CFWUx1
35:18

28:48

The link is broken...

M/52/5'8"/177

29:01 Rx'd

did 1/2, and subbed 10 burpee pull-ups for row.

15:13

26:02 RX

35:44

20m AMRAP. 12R+30r. 5 ring pulls, 10 fist pushes, 15 squats, 25 double unders. 

32:10

33:14 50 KB Swings

As RX’d: 

32:10

40 / 6’0 / 200

37:56

34:51 rxd. Pull-ups in 2’s, pronated grip to 30, then 20 supinated grip. Pushups in sets of 5 to 40, 3 sets of 4, then sets of 3 until the end. Squats in sets of 10 with a 6’ walk between. Rows 3:56, 4:06, 4:13

37.11 RX

18:20
Scaled to 50% on all

M/59/6’2”/230

31:38 RX :|

29:32 rx

26:15 Rx’d

28:45 with 800m run sub for rows

M50/5'5"/155

Cut in 1/2 & subbed 400m runs for rows..

14:10

40:25
Pull ups: 10 strict / 40 Curl pull ups 

46.05 subbed 25 pull ups and 25 band assisted pull ups 

30:20 RX

As rx’d, 28:50.

Rows were 3:56, 3:59, 3:53.  Uncomfortable but not too gassing.  Pull-ups in sets of 5.  Push-ups in sets of 8 until 80, then mini-sets of 5.  Just tried to bite down during the squats.

46m/5'10"/180

46:35

51:55

Sub 4:00 1000m row

Black band pullups. Focus on blades down before pull.  Next time,  black & red bands.

HoF knee pushups.

29:59 rx

Scaled 10 rounds
5 pullup
10 pushup 
15 air squat
Row 300M
25:21

22 Year old
26:25
Great workout! The last 10 pull-ups and 50 Squats were brutal. 

32:00 RX

29:27 Rx 

Rx’d 27:57

25:42 kipping pullups

26:13
1000m Row
40 strict pull-ups
1000m
80 pushups
1000m
120 squats

30:42 rx

F/44 that was a grind!  ESP after all the Turkish getups and sub’d pull ups for rope climb the day before.  Assisted pull-ups 40:59

41:17

Did 20 Supine Pull ups + 30 strict pull ups. Ran instead of row. Ran out of time on the second run finished at .15 mile. total time was 29:45

41’02

M/41/6’3”/215

Trying to get back into it... 30:20 Rx

28:26
Run 800m

37:53.43
Machine assisted pull-ups 
Incline push-ups

Fiancí© Rx 31:50

Brutal after almost a week off!
Rx except banded pull-ups 
51:18
Couldn’t do anything even close to unbroken except rows

M/31/5’9/175

29:56 Rx
Strict pull-ups tough after rowing like usual, mostly singles. 

Deloading for the race.  Scaled to:
500m row
20 ring rows / lay-to-stand rope climb
500m row
35 box push-ups
500m row
50 squats 
20:35

M/57/6'2"/176
29:44 Rx
Kipping pull ups, strict push ups, strict squats (squats unbroken)
Push ups, as always, was by far the slowest segment....

M/32/5’10’’/ 193lbs 
35:07
Awesome workout 
Everything unbroken..

M/42/5'4"/148lbs
As Rx'd
28:53

31:20

32:08
25 strict pull ups
Everything else rx

D
28:06
25 ring rows
50 push
75 sq

M/36/5’9”/190lb
38:28
Scaled pull-up for jumping chest to bar pull-ups... don’t have a good rig or pull-up bar.

32:53 RX

32:53 RX

Fun workout. Finished 25:37 (rx)
Row splits 
3:52
4:08
4:15

55:32
row 1000
50 toe nail box assisted strict Pullups
1000m row
100 push-ups
1000m row
150 squats
I suck at strict

27:47 RX 

35:05. Pull-ups only 1 strict Rx :( and 49 strict band-assisted. Rx everything else. Usually I feel sore the day after a workout, but I actually started feeling sore when I headed north of 60 strict push-ups. Ouch everywhere.

37:38 m/183cm/42yrs/94kg RX
3000 WITH AVERAGE 4MIN PER 1000
PULLUPS 
15
15
10
10
PUSHUPS
30
25
25
15
5
SQUATS 
50 
30
30
20
10
10
CRAZY 

M/44/6'2"/185#

Rx'd 
35:44...kept all 3 rows just under 4 mins each

30:08 holy cow that was good 

38:00 rx 

Scaled to 30 assisted pull ups, 100 push ups (30, 25, 15, 10, 10, 10), 100 squats. Did rows as Rx. 
26:10. 

34 min Rx

On my 53rd bday..scaled 50 pull ups to kipping, rest RX, 37 min 10 secs

29:33 RX

M/51/6’0/190

24:50

57 / 168

as rx'd

27:19

28:58. At home, subbed 1 mile bike for row. 

31:16
Subbed bike for row everything else RX. 
Squats were unbroken & possibly did extra. Pretty sure I counted 50s & 70s more than once trying to talk to my daughter at the same time. 🤣

26:13
Sub: 1,000-m rows with 800-m runs

29:29
55 rx push-ups, 45 scaled on knees

31:21 Rx 

29:18 RX

Sub:
For time:
Row 1 K
10 rounds 5 pull-ups, 5 strict push-ups, 5 squats
Row 1K
10 rounds of 5 strict push-ups and 5 squats 
Row 1K
50 squats

31:56 avg hr 154, max 184
Male 58, 179 lbs

39:22

33:57 rx’d 

subbed airdyne for row, .65 M (grossly 3000M), all else as Rx, 26:50.

Scaled to 25 pull-ups, otherwise rx
21:33*
*forgot to start my timer, so 21:33 after the pull-ups

Rows btwn 99 and 102 strokes, about 63 cals each.

31:11 maintain a steady row 26/27 strokes/minute, pull-ups were and are a weakness. 

38:58 

40 cals elliptical trainer (level 12) in place of 1000m rows
31 minutes

The timer did not start!! I must have hit the button 2x (start/stop) at the very beginning. I didn't notice this until I was halfway through the 2nd run, and there was no way I was about to do another 50 pull-ups. So the time is based on the TV: started at 8:34 and ended at 9:05.

31:37 Rx 

26:08

First wod since almost a year of bodybuilding 24:44

28:31 rx

34:14 RX

28:38 Rx

Subbed 3000m on assault bike for row
else as rx
40:33
m/49/175

34:33 Rx

I’m toast from yesterday..

31mn05sec RX 
Not easy when you do it alone, you want to stop before the end. I should find a partner, in Brest (FR). Good luck to everybody !!

I get asked regularly “how many eggs are safe for my child to eat?”  It’s no surprise based on the current medical recommendations (which clearly need to be revised). 

Here’s a current handout for parents which misinforms them on low fat dairy and restriction on eggs. No wonder people are confused. 

https://pediatrics.aappublications.org/content/117/2/544

The AAP and AHA recommend that children over 2 years of age (opt 1 year of age) have nonfat or low-fat milk. 
https://pediatrics.aappublications.org/content/117/2/544

This recommendation has always been embarrassing to me. In fact, I inform all my patients (at their 2 year visit) of the current recommendations, and why they don’t make any sense at all. Why they are just wrong. Fats are essential for children. Their developing brains need fat. Fats are needed for hormones. I recommend NOT switching to low fat milk and low fat yogurt. Limit the sugar and processed foods, not the healthy fats. Eat eggs. And butter. 

I have a question about the rowing machine. I keep around 30 spm, but my speed is always low. the fastest I can make is 3min/500m, and that is going at top lungs. 
I normally have the damper at high numbers (9-10), because I notice that going lower makes my time even worse.
Any recommendations?

M37, 76kg. Stamina not so bad, I can run 5k in 22mins.

28:30 RX

Rowing: I will have most of my athletes complete the entire distance on each row effort. 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 new or is likely to row the initial 1,000 meters in over 5:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.

Strict Pull-ups: I consider the volume of this movement to be relatively high and made more difficult when following a 1,000-m row. For athletes that can perform strict pull-ups, but the volume of 50 reps is too high, I will reduce the reps to help maintain consistency and range of motion. Another option is to set a time duration to complete pull-ups. For example, I can set a 5 minute timeframe for athletes to attempt to complete the 50 reps. For athletes that cannot perform strict pull-ups, I will modify the movement to a band-assisted variation today. The prescription of this movement modification is a change-up from the previous two pull-up workouts. In rare instances, where band assistance does not allow the athlete to achieve full range of motion, I will modify the movement to a banded lat pulldown. 

Push-ups: I consider the volume of this movement to be relatively high. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps to help maintain consistency or give a 5-minute timeframe to attempt to complete the 100 reps. For athletes that cannot perform push-ups, I will have them perform push-ups with a band attached to a pull-up bar and the looped just above the hips or perform push-ups from the knees today.

Air Squat: I will have nearly all of my athletes perform this exercise as prescribed. I will reduce reps for athletes where the volume is too demanding and still focus on achieving the best mechanics possible through a large range of motion. In some special situations, I may reduce the range of motion or squat to a target to keep mechanics sound.

Workout Modification: I will likely need to modify this workout in my group classes due to rower availability. A partner variation will be my first option, performed as follows:
Partner 1 completes a 1,000-m row while partner 2 performs as many strict pull-ups as possible. When the row is finished the partners switch movements. Athletes will continue in the same fashion for the push-ups and the air squats. I will advise athletes to not exceed the prescribed rep range on any of the gymnastics elements.

Intended Stimulus
This is a chipper with no place to hide. Your stamina in the gymnastics movements will be greatly challenged. That is where you should focus your effort today. Set yourself properly so that you can keep the movement strict and controlled, and so that you can keep moving. This means you will need to  moderate your effort on the rower. The difference between a 3:40 1K row and 4:00 1K row, is just 20 seconds, but the first will destroy you and the second one won't. Those 20 seconds will be lost in the subsequent pull ups immediately, slowing down the gymnastics too much. Today let's really prioritize the stamina aspect of the gymnastics movements, push it there. One line of thought is to break up your sets more conservatively than you think you should, and to keep yourself accountable to a very short rest time. Athletes modifying movements should aim to preserve a large volume of reps. We want a strict chipper with 3000 meters of rowing thrown in the mix. Chip, chip, chip away!
.
Option 1


For time:
1,000-m row
50 strict banded pull-ups
1,000-m row
50 rack push-ups
50 plate push-ups
1,000-m row
150 squats




Option 2


For time:
800-m row
40 box pull-ups
800-m row
80 box push-ups
800-m row
120 squats

This article points out that thirty-five years ago most physicians were not comfortable with preventative medicine, leaving the individual to make up their own minds about a change in diet. Hmm, seems not much has changed.

took me 34:34.  I had to do the pull-ups in sets of 3 and 2.  I used the cage (all the alternate grips) rotating through each one.  I did the pushups in 25/25 then sets of 10 until completion.  I did all 150 body squats in 1 set.  Wow...brutal.  

50 strict pull-ups after 9 legless rope climbs the day before? That’s gonna be rough. 

Scaled version for us dinosaurs? 58 yo

Well, that’s gonna take awhile on my 58 yo bones

Globo scale: As Rxed.  Hand Release Pushups and prisoner squats (no swinging of the arms to assist the squat).  If no rower, run 800 meters per row (track,  outside or treadmill with slight incline).  For an additional challenge use,the new Army Combat Fitness Test standards for the pushups.

What is an assault bike equivalent for the row?
Thanks

Champions Club Scaling Notes

RANT: 
This is Just A Workout if I’ve ever seen one. And if I remember correctly, the version of this came up early in January without the rowing. Just come out of it alive, I say.

I SHOULD TRY THIS RX’D IF: I can finish the pull-ups and push-ups in sets of 5, and have a half hour to devote to a workout

ORGANIC SCALES:
Strength — slow squats and push-ups down, and decrease the rowing distance into more of a sprint
Stamina — I mean, if this really isn’t enough for you, you could do all 3k of the row last
Endurance — 5 strict pull-ups, 10 push-ups, 15 squats, 100m on the row. Amrap in 20 minutes or so
Flexibility — lower on squats, ring/deficit push-ups.

NEUROLOGICAL SCALES:
Coordination — kipping pull-ups, focus on the fall back of the row
Accuracy — keep rowing splits even, hit same ROM spot for pull-up, push-up, squat
Agility — the Cindy-style endurance scale above would be good for agility also
Balance — slow squats, push-ups on rings, running instead of rowing focusing on a fall

GROUP VERSION:  400-800m run, split up pull-ups and push-ups however strategized (Ricky Reps on pull-ups), and squats done as rx’d before last run

WARMUP:
L-sit — because Coach says
Jump rope — always and running prep
[insert thing you suck at]
[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Tough but hard to hit at a really high intensity unless scaled