CFWUx1 
35:33

M 50/190/6’
40.25.

M/43/6’3”/212
31:53 (3:50/3:24/3:56/4:09/4:20)

Prev: 37 y.o 33:42 (standard PUs/unanch. SUs) Fast: 4:05 Slow: 4:25
33:59 (release PUs/unanch. SUs) Fast: 3.49; Slow 4.35
35:30 (release pushups & unanch. sit-ups)
31.44 (PR) Fast Round: 3.32; Slow Round 4.12
31:55
34:32
31:45
36:11
37:48

M/60/5'10"/185

Rx'd  26:00

2:27
2:37
2:46
3:14
2:56

31:23.
3:43, 4:14, 3:29, 3:40, 4:17.
R1/2 scaled to 15,25,35,45
R3-5 scaled to 10,20,30,40

5:56
6:59
7:45
8:09
8:34

Did 10 strict pronated grip pull-ups 
20 pushups 30 sit-ups 40 squats to try to maintain 1:1 work rest. 
2:32
2:37
3:29
4:03
3:53
28:35 total time including 3m rests. 

Felt very nauseous the final 2 rounds. Unbroken pull-ups the first 3 rounds unbroken pushups only on the first 2 rounds. 

186/40/69.5”

49:56

30:07

Rx’d:
48:50

4:27, 4:00, 4:11, 6:42, 6:27 Rx 

24:30

3 rnds 

Splits:  9/17:40/24:30

M/60/6’2”/230

3:16, 3:18, 3:25, 4:20, 3:25

5:44
6:25
7:12
7:20
6:25
45:05
Rx

34:13

4:24
4:24
4:10
5:20 (tried gymnastic kips, which lead to a broken set)
3:55

31:15
5x
20 bent rows (10/arm) @35#
10 push ups
20 sit ups
20 air squats
2.5 min rest in between rounds

1/2 Barbara (10,15,20,25)
3:51, 3:27, 4:0, 3:51, 3:53
Attempted kipping pull ups
Ab mat situps

33:39 (3:48 / 4:02 / 4:33 / 4:40 / 4:36)
Scaled to 5 rounds of 10 jumping pull-ups / 20 knee push-ups / 30 sit-ups / 40 air squats / 3min rest between each round
M / 40yo / 176cm / 72kg

59:32

a key takeaway from Dr.D'Agostino's presentation is that the ketogenic diet is the canary in the coalmine: it's alerting to us to the importance of whole-body metabolic changes that can beneficially impact an incredible number of pathways therapeutically relevant to an ever growing number of diseases - especially diseases of civilization (e.g. obesity, diabetes, Alzheimer's, cancer...)

on a different note, here's something for fellow nerds out there. Read Schurr's paper who proposes a different view on (cerebral) glycolysis. i propose that his model of glycolysis (i.e. where lactate is end of the line metabolite rather than pyruvate) is a better match for observations of the benefits of ketosis for our metabolism http://www.ncbi.nlm.nih.gov/pubmed/25477776 "Cerebral glycolysis: a century of persistent misunderstanding and misconception" (2014)

안양공식인증지부 크로스핏힘
3'20" 4'16" 4'29" 5'24" 4'58"
Total 22:27 GHD SU 통증으로 급 방전
170620 기록
4"31" 4"31" 4"55" 4"54" 3"52"
Total 22:33
강경택 45세/180cm/95kg 헉ㅡ.ㅡ

Rds of 3:16, 3:21, 3:52, 4:08, 4:15. Pull ups snuck up on me. First WOD using butterfly pull ups. Broke push ups and pull ups, ub squats and sit ups.

Modified to
4 Rounds of:
10 hspu
20 strict pull-ups 
30 push-ups
40 sit-ups 
50 squats
3min rest after each round

1st: 5min45sec
2nd: 5min45sec
3rd: 5min46sec
4th: 6min8sec

M/57/6’2”/179
4 rounds
32:53 = avg. of 5:58/round

Round 3,4 Push ups and sit ups felt slow, yet this still ended up being a 4 round PR. 

52 YOF
RX: 40:51 with rest rounds
1-90 pull-ups kipping, last 10 strict, me hands 😳
Haven’t done pull-ups in quite a while so this schooled me.
Time to pony up and get back at my gymnastics.

5’8” / 165 lb / 21 / M

Rx’d 27:31

3:15
3:03
3:03
3:00
3:10

F/49/5'6"/145
Rx'd is too much and couldn't afford time for 5 rounds, so scaled:
4 rounds
10 pull-ups
20 push-ups
30 sit-ups (1st 2 rnds with AbMat)
40 squats
27:03

Rx’d
Rd.1: 2:46
Rd. 2: 3:01
Rd. 3: 3:13
Rd. 4: 3:31
Rd. 5: 3:43

35:03
Lap 1 3:32.1
Lap 2 3:58.9
Lap 3 4:24.7
Lap 4 5:21.3
Lap 5 5:43.9
Awesome Day!

Scaled to 3 rounds of:
15 pull-ups
20 push-ups
25 sit-ups
30 squats
3:12, 3:46, 5:23

5 rounds planned, but gone so heavy =(

M/63
Rx
3:05, 3:35, 3:40, 3:46, 3:35

5:00
5:23
5:35
3:25 (- 10 reps for each exercise)
4:18 (- 10 reps for each exercise)

5 rounds in 32:31 of:
10 pull-ups
15 push-ups
20 sit-ups
25 squats
Rest 3 minutes

3:54 (looking for a mat for situps)
3:10
3:21
3:32
3:31
29:35 RX
43/1.78m/76kg

26’ rx Cristian rechichi

R1 - 2:50
R2 - 2:40
R3 - 2:47
R4 - 2:45
R5 - 2:52

Minor left hamstring tear healed after 5 days active rest 

32 / M / 5'9" / 137lbs

2 rounds of 10-20-30-40:
4:08
7:18

Meant to do three rounds, but I was too gassed and dizzy after two. Damn...

20:15 - Scaled to 4 rds of 10/15/20/25.  Finished w/ ring dips.

34:19
Only 4 rounds

Scaled to 15/25/35/45 (with strict pull ups)

4:10 (only unbroken round)
4:24
4:50
5:41
7:05

Had time at lunch for 3 rnds.
4:20/4:38/5:45
Pull-ups 12/8
Push-ups 12/10/8, 12/10/4/4, 12/8/4/3/3
Sit-ups got slow by 3rd set

27:35 (incl. all 5 rests).  
1st round scaled way to easy (5 strict, 10,20,30).  Changed to 8 strict, 20 push ups, 30 sit ups, 40 air squats (Was finishing these rounds in about 2:50-2:55).  Note to self: try Rx next time as long as Kipping pull ups aren’t garbage still. 

M/35/5'9/165lb

As Rx'd

R1: 2:48.
R2: 3:05.
R3: 3:15.
R4: 3:47. 
R5: 4:07.

opened my hand pretty bad at the end of round 4. 5th round was three sets of kipping no butterfly. That took away my arms too for the push ups. And situps were hardest part of the workout for me too. Did the standard showed in the video today for abmat situps no momentum.

44:27...  Rx

34:15
With jump pull-ups. Clearly the kipping needs work

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

43:45

F.46/@40/5’6”
10 banded PullUp
20 PU AMRAP then knees
30 SU
40 squats mostly to medicine ball
3:24
3:47
4:17
4:45
5:06
I was genuinely surprised at my time but it caught up to me for sure.  Completed during lunch.

40:24   

1 - 5:28
2 - 5:35
3 - 5:33
4 - 6:06
5 - 5:40

gotta learn to kip pull ups
abmat situps

30:37 work only excluding 3 minute rest breaks 44/185 male first time doing this beast benchmark! 

Only 3 rounds

Total time 21:23

M/44/6'2"/180#

Rx'd 
4:12/4:08/4:12/4:22/4:28

27'33 rx

62 mins total, just getting back to it slow but determined 🥴

Total time was 29:03 great warm up wod on to the next 

RX’ed-
1-3:25
2-3:31
3-3:14
4-3:09
5-3:00
Did a bonus round 6- 3:14

31:30
3:30
3:27
3:57
4:40
3:56

Jackie, 32:18
10 jumping pull-ups 
20 knee push ups 
30 sit ups
40 squat

37:29

Black band pullups.
HoF pushups
Abmat butterfly situps

100%: 20, 30, 40, 50.  All exercises broken except situps.

180 seconds rest

75%: 15, 23, 30, 38.  All exercises broken except situps.

135 seconds rest

50%: 10, 15, 20, 10.  Only squats broken. 

90 second rest

25%: 5, 8, 10, 13.  Unbroken

45 second rest

25%: same as above

Scaled rest time to match round percentage. 

Opted for 12 strict pull ups as recommended below. Had to rest much longer than 3 minutes after round 4 to ensure I didn't pass out from the heat today!

3:01, 2:50, 2:40, 2:47, 2:30

26:26

Scaled down to 3 rounds, strict form as I’m brand new to CrossFit this week (first workout was Thursday)

Thought I was relatively fit but that just blew me away!

No pullups (traveling)
Group scale. 

Rx
 5:20
4:24
4:08
3:52
4:03
29:48 (only 2min rest, bc that’s what I did on the compare to)
Rd 1 I had to move and find a new sit-up spot. Also realized I was breaking the sets up too much so my Rds got faster. 

Compare to:
6:25-6:15-6:11-5:55-6:17(39:02)

Started with 4x1 min runs, 1 min rest, then 2x2 min runs, with a 2 min rest in between runs.
The Barbara:
No pull-up bar, so subbed 20x29# bent over rows with each arm for pull-ups.
Rounds 4 and 5 subbed 1:15 plank for the sit-ups.  First 3 rounds wore a sore in my arse.  Barbara has alway had that affect on me.
4:40
4:30
4:29
4:13
4:24

6 min rounds.
Consistent.
Scaled the pull-ups to strict.

35:55 Rx

R1 3:35
R2 4:15
R3 5:25
R4 5:27
R5 5:13

Yikes. Feelin bad today. Haven’t worked out in 11 days. Birthday party last night. Had to scale back. Better to do something Han nothing I guess. 

3 rounds
10 pull ups
20 pushups
25 sit ups
35 squats 

Rx:
3:50
3:52
4:05
4:38 (bad!)
4:06

40:21 with rest time 

35:28 (3rds only)

Scaled it to 20 bent-over-rows with two 8 kg dumbbells for the pullups (I have no pullup bar). 

I tried real hard in the first 4 rounds to get the work done in 3 minutes but...that wasn't happening. So I reduced the reps for the last round to 15 bent over rows, 20 pushups, 25 situps and 40 squats.

Overall, Barbara felt like a highly demanding workout that had me praying for an early death real quick.
 
4:12/3:48/4:07/4:28/3:00 

4:17 - 4:40 - 6:38 - 6:00 - 5:46

27:21 total work time Rx

The sit-ups is where I spent most of my time.

5,45min
6,22min
6,56min
7,43min 
8,25min

32:48 rx’d 

30:40 rx

35,45 pour ma part en rx  . 💪👌

https://youtu.be/94SlBZZGrSE

As rxed 
43.18 min...😅😅

this isn’t a hard workout, “let it bang”... don’t worry about the clock, don’t let the crappy “fear” comments psych you out, pull out your shovel and dig deep... it’s a B.S. workout.

INTENDED STIMULUS
.
Hell yeah!  This is one of the original six benchmark workouts. It does not get any more CrossFit than this. You have here our four sacrosanct body weight movements.  Which tells you you should commit to virtuosity today, and show them the love they deserve. They all demand a lot of strength and anaerobic power. Yet the stimulus we are looking for in this workout is aerobic. We want you to be able to keep a 1:1 work to rest ratio. That means we want you to be able to sustain ~3:00-minute rounds for the whole time. Yes! That is hard, really hard. And if you can't you should scale so you can. Today, shoot for fast intervals where you jump from one movement to the other with ease, and where you push those squats at the end with anger. Scale the number of reps if you have the skills, but you will not be able to get everything done within the ~3 minutes. If the pull-ups are not there yet, today is a great day for jumping pull-ups, they will keep the intensity up and they will work your pulling stamina. Push-ups on the rack are the way to go here. Sit-ups and squats are where the burn gets real. Today let's celebrate CrossFit, move fast and with virtuosity! And for extra nostalgia, squat to a medicine ball, like the old days!


NOTE ON BENCHMARK
This is a benchmark. With benchmarks the stimulus can also be just to gather data, and not the designer's view of the workout. If you have done this before and you want to compare your results to see where you are, that's cool. Even if that means you are not really hitting the intended stimulus designed for this workout. 
Check this link in bio to read about the original benchmark workouts: https://journal.crossfit.com/article/benchmark-workouts-2 


OPTION 1
5 rounds, each for time of:
15 pull-ups
25 push-ups
35 sit-ups
45 squats
 
Rest precisely 3 minutes between each round.


Workload reduction: more reduction for the more challenging movements, less reduction for the less challenging ones. If you can do 15 pull ups unbroken consistently, this is a good one for you.


OPTION 2
5 rounds, each for time of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
 
Rest precisely 3 minutes between each round.


OPTION 3
5 rounds, each for time of:
10 jumping pull-ups
20 rack push-ups
30 sit-ups
40 squats
 
Rest precisely 3 minutes between each round.

Squats.... body weight or with barbell and weights?

Champions Club Scaling Notes

RANT: 
When I was doing CrossFit in high school and college, the one area of improvement I noticed more than anything was in my recovery time for the sports I played. In both football and basketball, any time there was a stop in the action (dead ball, change of possession, or whatever) I would feel fully energized by the next time play picked up. It’s like I used the Missingno glitch on Full Restores. Workouts like Barbara really give you a sense of how well you recover. When scaling, look to keep about a 1:1 work/rest ratio in some way and keep all 5 rounds. For best training purposes, I would not try and pace; going very fast at the start gives you a more honest look than trying to balance out on all 5 rounds. If you have done this 7 times before, then that’s where you might actually know how to pace at like 90% and still get the desired effect. Otherwise, allow yourself to burn out.

I SHOULD TRY THIS RX’D IF: I have lived a full, meaningful life and am ready to move on from this world

GROUP VERSION: 
5 3-minute rounds of:
10 pull-ups
10 push-ups
20 sit-ups
20 squats
Rest precisely 3 minutes between each round.
This format will allow us to keep intensity and divide the session into two groups if bar space is limited

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version is fine

INJURY VERSION:
Upper-body injury — same as group, just cut out pull-ups and push-ups, or do one arm ring row/dumbbell variations
Middle-body injury — pull-ups and push-ups are fine, cut the sit-ups and maybe squats if needed
Lower-body injury — 5 pull-ups, 5 push-ups, 3 minutes. Keep the intensity

WARMUP:
Jump rope — always
Hollow rock — kipping midline prep
Handstand — spend some time overhead and upside down
Squat — obviously
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  9

Warm-up for 190817 (see also @dotcomwarmups on Instagram):
GENERAL WARM-UP

Run 400 meters

2 rounds of:
10 PVC pass-throughs
10 Ring rows
10 Lunges

SPECIFIC WARM-UP

Pull-up
2 sets of 5 kip swings
2 sets of 2 kip swings + 1 pull-up
2 sets of 2 kip swings + 1 pull-up + 2 kip swings
1 set of 3 pull-ups

Push-up
30-second high plank hold
5 push-ups

Sit-up
1 set of 10 slow and controlled sit-ups
1 set of 7 sit-ups

Air squat
10 reps of squat therapy (2-sec down, 3-sec hold, 1-sec up)
15 air squats

Practice round
3 pull-ups
3 push-ups
3 sit-ups
3 squats

Globo scale: As rxed.  If you are at a hotel or somewhere without a pullup bar, consider finding a park for a set of monkey bars or a fitness station for pullups. You can also hang rings and do ring pullups.  If at planet fitness, at home with a door gym, or a gym that has only a power tower (pullup/dip station all in one) sub 12 strict pullups. If you are stuck at a hotel with only dumbbells do 20 bent over rows   50/35lb dbs, or if they have one use the lat pulldown machine as a last resort.