CFWUx2 10*45bp 10*95 5*135
39:35
145bp
Strict C2B no LSit

did 2/3, and used 55# dbs for bench press
19:56

28:41 (bench sub:
21reps @ 95
15 reps @ 100
9 reps @ 105)

20mins cut off. 45kg, Tuck ring pulls, 50 reps (30 sdlhp@20kg, 20 split jumps) x1 (50), x2 (100), x1 (50)

50#db

24:57

21:10
135lbs.

22:10

Used 135lb for bench. 
Used multiple grips for pull ups

31:59 rx
Running was the worst part for me. Broke the first round of bench into 4-3-3-3-3-2 but probably could’ve started more aggressively. Next round was 5-4-3-3, then 4-3-2 
Chest to bar L pull-ups gassed me but I could do a set of 6-8 at the beginning of each round and hold sets of 4-5 well. Last round 3-3-3 to try not to get too out of breath before the run. No asthma today but I had to walk the first 100m of the 2nd 800. 

187/40/5’9.5”

27:19
2 50# DB
L PU
Treadmill 

subbed ring pull ups as high as i could go (didn't catch the L part).  will get that next time:

19:28

80kg for first 10 bench press first round 
Rest 70kg 
Muscle failure on last rep of each round 
X1 break second set 800m 
X2 break third set 800m 
41:35

33:12

19:34 185 bench, regular strict pull ups

Scaled with 185 Bench due to lack of smaller weights LOL. Started to kip on the L c2b, but ended with 16:35. 

As rx.
29:15

Scaled to strict C2B otherwise as Rx -26:36

21/15-15/9-9/7
800m
Barbell 60kg
Time: 23:18

36 min. Rx
2 KBs (50 & 55#s) 
floor presses (no bench)

23:04
155 lb bench
400m runs

41:00 Rx 
Tried to break BP and L-pulls into sets of three but ended up being more like 5-6 sets on the 21’s & 3-4 on the 15’s

25:15 - scaled to 135# BP (21/15/9), band-assisted (purple & black) L-pulls (15/12/9) and .51 mile on bike (19/20/14 cals.).  L-pulls were horrible, lats are very fried.

Bench at 155
Strict pull ups

19:07

M/6/190/51

with 85lbs 31:38

Scaled weight to 115
Scaled to 15-12-9 strict l sit pull up
22:21

M/57/180/6'2"
21:22
Scaled due to right shoulder issues:
light band assisted l-sit pull ups; push ups with toes on 12" platform

21:14
Rx’d

3rft
21-15-9
50lb dumbbell bench press
L-sit pull ups
1000m row
25:33

Completed 2019-06-21
Subbed in 50 lb DBs and kipping pullups
27:20

Scaled to
155# BP
strict ctb
.54 runs
else as rx
36:58
after 4 days of vacation, doing nothing:)
m/49/175

in the first round i do in L ches to bar pull up in the second and 
In the third i do C2B strict. 
Tc: 22:18

28:26 Rx’d

26:44. Runs Rx. Bench press scaled to 75 lb. C2B L-sits PU scaled to one-leg L-sit banded strict pull-ups.

29:20, scaled to 115 Ibs/tuck pull-ups

M/31/5'9/180

26:39 Rx

35:51 Rx

Three rounds scaled thusly

16,9,9 BP 155#
21,15,9 strict L pull ups
3 x 800m run

23:18

Fun!

17:45
115#
Strict Pull-ups

21 min 35 sec Rx, surprisingly not as difficult as I thought it would be, I was psyched out by the set up so paced my run. In retrospect, could have done better, even if it was my 2nd WOD for today 

Scaled to 155 lbs and skipped running :) 15 min

21.32 
Scaled bench to 135lb (should have done 155), did L chest to bar pull ups on the rings in the garage as I don't have a bar, and subbed 60Cal Airdyne for the run.

23:47 Rx’d 

Gotta love a little upper-body push and pull combo! Here are some thoughts on this one:

Bench Press: I consider the prescribed weight to be on the heavier side of moderate and very doable, for many, when arranged in this fashion. I recommend scaling the load if my athletes can’t perform over 10 consecutive reps at the prescribed load. If their max capacity is less than 10 reps, it could lead to this being a very bench press dominant workout. With that being said, if they can hit some bench presses with the prescribed load and have a goal to attempt this workout as prescribed, I might let them give it a try. I’ll encourage these athletes to break up reps into small sets, early in the workout, to avoid premature muscle failure. A general rule I’ll coach my athletes, in this category, is to do no more than approximately 1/3 of their max capacity in any single set. For example, If their max capacity is 9 reps at 175lbs, I might recommend they only do sets of 3 reps, with quick rest periods, to achieve the rep goal for each round. For athletes that cannot bench press the prescribed weight consistently, I will have them scale to a load that will allow for no more than 2-3 quick breaks on each round. 

Strict L Chest-to-Bar Pull-ups: The volume of reps accumulated for this movement will be very challenging. 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 chest-to-bar pull-up or an L chest-to-bar pull-up with one leg tucked and the other leg extended. For athletes that cannot perform an L chest-to-bar pull-up, they will modify the movement to either a band-assisted L chest-to-bar pull-up or a combination of band-assisted strict chest-to-bar pull-ups with a 20-30 second L hang variation after the completion of the set. Further scaling will be done on an individual basis. 

Run: I will have most athletes complete the prescribed distance. If 800 meters will take longer than 5:00 or if an athlete is not prepared for the total volume, I will reduce the distance to 400-600 meters on each effort. 

Equipment Considerations
Bench Press: Attempt to have spotters available at all times, even if this means that athletes need to share a bench. If benches are not available, this movement can be modified to movements such as a barbell floor press, dumbbell floor press, or a dumbbell bench press with the athlete’s back resting on a medicine ball. 

24:49
Subbed banded pushups (blue band across back) and banded l sit pull-ups 

57 / 169
105lb on the bench press
1km row sub for runs
21:44

20:48
21-15-9
Bench press (65#)
Strict L- pull-ups 
800 m run
Scaled the BP to go unbroken, 21 was still tough.

Then  a little random  accessory work:
21-15-9 Incline DB bench press (20# DBs)
10-10-10 Skull crushers, hammer curls, & tricep extensions (15# DBs)

23:30 Rx 
Unbroken Bench 
Sets of 3 LPU, stayed more consistent than I thought I would.

Scaled to 2 x 48lbs dumbbells; rest Rx

23:47

24:42 scaled

165lbs on bench press
15-12-9 of chin over bar Lsit pull ups

Interestingly enough, the Citgo executives detained in Venezuela were fed only "rice and pasta" and became pre-diabetic and hypertensive, despite losing tens of pounds. A calorie is NOT a calorie!

Sesin, Carmen. “No End in Sight, Families of Citgo Executives Jailed in Venezuela Push for Answers.” NBCNews.com, NBCUniversal News Group, 19 June 2019, www.nbcnews.com/news/latino/no-relief-sight-families-citgo-executives-jailed-venezuela-seek-answers-n1018071.

30:59 rx’d 

Modified/scaled with 65lbs dumbbell bench press and branded strict chest to bar L-pull-ups 

22:14

Scaled to 115# and ring rows, body parallel to the ground
20:36
Then concluded w/ an additional 12 bench and 12 ring rows

29:40
Scaled to 155 lbs

Shoulders were still smoked from yesterday's thrusters. They were my limiting factor. I needed lots of rest on the 21/15 bench sets.

21:54
Scaled the bench to 135 lbs and regular strict L pull-ups.

21-15-9
DB Bench Press @ 22.5kg
Banded pull ups 
800m run
20.13 min

INTENDED STIMULUS
.
This is what we crossfitters love. This is a well-rounded classic piece. It just has it all. We have a pressing movement paired with a pulling movement. You pass from lifting weights to gymnastics to mono-structural work. Upper body and lower body are in here, with a heavy dose of core. All in a 21-15-9 schema that really favors intensity. Especially because the run is at the end so you might as well push it like a maniac. Keep a few things  in mind. The weight on the barbell is heavy but it should be something you could do 21 unbroken repetitions if you went for it when fresh. Scale the pull-ups so that you preserve the L-sit pulling aspect of it and the full range of motion: chest-to-bar. Keep the number of pull-ups so that you can keep moving at a good pace. If your best 5K is above 30 minutes decrease the distance to something you can do in around four minutes. Fast athletes will get this done close to 15. Most athlete should aim to keep it under 25 minutes. 




OPTION 1
For time:
21 bench presses
21 banded strict L chest-to-bar pull-ups 
Run 800 m
15 bench presses
15  banded strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9   banded strict L chest-to-bar pull-ups
Run 800 m
 
♀ 95 lb. ♂‚ 135 lb.




OPTION 2
For time:
21 bench presses
21 banded strict L-sit ring pull ups
Run 800 m
15 bench presses
15 banded strict L-sit ring pull ups
Run 800 m
9 bench presses
9 banded strict L-sit ring pull ups
Run 800 m
 
♀ 75 lb. ♂‚ 115 lb.

Warm-up for 190620:
GENERAL WARM-UP

2 rounds of:
30 seconds of high knees
30 seconds of butt kickers
Run 100 meters
3/3 Turkish get-ups
10 kip swings

SPECIFIC WARM-UP

Strict L chest-to-bar
2 sets of:
1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec
3 sets of:
1 pull-up with right leg extended + 1 pull-up with left leg extended
(Scale to lower bar, using feet to help with the pull)
3 sets of:
L pull-up + 2-sec pause at top + lowering in the L shape
(Scale to 3-sec negative pull-up)
3-5 L pull-ups
3-5 L chest-to-bar pull-ups

Bench press
5 reps of tempo bench press with an empty barbell
> 3-sec lowering phases + 1-sec pause on chest
5 reps of bench press with an empty barbell

Build up
Perform 4 sets of 3 reps increasing in load each set
After the last set, perform 3 L chest-to-bar pull-ups and 100m run

Globo Scale:   Run Sub 1000m row or 50 cal assault/echo bike, 60 cal aerodyne, or 2000m C2 airbike.  If using a treadmill use a slight incline.   Bench press:  Safety first if using a barbell, have a spotter, leave the bar unclamped, or have squat safeties set up.   If you do not have a barbell and bench, sub strict ring dips AND Hand Release pushups 1/1 OR 3/1 hand release pushups with feet piked up on a box or bench to increase resistance.  Dumbbells sub 70/50lb DB's for the bench.   Pullups are self explanatory. 

Champions Club Scaling Notes

RANT: 
Is this another Just a Workout? Yup, I think so. Again, when I say it’s Just A Workout, I mean that it’s in that in between land of CrossFit workouts: Not a slow, For Quality thing and not a sprint followed by a painful death. This will take somewhere around 20 minutes, will have to be modified in some way to stay in that ballpark, and should be pretty easy to do so. The obvious scale would be regular L-pull-up instead of chest to bar.

I SHOULD TRY THIS RX’D IF: I can finish it in the 20-minute ballpark

ORGANIC SCALES:
Strength — as is, keep the run a little slow so the form on the other movements stays good
Stamina — mush everything together into 1 round. You’ll probably need to lighten up the weight here. And possible break L-pull-ups into strict-ish kipping pull-ups and L-hangs or L-sits
Endurance — as is, just lighten up the weight (maybe split up pull-ups like listed above) and hit the run faster than you’re comfortable
Flexibility — make sure you actually go to the bottom of your pull-up. I, unfortunately, got lazy on the round of 21.

NEUROLOGICAL SCALES:
Coordination — kipping pull-ups (add reps if need be). Or just regular strict pull-ups without moving one single millimeter of your spine (don’t worry about height).
Accuracy — chest actually touches the bar, even splits on the run
Agility — quick on the bench press transition, but make sure your shoulders don’t come up off the bench when you’re at the top of your press
Balance — falling emphasis while running. every now and then put a finger slightly in front of your belly button and try to lean into it.

GROUP VERSION:  Ricky Reps on pull-ups, floor press for bench press (dumbbells if needed) or push-ups with a wider grip if equipment is limited. Run will be scaled to 600s for most so it can be pretty fast.

WARMUP:
Running jump rope — running prep
Handstand — overhead prep
Pistol — you probably suck at them (as do I) and it’s good prep for running
Ring row — prep to keep shoulders back on bench
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Just A Workout with a touch of muscular fatigue that will induce an unwanted (or wanted, depending on who you are) rest.