남(m)/46/171cm/96kg/230207/
Complete as many rounds as possible in 15 minutes of:
25-ft. handstand walk=>45초 물구나무서서 버티기
75-ft. walking lunge
25 sit-ups
Post rounds completed to comments./
3라운드+ 물구나무서서 버티기 45초/
화요일 저녁 첫번째와드

3 rounds plus 800 meters plus 8 deadlifts
Rx’d

CFWUx2
2r +25ft+75ft+12
Finish r3 after buzzer

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
10 deadlifts
Run 400 meters
30 sit-ups
135 lbs 3 rds +10

SC to 295#... 2 + 800m/2/-/-

5 rounds in 1:21 I have a bad habit of doing too much on off days. Decided just enjoy the runs, dropped the weight from 215(1st round) to 185 and runs were 1000+ Per 

subbed:
4 wall walks
walking lunge, 25 steps
12 KTEs

4 1/3 rounds

5R+walks, lunges and 7 sits. Scaled: 4 hollow hold wall walks, 75' walking lunges, 25 sit ups.

scaled HS walk to shoulder taps x 25

6 rounds + 25 shoulder taps

4 rounds plus 3 sit ups
subbed 3 wall walks for each HS walk

6 rounds + hsw and wl rx’d

6 rounds plus HS walk plus 75’ lunge plus 8 situps. Rx’d. No abmat/no arm swing/no anchor on situps with soles of feet together. They were the hardest movement today. 6/7 HS walks unbroken. Fun WOD !
Next time I need to go as fast as possible on the lunges and have more ab stamina to get more rounds. 

180/41/69”

subbed 2 wall walks + 4 shoulder taps. 4 rounds plus 1 wall walk and shoulder taps

M-35

Training at home
24m hsw and wlunges done in sets of 2m because of room length. This seemed awkward for the lunges but turned up to be an unintended yet good breaking point for the hsw.
Used first two rounds to warm up the lungs and last rou ds stepped on the gas.

5 rounds and 1 situps

This was very cool. Felt awesome being able to be faster at the end than at the beggining.

Thank you! 

4 rnds +1 HOME

20 minutes SLIPS

4 handstand wall walk
32 walking lunge (about the same as 75ft)
25 sit-ups

4 Rounds, Rx

M/43/150#/5'6"

RXd.  all HS walks went unbroken and looks really cool in the timelapse video i made.
9 rounds even with 4 seconds to spare.

M/34/6’/175#

5+23 sit-ups; Rx

4 rounds + 5 handstand push up

5 handstand push up
75-ft. walking lunge
25 sit-ups

4 rounds minus last 10 situps

25-second handstand holds against wall w/ shoulder taps
75’ lunges
25 situps

Found a great lawn spot in rugby field for HS walks with a view of the Windsor castle. :)
4 rounds + 17 sit-ups Rx

F/45

3 rd
5 walk walks
75’ lunges 
25 butterfly situps 

5 rounds even. Subbed 75ft each arm waiter walk 1.5pd KB for HS wall. 

39/M/210

6+4 sit ups Rx

Handstand walks felt real good today. No unbroken rounds, but 5-6 rounds in only 2 sets and 1-2 rounds in 3 which is a startling amount of consistency for me. 75’ lunges done in 21 reps/round.

Scaled as:
AMRAP in 15 mins:
wall walks/ lunge/ situps
rnd 1 - 3/22/20
rnd 2 - 3/22/20
rnd 3 - 2/22/20
rnd 4 - 60' bear crawl/22/10
rnd 5 - 30'/4

15 min
25 shoulders taps "bent over inverted, feet together on ground"
12 push press strict 45#
25 walking lunges
25 abmat situps

3 rds + 25 walking lunges of 4th rd

5/18/20

M/36/165

as rx’d 

5 rounds + 25’ HSW

Subbed 25 HS shoulder taps for HS walk

6 rds + 25 taps + 50 ft of lunges

7 rounds + ~22 ft handstand walk

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

7 + 35
(7 rounds + 25ft HSW + 75ft WL + 15 Sit-ups, 5ft = 1 rep)

2Rds +20 Sit-ups

Strgth-GSLP
Press-90/pullup-7.5/sqt-125

WOD-sub/scale 5rnds + 6 step-ups
Sub/Scale to: 15 min AMRAP
12 pike pushups
12 24in box step-ups
25 situps

Handstand hold practice x 10min

5 rounds
30 sec wall walk stands
75' lunges
25 situps with feet hooked

Complete as many rounds as possible in 15 minutes of:
25-ft. handstand walk
75-ft. walking lunge
25 sit-ups

7 Rounds completed 
plus
25-ft. handstand walk
25-ft. walking lunge

OPTION 1
4 Rds + 4 wall walks + 15-ft. Lunges

4 rounds plus 38 reps.

Sprinklers went on halfway through workout (lol) so I scaled 25’ handstand walk to handstand walk up the yoga mat and backwards back down the yoga mat, 2 times. About 6’ for the length of the mat (24’ total). Going backwards ended up being a really fun challenge. 75’ lunge turned in to 35 reverse lunges in place.  

4 rds + 43 reps
Scaled/subbed to 3 wall walks - 30 walking lunges - 25 abmat sit-ups
M / 41yo / 176cm / 70kg

7 RNDS RX + HSW + Lunges + 10 SU

5 rds
20 shoulder touches
75’ lunge
25 a May sit-ups with toes hooked
about :25s left

Subbed for 25 shoulder taps on 24" box and 30 lunges per round
6 rounds right on 14:59 :D 

Sc wall facing shoulder tap x25/ 20 count lunges/ sit ups

5 rounds + 10/-/-

Rx' 5 Rounds+25f Handstand walk

Rx' 5 Rounds + 25f handstand walk

6 rounds + 25 ft. HDW + 54 ft. lunges

M/45/6'2"/180#

Rx'd 
7 rds + 25' HS walk

15 min AMRAP

50ft Bear Crawl
75ft Lunge
25 Sit-ups

9rds+20 sit-ups 

7 rounds + 25-ft lunges
HSW were all unbroken - first time for me in a WOD like this (SLIPS payoff)
SU with abmat, unanchored 
m/52/5'11"/200#

As rx'd, 6 rounds + 15 feet lunge.

Wish HS walks went better, but I think my technique is coming back.  Walking lunge was easy.  Did sit-ups with abmat.  Slow and steady.

Before, worked up to a heavy power clean.  Got 215, missed 225.

47m/5'10"/185

6 Rds 
Subbed wall handstand hold with 25 hand taps for handstand walk. The rest as Rx’d. 

Scaled 25-ft. handstand walk with 25 box shoulder taps (knees on 24 " box).

5 rounds.

Rx’ed 
= 6 rounds + 25-ft + 50-ft

(did all in my living room, it is raining outside 😢)

Modified to:
24’ handstand walk
80’ walking lunge
25 sit ups
6 rounds +24’+80’+3 sit ups

Finally did the 20200322 workout of, scaled/subbed as below:

On a 15-minute running clock, for max reps:
5 rounds of:
   20 seconds of deadlifts (185#), rest 10 seconds
   20 seconds of push-ups, rest 10 seconds
8/17, 9/15, 9/16, 8/15, 7/16

Then, 5 rounds of:
   20 seconds of squat cleans (95#), rest 10 seconds
   20 seconds of inverted rows, rest 10 seconds
5/10, 4/6, 4/5, 4/6, 5/6

Then, 5 rounds of:
   20 seconds of hang power snatches (65#), rest 10 seconds
   20 seconds of sit-ups, rest 10 seconds
7/13, 7/12, 7/11, 7/12, 6/11

268 total reps.  Wonderfully wasted right now.

Rx 5+116 counted each foot as a rep

option 1 4+2. 

Question : what weight is prescribed for the walking lunges ?

Quick question...
when it says sit ups is that regular, weighted or ab mat sit ups?

5 rounds

▶ INTENDED STIMULUS
Simplicity is the ultimate sophistication. Here you have it. We have: horizontal travel with aligned spine and pelvis and moving from the arms; followed up by horizontal travel with aligned spine al pelvis moving from the legs. We finish with with flexion and extension from the spine and pelvis. Simple. Even though the prime movers of all movements are different they will all interfere with each other. The lunges and sit-ups will become acidic, and will challenge the muscles that stabilize your handstand walking. Because of that this is a wall-walk workout. We can grind through lunges and sit-ups but when we get back to those walks s#$it will get real. In other words, today is the day to be efficient with your movement. Breathe keep moving at a faster pace and don't rush. Remember event though keeping good mechanics under fatigue is the hardest thing to do, good mechanics are the most efficient way to move. Aim to get something around 5 rounds. If modifying the handstand walk today, wall walks are a great scaling option, they will keep the horizontal travel and core requirement high. 

ENJOY!

▶ OPTION 1
As many rounds as possible in 15 minutes of:
4 Hollow Body Wall Walks
60-ft. walking lunge
20 AbMat Sit-ups

▶ OPTION 2
As many rounds as possible in 15 minutes of:
3 Hollow Body Wall Walks
50-ft. walking lunge
15 AbMat Sit-ups

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

25 shoulder taps (wall-facing) in place of handstand walk
6 rounds + 25 taps + 75’ + 13 sit ups

6 rounds (wall walks / lunge in place)

6 rounds + 25ft hs walk+15ft lunge

While the scientific evaluation of fasting may be new the practice certainly isn't. The Paleo Manifesto by Durant deep dives into fasting practices and how they were over time baked into religious dogma because of their utility. Like many things in exercise and nutrition science the lab is playing catch up to tried and true practices that have been 'tribal knowledge' for generations. It's good to finally get scientific validation for societal trial and error because fasting has been around for eons.

RX：7R+25ft+5 lunges.
https://youtu.be/vmZm9oEJSbg

4 rds plus 10 feet of lunges, did 2/3 of reps with knees on 30" box with shoulder taps

Setting the standard for coaching excellence. The red shirts are phenomenal, and James in particular is truly inspirational. 

It will had been interesting to compare that group to a 14-10 fasting group from sunset to dawn to see if the schedule of the fasting add an impact or if it just the fact to fast 14-10 that bring the benefits.

This workout is a cool mix of high and low skill elements. Have fun and attempt to accumulate 6+ rounds of this workout. Here are some scaling and at-home workout thoughts:

Handstand walk- The distance of handstand walking each round is reasonable but the skill demand of this movement is high. Many of my athletes will need to modify the movement to maintain consistency. If you have the capacity to handstand walk, but cannot achieve consistent 10ft efforts, consider reducing the distance or limit yourself to 3 attempts each round. Other options for today could be: handstand shoulder taps, “around the worlds” on a box, and plank shoulder taps. Reps/distances can be assigned that allow for successful completion in 1-2 sets with a moderate effort. 

Walking Lunges: Depending upon the pace of the other movements, you can accumulate a large volume of walking lunges today. Most can do this movement as prescribed, but some will need to scale the distance and potentially range of motion based on their current capacity.

Sit-ups: Most can perform this movement as prescribed but may need to reduce reps if a lot of rounds are being accumulated, as I think getting 6+ rounds is very achievable today.

Minimal Equipment Options: Not much should need to be changed today. The only issue may be the handstand walk due to it possibly being unsafe to perform at home. Many of the scaling recommendations above will also work in the home environment. If you cannot perform walking lunges, due to space, modify the movement to 30 in place lunges each round. 

Combined this and last Saturday's:

AMRAP 30:

20 weighted lunges
20 shoulder press
20 hollow rock

10 + 23 - 20lb dumbbells

Globo/Home scale:  HS walks can be done in 5 foot segments, or you can sub 3 wall walks, 4 piked around the box hs walks,  or 25 feet bear crawl.   For lunges, if you don't have the space, do 30 in place lunges per round.  Situps as Rxed. 

Lateral wall handstand walks.
4 rounds+HS walk+50feet
43/1.78m/77kg

An intriguing idea, but be cautious. This is a preliminary study and is exactly what the critiques of pseudo-science warn against. Namely, the initial motive to demonstrate a hypothesis, the lack of a control group and use of cause-effect language.

Warm up for 200217:
GENERAL WARM-UP
2 rounds for 30-seconds of:
Active Samson
Hollow rocks
PVC pass-throughs
Bear crawl

SPECIFIC WARM-UP

Handstand walk
2 rounds for 30-seconds of:
Wall walks
Shoulder taps
Handstand walk off the wall (2-3 feet)
Handstand walk towards wall (2-3 feet)

2 minutes of freestanding handstand walk practice

Practice:
5-ft. handstand walk
20-ft. walking lunges
5 sit-ups

Champions Club Scaling Notes

RANT
By far the most dreaded technique practice is before running workouts when I bang my head against a brick wall trying to reinforce Pose drills. But you know what is not quite as boring as Pose drills? Handstands. More dangerous? Definitely! You never know when you'll turn around and see 6th grade James upside down in the middle of the room with nobody spotting within a 10 feet radius. Believe it or not, that's not the first time I'm cussed at a middle school kid, unfortunately. Anyway, handstand walking is a great skill transfer into running, and I've seen people like Mr. Kuiper go from heel striking to falling and pulling instantly after doing a few sets of handstand walk practice. Again, you can check the box that you handstand walked 25 feet, or you can use the handstand walk to make you better at something else. This is what Carl Paoli calls "skill transfer" and is a very important part of CrossFit.

MAIN DECISION
Am I skilled enough to make 15 minutes a good dose.

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
25 lunges
25 sit-ups
*practice handstands/hs walks in the warmup

WHAT ABOUT THE MOVEMENTS
Handstand walk - possibly the most inefficient method of locomotion, pushing, overhead, unilateral loading
Lunge - squatting, unilateral loading, also locomotion
Sit-ups - seriously, why do I suck at sit-ups?

WHAT ABOUT THE REPS
I envision a really fit someone breaking out a smooth 25 feet of hs, lunging the remainder of the 100, then banging out 25 sit-ups, all in close to a minute. I said "envision" because I am not one of those someones.

LEARN TO COOK
If I want to make this more of an intensity thing then I could look at that New to CrossFit version. If I wanted to keep the movements and reps the same, I could just extend the time frame to 25 minutes.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
25 minutes.

GENERAL FEAR LEVEL: 5