CFWUx2 10*45dbsn 5*55
42:32
60lb dbs

11:21 3R of 15 towel grip pulls, 20 single arm db snatch @7kg. Tired after 1 week off.

17:15
Did 10 towel pull-ups per round. Used the Rx’d 65# dumbbell. 

M/34/5'10"/190

Rx'd 17:14

10 strict towel puliup
45#db squat snatch 
13:20

PR! 15:57 rx as much as possible. (12’ legless climbs from seated) first round 1:51 second round 3:00. Almost puked after. 
(Last time 17:50 and first round 2:31)
40/69.5”/187lbs. 

29:09. 50#

14:04
1:02 improvement film feb, but did the climbs instead of towel pull ups. 
35 lbs

D
12:07
 4 minute improvement,  but did  5 grandfather clock pull ups for each climb.  15 lb db

9min 55sec, Rx'd

5 rounds for time of:

2 legless rope climbs, 10 feet from knees 
20 dumbbell snatches, alternating arms

♂‚ 50 -lb. dumbbell, scaled

15:24

안양공식인증지부 크로스핏힘
18:32 (66LB) 강경택 45세/180cm/95kg/CFHIM

Subbed, sxaled.
18:30
8 close mixed grip pull-ups/climb
20kg kettlebekk dead snatches
43/1.78m/76kg

14:15
3 x 11’ legless rope climbs 

Awesome weekend with an awesome team in London. Thank you all for letting us be a part of your first CrossFit Level 1.

18:54 - scaled to 4 rds of 10 kipping L-pulls w/ underhand grip & 20 dbell snatches w/ 37.5 lbs; finished w/ ring push-ups, dips & abmat s/u

18:42 - Sub 6 close grip pull ups for each rope climb

26:34 Rx 

5 rds
10 close grip pullups (1over,1under)
20 dumbbell snatch 45#
20:13

What a fun and informative weekend at Skyline CrossFit! I loved getting coached by the L1 staff on my technique and I can’t wait to start passing on the knowledge to others! The material was interesting and the staff kept us engaged the entire weekend! 

Awesome weekend in London! Thanks to Matt, Davs, Andy, Angie and Kyle!
- Mo

Heavily scaled
17:10
Band assisted one arm pullups (5 each arm/round)
45 lb dumbbell power snatch

10:56
Scaled/subbed to : 12 toenail towel pull-ups / 20 alternating arms 11kg DB power snatch
M / 40y / 176cm / 72kg

Awesome Level 2 at Rouge in Columbus with the man joe degain, mo and Andrew, and all the awesome other coaches 

5 Rds:
-6 modified rope climbs
-20 DB snatches (25#)

13:00

Mod rope climbs = from laying, use only arms to pull up to standing.

5th round got sloppy with hollow hold at very beginning and end of climbs, otherwise, form felt good. Could use heavier DBs next time if I have them.

28:38

M/38/5’10”/215

Scaled to floor to standing climbs
Scaled to 35lb dumbbell

I read somewhere to keep this a sub 10:00 workout. 

9:18 --> 30lb DB snatches and 15' regular rope climbs. Broke the snatches up in sets of 10. Did 1 legless RC and grip just wasn't there. 

39/F/145

Scaled 3m Seil im Sitzen + 15 kg DB
Time: 15,47 min

12ft rope
10 snatches @65

14:16

Grate experience in Milan!

16:36. 5 rounds with 35 lb. DB. Rope work: rounds 1-2, two leg-assisted climb. Rounds 3-4, 10 lay to stand. Round 5: 1 leg-assisted climb and 5 lay to stand. For all rope work really focused on maintaining a tight hollow.

Ended with gymnastics practice: 2 rounds of 5 hollow holds, 5 arch holds, 5 planks with scapular retraction, 5 slow and super strict push-ups, 5 scapular pull-ups, 3 strict pull-ups, 5 kipping swings. For all movements focused on maintaining tight hollow or arch.

Thanks for an awesome gymnastics learning experience with coaches @chuckbennington and @thouske this past weekend: www.thegymnasticscourse.com. Thanks to CrossFit 317 for hosting!

Epic weekend hanging out in Johannesburg South Africa with passionate people who want to share fitness with their communities!

Due giornate magnifiche e formative a Milano con Raphael, Natalia, Arianna, Manuel, Federico e Marco. Abbiamo imparato tanto e ci siamo divertiti un sacco. Non vedo l’ora di rivedervi. GRAZIE e a presto!

16:46
12’ rope climb w/ legs, 45# raised two 45# weights

Warm up: 1 mile Echo Bike

WOD
Scaled with 35# Kettlebell 
9:15

Completed at 1800, really crappy day with a crappy work out
3 RFT 16:31
3 modified rope climbs - feet on floor with knees bent to standing
20 10lb DB snatches - I started with 15lbs in warm up but found out right side is weaker than left.  Also - with this being a completely new movement to me I found myself talking through each step of the movement ...for every rep...which is super slow.  
Also had to use my dog tie rope doubled over to grip - darn right fingers were tired.  
Totally new workout for me, and I feel it, and I did it the best I could. 

Scaled to 5 R/T 
6 lay to stand rope climbs
20 alt DB snatch 25#
16:45

Brained myself end of R4 on the post of the trap bar trying to roll over to get off the floor w/out tweaking knee or wrist.  Spent :45 rolling around, doing some quality cussing.

Came back for round 2...

5 RFT
Sub- 6 modified rope climbs
20 dumbbell snatch alternating 
@65lbs

=13:52 min  

5 RFT
10 rope pull-ups
20 DB snatch @ 35#
9:27

Same scale compare to if 10:43

scaled down to 4 rounds with 16 45# alternating dumbell snatches

8:30

legs a bit toast from a long ride, but a great wod

5rds: 9:43
2 Legless Rope Climb (~12ft in tree)
20 Alt. Db SN (45lbs)

Legs were cashed from squats and deadlifts on 8/18.
Complete modification.
12:47.74
5 rounds as modified below:
10 reps Bodyweight bench (195 lbs) 
20 alternating DB snatches (55 lbs)

15:18
Rope Rx, 45 lb db 

M/44/6'2"/180#

5 RFT 
6 lay to stand rope climbs
20 Alt DB snatch 50#
12:07

That was a cool one Milano, thank you guys!

Rx 16:32

11:58

5 Rounds Legless Rope Climbs (legless up, legs down)
20 DB Snatch #55

5x: 10 towel pull ups & 50 lbs dumbbell. 17:44. 

58 / 170
did 10 strict pull-ups for each legless rope climb
used 35 lb db for snatches

16:02

Had a fantastic weekend at CrossFit Burlington working with Denise, Pete and Val. They were extremely knowledgeable, passionate about coaching, and fun to be around. My basic moves became way more fine tuned and my coaching has definitely improved after working with them. This class was extremely motivating and made me want to pursue other classes. Thanks to the coaches for their dedication to CrossFit and thanks to CrossFit for its work towards making the world a better place.

21:30, scaled to 5 rounds of 10 rope pullups (legless) and 20 DB snatch 33Ibs

Being that this is a repeat workout, I will have my athletes attempt to beat the previous variation that they performed (rx'd or scaled) or having them attempt a more challenging variation (only if previously scaled). For today, I will also be mindful of the impact from the previous few days of workouts, and may scaling more than usual, if soreness is high. Below are some scaling thoughts, and they are a near copy and paste from the previous time during this workout: 

Legless Rope Climbs- I consider this to be a moderate to high amount of rope climbs for higher level athletes. The majority of my clientele will need to scale this movement. Typically, I try to preserve the legless demand of the movement per the capacity of each athlete. For athletes that have experience, but the legless ascent is too demanding, an alternative could be to climb with the legs and perform the descent in a "hand-over-hand" fashion, in a slow manner, with minimal use of the legs. 
I will allow athletes to utilize the legs on the ascent and descent, if they are still developing rope climbing proficiency and legless presents a safety concern.
The rope climb performed from lying to standing will be another alternative for today. I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult. Alternatively, performing this variation with bent legs, utilizing lower body assistance, can decrease the difficulty. 

In situations where the above variations cannot be performed, such as lack of equipment, I will modify the movement to some sort of “hand-over-hand” upper body pulling movement. This could be the utilization of a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 50 feet. 

Dumbbell Snatches- I consider the load to be relatively heavy and the volume of reps, at this load, to be high. I will primarily assess that my athletes can perform reps consistently with good mechanics. For athletes that can perform dumbbell snatches with this load, but completing 100 total reps is too demanding, I will scale the reps. The goal for these athletes will be to find a challenging rep range while using the prescribed load. For most of my experienced athletes, I will use 10 reps per round as a cutoff. If they cannot perform 10 reps per round at the prescribed weight, they can decrease the load. We will work to find a challenging load that allows for consistent reps with short rest breaks. For newer or de-conditioned athletes, I will reduce reps and loads as needed per their individual capabilities. 

20:20
16 strict pull-ups (8/8 to mimic 2 rope climbs)
20 DB snatch @50#
Took rests to make 8 pull-ups unbroken thru round 4, broke 5/3/5/3 for last round. Broke snatches to 10/10 for Rd 4&5, kept full squat catch throughout. Brutal workout, love both movements.

Rx’ ed 
14:30
On an empty stomach, which is a horrible idea.  My HR was through the roof. 

19 min en rx , montí©e de corde bras seul lestí© í  11 kg ,puis dumbell de 30 kg .
Bon wod de grip ,plus cas soigner les mains 💪💪😅😁

Scaled to 45#
13 min
45/5’11/204

5 Rds
10 L-sit rope pull-ups 
20 alt DB snatches (35#)
12:29
Compare to: 13:16

I made a point not to look at the stopwatch until the end, & I was actually surprised I was faster bc I felt really slow and tired. 

5 RFT
Scaled to:
10 strict pullups
20 db squat snatches @ 50 lb db

16:56

3 min faster than February.
I'll practice legless rope climbs tonight. 

Rx: 13:12 
i lost time in the Rope Climb in legless but i do it. 

15 close-grip strict pull-ups
20 dumbbell snatches, 46lbs, alternating
19:35

190224: 20:35

Shaved a minute! That’s a start. Note, however, I haven’t taken a Rest Day since 8/2. I think I could go a lot faster if I were fresher.

Scaled/subbed to
5 RFT
10 Tarzan pull-ups
20 DB snatches, 35# DB
10:33

Anyone have any good, affordable loadable DB handles to recommend?

15:06 rx’d 

Good morning Dear Friends

I just want to say that this is my last post for about 3 months. I will make surgery of my Umbilical Hernia. So I can train for while.

I will not do the wod today just because tomorrow and after I will be recovering.

Have a nice training and week ahead for all mates!

Careful!!!

See you soon

@johnrodrigues_official

Scaled to 3 modified rope climbs per round - the grip pump was real - and used a 40-lb dumbbell for the snatches. 

When I was visualizing the workout on my way to the box I thought to myself: I'll do those snatches unbroken. I never break up dumbbell snatches. Well... was I in for a treat. I had to break those bad boys up in the last two rounds cause I legitimately thought I was gonna drop it on my head. 

11:13 was the final score. Super happy with the push! Keep 'em coming!

190224:

16:10 Rx

Today

18:34 Rx (2:24 slower)

Every repeat we’ve done I’ve been significantly slower, no idea what’s going on.

18:35 
10 towel PU
#53 KB

Vielen lieben Dank @Zurich Nord CrossFit...schon wars mit euch!!

8:50

5RFT scaled
8 strict pull ups
8 knee raises 
20 DB snatches alternate arms @ 15kg
12.08 min 👍👍

Great weekend with awesome people in Johannesburg, South Africa!

Has a Great Time! Thanks Ricardinho and Pablo for this incredible opportunity!! Hope to see you soon! You can find me on IG @Mr.Assiso , whenever you go to Lima don’t hesitate to call or text 

Warm-up for 190819:
GENERAL WARM-UP

AMRAP 10
50-shuttle runs (25 ft down and back)
10 kettlebell swings
25 ft inchworms
20 mountain climbers
25 ft toy soldiers
10 ring rows

SPECIFIC WARM-UP

Rope Climb
2 sets of 6 reps of a rope row to chest
2 sets of 3 pull-to-stand rope climb
2 sets of 3 of rope hang to high knee raise
3 sets of 1 one pull for max. height
1 legless rope climb to 15 ft. or attempt

Dumbbell Snatch
5 Dumbbell deadlifts, per arm
5 dumbbell deadlifts + shrug, per arm
5 Dumbbell muscle snatch, per arm
5 Dumbbell overhead drops, per arm
4 Alternating dumbbell snatches, switch at floor
4 Alternating dumbbell snatches, switch on the way down

Globo scale:   Rope Climbs: 10 strict towel pullups or 10 one arm pullups (Other hand on wrist of arm pulling up) per round for legless rope climbs.   if subbing regular rope climbs (scaling) do 12 jumping towel pullups or 8 strict pullups and 8 knees to elbows per round. You can also do rope pulldowns on a lat pull down machine, if that equipment is available (Triceps extension rope extended full length pull up and down for 15-20 reps per round, heavy). 
Snatches: For men, if the heaviest dumbbell available is 50 lbs, increase reps to 30, or do 20 dumbbell squat snatches at 50 lbs per round.  Scale as necessary.  

INTENDED STIMULUS
.
Oh man! It smells like burned lung --a.k.a. high skill, high reps, high power output. This is a firebreather. A really cool one, that is. Don't be fool by the legless aspect of it, or by the heavier weight on the snatches. This is still a faster workout, so aim your scaling so that you can get it done under 10:00. Also, keep in mind this is a griper. Make sure you treat the dumbbell snatches like you would barbell snatches. Instead of pumping your back and muscling that dumbbell up like a bro, do a beautiful power snatch. Your grip and your fitness will love you in return. Scale the rope climbs trying to preserve stamina work on the isolated pull of the arms. The weight on the dumbbells should be something a little heavier than what you usually would do for a set of twenty, but it is not meant to be a very heavy weight. This will get FRANtic so today is all about keeping your cool, staying with the reps and keep moving. If you can do any version of this, you are a fit person. Embrace it! 


NOTE on Modified Rope Climbs
Check the video for modified rope climbs at CrossFit.com. Check James' hollow body shape throughout the movement. No breaking at the hips, no momentum. Aim for that today. 


OPTION 1 
5 rounds for time of:
 
2 legless rope climbs, 12 feet
20 dumbbell snatches, alternating arms
 
♀ 40-lb. dumbbell
♂‚ 55-lb. dumbbell


OPTION 2   
5 rounds for time of:
 
1 leg assisted rope climb, 15 feet
3 modified rope climbs* 
20 dumbbell snatches, alternating arms
 
♀ 25-lb. dumbbell
♂‚ 40-lb. dumbbell


*If you commit to having a solid hollow body throughout the modified pull today, this is a much more challenging option than two leg assisted rope climbs, in terms of grip stamina. 
 
OPTION 3
5 rounds for time of:
 
6 modified rope climbs* 
20 dumbbell snatches, alternating arms
 
♀ 18-lb. dumbbell / use KB if needed
♂‚ 25-lb. dumbbell

I had an absolute blast working with the awesome L1 staff at Skyline CrossFit this weekend! I learned so much about how to be a good coach, and found a lot of flaws that I didn't even know about, and how I can communicate those to athletes, new and old. I loved the course, the material made sense and it was run very well and taught excellently by the L1 staff. Thank you!

Champions Club Scaling Notes:

RANT:
Last time this came up we did this as a partner workout and I thought it went really well. It took care of just about every issue (fitness or equipment) we would have come across. I always remind myself that the "magic is in the movements" as they say. Which I take as the movements chosen are there for a reason, but the exact sequence we practice them in can be bent to our purpose.

Check the compare-to notes from last time.