CFWUx1
19:34

This probably explains that just cutting down a little of sugar is usually not sustainable.  Most people give in.  I have started to do a no sugar challenge every 6 months and it helps me regulate the craving for sweetners.  

13:51

1 round for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
75 sumo deadlift high pulls (20-kg.)

TIME: 8'30"

subbed 400m run for row

14:37

15:55rx 

19:20. Strict ring L-pulls mostly with some tucks in one or two sets 50/50. Strict push ups done in mostly two sets (10/5). Only two unbroken. Sub each row with 25DU, 20 each of: 20k sdlhp, 9kg wall balls, 20kg KB swings, 25DU (3:15, 3:30, 4:00).

RX
20:23

19:03 rx with L chin-ups (supinated grip, pronated kills my shoulders on these) 
All L pull-ups unbroken. First round in 4:45ish.  Only first set of pushups unbroken. Then 10-3-2 and 6-5-4. Row times were 3:08, 3:11.8, 3:06.3 and nearly puked afterward. 40/192/5’9”

15.38, tried the L sit Pullups to the best of my ability, but still wasn't perfect 

17:04 rx

17:43. Slight bend in knees for L-Pull-ups 

24 mins
All done 

20:30

Subbed 75 ea 45# SDHP for rows, else RX

M/59/6’2”/230

Rx’d 16:25

Dotcomscaled
18 min w/
banded pullups
Rx pushups
300 SU

20:13
Subbed 75 SDHP’s (45# bar) for rows

16:52 Rx

25:03

13:18 rx

32 / M / 5'9" / 140lbs

2 rounds:
Strict tuck-sit ring pull-ups x3
Strict dumbbells push-ups x10
15lb dumbbells SDHPs x25

20:30

25:48

Pullups (normal, strict).  Orange band. Broken.  Use gray.  Focus on shoulder blades down and back before pull.

Pushups.  HoffF.  First mini set regular, second mini set on knees.

This is also a brilliant description of how a calorie is not a calorie. One calorie of glucose is not equivalent to one calorie of fructose with very large repercussions.

 3 sets:

6 pushups 
750m row
6 pushups

3 sets:
2 pullups
2 pullups

M/31/5'9/175

16:01 Rx
Strict pull-ups are hard after rowing.

Subbed row for 75 SDHP 50#
Everything else rx’d 
21:53

19:55

20:50. Rx rows and push ups. Modified strict L-pull-ups with one knee to chest and a few strict pull ups, then scaled down to shoulder shrugs with one knee to chest.

18min RX!

I hate how hard pull-ups feel after the row. Had to break them up. 

First wod after meniscus surgery so did 2 rds as rx sub .5 mile on bike for rows, untimed but decent pace

I am so MAD!!!!
This was terrible and I did it as prescribed. 
I have been using a app called SmartWOD.  It has an AMRAP, For Time, EMOM and TABATA option.  This is the third time the For Time option has just stopped mid workout.  Today, once the work out got started I had my phone by the rower and the clock was going until I was done with the first of the last round of strict L pull-ups and I saw it just stop. I finished out the WOD as prescribed but just WTF!

Based of my time at the end of the first and second rounds I think my time was somewhere around 17:00.

M / 39 / 6' / 197lbs

16:39 Rx

12:25, subbed runs for rows and found they were 500-575M rather than 600M. Legs dropping on last 2 sets of chins.

m/57/6'2"/177
RX - strict movements
20:07
rower at 125 drag factor - 2:00 pace

Subbed:
3 rounds for time of:
5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
600m run 
14:49

Scaled - assisted pull-ups. 
17:50

5 strict knee tuck pull ups
15 push ups

500 row (shared rower)
1714

D
5 purple band l pull up 
10 knee push ups 
500 row

1704

Sub 3mile jog up in the hills with a buddy, after work.  Got a little spring sprinkle but it was still very nice.  😊

M/42/180/5’10 16:09 as Rx man the row was difficult went in with the expectations of a 1:45 500m pace that was out the window after the first round 

Like Mike Tyson says everyone has a plan until they get hit!!!!

Good wod thanks coach....

Completely makes sense. The goal is to remove the desire from sweets altogether by eating whole foods and no preservatives. If you do this whole heartedly, I think you will see you don't even need/want the "sweetness" added to your foods or drink. 

17:32 rxd

Rx except blue band assist around feet on pull-ups - 25:10

21:35
Strict pull-ups 

3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters

21:00

18:00 little leg swing for L pull ups

17:23 rx 
Rows between 2:50 and 2:58

mod toe nail strict pullups on box
and Rower on 5 time 24:20
 fastest 750row 3:00 first round
finished with negative pullups and
 5*5 frsq115#

Rx 12:53
First two 750m rows paced about 1:48/500m.  Thirds 750m row about 1:43/500m pace.  

14:11 Rx 

19:42 rx 58M

3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Sub 600 run 

19:07

21:36 strict pull-ups.

17:17 rx

Pull ups with knee bent
else as rx
18:47
m/49/175

HELP. 

I'm new to CrossFit. I started about 2 months ago doing a few different random WODS I circulation. I've now noticed I'm not doing enough heavy lifts. I was looking at 3 strength days and 2 cardio days and then I've just found this site and all the workouts today. Would you suggest just following this day by day and then after this workout do some other bits that involve a body part not involved in the days workout. I have 75-90 mins to work out and I'm keen to use the time to maximize progress. I'm doing a lot of research but really struggling to get clarity. Apologies if this is a stupid question. I'm very uneducated with CrossFit. 

15:54 subbed 36 cal airdyne for row, the rest was rx

57 / 168

as rx'd

15:39

Did 3 strict pullups, 10 pushups, row 500m - 14:46

19:07 RX all but  had to sub in running 

16:13

22.15 subbed in strict pull ups 

17 min, scaled to tuck pull-ups

16:55 rx’d 

26:13 Rx 
I might of added in and extra two sets of 5 and 15 since I was distracted by my girlfriend asking questions. 

I really focused on making my push ups really solid. I made sure to keep body tension during the movement. I did the same with the l-pullups not letting my legs drop once I reached full extension at the bottom of the pullup. I also tried to get my chest close to the bar instead of just getting my chin over, using a reverse grip. 

Go ham on the rower if you want or need Pukie to show up and then see if you can hold that tension once again on the next two rounds. Feeling strong. 

18:06
Round 1 Rx - about 5min w/2:56 row
Round 2 - about 7 min - Knee tuck pullups broken as (3/2) & (5x1), pushups broken as 15 & (10/5) w/2:58 row
Round 3 - about 6 min - Knee tuck pullups broken as (5x1) & (5x1), pushups broken as 15 & (8/7) w/2:57 row

16 min 13 RX

16'52" Rx

15:21 rx

M/44/6'2"/185#

Did a fun looking wod from a local box my 12 year old daughter goes to Crossfit North Charleston...

15 min Alt EMOM:
15/10 cal AB
30 DU's + 5 burpees to 6" target
15/10 cal row
I scaled AB and row to 12 cals and was able to complete everything within the minute about 12-15 secs left...will do again another time and add a cal on each

15.48

19’38”

14:48 rx

22:30 ✔️

Substituted L’s for band assisted strict pull ups: 22:12

15:00 Rx that last row brought me in that dark dark place ! Had a blast !

19:38.
First round Rx. Then knee to chest pull ups. Rower at the gym had broken foot straps, had to keep stopping to tighten :(. But probably only cost 45 secs overall. 

Subbed 30 cal elliptical machine Level 12 (so, 1 cal = 25 m row). Gymnastic reps Rx:

16:02

I used chin-up grip for L pull-ups (based on the old video, featuring a human dude, not the Amazonian beast).  Very clean, no kipping but I don't know if chin-up grip counts as "strict". I figured, close enough. Also, very careful to maintain tight-elbows position for push-ups.

Really hoped to finish under 16 minutes, but I had to take 2 breaks on the last set of push-ups, and that was the difference.

Was a good workout! For me some of these workouts can be challenging due to having no barbell or even a pull up bar at my apartment gym. Pumped for tomorrow’s! 

19:22 Rx. 

As always. Harder than one would expect. Good one. 

18:30 Rx

L pull-ups are getting easier for sure. Again, I pushed harder on the row since monostructural is a weakness of mine.

15:38 Rx

Tough wod......19.02

Rx 
23:45

6min 

For liver's lack of hexokinase, all is lost. And don't even try to fix the problem with artificial sweeteners. You heard the doctor:
"A disconnect ultimately develops between the amount of sweetness the brain tastes and how much glucose ends up coming to the brain.
So the brain figures you have to eat more and more and more sweetness in order to get any calories out of it."      
That is, artificial sweeteners only intensify the cravings for sugary fare. Once again, it's not nice to fool Mother Nature.  

Here are some thoughts on scaling this one as well as a couple options for group class implementation:
Strict L Pull-ups: I consider the volume of this movement to be relatively low when spread out over the course of 3 rounds. That being said, I will still have many athletes that will need to modify this movement in order to maintain consistency and the strict nature of the movement. For athletes that have some capacity with L pull-ups, but the volume is too high, I will reduce the reps or modify the movement to a tuck L pull-up or an L pull-up with one leg tucked and the other leg extended. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a band-assisted strict pull-up, and follow it up with a 10-second L-hang variation after completion of the set. Further scaling will be done on an individual basis. 

Push-ups- I consider the volume of this movement to be moderate and achievable for many of my athletes, when arranged in this fashion. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps on each round. For athletes that cannot perform push-ups, I will either have them perform incline push-ups or utilize band-assistance, using a band attached to a pull-up bar and the looped just above the hips. These movement modifications are the same options that I provided on the previous workout involving push-ups. I typically rotate modifications on a consistent basis, but today I’m choosing to work on higher quality reps and potentially more volume with the same movement modification. 

Rowing: I will have most of my athletes complete the entire distance on each of the row efforts. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 750 meters in over 4:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.  

Workout Modification: This workout may be difficult to run in a group class. Here are some options for modifying the workout:
1) Consider replacing the row with a run. Although a different function than the row, the run still maintains the monostructural element. Also, there has not been a lot of running lately, so I’m ok with this movement change today. I can also have athletes get into groups of 3 and then assign each athlete a round that they will row. For example: athlete 1 rows on the first round, athlete 2 rows on the second round, and athlete 3 will row on the third round. When it is not your round to row, you are completing a run. This option still allows 1 round to be completed with the prescribed movement and is a great modification if you have a 1:3 rower to athlete ratio. 
2) A partner variation can also be a good option. The following option works well if you have a 1:2 rower to athlete ratio:
3 rounds of:
Athlete 1 rows 750 meters. While athlete 1 is rowing, athlete 2 completes as many rounds/reps as possible of:
5 strict L pull-ups and 15 strict push-ups. 
When athlete 1 finishes the row, the roles reverse. 

Busy day tomorrow so got it in tonight.

Did first round rx and switched to strict pull-ups last 2 rounds in 17:12

Globo Scale:   Yet another one easily done in a globo setting.   If you don't have a rower, run 600 meters on a track, outside, or treadmill with a slight incline. (its getting warm enough that most shouldn't need to assault bike or otherwise substitute this. Otherwise 30 cals assault bike or 36 cals aerodyne, or 30 burpees per round).  

Intended Stimulus
.
This is a longer effort today. The combination of strict gymnastics and rowing will guarantee you are working hard on that anaerobic system. The volume and rep scheme will guarantee you get your fair dose of aerobic work. The repetition scheme on the gymnastics movement is designed so that you can move through the movements without breaking them. This will set you up nicely to have a fun time starting easy on the rower and then building across the 3 sets. Because your anaerobic system will be depleted, have a slightly higher than usual stroke rate on your rowing. The last row should hurt, or be highly uncomfortable if you want to use a nicer word. Athletes modifying movements should try to find modifications that allow them to keep the numbers very similar to RX. Videos on the next post. 
.
Option 1
3 strict banded L pull-ups (band on butt)
9 strict push-ups
3 strict banded L pull-ups
9 strict push-ups
Row 750 meters
.
Option 2
3 strict banded rings L pull-ups 
9 rack push-ups
3 strict banded rings L pull-ups
9 rack push-ups
Row 500 meters

Champions Club Scaling Notes

RANT:
A long duration stamina piece coming at us today, part strength and part endurance. Use this to practice both. Why 750m? Who knows. Probably means we should be going a little harder than we normally would on a regular 1,000m row. That sucks, obviously, but a great challenge, seeing as slow L-movements and slow push-ups are really hard on breathing as it is. I can definitely understand those who wish pull-ups and push-ups weren’t in every workout, but it really is stuff that you can never get too good at.

I SHOULD TRY THIS RX’D IF: I have a rower, I don’t have to break up the L-pull-ups, and push-ups can be done in 2 sets (3 in the last round maybe)

SCALING THIS WELL WILL CAUSE ME TO: feel the juice in my arms and my lungs

GROUP VERSION: 3 rounds, 10 Ricky Reps pull-ups, 30 push-ups, Run 800 meters. (Split up the push-ups and pull-ups however needed. You can bias the strength or endurance by spending more time on whichever one you want.

WARMUP:
Jump rope — always
L-hang — if you can’t do l-pull-ups
Pistol or squat — prep for rowing or running
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Depends on how fast you row/run