CFWUx2
36:34

New in to Crossfit. Done the beginnen Option in 11:10

On a 30 mim cap

100 Hang snatch high pull @30kg
100 push press @15kg
100 sumo deadlifts high pull @30kg
45 front squads @30kg

Mirella Miranda:
100 Hang power snatch @15kg
100 push press @15kg
100 sumo deadlifts @25kg
65 front squads @25kg

29:32 Rx. No more shoulders this week. 

I’m being finicky but the spelling is vertical not verticle.

23:40

dumbbell alt Hang snatch 45#
50 squats (1:40, 1:40, 1:50)
Hanging l-sit/tuck = Squat times

17:00 @35kg, 40 sq, 1 min accumulated box tucks. Amazing how an injury (back) gets you to focus on form. R2/3 broken anyway so couldn't have lifted much more.

24:16
Rx’d

45:05 95#

23:40 option 1 (95lbs and 40 squats) 
:43, (lost count and did 3-4 extra) :40, :40
8x:05+:08 L sit holds round 1 and 5x:08 rounds 2 and 3 
Broke snatches 9-7-5 each round. 
Almost skipped today feeling so run down from deadlifts 2 days ago!

185/40/69.5”

Scaled to 95# and Lsit from dip bar: 17:10

As rx’d, 19:50.

Total L-sit time was :49/:47/:46.  Broke those into 4-5 chunks of generally 10-15 seconds.  Snatches felt heavy, but seemed to improve in later rounds — or at least didn’t get worse!  Did a set of 6 or 7 to start, and then smaller sets of 3-5.

46m/5'10"/180

3 rounds for time of:

21 hang power snatches
40 squats for time
L-sit for time equal to squat time

♂‚ 95 lb.

24:30
0:54/1:02/ 1:00

3 rounds for time of:

21 hang power snatches
40 squats for time
L-sit for time equal to squat time

♂‚ 95 lb.

24:30
0:54/1:02/ 1:00

F/49/5'6"/145
21 hang power cleans, 55#
50 squats
tuck sit for 1 min
24:56

Rx 25:44

27:43 (95# & tuck hold practice)

19:06 (95# & tuck sits)

Did this one immediately after the 800m run WoD the next day, but still was able to knock this out in 23:47

16:49
75# PS
L-sit between two boxes

M/34/5’10”/190

Rx’d 17:47

16:40 @ 95# and tucked L-sit on a bench.
Should have used 85#
Splits for squats were :54 - :59 - 1:08

5’8” / 170 lb / 21 / M

18:42
Scaled HPS to 95lb

Subbed with 32 Kettlebell snatches (16kg)
1st round squats 0:46 - 2 sets of L sits
2nd: 0:43 - 2 sets of L sits
3rd: 0:45 - 2 sets of L sits

39:47

45lb.  Hang power snatch.  Go 50lb.

Squats:
4:10. Got all the pops and cracks out.
2:47
2:40

L knee up sits.  Matched times above,  but did cumulative time. 

19:34

19:34

19:36
95# Hang power snatch
Squat/Lsit :48/:44/:44

F/46/140/5’6”
18:44 completed yesterday
35lb bar first set as I worked muscle memory
40lb sec set
If I didn’t physically pause at the dip and think shrug -explode, the movement was compromised.  Took me a bit to get through these but the high reps were good for muscle memory/mechanics
25 air squats 45-50 second L-sit tucks

3 rounds:

21 hang power clean @ 95lbs
50 squats
Front plank 

12:31

Squats - 1:07/1:06/1:06

23:30, scaled to 88 Ibs for hangpower snatch

Scaled to 
3 rounds
- 21x hang power snatch @ 75#
- 50 air squats
- 1:00 knee tuck on pull=up bar

15:20 (air squats 1:20, 1:12, 1:07)

SCALED
3 RFT: 13:29
21 x Snatch Grip High Pull @ 65#
25 x Air Squat
L-Sit time matched air squat time

*Note: Smoked from 10 miler, APFT, and FTX

16:24

Squats 1:14- I had to break my bent knee l sits
             1:00- scaled to seated bent knee pike
             1:15 - seated bent knee pike

Been MIA since Monday, really sick all week. 
Scaled 
3 rds
10 x DB power snatch 45#
25 x Air squats
3 x max L-Sit
11:37
Felt gassed after the first round, still recovering.

3 RFT 
21 HPS @ 75#
50 air squat 
Tuck hold on parallettes for squat time
20:47

Took too long on HPS- cycled better round 2 and 3

Squat time :57, 1:07, 1:27

21 minutes! Option 3! (65#s & 40 sq.)
Felt sore today! Painful left wrist & right forearm. Stopped a few times to get my music in order! ;) Decided to scale it back & just have fun with it! Strategy for hang snatches: 7-7-7 for 2 rounds and then, 11-10 on last one. 
Squats Unbroken (L-Sit Times:)
51, 45 & 41 seconds! Faster as I got warmed up! Fun Workout!!! 

21:45

21 hang power snatches at 45#. Really go for it in the jump. 

39:30 Rx 

13:12
HPSN (65lbs)
SQT (:45/:50/:52)
Knee Tuck on parallette

26:34 L-sit on parallettes 

Did Hybrid Athletics 
Strongman WOD
September 12, 2019
For Time (20 Min Cap)
50 x Stone To Shoulder @ 0.75xBW
Every Even Minute - 8 Air Squats 
Every Odd Minute - 4 Burpees 
13:54 rxd (145# stone)

75 lbs snatches
17:00

Scaled to
65#
tuck holds
16:19
sqts were 
1:14
1:33
1:19
m/49/175
Not sure what's going on, but I feel like for the last week and a 1/2, I've been regressing....longer breaks, than normal.

L sits from parallel bars
23:55

M/43
26:13 rx

4 rounds, each for time:
15 DB power snatches, right arm, 35#
15 DB power snatches, left arm, 35#
15 squats, both 35# DBs
2:08 - 2:07 - 2:12 - 2:11
about 1:1 work-rest cycle

Thanks for this workout, a few months ago, Mike A

27:33 Rx 

18:23
Sub’d L-sit for 50 AbMat sit ups

Scaled
3 Rounds for Time:
21 Hang Power Snatch @45
50 air squats 
L-Tuck sit hold on Paralletes  
Squat times:
50 seconds
1:00
1:10
Total Time: 14:45
First time Hang Power Snatch. Need to focus on hip drive and shrugging up, not whipping the bar. Was able to do all rounds without dropping the bar, but defiantly had pauses in between the snatches (unbroken?). 
Tight hips & hamstrings = very difficult L-Sits
Trying to learn the basics of CrossFit Olympic lifts w/o going to a box. If anyone had any advice please feel free to share! :)

22:12
Scaled snatches to 65#(my last PR was only 80#)
Squat times: 1:24 /1:11 /1:02 
(I may have done 60 squats in rd 1, counted 30s twice?)

Subbed 32 24kg kettlebell snatches 16 left-16 right arm.
Squat times were 1:02, 1:00, 1:00
Bent knees at L-sits 3 sets.
25:52
43/1.78m75kg

30:41. Squat times: 1:06, 1:10, 1:12.
Rx all except scaled L-sits to knee tucks alternating on parallettes, dip bars, and pull-up bar hangs.
That’s the most reps of hang power snatches at 75 lb. I’ve ever completed, so even though I was moving slowly by round 3 I still stayed with that weight to practice keeping my form while fatigued.

Scale:
3 rounds
32 (35 pound) alternating DB snatch
50 squats
L-Sit tuck (3 sets of 20 seconds each round)
14:48

It shouldn't be that patients have to machete through the jungle of dietary advice on their own. We desperately need to come to a data-supported consensus that the medical establishent promotes. People are really confused about what they should eat.

3 rds
21 Hang Power Snatch 75#
35 squats
1 min tuck hold
18:30

This is an interesting combo. I’m really curious how the L-sits affect the snatches and squats. I will strive for consistent 7-rep sets on the snatches (with short rest between sets), speed on the squats, and high-quality on the L-sits. Here are some thoughts on scaling:

Hang Power Snatch: I consider the hang power snatch load to be light to moderate and the volume to be relatively high, at that load. I will not expect most athletes to do the first round unbroken. For today, I’m going to have my experienced athletes reduce the reps per round and use a slightly heavier load than usual instead of reducing to a light load and completing the prescribed number of reps. For example, if I have an athlete that can handle 115lbs/75lbs, but 21 reps per round is too high, I will have them reduce the reps per round to 10-15 at the 115/75 today. For newer athletes, I will have them utilize a light load along with reducing the reps per round. This athlete will focus on the mechanics of the movement and not prioritize the speed. 

Squats: I will have nearly all of my athletes perform this movement as written while ensuring full range of motion at the bottom AND top of each rep. For athletes where the overall volume is too high, I will reduce the reps per round based on their capacity. There may be a very rare occasion where I will have an athlete squat to target that allows them to maintain sound mechanics. 

L-Sit: The overall duration of L-sits will be pretty high. Most will be doing over 3:00 of total L-sits, if they are actually performing legit air squats. To encourage some longer holds, I will have athletes attempt to accumulate their L-sit hold times in no more than 5-6 attempts each round or limit the duration per round to 0:45-1:00 based on the capacity of the athlete. I will modify the movement to an L-sit variation that allows the athlete to hold for at least 0:15 on their initial attempt. The L-sit modifications will be a tuck L-sit or an L-sit with only one leg extended. 

25:52 rx

44:55 Rx

1:35
1:20
1:00

I learned a little more of the same lesson on the squats each round.

3 rounds in 8:59 of:

10 hang power snatches, 75#
25 squats for time
L-sit practice for time equal to squat time

scaled the power snatches to 95lb. 13:30.96 end time. 

14:57 
Scaled snatch to 75lb
Scaled L sit to hollow body hold

Great lunchtime WOD here at the L1 in Munich!
As always, mainsite never fails to expose my weaknesses like no other nor does it care about what I am good at; only improving my fitness!

19:10 as rx’d but I wasn’t winning any beauty prizes with my L-sits.
Squats were 1:05-1:03-1:02 
Sets of L-sits were 1,000,000 sets of 0.05 seconds (subjective 😂😂😂 )

20:00
Scaled:
15 Hang Power Snatches, 30 kg
30 Air Squats
Tuck Hold

Easy pace. Snatches broke 5/5/5, AS and hold 50 seconds

M/44/6'2"/180#

14:57
Scaled to 75# for snatches and tuck holds...squats took :58/1:00/1:00

10:50
Scaled/subbed to 3 rds of 32 alternating one arm 12kg DB hang power snatches / 25 air squats / 45secs cumulative tuck hold on bench
M / 40yo / 176cm / 71kg

That will definitely make me do fast air squats. L-sits with heavy legs though! Oof!!  

Thanks for all the scaling and warmup info Chris, Steven, Eric, Juan, and Bryan!! (Not in order of most gratitude) I will hit this in 3 weeks as usual. 

Warm-up for 190914:
GENERAL WARM-UP

2 rounds of:

30-seconds of jumping jacks
10 pass-throughs with PVC
10 overhead squats with PVC
5 inchworms with a push-up

SPECIFIC WARM-UP

Air squat
2 sets of 5 squat therapy reps (3-sec down, 3-sec up)
10 air squats

L-sit
10 sit-ups
1 set of: 10-20 seconds tuck hold on boxes or parallettes
1 set of: 5 seconds L-sit (or attempt)

Power snatch
Perform 5 reps each step with an empty barbell:
- Dip and drive to shrug
- Dip and drive to high elbows
- Hang muscle snatch
- Power snatch "lands" with bar overhead
- Hang power snatch

Build-up
Build up to working weight by performing 3 sets of 5 air squats and 3 hang power snatches.
> Increase in load each set, and perform each set every 2 minutes.

Hey amigos what kind of squats are those? Back,air, overhead?  I’m feeling back but what’s your take?

INTENDED STIMULUS

This one is rough, especially if you do it right. The snatches are power and from the hang, so short range of motion. They are/should be slightly heavier than your usual metcon weight. And we have twentyone of them. That screams high power output. On the squats, you should go fast. Choose a number that is big that you can speed up unbroken for the three rounds. You can do this, and you should. Remind yourself you will have breaks in the L-Sits, so there is no reason to slow squats. That also screams high power output. It all implies that when you get to the L-sit, heart rate will be high, legs will burn a little, and the lungs will be going. And you know how those L-Sit/Tuck holds get: nasty. Break them as needed but be smart and keep the rest periods short. Today is an excellent opportunity to play with short sets and short breaks. Scale the L-sits to a tuck hold, or a tuck/L-sit combination, but let the number of squats determine the time. Don't go for fifty squats if they are going to take you more than 45 seconds. A solid mantra today is to track all rest periods. Keep them short! This one is rough, but also productive and fun AF. ENJOY!



OPTION 1
3 rounds for time of:
21 hang power snatches
40 squats for time
L-sit for time equal to squat time
♀ 65 lb. ♂‚ 95 lb.


OPTION 2
3 rounds for time of:
21 hang power snatches
30 squats for time
L-sit/tuck hold for time equal to squat time
♀ 55 lb. ♂‚ 75 lb.

OPTION 3
3 rounds for time of:
21 hang power snatches
25 squats for time
tuck hold for time equal to squat time
♀ 45 lb. ♂‚ 65 lb.

Globo scale: if without bumpers you can either scale the weight to allow control or do the dumbbell sub.  Those without a barbell today or subbing do 32 alternating dumbbell hang power snatches, 50/35lb dumbbell.  For L sirs, you can do then from rings, 2 boxes, paralletes, a chair,  2 benches, or hanging from a pullup bar or Rings.

Champions Club Scaling Notes

RANT: 
Individually I enjoy these “gimmick” workouts the most. The word “gimmick” can sometimes carry a negative connotation, but I just see it as meaning something that can work but you don’t want to build around. The meats and vegetables of the CrossFit prescription are… well… meats and vegetables. But besides that it’s simple couplets and triplets with simple rep schemes. Having a varied exercise duration adds a lot of gaming to this, in my opinion, and is a cool twist to what could have easily been a flat 1:00 L-sit. The only question is being able to scale this to a group. If you can, then go for it! or if you want to make the squats a technique emphasis of the day, then modify the snatch weight/number so they become the L-sit dependent.

I SHOULD TRY THIS RX’D IF: I am capable of doing 50 squats as fast as I can with passable technique

GROUP VERSION:  as is for those who can figure out the time thing, 1:00 on L-sits for everyone else. Reps should stay the same unless working with really old people.

INJURY VERSION:
This workout has 4 parts: jump, overhead press(ish), squat, static hold. Pick two movements you can do that fall into those 4 categories and do an AMRAP in 20. Higher reps and less rounds would be better.

WARMUP:
Box jump — snatch prep
Handstand — overhead prep
Squat — obvs
Jump rope — always
Pull-up — spend some time hanging

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7