165#
DB deficit kipping HSPU

19:51

Rx’d using dumbbells as parallettes: 21:41

All sets of front squat unbroken 

210827: Same Rx’d: 36:00

150309: 24:30 (scaled 135#/strict HSPU)

M/39/72"/170

Front squats as rx all 10 rds...3 rds of parralette HSPUs then moved to kipping HSPUs last 7 rounds.  18:55

Let's go HQ, get the comments back on track:)

남(m)/47(Korean age 47 Western age 46)/171cm/96kg/220207/
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating
Post rounds completed to comments. /
0라운드+피스톨 27회/
월요일 저녁와드

CFWUx3 sub HS for dips, pistols for squats
1r +50 reps (finished r2 after buzzer)

4+24 in 20 mins @ 8 strict HSPU, 16 SDLHP@20kg, 24 pistols. I felt extending it and focusing on form was a better workout for me. For the record: 2R in 10m, 3R in 13, 4R in about 18. HSPU felt surprisingly strong in last two rounds.
Prev. 2R. Sub 10 reg. HSPU, 20 pwr cln @ 25kg. Pistols rx.

3 rounds (pistol assisted)

2 rounds plus 6 HSPU with hands on 25lb plates and head to the pad they were on. About 3” deficit. Otherwise rxd. Pistols gas me like crazy! HSPU got easier the second and third rounds-guess I needed more practice rounds. 

191/69”/40

1 round + 8 pushups. From floor to ab mat

2 rounds 

Scaled to:
6 handstand push-ups
12-calorie row
18 single-leg squats

3 rounds + 1 rep

2 rounds +5 HSPUs

scaled to:
pike HSPUs, 24” box, 4” deficit
band assisted pistols
M/39/6’2”/206

M/36/5’7”/75kg
RX = 150reps
2RDs +10 DHSPU + 20cal Row

CrossFit Rossendale

Having cared for many diabetic patients with a low carb diet over decades in clinical practice, I can attest that in our n=many anecdotal archive there is nothing so gratifying as telling a diabetic patient to follow an appropriate, whole foods, low carb diet and that we'd be able to sharply reduce or stop altogether their medications in short order and seeing the joy of that success in their faces. There will be some people with DM1 of course that must continue to add a bit of insulin, but the amounts needed to cover the carb and protein intake on a low carb diet will be small numbers. And as our good friend, Dr. Bernstein, always points out, there is the error or large numbers. Drawing up units of insulin is not a precise science -- there is an error inherent in the process of maybe 10% or more. That error, that 10% of 5 units is very small, but of 50 units is very large. And the wild swings in blood sugar that it inspires will put the patient on their face unless they 'cover the insulin' with additional carb. On a carefully controlled low carb diet, for those patients on insulin, there's less chance for the 'error' to magnify and they'll stay in tighter control. The process is infinitely easier and smoother for the DM2 patients, who until they're pretty far gone, can gain complete control by changing what they eat. Then the price of insulin doesn't matter whatsoever because they will no longer need it. And for most, no oral hypoglycemics or antihypertensives either. How much better is that?? And who, who has ever taken the Hippocratic oath, would be opposed? 

26M

4 rounds Rx. 

Scaled pretty much all of this session

10 kipping hand stand push ups
20cal assault bike
30 pistol squats band assistance

2 full rounds + 10 hand stand push ups + 20 cal assault bike + 2 pistol squats 

Subbed/scaled to
10 HSPUs
20 burpees
30 pistols
2 rounds+10 HSPUs, 20 burpees, 13 pistols

44/1.78m/77kg

subbed:
10 shoulder presses, 45# dbs
20 BPUs
30 pistols

1 round

Thank you CrossFit L1 course for a great learning experience. It gave me an opportunity to learn from the skills of the coaches to develop my own, and meet other athletes and benefit from their experiences. Special thanks to coach ahmed alsharaf and coach simon jones for guiding me through this journey.

1 rd + hspu, row + 6 single leg squat
Normal hspu
12.5 lb dumbbell assisted squat

Had an absolute blast with the St. Paul crew this weekend.  Crossfit's take on health and fitness was a breath of fresh air.  As a chiropractor, its nice to hear others preaching the same message our profession has for over 100 years.  Pablo and his crew were top notch.  I can't wait to further this journey in health and fitness.  This is just the beginning Crossfit world!

2 rounds + 2

scale No deficit strict HSPU/Rx row/pistol to 19" bench

2 rounds + 10/11cal/-

2 rounds
sub deficit HSPU for deficit pushups 

M/19/160/5'8"
Modified workout a bit because of lack of time
AMRAP 10
10 HSPU
200m Run
30 Assisted Alternating Pistols

2rds completed

34/m/199lb
2 rounds
10 Pike push-ups from box
20 Cal row
30 pistols to box
+
10 Pike push-ups from box
20 Cal row

I love that we have these videos as a resource for our progression. Keep it up HQ ;) 

Scaled to HSPU, 20 pulls on my rower and lunges. 
Two rounds even 

2 rounds + 10 + 5
10 x strict DB press @ 35#
20 x burpee pullups (oof)
30 x air squats

4x

10 min
10 pike pushups (paralettes & feet on 3rd garage step)
20 sdhp 45# bar
30 step ups 2nd garage step alt legs

3 rds + 10 sdhp

Thank you so much coaches Ahmed , Danny , Simon, Uriel for great coaching cf l1 Dubai , 
I am indebted to you all for being my patient guides . Thank you for helping me out and being there for me in both the good and the bad.Your encouragement and constant motivation pushed me to heights I never thought possible. Thank you for inspiring me to be excellent in everything I do. Great coaches ,, Thanks again.

Thank you so much Karl, Jonny and Oakley for a great time this weekend in Reykjavik (level 1)... I had the best time and learned a lot...and you 3 were awesome 👏🏼 

1 round rx’d 

Scaled to 4 inch deficit 

2 rounds + 10 HSPUs + 20 cal row + 4 pistols 

2 rounds + 10 HSPU + 20 cal row
HSPU scaled to box assisted 
Legs are sore from 4 mile run and 100 wall-ball shots...

2 rounds + 10 pushups 
Pike push ups from 20 in box

The 2015 article by Richard Feinman and his colleagues has borne well the test of time, for it anticipated the findings of Hallberg et al. Essentially, Feinman et al were and are right. But two points may perhaps be made. First, how can we reconcile the fact that there are two good ways of reversing type 2 DM? Namely a low CHO diet or or a weight loss diet (as so well described by Roy Taylor et al)? I think the answer is liver levels of triglyceride, which rise with overweight generally, but which rise particularly with CHO in the diet. That in turn precipitates glucose and insulin resistance.
Second, Richard Feinman is puzzled about the weight loss story: but Roy Taylor articulates the case for individual thresholds. As the population gets larger, so more individuals cross that threshold, but everyone's threshold is different.
oh, and a third point may be made. Feinman et al, like Taylor et al, are good scientists, in that they ignored conventional wisdom, they looked at the data dispassionately, and they constructed new paradigms. And they were brave in articulating their new paradigms--courage is as important to good science as it is to commercial entrepreneurs.

Scaled to 3 untimed rounds of
6 pike push-ups, feet on floor
12-calorie row 
10 narrow squats
Eyeballed the time, just under 10 min.  Best scale for cranky knees.  Good challenge.  Never been able to do narrow squats in the past, will try them more often.

An absolutely amazing time at the CrossFit Level 1 Course in North Charleston, SC. I learned a lot from an amazing training team! Todd, Andy and Lindsay were beyond awesome. I’m so thankful for the experience and for everything I learned!

Thanks so much Pablo, Greg, Tegan, and Basil  for an awesome weekend! So grateful for my other classmates for all of their help and guidance since I'm so new to CrossFit! I'm looking forward to learning and growing more.

Missing 10 pistols in the second round.
Assisted pistols

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   3 rounds + 7 calories 

Bryan Rosen warm up
then Juan option 1
8 deficit hspu 
16 cal row
24 pistol squats
10 minutes 
3 rounds even

1 round + 3 deficit handstand push ups Rx-ish (used ball as target for pistols)

DID NOT DISAPPOINT! Despite the Minnesota gloom, I had a great time learning from some incredibly engaging and knowledgeable coaches: Pablo, Tegan, Greg, and Basile! Thank you for your time, energy, and insight! Thank you to CF St. Paul for the space, and thanks to my co-learners who made the weekend fun and supportive. Looking forward to taking this information forward and growing as a coach :) 

P.S. GO MINNESOTA! Best class, for sure.

3 Rds Rx & subbed:

AMRAP 10mins
10 HSPU Deficit 5.5"- (on 45 & 25# plates)
20 SDHP (45#)
30 pistols (alternating)

1st time doing deficit HSPU, idk if it was the extra height or what but definite problems kicking up/staying on the wall today! Hitting my head on the concrete wall in Rd 2 didn't help either. 
Pistols were terrible today too. 

2 rounds + 2 pistol squats! Or 3 rounds -28 reps of pistol Sq! SDLHP for the row w/25# KB! Finished the 3rd round after the time cap. got me! Forgot to warm up the triceps! 🙄 I’m an idiot! Everything but row as RX!

Had an awesome weekend in Costa Rica taking my L-2! Nicole Christensen (our flow master) was awesome; both traslators Fer and Derek super nice people to. Very exited to get back to Guatemala and apply everything I learned from the weekend at CrossFit 502. 

I had a lot of fun in Rome!
Thanks to all guys there and a special thanks to Federico, Marco and Arianna! You are the best coaches ever!!

2 rounds + 2 pistols = 152 reps Rx
Nice week of programming
m/51/5'11"/200#

Great working with everyone on the L1 in Dubai this weekend. Welcome to the family everyone great work 

Thank you to Dennis, Jen, and Keith for a weekend full of knowledge bombs and ruffling up my feathers a bit!  Took a ton away from the L2 in Brooklyn to take back and make my box even better!

Mike V.

Subbed strict handstand push-ups (back against wall)
Pistols done holding a strap for balance

3 rounds + 10 HSPU + 11 cal row

Scaled to 15 burpees everything else Rx 2 + 14

Dr. Feinman, in his characteristic understated fashion, touches on some very important points. 
Prior to insulin, a low carbohydrate diet was recommended for diabetic control. Insulin somehow manifested itself as a license to eat all foods regardless of their glycemic index or load.
Diabetes is an epidemic yet it does not garner near the attention of the infectious epidemics. Perhaps you can even think of one currently causing mass hysteria.
A low carbohydrate diet is beneficial and weight loss is not necessary for that benefit.
The HOMA-IR is an easily calculated number that can approximate your insulin sensitivity. So, even if your fasting blood sugar isn't in the diabetic or prediabetic range, you still may be able to intervene at the stage of insulin resistance. 
 			

2+6
First time doing deficit HSPU
Two 45-lb plates (closer to 7-in than 6-in)

These last few cycles have been gnarly. 

L2 in Tomball, Texas was great! Loved the smaller group size, really was able to get a lot out of the coaching feedback sessions. Incredibly excited to implement the lesson planning before classes to ensure our athletes are learning and safe at every workout. 
Definitely a well spent weekend!

1+42 Rx

The gymnastics demands of this workout are challenging. When modifying the movement consider replicating the function of the handstand push-up by moving the body throughout space in a vertical pressing fashion and preserving the unilateral demand of the single-leg squats. The overall rounds to complete will be relatively low as completing 3+ rounds will be very challenging for many. Here are some scaling thoughts:

Handstand Push-ups: The overall volume of reps accumulated will not be high but will still be challenging due to the deficit demand. I will have athletes use a variation of handstand push-ups that will challenge them to complete 10 reps consecutively and potentially even cause them to briefly break-up the first round. For advanced athletes this may mean that they perform the handstand push-ups as prescribed. For some athletes this may mean simply reducing or eliminating the deficit. For those that cannot perform handstand push-ups, I will likely have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. Beyond the movement modifications, I will reduce reps as needed. 

Row: If the row will take longer than 1:30 to complete I will consider reducing the number of calories to achieve each round. 

Single-leg Squat: Although high level athletes can breeze through these reps faster than many can do air squats, I expect a fair amount of time to be spent here for most people. I will use variations and rep ranges that all the movement to be completed in under ~1:30 on each round. Due to the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel or squatting to a target that keeps the hips above parallel to the knee. Other options could be to perform the single-leg squat on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a Bulgarian split squat or a reverse lunge could be great options.

Did yesterday’s PS/TTB/BJ WOD. Results there. 

Sub:

10 pike pushups to 6" deficit
20 calories elliptical trainer
30 1-leg squats (alternating) down to sit on 12" box

2 rounds + 10 PU + 10.8 cal

Scaled way down
10 minute AMRAP
10 pike push ups (feet on box)
200m run
30 alternating bench single leg squats

3 rounds + 26 bench single leg squats

3 rounds, untimed:

10 push press, 40lb dumbbells
20 cal row
30 lunges

5 min rest

1000m row - 3:31.3

Rob, Angie ve Saif hayatımda gördüğüm en harika insanlar. Ayrıca bilgi dolular. Hepsi harika birer koç. Onlara minnettarım. Her şey için çok teşekkür ederim. Hepsini çok seviyorum!!!

Did a little makover....to fit my abilities and equipment.

AMRAP 10 MIN.....
10 RING PUSH-UPS
20-CALORIE ECHO BIKE
30 LUNGES WITH HEAVY SANDBAG

2 rds + 10 DHSPU + 16 cals (146 reps) Rx

That’s 5 reps short of my PR.

2 rounds+ 10 hspu+10kcal rows

I just listened an interview of ADA CEO Ms. Tracey Brown, who is T2D in the past 16 years. First CEO with the actual decease -and with a continuous glucose monitor CGM. 

She quitted with insulin and 3 pills; one is about to go this year. How come? She’s abandoned the rice, she tosses the hamburger buns, she reads the labels and googles restaurant foods nutritional values. Sounds like a low-carb lifestyle, or as she calls it, as diabetic you must pay attention to the carbs. I guess she is actively using her CGM meter and acting accordingly. 

She even met with Dr. Bernstein last year!  An ADA official, this must be new to them.

I think and hope this is going to lead somewhere, let’s see. The lady understands the connection in between eaten carb and glucose and insulin, and that avoiding carb is good for her. 

Maybe these cautious baby steps described by Prof. Feinman shall grow longer... the prevention of prediabetes developing into T2D needs a milder version of  T2D diet. Which has to address the right things and deviate from the "general recommendations".

Youtube video available at sisters4fitness, from last week. Kind of a "coming out"...

JR

Jawohl Leute, mega Leistung!
Ich hoffe ihr hattet Spaß!

Had the most exhilarating experience at the CF level 1 seminar in Dubai this weekend! Which was wonderfully conducted by some of the awesome coaches! Thank you Simon Barry/matt damon, Ahmed alsharaf, Urial Galaviz, Danny and the twins. Thank you Crossfit for making it possible! 🤗

L2 CrossFit 06 in Rome, italy
Federico, Marco & Arianna was Fantastic! A very great Course!
Keep on CrossFit! 
Giordano, CrossFit Frascati

Thanks to Fede, Marco and Arianna for the two wonderful training days. Level 2 in Rome.

What an amazing course in Dubai, UAE! Thank you so much Ahmed, Simon, Uriel, Danny and twins for your time and dedication, and Crossfit BSQ. 

RX
32yo Male
2 Rounds and 9 HSPU. 

Pablo, Tegen, Greg, and Basil were amazing coaches in St Paul this weekend.  One of the best classes I have ever taken — I am really excited to get to work, use what I learned and practice the movements I relearned this weekend (as soon as I take my full rest day).

Champions Club Scaling Notes

RANT
I remember this one when it first came up. A kid named Jack at my gym was pretty upset after the workout, saying it wasn't enough and we needed more volume. He was right, actually. Sometimes I think the only way to scale down is to decrease time/weight, but in this case, scaling down would actually mean adding time to the workout. If you don't have the capacity to bang out pistols and hspu like that, then this workout needs to be adjusted.

PURPOSE
Sprint on difficult gymnastics skills. Well, difficult for most people, at least.

NEW TO CROSSFIT SCALE
See training scale below

TRAINING SCALE
AMRAP in 10 minutes of:
10 unbroken push-ups (in any orientation you can)
200-m run (or row the calories)
30 lunges

PRACTICE SCALE
As listed, just extend to 20 minutes

INJURY SCALE
Pick one monostructural thing you can do and one movement you want to work on. Do an AMRAP in 15 minutes.

GROUP SCALE
Probably the practice scale would be a good way to go. Pistols on boxes, or even to partial range of motion.

WARMUP
Jump rope
Kip
Kb swing
Lunge
Handstand

GENERAL FEAR LEVEL: 6

Had a great time and learned a lot at the L1 in Calgary @ Reebok Crossfit Ramsay.  Thanks so much Matt, Ben, Ravi and Val! 

RX:3R+19.
1R:ROW-1400cal/hr。
2R:ROW-1200cal/hr。
3R:ROW-1000cal/hr。
https://youtu.be/hqx6dlyrVyQ

Globo scale:  sub heavy dumbbell strict press for handstand pushups.  Sub either a 300m Sprint, 15 burpees and 15 sdhp 35/45# barbell, or 18 calorie assault bike per row.  For pistols sub deep box step ups, pistol progressions, or Bulgarian split squats.  If mobility is a problem amd progressions are going good put a plate under your heel and hold a light plate in front of you for the pistols.   But practice some without assistance if possible. 

Great time with a great group of likeminded folks at the CF Level 1 at CrossFit North Charleston in SC! Thank you Andy, Lindsay, and Todd for being awesome instructors!! 

That threshold training concept is a serious challenge to execute!  I waffled back and forth between the extremes of technique and intensity every few reps.  That's why it was so good to have someone yelling ques at me the whole time, haha.  What a great experience!  Rest your voice Pablo :)

Thanks so much Pablo, Greg, Tegan, and basil  for an amazing week!  We appreciate your passion and knowledge!  Best class of the week!! 

Loved my time in St Paul, MN! Great instructors, they made it fun to learn! 

INTENDED STIMULUS
.
Oh boy! This is a well-rounded triplet. Strength, stamina, endurance, mobility, and high skill. The question is: can you finish three rounds? That's the line that we want to be riding today. Today you want to put yourself in the situation in which you have a fighting chance to win that challenge. For that to happen, you will need to adjust the number of reps and skill level to match your capacity. On the handstand push-ups we want to challenge your movement with more range of motion than usual. Consider that there are several options for your between 0 and 6 inches. Choose a deficit that allows you to do 5+ kipping handstand push-ups when fresh if you were going to go for it. What we don't want is that you are reduced to singles on the first set. If that happens, we will for sure lose the metabolic stimulus, and your form will most likely break down. If you can do handstand push-ups, but you cannot string five or more together, then don't add deficit and work on them today. For athletes working on their handstand push-ups but not there yet, pike push-ups from the box or the ground are a great option. If you are piking, commit today to full range of motion and make sure your head touches the ground each time. Choose a distance in the row that you can confidently finish under one minute without gassing out. For the pistol squats choose a number of reps you can confidently finish in around one minute. If modifying this movement, try to preserve the main aspects of this movement --flexibility, balance, strength, and hip internal rotation. Toenail single-leg squats or bench single-leg squats are excellent modifications. Today is about getting reps. Each rep should be costly and challenging, but you should be able to keep moving and grind it out. Don't let the skills of this workout intimidate you. Find a scale that works for you and grind it out!    
.
▶ OPTION 1
Complete as many rounds as possible in 10 minutes of: 

8 handstand push-ups to 2-in. deficit 
16-calorie row 
24 single-legged squats, alternating

▶ OPTION 2
Complete as many rounds as possible in 10 minutes of: 

8 handstand push-ups 
16-calorie row 
24 toenail single-leg squats, alternating


▶ OPTION 3
Complete as many rounds as possible in 10 minutes of: 

6 pike push-ups (feet on box or floor)
12-calorie row 
18 alternating single-leg bench squats

Warm up for 200203:
GENERAL WARM-UP

2 rounds of:
200-m row
15 banded good mornings
25-ft bear crawl
25-ft walking lunges

SPECIFIC WARM-UP

Deficit handstand push-ups
3 sets of 1 kick-up + 5 second hold
3 sets of 1 kick-up + 1 negative handstand push-up
1 set of 3 handstand push-ups
1 set of 3 deficit handstand push-ups

Single-leg squats
10 squat therapy reps
10 narrow-stance air squats
10 Assisted single-leg squat holding onto rings
10 Single-leg squats

Practice round
2 deficit handstand push-up (or variation)
4 calorie row
6 single-leg squats (or variation)