups 
12 alternating Pistols 
Liebe Grüße aus 🇩🇪

M/50-54 👨🏻‍🦳
Scaled
5 rounds: 12 T2B+12 ASLS
1:06, 2:05, 2:05, 2:26, 2:13
TT -> 9:55 

Globo wod: If a pullup bar isn't available sub v-ups. Scale pistols as necessary, unweighted,  pistols to a box, band assist pistols, or deep step ups.

Champions Club Scaling Notes

RANT
Since the high school season is going right now and those players have been with their schools for the winter, these last few months of AAU basketball have been spent with our grade school and middle school. Yesterday at a tournament I came to what, for me, at least, was an interesting analogy: it seems like most coaches and parents are treating youth basketball like there's a shot clock. What I mean by that is there seems to be a sense of urgency surrounding 3rd - 8th grade basketball that might make sense if the kids were juniors in high school (which, as luck would have it, is the first year we play with a shot clock). Things like jumping from team to team, frustration if we don't get the concept of help defense rotations, insistence on practicing shooting form (the dumbest of them all), and a belief that being a reserve player scrapping for mop-up minutes will set them back permanently are seen and felt through the entire gym. I also get to see how difficult it is for the 17u kids to adjust to playing with a shot clock, and most times the offense just resorts to pick and roll for me and everyone else just stand there while defenses switch everything. And that's with kids one year away from college: really dope 6th graders still blow wide open lay-ups! Anyway, sitting in all that mess this weekend made me think of CrossFit, and how much we take for granted the "for time" part of each prescription. Coach Glassman gave us a shot clock back in 2001 with "Fast & Heavy" dumbbell thrusters and running and since then that sense of urgency has led to an adaptation that has, literally, changed lives. The tricky part comes from the fact that CrossFit will always ALWAYS find what we suck at and punish us for it. I'm 34 years old, but I'm a 7th grader when it comes to pistols; I'm best not having a shot clock for them. Knees-to-elbows? Yeah, they're fine... but are they still gonna be fine after holding up my leg in an L-sit during the pistol sets? Every workout is designed for players who are fast enough to break a press, smart enough to up an offense, strong enough to get to the right spots, calm enough to make the right reads, make the right reads, and confident enough to get a good look all within a 30-second shot clock. Keeping impeccable squat form on pistols in a warmup is difficult but doable; doing it in the heat of a 5-round sprint takes a very strong, flexible squatter with excellent habits built in. Just be real with yourself if that is you today.

SCALING QUESTIONS
More shaded towards getting better at CrossFit or more shaded towards getting better at stamina?
How would you scale this if you wanted to go all-in on making progress on stamina?
How would you scale this if you want to go all-in on the specific movements (get better at CrossFit) and don't have them like that yet?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
20 lunges
20-sec. L-sit
20 kips