13:10 Rx

CFWUx2 10*45dl+1thr 10*95
37:05

3 RFT
400m Run (Field)
15 Thruster (125)
21 Inverted Burpees 
23’18”

3 RFT
400m Run (Field)
15 Thruster (125)
21 Inverted Burpees 
23’04”

Faltou 10 burpees invertidos para fechar o wod em 20". 
Os 15 thurtes foram com peso total de 55lbs (2 anilhas de 10), quebrando de 5 em 5. No último round fiz 8+7 para agilizar. 
Os burpees invertidos foram com minhoca no final do movimento ao invés de posição de HSPU. 

2 rounds only, and subbed 50# dbs for thrusters

19:49

20:12 3R sub 40r(sdlhp@20kg/alt jumping lunges), 15 thrusters @35kg, 15 inverted burpees.

RX-28’33
Run 400 meters (2’16.8, 2’17.2, 2’12.7)
15 thrusters
21 inverted burpees
(7’22.5, 7’11.8, 7’10.4)

As rx'd, 21:22.

Ouch - thrusters beat me up and stole my lunch money.  Runs were fine.  Inverted burpees were okay, but dang, they took forever.  Alternated between rolling up into a pistol and rolling up into a deep squat.  Broke thrusters 9-6 except last round had to do 9-5-1.

No SLIPS - was pressed for time.

46m/5'10"/180

48:35 Rx 

95# thrusters
Inverted burpees against the wall with hand support getting up

20:08

115#. 34:15

23:35

M/41/6’3”/215
Subbed 21 burpees due to wrist issue

19:23

30:49 Rx’d. 

24:27
115 lb. 

D
25:15
35lb

24:36 - scaled to 105 lb thrusters. All else rx.

The burpee was one of the first movements that I tried to learn when I found out about CrossFit from a YouTube video. This Inverted version is the next level!

Juan Acevedo’s Option 2:
3 rounds for time of:
Run 400 meters
15 thrusters (75#)
12 inverted burpees

18:30 - for inverted burpees, I stood up between the back swing and the handstand to scale the movement.

And during SLIPS, I’ve been holding 10ish seconds for each scales position, going 10 sec on and 10 off for 3 minutes of L-sits, handstand holds for 10-20 seconds (although today I did 1 x 20 sec handstand, then the rest were basically a downward dog while standing on a WB, planks have been 15-30 sec in various plank positions (trying not to break for 3 minutes), and stretching hamstrings.

30:27 with 85 lb. thrusters (first 3 reps of first round at 95 lb. then scaled remaining reps and rounds). Modified inverted burpees to 21 candlesticks + 15 freestanding handstands each round. Run Rx.
Completed 07/18/2019. A disadvantage of being behind with the workouts is I had several days to dread this WOD. The hardest part was making myself do it!

27:37 Rx’d 

20:09, 95#

2 rounds 95 lb 21:29

25:45 (28cal assault bike, 115#)

+SLIPS

33:25
Scaled thrusters to 115 and then 95 on last 2 rounds
All inverted burpees in sets of 3x7

Scaled to 2x20kg kettlebell thrusters.
23:16
The inverted burpees are brutal.
42/1.78m/76kg

Scaled to 95# thrusters and 15 inverted burpees to regular burpees, no handstand.
28:43
What an amazing few weeks of programming.  Every part of my shoulder is sore, in a good way.  Nice job, HQ.

Rx
20:30min

Or maybe just do normal burpees instead? 🤷🏻‍♂‚️ y’all making things too complicated. 

21:20

95lbs

Used wall for handstands. Hand walked forward and back 15 times. 

400m Row, 15 cleans 95#, and 40 push-ups x 3 in 18:26.   Sweating heavily.  

안양공식인증지부 크로스핏힘
26:04 (assault airrunner)
강경택 45세/180cm/90kg

3 rounds for time of:

Run 400 meters
15 thrusters
21 inverted burpees

♂‚ 135 lb. (115lb)

30:00

Thrusters at 85lbs
28:18
3rd round inverted burpees I finally mastered kip up from candle roll. Yay

Generally speaking is it better to Rx with a 5 to 10 min add on to the workout or scale for a shorter time? 

20:00 ish mins.  I liked the new burpee!

26:35 tiempo 2 rondas 40 lb

27:15 subbed 30Cal Airdyne for run. After 1st round scaled thrusters to 115lb and reduced inverted burpees to 15

Juan's option 1
3 RFT 
400 m run
15 thrusters @100#
15 inverted burpees 
26:17

I was scared of this one!  I intentionally ran very slow in 100 degree heat index and paced the thrusters in 5-5-5 with a fair amount of rest.  More than normal.  Inverted burpees were pretty smooth and free standing probably due to the SLIPS.  Good takeaway for me was went for as many thrusters on last round as I could and got 12 unbroken which is more than ever before.

18:44 
Rx, all but scaled the thrusters to 65# to keep moving that was a nice fantasy 😂. Inverted burpees are kinda fun, although mine were Not as seamless as the video! 
SLIPS✅

Then because I felt like sweating even  more:
50 burpees (3:43)
10 ea front, back, & overhead squat holds 7sec (45#)
4 x 15 elevated calf raises 
5 x 10 Russian twist (25#)
4 x 10 V ups

20:25 almost rx. I decreased the sets of inverted burpees to 14, as I had never done these before in a wod and didn’t want to go super slow. They were quite difficult right after the thrusters!

This is a really interesting study because it produces some findings that are not easily explained. For example blood glucose control is worse in the group taking metformin (Figure) which is unexpected since metformin is prescribed to improve glucose control in persons with type 2 diabetes. But that is what was measured. The finding that the adaptations to aerobic training are impaired is important and confirms the old adage that no drug, however good, is without potentially detrimental side effects. 
The findings definitely suggest that one should not use this drug unless one has a documented reason like type 2 diabetes - for the treatment of which metformin is probably the safest of all the anti-diabetic drugs. 
Another message might be that the best way to manage type 2 diabetes is to eat a very low carbohydrate diet (<25g/day) which minimises the requirement to use medications. Then if one wants to use metformin one much consider whether the benefits of using the drug exceed the apparent detrimental effects of the drug on one's ability to adapt to aerobic training.
As a metformin user for 8 years I have found that whereas my running ability began to fall off once I began using the drug, my ability to adapt to CrossFIt training has not (as far as I can see) been affected. So it may be that the metformin effect is specific to endurance training rather than to power and high intensity training.
The result of this study has influenced me to see if I can reduce my metformin dose whilst still maintaining best possible glucose control.  My bias is to believe that taking metformin in quite high doses has helped me normalise my glucose control over this period. So if there have been negative consequences, the positive benefits may have outweighed them. 
So my point remains - if you need metformin to control your blood glucose levels then it is probably advisable to continue using it. However if you are using it as an "anti-aging" intervention then this study suggests that that may not be a wise decision.
The ultimate anti-aging intervention - other than exercise - is a low carbohydrate diet that keeps the ageing hormone - insulin - as low as possible 24 hours a day.

22 flat
Rx

Scaled to 3 r/t
500m row
15 thrusters, 45#
21 candlesticks
24:15

I’m still one day behind.  Results from the PC and push-up WOD there. 

26:08 Rx. What a miserable combination of movements. Inverted burpees are cool though. Definitely something I’ll add into my warm ups as skill work.

*Did 2 rounds
Total 13:52
1- 6:53
2- 6:59

JT 17:06

29:48 Rx

I’ve never done inverted burpees without a wall before, so it took me some getting used to. I eventually got the hang of it and was able to flow pretty well. I slowed the run a bit to ensure I could do my thrusters faster. In retro spect that may have been a mistake.

3 rounds:

400m run
15 Deadlift - 135lbs
40 push-up 

11:57

Here are some scaling thoughts on this one...have fun!
Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance on an individual basis, if needed. If athletes are feeling banged up from running the past 2 workouts, I may alter the movement to another form of monostructural exercise.

Thruster: I consider the load to be moderately heavy but very challenging for the volume of reps that are prescribed. I will have my athletes utilize loads that allow the first round to be completed unbroken or with 1-2 short rest breaks. I will likely not reduce the reps today.

Inverted burpees- I consider the volume of this movement to be relatively high, and I’m always surprised by how long they take! The function here, as I see it, is going from a lying position to a standing position and then getting inverted. I will use this as an opportunity for my athletes to practice efficient roll-ups to a standing position and refining mechanics for kicking up into a handstand. For this workout, I will have the prescribed variation of this movement be with the handstand performed with the back to the wall. Athletes can potentially perform a freestanding handstand hold if they have demonstrated some handstand capacity. I will use 2 main movement modifications today. The first option will be to have athletes perform a candlestick roll to stand and followed by an attempt at a handstand kick-up. For further scaling, I can have athletes use their hands to assist in standing up from the lying position and perform an inchworm walk-out. Reduction of reps will be necessary for many to maintain consistency and intensity. 

Champions Club Scaling Notes

RANT: 
I have been absolutely in love with inverted burpees. Or, at least as far as I can love any movement in CrossFit. It is not something I would do with the Rookie Session because they have other skills that I would prioritize so they will be ready by September. But for our regular session, inverted burpees challenge coordination like no other movement in the gym.  You can come up feet together or in a lunge with the leg swept under, but the main idea here is flow. I should not be able to tell where one rep starts and another one ends. It should be a pendulum that sometimes ends up in a full handstand and sometimes doesn’t. There should be no pause at any pose, and if you mess up, just fluidly turn a bad rep into a good rep. I wrote up a post on our site for a workout like this in February.
http://championsclub.squarespace.com/home/2019/2/28/coachs-corner-flow-and-connection-at-630.html
(w/f safe)

I SHOULD TRY THIS RX’D IF: I can do thrusters at unbroken at least once

ORGANIC SCALES:
Strength — as is, just drop the reps on the inverted burpee and hold the handstand part for longer
Stamina — as is for sure
Endurance — scale the thrusters correctly and find flow on the inverted burpees
Flexibility — again, we’re hitting just about every position here, maybe bring your hands back in a rack position at the back of the candlestick instead of overhead, like you’re doing a back extension roll

NEUROLOGICAL SCALES:
Coordination — as is
Accuracy — also as is, just be stingy about counting reps that don’t end in a really graceful handstand.
Agility — lighten weight on thrusters and speed through those puppies
Balance — as is. If you’re not aware of where your bodyweight is during this workout then you must be working out with headphones in

GROUP VERSION:  as is, I just could not care less about someone getting all the way up to the wall. I’d rather have them miss is and flow back down into the next roll than hit it and look clunky

WARMUP:
Hollow rock — inverted burpee prep
Handstand — obviously
Pull-up — spend some time hanging, and probably kipping too, given the nature of the workout
Jump rope — always
Squat — thruster prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. With all that talk about grace and flow, this one is going to suck

Globo Scale- if you have a wall to kick up to or can either do a stable handstand hold or forward roll do the inverted burpees as rxed. If this is not possible do back and forth burpees (inverted burpee without handstand, go into standard burpee, then back to lying on your back). Thrusters:  if no barbell is available use dumbbells 50/35lb and increase the reps to 21. Otherwise as Rxed.  For the run you can sub in 500m row or 27 cal assault bike.

Regarding yesterday’s WOD, anyone know of the movement standard regarding a strict push-up or any guidance from HQ on this one? Aren’t all push-ups inherently meant to be strict in our programming? Been following the main site fairly regularly since 2010, and this is the first time I’ve seen the phrase, “strict push-up”. Seems redundant, but maybe I missed a video tutorial, or something? 

INTENDED STIMULUS
.
Ouch! The fire breathing saga goes on! This workout completes the series we started two days ago. The logic is the same as yesterday. The load on the barbell is decreased slightly to make up for the increased range of motion. In the gymnastics, we are going from the ground to having the body fully supported by extended  arms. This means that the range of motion is the same but the arms support all the body weight, which is why we decrease back to 21 reps. Today both the weightlifting and the gymnastics have some degree of power and some degree of control. This aspect closes the saga in a neat manner giving it all the possible symmetry. Because of this the peanut of the thing remains the same: can you push the runs? Remember, the objective is to compare your performances across these three days to learn about your own fitness. To maximize that opportunity mirror your scaling from the last two days. These have been some awesome three days, enjoy this last one and push hard!
Athletes who haven't done the previous two workouts should start there and try complete the trilogy.   


OPTION 1
3 rounds for time of:
Run 400 meters
15 thrusters
15 inverted burpees
 
♀ 70 lb. ♂‚ 100 lb.
 
OPTION 2
3 rounds for time of:
Run 400 meters
15 thrusters
12 inverted burpees
 
♀ 55 lb. ♂‚ 75 lb.
 
OPTION 3
3 rounds for time of:
Run 400 meters
15 thrusters
6 rolls to standing
6 wall walks (just to 45 degrees) 
 
♀ 45 lb. ♂‚ 65 lb.

Warm-up for 190714:
GENERAL WARM-UP

2 rounds of:
50 feet of each movement
- high knees
- butt kickers
- bear crawl
- crab walk
- 3 air squats + 1 broad jump
- inchworms

SPECIFIC WARM-UP

Inverted Burpee
3 partial range of motion kick ups to wall
3 sets of 1 full kick up to the wall + 15-second handstand hold
2 sets of candle stick squats, 3 per leg
2 sets of 3 inverted burpees

Thruster
5 reps of each step using an empty barbell:
- Front squats
- Push press (with front squat-width stance)
- Thrusters, pausing at top of press for 2-sec
- Thrusters

Build up
3 sets of 5 reps, increasing in load
> After each set, perform 3 reps of intended inverted burpee scale