CFWUx2
22:15
HS 4 sets
Plank 2 sets
Ring hold: 3 sets

17:09. Sub 50r each round of (30sdlhp@20kg, 20 split jumps), wall HS in 3 sets, fist plank in 2, ring holds in 30/20/15 second bursts.

subbed 400m run for row

18:59

19:01
TRX

13:27 
Handstand against the wall

21:21 I think. Freestanding handstand accumulation took almost 7 minutes but I got some good solid long holds in the :15-:20 range! Forgot to look at the clock when I finished so I had to add my final row time to when the time I saw when I started rowing.  Very tired I guess!  Rows 1:53.7/1:59.4/1:54.9
Left shoulder started hurting toward the end of the ring supports all :10 second holds with less than :10 rest between. Tried to do a slight turnout the whole time. :40/:30/:30/:20 high plank. 

subbed 500m run for rows

16:27

14:16 Rx 

16:41
No rower, so subbed 50 SDHP for row. 

안양공식인증지부 크로스핏힘
Time: 14:59 
HSH 1:57+3, Row 1:44, Plank 1:30+30, Row 1:48, Ring 10ì´ˆx12, Row 1:47 
강경택 45세 180cm/90kg

17:30

Did this today with my friend at Morrisville Community Crossfit in Durham NC. She did it in 15 something, she did the HSH and plank unbroken. I was 17:07 with a minute HSH and plank then 2 sets of 30 sec to finish the 2 minutes. For both of us the ring supports were in much smaller sets. That chest burn! 

18:19 
3rd round L dir hold for 100 sec 

Another way to put it is this:

Mechanical Work is not simply Force x Distance; that is just an approximation. The precise equation is:

Work = Force x Distance x Cosine of the angle between the two.

Proper technique is all about getting the angle between the force applied and the direction of movement as closely aligned as possible (making the cosine of the angle = 1.0, instead of something less than 1.0)

Virtually every coaching cue is directly or indirectly an attempt to get the athlete to apply the maximum amount of force in the direction of the desired movement (by making the cosine of the  angle = 1.0, and allowing none of the force to go to waste). 

Sometimes this means getting the knees out of the way, so the bar can go straight up. Sometimes it means pushing through the middle of the heels, so the maximum force is straight up, not up and forward. Sometimes it means keeping the bar in (making the bar path closer to vertical) etc.

Inefficient movement occurs when the angle between the force and the desired movement is greater than zero (making the cosine of the angle less than 1.0). The force is applied but it is in not all in the right direction.

If you want to see this phenomena clearly, consider climbing a pegboard. The inexperienced athlete pushes on the wall with his or her feet (which is a horizontal force, while the desired direction of movement is vertical). The experienced athlete knows (or behaves as if he or she knows) that as much force as possible needs to be applied vertically).

Handstand holds against wall.
Row subbed for 50 SDHPs and 50 swings with a 20 kg kettlebell.
HS hold 1:44-0:16
Plank unbroken.
Support 0:46-0:30-0:30-0:16
20:47
42/1.78m/77kg

24:20. RX

That was no joke

M/ 45/ 135 lbs
HSPU unbroken
Row < 2:00 Pace
Plank hold 1:40+ :20
Row < 2:00 pace
Rings support on rings done in 4x :30 holds
Row well under <2:00 pace
Ring Hold was hardest as I was really feeling it my chest as well. 
Good workout.
Completed in about 16:45 months including all transfers and setting up tower each time and having to wait for rings

21:35 Rx

M/57/6'2"/179
16:10

15:05

45 lb overhead plate hold (2:00)
Plank (1:00, 1:00)
Dip bar support hold (0:45, 0:25, then lots of 0:10 - 0:15 efforts...)

14:26 
Used dip bars instead of rings

Where do we find scaling? Been awhile since I was on, and it used to be included in the WOD description.

M/42/5'4"/148lbs
Handstand hold against wall 
16:42

15:28, I hung cable crossover handles from dip bars as a substitute for rings.  All else as written.

16:10 Rx. Should've pushed harder on the rows maybe. 

Subbed holding a 45 lb. plate for 2-minute handstand hold. Subbed support on dip machine for 2-minute support on rings.

12:21

Wall hand stand 30 sec and rest 30 sec *4 sets
1:50 row 
Plank 1min * 2
2:00 row
Ring supports 20 sec. 30 sec rest *6 sets
2:15 row 

M/34/140
9:02 scaled
Plank slit into two sets
Scaled: HS against wall
Subbed dip bars for ring support as no rings

14:10
2-minute handstand hold Practice
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings practice
Row 500 m

19:47
Wall handstands
Parallel bar holds

19:12 completed 06/19/2019.
Wall-facing HS hold 1:00+0:35+0:25.
Straight-arm plank 2:00 unbroken.
Ring support with straight arms locked out: 0:30+0:20+(0:10 x 2) + (0:08 x 2) + 0:06+ (0:08 x 2) + (0:06 x 2).
Rows: 2:12, 2:10, 2:03.

17:20 (1:55 row pace)
HSH 1+30+30
Plank 2
RS 1+20+20+20

17:44
1min Freestanding HSH
1min Wall Assisted HSH
Unbroken Low Plank 
20sec at a time Ring Dip Support 

Changed to accumulate 2 minutes in as few set as possible 
Pike hold, off counter (2 sets) used push-up bars to save bum wrist
Row 500m
Plank hold (1min off elbows & 2 sets off hands)
Row 500m
Leg assist support on rings (5 sets)
Row 500m
18:04

20:24
Handstand
1:00
:30
:30
Plank
:30x4
Rings
:30í—2
:20í—3

RX - 18 minutes. I’m return a funny a CrossFit 

17:25 Rx

M-42-69-170#

17:50 RX

Handstand hold against wall
Subbed 400m run for row

14:51

M/6/190/51

14:05 HS against wall.  

14:45
HS Holds against wall
Everything else RX

5’8” / 164 lb / 20 / M

15:35

Handstands on wall and supports on dip bars I could definitely been quicker to get to. Been off the CrossFit wagon a few weeks due to injury, feels good to be back!

M/44/6'2"/180#

HS hold with feet against crossbar of Smith machine the rest as rx'd 
13:26

Handstand hold against wall all else as rx 14:04

14:37
Subbed 400m run. Handstand on wall

Here are some thoughts on scaling this one:
Handstand Hold: I consider the prescribed variation to be a freestanding hold and I know that most of my athletes will need to modify. When scaling, I will look to utilize a handstand variation that allows for an initial hold of at least 30-seconds. The main variations I will use are: 
1) Handstand hold, back to wall.
2) Handstand hold, facing wall.
3) Partial handstand hold, facing wall.
4) Piked handstand hold from the box. 
5) Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 

Plank: The main focal point will be on maintaining an active shoulder and a stable midline. I will look to utilize a variation of the plank that the athlete can hold for at least 30-seconds.  Check out the graphic associated with the workout of the day from 190409 to get a visual of some plank variations to utilize. To scale the movement, I will have athletes reduce the time to accumulate or perform a straight-arm plank variation with hands on a raised surface. 

Support on Rings: This a fairly long time to hold a support position and will be made more challenging when following the handstand and plank holds. I will keep this fatigue factor in mind when it comes to scaling the time to accumulate in the support position. As with the handstands and planks, I will attempt to use a variation that allows the athlete to hold for about 30-seconds, on the initial attempt. When modifying the movement, the main variations I will use are:
1) Ring support with band assistance
2) Ring support with feet on the floor and in front of the body. 
3) Support on a stable surface. 
4) Support with feet on floor and in front of the body, with hands on a stable surface. 

Row: I will have nearly all of my athletes row the entire distance today. I will scale on an individual basis, if needed. 

M/6’3”/215

14:49 hard on the wrist 

14:10 Rx’d, HS against wall

Subbed Run 400m for Row 500m.  With 20# weight vest, 14:30.

HS hold and plank hold unbroken.  Ring supports were rough, though - had to break these every 15-20 seconds.  Runs were all around 2 minutes - tried to stay light and quick, and not let the vest drag me down.

46m/5'10"/180

57 / 169
started on rings due to lack of enough equipment
did feet elevated plank for handstand hold due to should replacement
ended with toes and elbows for plank

14:26 total time start to finish

14:04 rx’d 

15:47 hs against wall and subbed 30Cal airdyne for row as I don't have a rower 

14:23
2-min handstand hold against wall (Unbroken)
400 m Run
2-min Plank hold (Unbroken)
400 m Run
2- min support on Perfect Push-up handles on stools (1min/40sec/20sec)
400 m Run

20:35

Assisted handstand. Couldn’t hold any exercise for whole 2 mins. 

14:28

Handstands on wall; Hollow holds on normal dip bars; else as RX

15:47. Handstands on wall

13:35
Row times: 1:45/1:49/1:50
Handstand against wall
No rings so subbed bar dip hold
I did all holds in 2 sets - 1:20 then :40 w/ about 20 second rest between
The rest of the time was transition on & off rower

14:49

Support on bars. Held first handstand for 1:08, a record for me.

Subbed 20cal elliptical for each 500m row

12:53

Really felt the abs raging on the ring support / hollow.

14:25, subbed runs for rows. 1st wo in a while after getting sick

18:33
Handstand holds against the wall.
5 tries to get 2 min each in the handstand and rings, 1 for the plank.

Modified: handstand from box, 15 sec holds on plank w/ 5 sec rests, 70# assist on dip machine 15 sec w/ 5 sec tests. 20 mins

16:33 Rx

16:32. Handstands against wall. 

15:22 Rx’d. Bad idea doing a Snatch Bear Complex first. My traps are destroyed 

15'00.. It was my first try with Handstand hold, 2mins Is really harder than it seems! 

14:33
Handstand hold against wall.

M 36/5’8”/165#

13:10 Rx

13:25 scaled

used the handstand scaling option with the toe touch from dotcomscaled on instagram, thanks Juan:)

14:30

Did 2 min plank for all 3 rounds
15.02 min 

For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

16:47 RX

INTENDED STIMULUS.
.
Application day! Today we apply what we learned four days ago in 190615. In that workout we had a much more challenging hold: the L-sit. Here we have three holds in which we have much more capacity. This means we will be able to do them in longer sets with fewer rests than we did for the L-sit, but we will still earn core fatigue. The rowing will get a lot more interesting. Today you will be hit metabolically. In other words, this will get sweaty and pretty intense. Because of this, your task for those holds will be to create tension while staying relaxed, a difficult yet achievable combo. Athletes modifying the movements or athletes who did not do 190615 should choose modifications that allow them to complete the holds with at most 3 breaks. Modify the distance on the rower so that you can do all three sets under 2 minutes. Aim to do this workout under 15 minutes, and see how close you can get to 12. 


NOTES 
ON HANDSTAND
The standard here is freestanding. A good, solid freestanding handstand hold.


ON TECHNIQUE
In gymnastics shaping is the objective and the purpose. Make sure today you set yourself or your athletes up for success. Create contexts in which they can have stacked and hollow positions for the holds, don't let them/yourself hold shitty positions for time, that is not as productive. Scale them right!


OPTION 1
For time:
2-minute handstand hold forearm box assisted or reach handstand
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m


OPTION 2
For time:
2-minute handstand hold on the wall
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on boxes or matador
Row 500 m


OPTION 3
For time:
80-second hollow body wall hold
Row 400 m
80-second plank hold
Row 400 m
80-second support on boxes or matador
Row 400 m


MANTRA
RELAXED TENSION!

The primary tragedy of the diet-heart hypothesis may not be its genesis, but its durability. As Kendrick noted, the link between fats and heart disease was not entirely without basis - Keys had observed associations. But it was without a compelling mechanism to explain WHY eating fat caused heart disease, beyond the intuitively appealing but scientifically unsupported claims like the "clogged sewer pipes" analogy.

If the Diet-Heart Hypothesis had been recognized for what it was - a single hypothesis on the origin and cause of heart disease, which deserves to be tested on an even playing field against other hypotheses backed by similar levels of evidence - it might have helped accelerate our understanding of heart disease by stimulating a vigorous scientific debate. Of course, most of us here know this is the opposite of what happened.

Follow dotcomwarmups on Instagram for warm-ups:
GENERAL WARM-UP
2 rounds:
1 minute of rowing
20-sec hollow hold
20-sec arch hold
Push up to side plank, 5 per side

SPECIFIC WARM-UP
Row
"Pull, Pause, Punch Drill"
- Pull to finish position.
- Pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed.
- Punch hands forward and pause with them just past the knee.
> Perform 5 cycles of drill, plus 30-sec of rowning

Support on rings
30-sec support on boxes
10-sec support on rings

Handstand hold
30-feet high hip bear crawl
3 sets of 1 wall walk + 10-sec handstand hold
3 sets of 1 wall walk + hip shifts and hand lifts, alternating

Okay enough already.....

Let’s get back to some CrossFit and some Hero Wods. 

What does support on rings mean?

Globo scale: sub 400m runs for rows.  Track, outside or treadmill with slight incline. If you have rings use them for the ring support holds.  Otherwise a TRX or similar appratus will do (hang it from a pullup bar).  If no rings or TRX are available sub a L- sit hold  for 2 minutes (not hanging), or as a last resort hold the top of a bar muscleup for 2 minutes  (dont rest your chest or stomach on the bar).    For handstand holds you can sub holding two heavy dumbbells at lockout for 2 minutes. 

Champions Club Scaling Notes

RANT: This is one I would consider Just A Workout. Just keep the rings close enough to the ground so you can tip toe if your shoulders are rolling in too much and need some help.

I SHOULD TRY THIS RX’D IF: I can do a 20 second ring hold and handstand hold. And have a rower.

ORGANIC SCALES:
Strength — shorten the distance on the row and add time on holds. Rest before the row
Stamina — do the row all at once, beginning or end
Endurance — scale static holds so you can go for 2 minutes straight
Flexibility — your wrists might be feeling a little joocy after this one, so do some wrist mobility before or after.

NEUROLOGICAL SCALES:
Coordination — handstand walk, burpee, muscle-up subs, respectively
Accuracy — even splits on the row
Agility — coordination scale (maybe kipping hspu instead)
Balance — as is

GROUP VERSION:  as is, run 400 instead of row. Mix up the order so almost everyone gets a shot at the rings

WARMUP:
Jump rope — always
Kip — overhead and hanging with global extension/flexion
Squat — row prep
Hollow hold — midline prep
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Hitting the run/row fast could make this worse.