CFWUx1
13:21

subbed 10 pull-ups for climb

18:06

20:49. Alternating rope grip ring pulls (R1-15s, R2-10s), only 40 secs on 2nd ring support and had to do 10 fist press ups for HS in last round - wrist injury.

Subbed 10 leg less controlled ascent and descent pull-ups for rope climbs 

17:01

13:28

All holds unbroken, rested before all... HS against wall. Dip support holds very challenging. Climbs to 12’ legless from seated and back to butt. Final :04-:05 of ring support hold was in bottom position because I could not maintain lockout. Abs and chest are wickedly pumped. 

187/40/69.5”

Did legless rope climbs from seated to ~ 8 ½ feet.  Otherwise, as rx’d.  Time — 12:14.

Plank and HS holds unbroken.  Ring support did 45/15 and 30/20/10.  Just missed the touch on the last legless rope climb, but I had opened a small cut on my finger from the rope, so opted to call it close enough.

46m/5'10"/180

That 
Was yuck 
No rings so used Roman chair 
No rope so used towel over bat 
70% of second round w/jump 
29:46

Subbed 7 L-pull-ups for each rope climb. 
16:16

14:03

Completed 06/28/2019 WOD first (results posted there). Rested 5 minutes, then:
2 rounds without rest of 1 min support on rings, 5 lying-standing-lying legless rope pulls, 1 min plank hold, 5 lying-standing-lying legless rope pulls, 1 min pike HS hold feet on box with straight line from hips to hands, 5 lying-standing-lying legless rope pulls. 18:20.
Completed 07/08/2019

It's disappointing to see a hypothesis pinned primarily on observational evidence perpetuated despite its lack of an explanatory mechanism.

Nutritional epidemiology is a particularly hairy form of observational evidence given the many confounders - dietary and otherwise - that make it practically impossible to isolate the impact of a single dietary variable. As other posts on Crossfit.com have discussed, we know - certainly since the diet-heart hypothesis, and likely before as well - the average person who eats a high-saturated-fat diet is very different from the average person who eats a lower saturated fat diet. While saturated fat intake may have, in some specific studies, been associated with increased cardiovascular risk, it's impossible to determine that saturated fat is not merely a marker for some other factor, or factors (like the various factors that color healthy / unhealthy behavior, or the other dietary factors that frequently track a high-saturated-fat diet in less-diet-conscious populations).

The fact that there is, as Dr. Kendrick points out here, no direct means by which we can believe saturated fat WOULD cause increased heart disease risk leads me to believe it is just such a marker.

Re serum cholesterol as a function of dietary cholesterol. Even Ancel Keys came around on this one.  From a letter to the editor he wrote in 1991:
"Dietary cholesterol has an important effect on the cholesterol level in the blood of chickens and rabbits, but many controlled experiments have shown that dietary cholesterol has a limited effect in humans. Adding cholesterol to a cholesterol-free diet raises the blood level in humans, but when added to an unrestricted diet it has a minimal effect."

Letter to the editor
N Engl J Med. 1991 Aug 22;325(8):584.

Subbed 5  slow controlled L-sit pull-ups on rings for rope climbs otherwise RX.
11:30
42/1.78m/6kg

14:02 Rx 

One thing you will notice about the die-hard adherents of the diet-heart hypothesis is that they'll always get back to you with studies "proving" their point, but when asked "have you looked for studies designed for falsification?"
or "have you look at Nakashima's autopsy studies that show a LACK of a lipoprotein gradient infiltrating the arteries?", then all you get is critics or dismissal

19:53

Used legs on rope. All else rx’d. First wod back after beach week. 

10:43 subbed 2 ascent/descent from seated to 8 ft ceilings the reet as rx'd

The critical point is what kind of research they are currently funding. I will document in future post more extensively and I will investigate NHLBI specifically but this is a big issue. To start, I received today a link to the NIH News in Health https://newsinhealth.nih.gov/2019/07)/

The issue  includes an article on “Delicious Heart-Healthy Eating” and link to http://healthyeating.nhlbi.nih.gov. 

The article, rather surprisingly, recommends  “DASH Eating Plan: Tools and Resources.” 
It explains that 
“DASH is a heart healthy approach that has been scientifically proven to lower blood pressure and have other health benefits. With this flexible and balanced eating plan, you can enjoy plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy. There are no special foods or hard-to-follow recipes required.” 

A sidebar explains “Heart Disease is Largely Preventable"

"Smoking, being overweight, or having diabetes, high cholesterol levels, high blood pressure, or a family history of heart disease all increase your chances of getting heart disease.”

I did not investigate what else they consider but
"Search results for 'ketogenic'
The search did not find any results for the term: 'ketogenic'"

13:40. Subbed 8 towel pull-ups per rope climb 

9:25
Rope climbs only 11 ft.

At a minimum, the subject is a matter of controversy, of scientific disagreement. The diet-heart followers never confront their critics. They don't have to because the American Heart Association controls the major heart journals and their members sit on NIH study sections and are part of AMA as well. This area of medicine is in very sad shape.

Scaled 10 close grip pull ups for rope climbs
11:04

5 gray band pullups

1 min accumulation for each exercise. 

Scaled: 2 rounds of
1 min support on rings
5 up downs
1 min plank
5 up downs 
1 min 10 kg plate hold over head
5 up downs

Scaled to w/out rest, 2r of:
1min total support on rings, leg assisted (2 sets)
5 lay-to-stand rope climbs
1min plank hold, off elbows (1 set)
5 lay-to-stand rope climbs
1min pike handstand hold (1 set)
5 lay-to-stand rope climbs
8:35
Doesn’t look like it but hands are getting much stronger!  😁

16:48

I told my wife it would take me 10 mins tops lol

12:53 
2 rounds of: 
1-minute support on Perfect Push-up handles on stools to mimic rings 
15 L sit rope pull-ups 
1-minute plank hold 
15 L sit rope pull-ups 
1-minute handstand hold 
15 L sit rope pull-ups

9:22
5 chest to bar ilo rope
Unbroken on all holds

Rx 12 flat!

Subbed 8 Tarzan pull-ups for each rope climb
14:01
Then 10-10-10 alternating back squats and bent over row
165-44-175-53-185-53#

13:35. Subbed 10 pull-up per climb, OH BB hold for handstand. 

Static holds always surprise me as to how difficult they can be as well as how much harder they make every other movement in the workout. Here are some thoughts on scaling:

Support on Rings: This is a fairly long time to hold a support position and will be very difficult on the second round. I will attempt to use a variation that allows the athlete to hold for about 30-seconds, on the initial attempt. To scale, I will reduce the time and/or modify the movement. I will use the same movement modifications that I recommended from a few weeks back:
*Ring support with band assistance
*Ring support with feet on the floor and in front of the body. 
*Support on a stable surface. 
*Support with feet on floor and in front of the body, with hands on a stable surface. 

Planks: 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 and preferably the entire minute.  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.

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 20 to 30-seconds. As with the supports, I will use the same modifications recommended from a few weeks back: 
*Handstand hold, back to wall.
*Handstand hold, facing wall.
*Partial handstand hold, facing wall.
*Piked handstand hold from the box. 
*Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 

Legless Rope Climbs- I consider this to be a very challenging number of rope climbs, when performed in the prescribed fashion. I know that a large portion of my clientele will need to scale this movement to maintain consistency, but I will try to preserve the legless demand of the movement per the capacity of each athlete. With the frequency of this movement being programmed, it is a good time to challenge my athletes will a more difficult variation. For some of my athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the ascent. On the descent, this athlete use the legs and once making contact with the floor, finish off the movement by performing the negative phase the lying-to-standing drill.  
For athletes that cannot climb the rope and I will utilize a combination of rope hangs and lying-to-standings or rope rows. For example, for each rope climb, complete a 0:10 rope hang and 1 lying-to-standing or 5 rope rows. 
For the lying-to-standings and rope rows, I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing these variations with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

Went for quality so did not time. rx.

Subbed 7 L pull-ups = 1 rope climb

9:36

Wow, ab attack!!

10:10 rx’d 

INTENDED STIMULUS
.
This Sunday is in fact fun day! Today is all about having fun, getting a good workout in and feeling dope. Today is not for time. This just means that your mind is not on the clock. Your mind is on getting the job done to the best of your abilities without stopping. The challenge should not be on the duration of the holds today, but on achieving the best positions you can. This workout is an excellent opportunity for that: to make awesome shapes. Same goes for the rope climbs. We want you to climb up and down that rope with full control. Today your scaling shouldn't be aimed to match a specific metabolic stimulus. We want you to put yourself in a context in which you can actively work with the most awesome mechanics. Today we are not reaching the limits of a skill, rather we want you to be great, to be super successful at everything, to own this workout like is your favorite chocolate bar. Make sure you set yourself up for that. 


OPTION 1
Without rest, 2 rounds of:


1-minute support on rings
15-ft. rope climb, legless ascent and leg assisted slow and controlled descent
1-minute plank hold
15-ft. rope climb, legless ascent and  leg assisted slow and controlled  descent
1-minute handstand hold, accumulated 
15-ft. rope climb, legless ascent and  leg assisted slow and controlled  descent


OPTION 2
Without rest, 2 rounds of:
 
1-minute support on rings
15-ft. rope climb with a slow and controlled descent
1-minute plank hold
15-ft. rope climb with a slow and controlled descent
1-minute forearms on bench handstand hold, accumulated
15-ft. rope climb with a slow and controlled descent


OPTION 3
Without rest, 2 rounds of:
 
1-minute support hold on boxes
5 straight body up and downs
1-minute plank hold
5 straight body up and downs
1-minute handstand hold, only chest touching wall, accumulated 
5 straight body up and downs

Globo scale: for rope climbs sub in either 10 towel pullups per each rope climb, or 10 alternating single arm pullups (one hand grips the bar, other hand grips the wrist of the pulling arm).  Sub ring hold for hold on a Trx or similar apparatus,  or an L-sit hold on dip bars or boxes.  If you can't do a handstand hold because your Globo doesn't allow it hold 2 heavy dumbbells overhead at lockout for 1 minute.

Warm-up for 190630 (see also dotcomwarmups on Instagram):
GENERAL WARM-UP

2 rounds of:
30 seconds of each movement
bike
crab walk
bear crawl
thoracic rotations in the bottom of a squat
inchworms + push up

SPECIFIC WARM-UP

Support on rings
On boxes or parallel bars, perform 2 sets of: 10-sec support + 3-sec negative + 3-sec hold in bottom of dip
On rings, perform 2 sets of: 10-sec support + 3-sec negative + 3-sec hold in bottom of dip

Handstand hold
3 wall walks
3 partial range kick ups to wall
3 sets of 1 kick up + 15-sec handstand hold

Rope climb
Perform each step of the progression, using a climbing rope:
4 Alternating jump assist pull-up
4 Alternating leg assisted (toenail) pull-up
4 Row to pull-up
4 Alternating pull-up
2 Negative rope climbs (use legs to ascend)
1 15-ft. rope climb, legless ascent and descent or attempt

what is a good substitute for rope climbs when you do not have a rope to climb

Champions Club Scaling Notes

RANT: 
I did a post a few weeks back about a no-phone policy we have in the gym now. There’s been some push-back and also some I Really Like This, and I would not mind some feedback from you kind peeps if you have time.
http://championsclub.squarespace.com/home/2019/6/19/new-rule-phone-jail.html
(w/f safe)

I SHOULD TRY THIS RX’D IF: I have the movements and I want to get a good dose of gymnastics strength

ORGANIC SCALES:
Strength — as is
Stamina — 1 round and double the numbers
Endurance — see group version
Flexibility — L-sit rope climbs, extended planks, handstand kind of covers it, just make sure your butt is squeezed

NEUROLOGICAL SCALES:
Coordination — midline control, dude. Your abs should be fried going into every rope climb. Suck in below the belly button as tight as possible on static holds
Accuracy — rest in between so you can do all movements without breaking them up
Agility — this is your warmup then go play a sport
Balance — as is, for sure. Maybe do the descent for the handstand.

GROUP VERSION:  I’m going to have to marinate on this one for a bit. For our Rookies groups (lots of them this Summer) I would like to something like this as a warmup, only leg-assisted rope climbs so they can keep moving the needle on the technique. My goal for them is to be able to blend well into our regular group once the school year starts; strength has little effect on their ability to blend in compared to skill. So we rarely do static holds in workouts because those are easily scaled in sessions. Flat backs on deadlifts are not. Our regular group is doing well, and is really diverse. Jay will do this as rx’d because he’s a monkey. I am thinking of stations for everyone else with a run at the end. That way I get the stamina for the gymnastics movements (something we are lacking, myself included) and some endurance to make up for all the modified distances we run.

WARMUP:
Use this one to practice everything you are not good at. Although, I started to break out into a profuse sweat 23 seconds into my first ring hold. I’m a big believer in using movements that we do in workouts for the warmup. So since the movements here don’t need a ton of prep, move the needle on jump ropes, cleans, kipping, and whatever else you need.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Fun(ish) strength day that reminds me of how much my abs are involved in everything.