CFWUx1
13:22

The concept of "free water".  Some what a reserve of 2 liters of fluid ready anytime is interesting.  I never realized that when I would drink a lot prior to exercise I would pee a lot more during exercise and that basically I would loose the same amount as if I would not drink.  
I have experimenting with drinking only when I am thirsty and I experience a lot less cramps and feel amazing in training.  Thanks for this series!

10:57 (10 l-sit pullups)

subbed 5 L -pull-ups & 20 push-ups

9:30

3 rounds for time of:

5 L-sit pull-ups
20 strict push-ups

TIME: 9'10"

5 round 
10 Lsit pullup 35 pushup 
14:07

30:00 Sub 15 L/tuck ring pulls alternating grip per round (5/5/5). Fist push ups broken once in R1/2, twice in R3/4, resorted to singles for last 15 reps of R5.

Scaled to 6rds:1 laying to standing rope climb & 20 push-ups
10:11
M / 39 / 6' / 198lbs

Scaled to legless rope climb at 13.5'
20:21

5 l-sit towel pullups per rope climb

12:04

22:54. Subbed 6 L-Towel Pull-ups in place of rope. Had a 3min rest do to the wife calling. Will have to try again without the interruption to see if I can do sub 20 mins

12:38 Rx 

There is an error near the end of this column.  

The column states this: 

"A year before the publication of this paper, we already had established how EAH and its potentially fatal complication, exercise-associated hyponatremic encephalopathy (EAHE), develop (39). I thus felt compelled to explain (in a nice way, of course), what their findings really meant (40). I wrote that these findings indicate:

[F]luid ingestion during exercise plays a critical role in development of this condition (EAH), for the reason that serum sodium concentrations rose in the subjects who ingested fluid regardless of whether or not the fluid contained sodium. (40)"

The error for which I apologise, is in line 7 above. It states that "serum sodium concentrations ROSE in the subjects who ingested fluid.....". 

The Figure clearly shows that this is wrong. The serum sodium concentrations FELL when fluid was ingested (even if the ingested fluid contained sodium). 

The reasons is that when sodium is lost in sweat, the key biological mechanisms to maintain the blood sodium concentration are (i) to reduce the blood volume (so the reduced blood sodium content is distributed in a smaller blood volume) or (ii) to add sodium from the internal osmotically-inactive sodium stores (described in detail in future columns). Either of these mechanisms will readily maintain blood sodium concentrations even when sodium is being lost in sweat.

The fact that the blood sodium concentrations fell in this experiment when subjects ingested fluid during exercise suggests that either or both of these mechanisms may be impaired in persons drinking "ahead of thirst" during exercise. 

57 / 168

10 L pull-ups for each rope climb
Chest-to-deck and near hand release for push-ups

12:52

28 min

Scaled normal rope climbs

L sit rope climb 9ft rope climbed twice each round for 5 rds 
Rx’d pushups  
20:29

22:08, at home, subbed 15 pull-ups for rope climb. Deceptively hard. 

Subbed for 10 L-sit close grip pull-ups/ascent
13:16

12:17 - scaled to 4 rds of 6 L-pulls w/ underhand grip & 20 push-ups; 4th wod & exactly 3 wks since surgery and knee is feeling pretty good

21:14
5 rds
4 towel pulls (partial leg assist)
30s knee tuck hang 
20 push ups 

Keep shoulders down and neck neutral on the push ups. Towel pulls tight vs wide. 

M/57/6'2"/176
19:31
No rope - sub was 10 L towel pull ups from sitting position per round, alternating hand placement. 

Followed up with 5 min. of front scales. 

22:00. Rx strict push-ups. Subbed 1 leg-assisted rope climb for L-sit rope climb. Rested 4 minutes then did 6-minute alternating EMOM of (1) max strict pull-ups for 30 seconds and (2) max L-sit holds on parallettes for 30 seconds.

5 rounds:

Pushups - 10
L sits - 30 seconds

10:56 

Scaled rope climb to 3 L-sit pull-ups + 3 toes to bar. All else was rx.

17:25 rx

22:50, subbed 3 legless rope climb ascents from seated to 8-ft. The first round was with an L but lost it and did a ball/tuck position for the rest. Really tried to reach my upper chest for the floor to force a better hollow and stricter push-up. 

5 RFT 

6 L-sit pull-ups/chin ups alternating 
35 push-ups 

17:21

Wifey:
5 RFT 
1 lying to stand rope climb
20 knee push ups

6:43

L-sit rope climb turned into legless rope climb...brutal.
16:00

54 YOM 5’6” 225

Scaled
4 Rounds for time

6 L Sit Chins
35 strick Pushups

22:45

24:45 Rx

Did my push-ups in sets of 5 to save myself for the ropes. It seemed to help.

20:47
5 towel  l sit pull ups
35 strict

D 27:40
10 Towel l sit pull with purple band
20 push with black band

5 rounds for time of:

1 L-sit rope climb, 15 ft. (5xknees up/strict pull up)
35 strict push-ups

19:00

Male 58. Sub: 25 rounds of L sit pull-ups and six push-ups. 17:52. Average heart rate 154, max 172. 
L sit not too pretty

23:53 Rx 

1st time doing L Sit Rope Climbs from seated to the top AND back down. Had the rope between my legs on the way back down and felt like that helped a bit.

The L at the top of the last few started felling a little less perfect but I tried to hold the L all the way up as best I could. 

Push Ups were harder than thought. Tried to hit my butt at the bottom of the rope climb and immediately turn over for the push up. I pride myself on doing the best push ups possible and that made me do quick sets of 5.  

Scaled to
5 rnds
15' rope climb using legs
35 push ups
15:27
m/49/175

Ran Terrain Race at 830am time 61mins9sec
3 obstacles no pass
ppp pullups practice and 4 rounds of 35 strict pushups not for time

28:28
Rx- couldn’t get legs straight out on rope climbs

15:45
5 rds
35 push-ups 
Then 5 rds
5 L-Sit rope pull-ups 
5 L-Sit pull-ups 

Had to break mine up differently due to my husband & son using our wrestling room longer than I thought which is where the rope & pull-up bar is. 

Mod WOD
50’ Barbell Overhead Carry at body weight
10-9-8-7-6-5-4-3-2-1 Deficit Push-ups 2” in between
12:24 at BW 188#

No rope so subbed 7 grandfather clock L-pull-ups. Focused on quality of strict push-ups rather than speed. 

26:34

22:25

15:56

L-sit rope climbs too ugly to call this Rx. Very challenging.

20:50 with 5 strict pull ups sub for rope. And used #20 pound vest for work out 

And ideas for L-sit rope climb replacement?!?!

13.38

This was ugly...

11’ rope, 2 of the 5 were L’ish then I realized how bad my L sits are and the rest became legless. Had to break up the push ups after round 2. 

11:02 

19:45, scaled l-sit rope climb to 10 rope pull-ups tucked

17:41 Modified

5Rds

2 7.5 L Sit Leggless Rope Climb
35 Push Up

Did full 15ft rope climb first round, then switched to 2 7.5ft for safety and to continue pushing intensity to my ability. Grip goes quickly and really struggled with the decent rather than the accent.   

Lotta push ups so did all sets of 5 to keep moving and not hitting failure. Gotta love that pump though. Glassman must be ready for BEACH SEASON!!

Subbed 10 close-grip L-pull-ups per L-sit rope climb (no rope):
19:50

On Rest Days, I've been doing catch-up on WODs missed while I was skiing. Just my luck that I chose yesterday to do 190318 yesterday (3 rds of max reps bench presses and strict pull-ups). I think my time today is actually ok despite that.

M/44/6'2"/185#

Test drove this one from @getupwithhannah
20 min Alt EMOM:
15 RKBS 88#
10 DL goblet squat press 53#

First 10 rds used the 88# and 53# bells then last 10 rds dropped to 70# and 44# bells will try to extend to 15 rds with 88/53 next time

17:10 rx’d 

Globo scale: either 5 towel l pullups or 10 standard L chinups per each l sit rope climb.

As usual if your unsure about your strict pushups, good controlled Hand Release Pushups are recommended.

Intended Stimulus
.
Yes, this is a high skill, high reps workout. However this is still a "for time" piece. Today it's wise to scale aggressively. If when you finish you feel you scaled too much, you can always add more practice reps.  For the rope climbs try to find a modification that preserves the narrow grip pulling as well as the L-Sit component. For the push ups, preserve a high volume but give yourself enough aid so that each set is not taking you longer than 2 minutes. Change the type of assistance you gave yourself from your previous workout; if you did rack push ups before, this time use a band. When performing this workout, think about what we as a community learned in this past open: it pays to break things in small sets when gymnastic stamina is involved. There is a lot of gymnastic stamina involved here. Break early, break often, keep moving!


Option 1
5 rounds for time of:
2 leg assisted rope climbs, 15 ft.
10 seconds rope L-sit hang (bend legs as needed)
25 strict push-ups
.
Option 2
5 rounds for time of:
5 strict towel pull ups (assist as needed with band or box)
10 seconds towel tuck hold
20 strict push-ups (assist as needed with band or rack)

I will definitely be doing push-ups from the knees by round 3 and modifying the robe climbs to pull-ups and L-sit holds. 

I think taking he last several months to really dial in on basic body weight strength and stamina will have profoundly beneficial affects on overall fitness. Especially for an inconsistent and generally mid-level athlete like me.

L-sit Rope Climbs- This is a very demanding movement, but I still consider this to be a low volume of rope climbs for higher level athletes. I will have the prescribed variation of this movement be with athletes starting seated on the floor. The majority of my clientele will need to scale this movement. I will try to preserve the L-hang and legless demand of the movement per the capacity of each athlete. For athletes that have experience, but the full L-sit ascent is too demanding, I will provide a few alternatives. A couple options will be to complete the climb in a tuck position or potentially climb as far up the rope as possible in the L-sit position before finishing the rest of the climb utilizing the legs. Another option is to climb with the legs and perform the descent, under control, in a legless fashion. It’ll be necessary to assess my athletes for competency of this variation, prior to starting the workout, to ensure safety. 
I will allow athletes to utilize the legs on the ascent and descent, if they are still developing rope climbing proficiency and a legless variation presents a safety concern. If an athlete performs this variation I will have them finish with a 0:10-0:15 L-hang from the rope.
The rope climb performed from lying to standing will be another alternative for today. I’ll have my athletes likely perform 2 reps each round. They will modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult. Alternatively, performing this variation with bent legs, utilizing lower body assistance, can decrease the difficulty. I will have athletes that perform this variation also attempt a 0:10-0:15 L-hang variation from a bar after completion of the reps. All other modifications will happen on a case by case basis. 

Push-ups- I consider the volume of push-ups to be high, and very difficult, when arranged in this fashion. For athletes that can perform push-ups, but the volume is too high for them to be consistent, I will have them reduce the reps each round based on their individual capabilities. Performing 20 reps a round still gives an athlete 100 reps! For athletes that cannot complete push-ups, I will provide a different movement modification from the last push-up workout. For today, I will have my athletes perform push-ups from the knees or utilize band-assistance with the band wrapped above the elbows.

Champions Club Scaling Notes

RANT:
Welp, I read this wrong. I did 35 strict sit-ups per round. Like, those slow, hollow body ones. That is quite embarrassing. And now it hurts to sneeze. Well done, Chris.

I SHOULD TRY THIS RX’D IF:  I have a rope, I have 30 minutes of time to dedicate to doing push-ups, I can read at a 3rd grade level, and I am in the mood to feel jacked from the waist-up for the next 72 hours.

NOT SURE HOW TO TREAT THIS ONE VERSION: anything dealing with muscle fatigue (stamina) means the overall intensity usually goes down. It’s not a good or bad thing, just a thing. In fact, going forward I think I’m going to do these scales based on how to bias the 10 general skills. Anyway, putting a time limit can usually help with this. Split between legless rope climbs and L-hangs (assuming you can’t do an l-sit climb) and push-ups. :30 at the first two stations, 1:00 at the push-ups. See how you feel after 3 rounds, then move to 5 or more if needed.

GROUP VERSION: 
Aside from the version above, a team workout format might do well here. One partner runs 100m while the other practices slow push-ups and variations of the L-sit rope climb.

SCALING THIS WELL WILL CAUSE ME TO: Move the needle like crazy on pushing strength while not being crippled for whatever the next two workouts bring.

WARMUP:
Jump rope — always
Box jump — haven’t come up in a workout in a while, so keep fresh
[insert thing you suck at]
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Push-ups will move painfully slow, but still better than the short burners.