CFWUx2
53:25
40lb (+clr/bar)

29:46 (35lb dumbbell, 15 pullups)

All the answers were present but somehow no one paid attention to them.  

If you focus on the wrong marker (like cholesterol in the case of coronary disease) you will get the wrong result.  Who cares if the cholesterol is lowered if it doesn't impact the real goal : lowering death by coronary disease.  You have to judge a tree by its fruit. 

subbed 2 round of:

8 Turkish get-ups, alternating hands, 50# db
15 pull-ups

19:32

30min cap. 2R+28r. Scaled 12kg db (12,9,9 each side). Alt grip rope pull/crunch (30,30,10). I crunched during each pull up which is essentially a kipping rope pull up but it allowed me to do 30 per round of 5s each side.

39:45, 15 pull up for the rope climb

I used 35# db the first round and 25# db the second and third rounds. 13.5’ rope. Legless the first round and with legs the second and third rounds. 
29:07

29:38 with 40lb. DB and 12’ legless rope climbs from seated. Have a rib tweaked from stretching and I need my shoulders for tomorrow’s WOD so stepped the DB down to 40lbs. Very winded on this one as usual but left shoulder also at its limit after round 1. 
40/192/5’9”

38'16" 안양공식인증지부 크로스핏힘 45세 180cm 90kg

41:21 subbed 6 towel pull-ups per rope climb. Ouch on my shoulders and knees. TGU in sets of 2-3, mostly 2’s

Humbling to say the least... 
29:40

19:00 with 35-lb dumbbells

Ugly at best...
15lbs x 12, both arms
20lbs x 6, both arms, 25 lbs x3 both, 30 lbs x3 both
20 lbs x 13 both. 

8 l sit pull ups, palms facing.

Warm up 1,000 m row

Did 3 rounds, 10 each side, then 10 pullups. 20 lb for first round, then 15lb - 18:56

30:56 rx shit that hurt

48:00 Rx 

36:38 (35#)

38 min 

35:00 scaled to 35-lbs. Subbed 5 L-pullups for each rope climb. 

800 m run
50 pull ups 
800 m run
100 push ups
800 m run
150 air Squats 

34:09 Min.

That was intense!!!🔥🔥🔥

8 Get ups per round at 30 lbs and rope climb at 12ft. Did two rounds in 14:35

Subbed 50# Kettelbell and 9 L-sit towel pull-ups per round.

38:50

Due to time constraints scaled to 2 rounds
TGU scaled to 17.5kg dumbell
Rope climbs as RX
27:10

23:48
35# first round, 25# round 2&3
3 legless rope clings from seated on floor on 7' rope

M/57/6’2”/176
1st round 25# DB, 15 L-sit towel pull ups
2nd,3rd round 15# DB,10 L-sit towel pull ups
36:07 
Strength was the limiting factor - had to maintain a much slower pace than expected. 

22:42
First time doing Turkish Get-ups so NO weight. Subbed push-ups from the knees as I did this workout in my living room and had no way to attempt a pull-up style motion. 

29:49 - scaled to 25-lb dumbbell and 3 regular rope climbs

Worked out at CrossFit Mystic on a work trip in CT. Had a great time working out at an actual CrossFit gym!

Wholy shit that was hard 1 round as Rx 18:53 then did 2 at 25# 41:43

M/42/5’10/178#

Another great wod 
Thank you coach

Did 10 mile training run Saturday.  Knees not feeling this during warmups. 

Any sub suggestions from the coaches or suspects?  Will do some PT tonight then try again tomorrow.  Thanks!  

Scaled heavily:
3 Rounds
- 8 Left-hand Turkish get-ups
- 8 Right-hand Turkish get-ups
- 10 L-Chinups
1st Round- 20# dumbbell, 2nd/3rd Round- 10# dumbbell

21:20

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope (15xstrict pull up/round)

Men: 50-lb. dumbbell

38:30

Underestimated that one, form definitely needs work

M/35/215
27:21
10# TGU
TRX lay to stand climbs

M/31/5’9/175

28:58
Started with 35# and quickly scales down to 20#. Poor shoulder mobility makes these tougher. Legless climbs Rx. 

60minutes 2 seconds
3RDS
35# DB TGU 12L 12R
3 10ft leg assisted rope climbs

3 Rounds for time:
12 LH TGU 30#
12 RH TGU 30# 
10 Cals on SkiErg
22:44

M/44/6'2"/185#

3 RFT 
12 TGU's L-arm 35# DB
12 TGU's R-arm 35# DB
15 bent knee strict pullups
24:13....for what it's worth TGU's are probably my favorite exercise!!! If I could only do 1 single exercise for the rest of my days TGU's would be my choice hands down!!!

M/42/5'4"/148lbs
35lb KB and ten towel pullups for rope climb
24:15

10 minutes using 35 lb db 

40#1st set, 35#the rest. 59min

3 RDS

12 Right handed Turkish-get ups
12 left handed Turkish-get ups
9 rope pull-ups with feet at the wall
Scaled weight down to 20 lb.

This was really not a fun workout for me!
But I guess those workouts are an important step to become fitter and healthier.

Anyway 

Workout done!

22:38
3rds
12 right  handed Turkish get-ups (20#)
12 left handed Turkish get-ups (20#)
9 Lay to stand rope pulls
9 L-sit rope pull-ups 

I started Rx with 35# not happening today, 30# worked at 1st for the right arm not so much for the left so just went to 20# which was hard enough! 

23:31. Only used 35 and quickly realized after the first round that it wasn’t happening, so dropped to 8 TGU per arm in round 2&3. 20 pull-ups each round sub for rope climb. Haven’t done high volume TGU in a couple years and it showed!

Rx'd with 35lbs 

Scaled to
1st rnd 
10 tgu 20# kb left arm
10 tgu 20# kb rt arm
15 knee bent strict pull ups
5:53
2nd rnd
3 tgu 35# kb left arm
7 tgu 20# kb left arm
3 tgu 35# kb right arm
7 tgu 20# kb right arm
15 knee bent strict pull ups
@ 13:26
3rd rnd
2 tgu 35# kb left arm/8 at 20# kb
2 tgu 35# kb right arm/8 at 20# kb
15 knee bent strict pull ups
total time was 20:35
m/49/175

21-lbs DBs (at 50lbs I would be lucky to do 2 per round!)
21 L Pull-ups in place of 3 rope climbs
32:50

Hat's off to you doing this workout.  After about 5 warm-up reps I bagged it.

21-15-9
ring dips
box jumps, 24"
GHD sit-ups
8:40

2350. I hate Turkish get ups so much 

My first CrossFit WOD and I'm pretty overweight, so obviously scaled everything. Working in my garage gym means that rope climbs (not that I could do them) aren't possible. I've just switched over to CrossFit from standard weight training and did a particulaly hard shoulder workout on Saturday so my shoulders were on fire pretty much from the get go. Anyway, my results were:

Round 1: 27.5lb - 10 TGU's each arm, 3 Floor to standing rope pulls Round 2: 15.4lb - 10 TGU's each arm, 3 Floor to standing rope pulls Round 3: 11lb - 10 TGU's each arm, 3 Floor to standing rope pulls

Time: 17:58

Did I do the right thing with my scaling? Any tips for next time?

21:20
Scaled to 35 lbs. and alternated arms after round 1. 4 ascents to 11 ft for rope climbs.

39:30 Rx

Wow..

25:04. Round 1: 35 lbs. 8 TGU each arm. 1 leg-assisted rope climb + 2 lying to standing arms only. Round 1: 30 lbs. 8 TGU each arm, same rope work. Round 3: 25 lbs. 12 TGU each arm, same rope work. That was super challenging.

43:09 scaled to 6 TGU per round 

That sucked. After reading some of the scaling ideas below, I probably should have scaled this. I went RX and it took me 31:57. The TGU were definitely NOT unbroken. I was doing sets of 3-4 with some doubles in there. I thought this was going to be a 15 minute piece, but after the first set of LA TGU, I knew that wasn’t happening. Rough, real rough. 

Due to the nature of both movements being relatively slow, this workout will be longer than it looks. I recommend starting with a steady pace at the beginning and try to maintain that pace throughout the duration of the workout. Here are some thoughts on scaling:

Turkish Get-ups- I consider 72 total reps to a be a fairly high number of Turkish Get-ups, at this prescribed load. I will use the specific warm-up and build-up time to assess appropriate loads that will allow for consistency and good mechanics. I may use a general time guideline that no set of 12 reps should take longer than approximately 3.5-4 minutes. For athletes that can perform the movement with the prescribed load, but the total volume may be too high, I will reduce the number of reps each round, instead of reducing the load today. For athletes where the prescribed load is too challenging, they will reduce load and potentially reps per their individual capacity. In the rare instance where an individual has a difficult time completing the range of motion safely, I may modify the movement to a turkish get-up sit-up. 

Legless Rope Climbs- I consider this to be a moderate to high amount of legless rope climbs for higher level athletes, I know the majority of my clientele will need to scale this movement. I typically try to preserve the legless demand per the capacity of each athlete, although, I will allow rope climbs utilizing the legs on the ascent and descent to be an alternative for today, if this variation provides a challenge. The rope climb performed from lying to standing will be an alternative for today. I will have my athletes 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 while performing this variation with bent legs utilizing lower body assistance can decrease the difficulty. 
In special situations, where the above variations cannot be performed, such as lack of equipment, I will modify the movement to some sort of “hand-over-hand” upper body pulling movement. This could be the utilization of a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 50 feet each round. 

Globo Scale:  If you do not have a rope, do 9 l sit towel pullups or 18 regular L sit chinups for the rope climbs.  If you have a fat bar or fat grips use them for these L chinups. Otherwise a shorter rope can be used, just go for 45 feet total rope climbs.  

If in a hotel gym today and no pullup bar is available, sub 20 heavy lat pulldowns and 20 v-ups for each round of rope climbs.

DB turkish getups can be subbed with either a 53/35lb kettlebell or an empty barbell.

Intended Stimulus
.
Make no mistake, this is a highly aerobic workout. Think of the TGU as a slow and technical burpee with weight. Add to that legless rope climbs, and you end up with a highly aerobic, highly technical workout, that will get acidic pretty fast. Most athletes will need to scale this. Start with the legless rope climbs: if it is going to take you longer than 1:30 to do the three repetitions, then scale. One legless and two leg-assisted is an idea. Once you have decided on your scaling option for rope climbs, use the same level of scaling for the TGU. There are per side and we want to move thru them. Thirty five pounds might not sound like much but it will be. 
Athletes new to the TGU can break the movement in parts and practice those independently, especially if there are mobility problems overhead.


Option 1


3 rounds for time:
10 left-hand TGU
10 right-hand TGU
2 rope climbs, 15-ft. rope
 
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell


Option 2
 
3 rounds for time:
10 left-hand TGU sit-ups
10 right-hand TGU sit-ups
10 left-hand overhead reverse lunges
10 right-hand overhead reverse lunges
10 rope pull ups
 
Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

#grammarMatters

Champions Club Scaling Notes

RANT: 
So I’m going to sound like a huge pansy, but I got this scab on the tip of my big toe that was making Turkish Get-ups really annoying. I babied that thing like no other. Also, I have never done this many TGUs consecutively before. Holy crap it’s hard! My entire body was burning, not just my shoulders, and I soon found myself breathing heavy. This one was boring as crap, but very humbling and eye-opening. I used a 25-lb. dumbbell.

I SHOULD TRY THIS RX’D IF: I can do the TGUs unbroken each round, and rest no more than 10(ish) seconds between rope ascents. AND not have to think about where to go next on TGU.

ORGANIC SCALES:
Strength — pausing in positions of emphasis can be a big one here. There is the transition shape, lunge shape and the standing shape that are demanding. Slower and less moving parts the harder on climbs. This means you’ll need to rest more.
Stamina — it seems pretty stamina-driven already. Just make sure to scale weight so TGUs are unbroken
Endurance — more rounds, cut the reps of TGU in half, and make ropes regular leg-assisted
Flexibility — kinda same as strength here, just hang out at end ranges/transition positions and make sure shoulders are wound tight (external rotation)

NEUROLOGICAL SCALES:
Coordination — no pauses on TGU, kip on legless climbs
Accuracy — keep plant foot still for entire set of 12
Agility — same here as coordination, try to connect each pose with no hitches or pauses
Balance — slow descent of TGU

GROUP VERSION:  I’ll do this as a team workout.3-person teams with 3 stations: TGU, legless rope climb progression, handstand hold. One person at each station and rotate when 2 TGUs are performed each side (HS hold and climb are for quality). 5 rounds total.

WARMUP:
Jump rope — as always
Lunge — prep for TGU shape
Kip/handstand — hang out overhead
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  I would have said 3 before trying it, but now knowing how rough 12 straight TGUs are, I’d go with a 5, especially if you’re able to speed through them