CFWUx1
7r
Last 5 pistols after buzzer

8 rounds + 2 dips

4 2/3 rounds + 7 pistols

6R+18r. L ring pulls strict and as L as poss. Ring dips werea little kippy backend. Alt pistols.

ring assisted single leg squats
10+11 reps

RX 
6 Rounds + 13 Reps

As rx'd, 10 rounds.

Did the L pull-ups strict, but had to lower my legs between most reps.  Did most sets unbroken.  Broke ring dips mostly 6-4, 5-3-2 in later rounds.  Pistols slow and steady.  Aidan (7 y.o.) did this with me for the first 10 minutes, with assisted (lightest band) pull-ups, burpees, and air squats, and got 7 rounds in 10 minutes.  He could have done the first round or two of pullups without a band, but then he would have burned out.  We went with a light band to keep him fresh and moving well.  We did burpees so I wouldn't have to watch his push-up form.  He tried some pistols but doesn't quite have the balance (and maybe the strength) yet to do these.

46m/5'10"/180

5 rounds plus 10 reps rx’d. L pull-ups strict and unbroken. Ring dips very strict except 1 rep I kipped a bit for lockout. Broken into 3-5 sets each round. Pistols alternating legs in street shoes. 

10 rds + 5 L-Pull-ups in rd 11=305reps Rx’d

Rx with string ring dips per the video

308 reps total (10+8)

4 rounds plus 21 reps 

M48/170
Dotcomscaled
9 rnds 5 toe nail single leg squats
Rnds of
3 l-sit pull up
6 ring dip
10 toe nail single leg squats

4 + 16

8 rounds + 1 pull up rx

8 rds, full set of pull ups and dip bars.  Assisted single leg squats using a bench switching legs every 5 reps. 

F/44
8 rnds
5 assisted strict pull ups
10 assisted strict dips
15 pistols

4 rounds.

Orange band pullups. Focus on blades down before pull. Some sets broken, stay.

Gray bar dips. Some sets broken, stay.

Single leg squats to sit on 20 inch box.   Alternated legs every five reps.

6 rounds in 13:45
I ran out of time.

Completed 2019-04-24
dips on bars, 1 leg squats to box
174 reps

10 rinds + 4 single-leg squats
Rx

8 rounds + 5 pull-ups, 10 dips
Scaled version Tuck Pull-Ups, Bardips, assisted leg squats

9 rds exactly - scaled to 3 L-pull (mixed grips), 6 kipping ring dips & 9 single-leg squats to 20" box w/ quick sit at bottom. First time doing this since knee surgery and feels much better.

4 rounds minus squats on last
Was a killer
Did bar dips after first round
Broke squats into 3 sets of 5 each leg
Did bent knee L pulls on last round

7 rds Rx

7plus 18 reps

8 rds +5reps Rxd

Still feeling little tired
Scaled to 5 rounds (not timed)
5 ring rows
10 ring dips, feet on floor
15 pistol to 16” box

5 jumping-pull ups
5 Toes to bar 
10 ring dips
15 single-leg squats with support 

4 rounds 10 reps 

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

Post rounds completed to comments.

7 + 12 = 222 Rx
Had a glitch and it ended up posting on Wednesday’s wod, apologies. 

To all the program haters... knock it off.   Programming the focus on basics has vastly improved the fitness of all those adhering to mainsite.  Case in point; nailed my 1st bar muscle up today.   Hit a single 3 times,  then strung together 5 in a row.  Couldn't have been happier being fitter near 40 than I was as a 22 year old marine infantryman.

Today's wod
7 rounds plus 5 l pull and 5 dips.  220 reps rx

12 rounds + 5 l-sit pull-ups + 10 dips

Subbed ring dips with bar dips (no rings), and used a knee high box to help with the pistols

Band assist pullups (25#)
Dips (slight floor touch)
Pistols (holding dip bars for sliiight assist)

6 rds + 4 pullups

8 rounds plus 5 reps

5 Strict L Pull Ups
10 Standard Dips +20# DB
15 Pistols

13 Full Rounds + 5 L pull ups + 8 weighted dips 

Then 100 sit ups

Then 3x3 DL @ 285

29/M/165/5’8

Poor post, with all respect friends, but post a post on the Crossfit page for everyone referring to a study in mice, where they declare that excess fructose would produce fatty liver seems irresponsible, the message would be: Do not eat Fruits in excess? At some point do they refer to the level of activity to which these mice are subjected? What do you mean by an excess of fructose? Let's be responsible, let's give correct messages based on concrete evidence.

Pablo Espejo
Sports Nutritionist

5 Strict Box assisted pull ups
10 toe assisted Ring dips
15 alternating pistols
finished 5 rds plus 3 pu

3 strict L pull-ups (alternated grip)
6 kipping ring dips 
9 pistols to a 16" box
14 rounds + 2 reps 

6+5 L pull-ups. Done as RX, but went slowly and deliberately. I’ve had a shoulder and knee injury from jiu jitsu in the past year and pistols and dips are still sketchy. The movements felt good, my right shoulder is still a little stiff, but all went well. 

8.12 rds

5 strict L pull ups
10 strict ring dips
15 one leg sqts to 16” box

M/6/190/51

5 rounds + 3 pull ups ( knee up) 

Sub’d 5k run

5’8” / 164 lb / 20 / M

13 rd plus 5 pull-ups 

Subbed regular Dips cos no rings here

M/42/5'4"/148lbs
As Rx'd
13 rounds

5 l-sit pull ups
10 strict dips on dip bar
15 one legged squats to 18" box
9 rounds plus 10 reps

57 / 168

Shoulder and hip replacement so I subbed hand release push-ups for the ring dips and single leg squats down to 16" bench. 

12 rounds completed

Strict pull ups not L. 
7 +2

8+2, bar dips because no rings. 

M/57/6’2”/175
7 rounds exactly

Pistols scaled to ~18” bench butt taps, otherwise RX’d

5 rounds + 5 L-sit pull up. Rx 

8+5+10+6. Subbed 24” box step up for pistols. 

AMRAP 20:

5 L Pullups
10 Bar Dips
15 pistols to 16in box

8 rounds + 23

8 Rds + 5 pull-ups + 6 Dips

AMRAP 20mins
5 strict L-sit pull-ups 
20 dips (btwn stools-no rings)
15 pistols 

The pull-ups seemed to be the easiest part today. Pistols are getting better can get down to at least parallel now, & a little lower on the right leg. 

10 + 11
Scaled Reps 3, 6, 9 
Rx Movements 
Kipping Ring Dips!?!?!?!?! It didn't say strict?!?!?! So I kipped. 
Still tried to make them as pretty as James's though. 

6rnds

8 rds 11 reps. Rx but used 14 " box for pistols.

8+9 rx’d 

M/31 
6rds + 6 One Leg Squat -  201rpz

10 rds + 17 reps 

Single legs squats to 16” folding chair 

5 strict L pull-ups
10 assisted ring dips (feet on floor, pressing to fully extended off the floor)
15 assisted 1-leg squats, alternating (down to seated on 13" box)

9 rounds + 5 LPU + 6 Dips

Scaled to h-pull-ups
Pistols to an 18" high target (thigh above parallel)
9 rounds + 5 pu
Completed 10th round in 21:15

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?

6 rounds + 11 reps

Did single-leg squats with a box assist otherwise Rx’d. L pull-ups were by far the easiest component for me. 

9 Rounds

Scaled to rounds of:
5 band assisted pull-ups
10 band assisted ring dips
15 bench assisted single leg squats

9 rounds + 5 pull-ups + 9 dips 
2.5 lb plate under heels for pistols

20 min amrap
5 strict L pull ups-
10 strit ring dips
15 alt sgl leg sqts using 20" box
Left the ego at the door, L pull ups were toes pointed, almost all singles. I've been doing knee bent, so I decided it's time to stop hiding and get to work.
Strict ring dips, no movement, feet a touch in front of body.
I suck at pistols, all as controlled as best I could
4 rnds plus 5 pull ups/3 ring dips
m/49/175

As luck would have it, I worked on strict dips, strict pull-ups and pistols yesterday. 
Today, I completed the CrossFit Linchpin WOD: Front Squats: 2, 3, 5, 10, 2, 3, 5, 10, all reps at the 10 rep load. I kept it light at 105 lbs.

6rds + 15reps (195 total reps)

Did strict ring dips.

Dear friends, and what about stevia. In fact I don’t eat sugar, fruits, only the read ones, but I still consume Stevia and until now I didn’t found any study about I, so can you comment? Many thanks.

M/32/78kg
13rds 5 reps RX
Wow that one hurt, in a good way! 
Evil is right though...

M37, 76kg 
Let me start with the excuses:
1) I've been sick for a week, so no WO since Wednesday.
2) No rings in my gym
3, 4, 5) I can't do a pistol to save my life!

Said this, I was able to complete 6 full + Pull ups and dips.
I did dips on the parallel bars as low and strict as possible.
And I subbed the pistols for Single leg squat to box (sitting on the way down, I know, kill me now!)

Felt great though!
Cheers

Champions Club Scaling Notes

RANT: 
“Chris you know what I think about symmetry”- Mama V, 10-year member at my gym and hippie lady. The only real note I have for this one is that we always strive for symmetry with our strength and range of motion. But in real life, there will always be imbalances (hence right-handed people vs. left handed people). One leg might do three more lunges than the other. We’ll live.

I SHOULD TRY THIS RX’D IF: I can do one round unbroken for each movement

ORGANIC SCALES:
Strength — slow down the movements — especially dips
Stamina — double reps
Endurance — add kipping to dips and l-pull-ups and use rolling pistols is regular one is not immaculate
Flexibility — chest-to-bar, really low on dip/pistol, and hang out at end ranges

NEUROLOGICAL SCALES:
Coordination — midline emphasis on first two movements — don’t let the spine budge
Accuracy — the L-position on the pull-up can sometimes look like a lower-case “j,” so be picky on that
Agility — alternate pistols as fluidly as possible
Balance — if subs need to be made for pistols/dips, stay on one leg/rings if at all possible

GROUP VERSION:  I like to sub ring push-ups for ring dips over regular bar dips. But having two things that take up pull-up bar space is a tough one. Stations could help with this. Maybe something like 1:00 at each station for 7 rounds.

WARMUP:
Scale — pretty good prep for the pistol, I’d say
Handstand — overhead prep
Ring hold — prep for ring folks, exposure to the rings for those who won’t use them in the workout
[insert thing you suck at]
Jump rope - always

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Way more fun than Cindy, and not named like Mary so the desire to go fast decreases

Intended Stimulus
.
This is Cindy's nerdier, more sophisticated, evil cousin. This is a high-skill, high-stamina piece. Now, even though you will be working at higher skills, let's try to approach it as we would approach Cindy. This means, we want to be moving continuously. We want to position ourselves so that we can actually push the pace in the second half of the workout. Today is a good workout to learn something very valuable: we can have both high skill and intensity. We might need to scale the number of reps or the movements to get both, and that is fine, that is what scaling is for. Choose your modifications so that you match the number of rounds (not reps) you scored in the recent regular Cindy. That will guarantee we are moving at good pace and still getting the sophistication of the evil cousin. Let's get fancy today!🔷💍💎


Option 1
Complete as many rounds as possible in 20 minutes of:
3 strict L pull-ups
6 ring dips
9  single-leg squats


Option 2
Complete as many rounds as possible in 20 minutes of:
5 strict banded L pull-ups
10 toenail dips
15 toenail single leg squats

This looks a lot like Cindy, but the more difficult movements will require a bit more strength and skill demand. I think that 10+ rounds is achievable, with a good goal for many being to complete 6+ rounds. Here are some thoughts on scaling this workout:

Strict L Pull-ups: The intended volume of reps accumulated for this movement is relatively high. Many of my athletes will need to modify this movement in order to maintain consistency and its strict nature. As a general guideline, if I have an athlete that does not have the capacity to complete 7-10 reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes 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 combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Further scaling will be done on an individual basis. 

Ring Dip: Many of my athletes will need to modify this movement or reduce reps to keep the quality high and the range of motion legit. I will reduce reps for athletes that can perform dips but the volume is too demanding. For athletes that cannot perform dips, I will provide two main movement modifications for the day: option 1 will be a band-assisted dip variation, and option 2 will be to perform ring dips with legs straight and feet on the floor in front of the body. Easier modifications, such as a jumping dip or a box dip, as well as reducing reps, will be used on an individual basis.

Single-leg Squat: Like the other movements, I expect a relatively high volume of reps to accumulate. Due to the volume and the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel or squatting to a target, while keeping the hips above parallel to the knee. Other options could be to perform single-leg squats on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a bulgarian split squat or a reverse lunge could be great options.

The demo video shows a strict ring dip, but the wod says "ring dip" (no specification on it being strict). Any thoughts on how should we do it? 

Globo scale: if doing this on dio bars, do 2/1 reps unweighted or add a 20/15lb dumbbell.  You can also do TRX dips.  All else RXed.