남(m)/46/171cm/94kg/230307/
5 rounds for time of:
20 GHD sit-ups
20-cal. row(1회당 1cal)
Post time to comments./
16분27초/
화요일 저녁 두번째와드

CFWUx2
16:34

Abmat SU
20 cal stationary bike
20:59

subbed:
20 tuck jumps
10 pull-ups

9:53

16:20. Jimmied GHD (sitting arse over box edge gripping heavy bag between legs) keeping it controlled to parallel and approx 1:30 rows keeping cadence over 790cal/hr as guide. Thanks to Crossfit South.
http://crossfitsouth.com/rowing-meters-vs-calories/

15:20
no rower so used 25 SDHP (45#) for each row

12:19rx

13:18 subbed ski erg

13:47
sit ups
row 50 up

11:57 rx’d Damper 3/4. Two hand touch ghds unbroken though they slowed significantly rounds 4 and 5 at 13 and 17 reps...
Hungover today and didn’t sleep well. Head still hurts! This was a nice quad/ab burner and I was hurting endurance-wise on the last set or 2 of rowing for sure... 

179/41/69”

14:28

subbed 20 ab mats for GHDs. 1.5 rds hands behind head, others hand assist. Good effort. Focused on balance between sides abs keeping the right engaged & pulling weight. 

14:30
2:54/rd average 
GHD to parallel 

Rx Time: 14:13.6
1-2:25.9
2-2:55.6
3-2:53.8
4-3:04.1
5-2:53.2

Ab Mat Sit Ups 
11:34

13:37 Rx

5rds
30x straight leg situps
20x burpees
17:10 

12:58
10 GHD / 10 AbMat.
20 cal.

10:23, subbed ab-mat sit-ups.

20:57
5 Rounds
20 GHDs
20 Cal Row
6 Power Snatch, 135#

subbed abmat situps and ~200m neighborhood run: 8:50

RX (5 rounds: 20GHD, 20cal row) 
9:42

5 rounds
400m run
30 sit ups
18:50

Subbed 40 SDLHP of 50# KB for rows

13:09

19:46 RX

13:45
scaled to straight legged sit-ups with a 10# med ball

23.51.99. Not bad for a first one on here

5 rds 
20cal row
20 abmat sit-ups w/20lb med ball
12:53

12:44

Modded to
5 Rounds
20 mat situps
20 cal. row @ damper 5
16:23.48

5 rounds in 11:02 
20 Abmat sit-ups
20-cal. row

Abmat sit-ups

 10:50

17:10 Rx

Modified-
5 rounds:
20 abmat sit ups
12 calories on Assault Bike

12:02

Modified to-
5 rounds:
12 GHD sit ups
20 cal row

12:39

Modified to
5 rnds
20 abmat sit ups with 20# slam ball
20 cal row
16:08
m/50/175

5 rds
20 cal row
20 ab mat SU with 12# medicine ball
15:11

5 rounds in 14:42 of:
20 Abmat sit-ups
20-cal. row

Scaled 
30 ab mat sit ups
20.49 mins 👍😅

No rower or GHD 
Scaled/subbed
30 sit-ups
20 burpees
200m run
17:52

13:27 
20 cal row
20 sit ups

5rds
20 cal row
20 sit-ups 
8:32
M/15/6’2”/195

Rx’ed 
= 12:01

damper set to 6

Perfect timing. My son's 7th birthday is tomorrow. My wife wants to serve cupcakes and juice, but I'm thinking frozen bananas. There is so much societal pressure to serve cake and sugar bomb junkfood, and if you don't then you're a bad parent. What are others serving for kids birthdays?

Straight leg Abmat sit ups SUB’d for GHD’s

9:43

5 rounds of
30 abmats sit up
20cal row

11'58"

14:00 rx

M/28/5'11'/195

12.:30 

20 sit-ups 
20 calories assault bike 

13:34 Rx
m/52/5'11"/200#

I feel so bad for generation lockdown. Their lives have been disrupted bigtime and they will be saddled with trillions of dollars of debt in the future. The least we could do is feed them a diet that will not lead them over the same cliff their elders are now falling off of.

I remember vividly the first time I saw my son (less than a year old at the time) eating a cookie. It was a Moon Pie, probably purchased at a gas station. I asked the adult who gave it to him why he did it. “Because he wanted it.” I was outraged. My son didn’t know of the existence of cookies until he was given one. Why even start down that road? Adults give kids sweets so they can see a smile. I get it. But it’s not an earned smile and it comes at the expense of the child’s health and well-being.

Infants, toddlers, children and even many adults are only interested in what will make them happy in that moment. Parents all too often give kids sweets as a way to appease them, calm them down or reward them. Skip the sugar and try parenting!

What happens long term if every time your child acts out, you placate them with a cookie? You create a learned behavior. Misbehave. Get a cookie. Throw a tantrum. Get another cookie. BF Skinner would be proud of the monster you just created.

What happens if you give a child ice cream every time they’re sad? You teach that child to self-medicate with ice cream whenever they are sad in the future. This is not a healthy eating pattern, nor does it solve any underlying problem.

The advice in this article is essential information to parents and I love how it’s broken down by age group. Let’s share this one as widely as possible!

I Don't have any of the equipment so instead:
5 rounds
20 v-ups
25 Burpees
27:00 minutes

This workout finished the the first week of my comeback to crossfit. So far so good.

11:57

10:45
abmats

5 rft 
30 straight leg abmat sit-ups 
20 cal row
11:21

Jackie:
20 abmat sit-ups 
20 cal row
14:08

Scaled / sub - Thanks Chris
45 second seated v hold (broken) for GHD

10m03s

13:06
decline bench sit ups
20 cal ellipticals

20 straight leg sit ups
25 SDHP with 50 lb. KB
11:08

Subbed AbMat sit-ups (20# Med. Ball)
13:46

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

12:29 - Rx

9:36 rx
M/40!/6’2”/205

With 20# weight vest, 12:50.

Tougher than expected.  GHDs slowed down in later rounds with the vest.  Rows were a little longer than a minute.

47m/5'10"/185

M/45/6'2"/180#

Rx'd 
11:48

14:57

5 Rds 
20 incline sit-ups 
20 burpees 
10:31

11:12 rx

experienced shortness of breath...must be the covid

5 rds
30 SDHP 45#
20 Abmat situps (mostly straight leg)

13:20

5rounds 

20 ghd situps on the floor
20 sumi deadlift highpulls -- Don't have a rower

15:00.36

Need these goddamn gyms to open back up

5rds: 10:57

20 cal Row (accidentally did row first)
20 GHD Sit-ups (little past parallel)

13:19 rx

GHD Hip Extension & Assault Bike

Rd1: 20/20 Rd2: 20/20 Rd3: 15/15 
Rd4: 10/10 Rd5 10/10   

 Time: 11:50

13:43 Rx
Splits were about 2:30/5:00/8:00/11:00/13:43

10:45 Rx, Damper 10

Subbed 20cal on elliptical trainer (2mins almost exactly)
15:29

15:23 rx

46/M/180

Sub/scale:
20 kcals Airdyne
20 GHD Sit-ups, back parallel to floor

9:22

5 rounds 
20 cal row
25 AB mat situps
10:25

M/36/172#

5 RFT:
30 abmat situps
20 burpees

14:20

Sc to an mat situps

10:43

RX:11'50''.
https://youtu.be/GMsLCagJ3F0

Subbed:
20 Toes-to-the-rings
20 Burpee-swing-high-pulls with a 20kg kettlebell
18:16
43/1.78m/77kg

16:10 RX

WOD ANALYSIS

Coaching notes:
CrossFit focuses on improve the core muscles and power in this cycles of macro view template. CrossFit used of 400m run and hip extension for 4 rounds two days ago (200612), and also used of SLIPS movements yesterday (200613), and now it use of the similar protocol. It use of 20cal. row instead of 400 m run and also use of sit-up instead of hip extension. CrossFit is intelligently pursuing the above mention goal by changing the pattern of movement to create workout variety and use other muscles.
In fact, crossfit uses of hip extension and sit up for improve the core muscles. Moreover, we all know that power is equal to the amount of work done divided by the time. CrossFit uses of 400 m run and 20 cal.row to improves the power by increase execution speed and also use of heavy weight push jerks to improves the power by increase the force.

Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.

Modality: This exercise is a couplet element WOD that is combined of a core exercise from gymnastics modality and a moderate distance row from metabolic conditioning modality.

Purpose: 20 reps of GHD sit-ups is fire the core muscles and improve the abs muscles. The athlete must complete these reps in the shortest possible time to earn more points so the core muscles are under the greatest challenge. Moreover, performing 20cal. row in four rounds improve the power and lactate tolerance and as a result reduces the drop power.

Note: This WOD set in 5 rounds. So overall, athletes should perform 100 reps sit-ups and 100 cal. Row.

Time to perform: This High intensity WOD takes about ≈ 15 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 13 min.

Running a class: Trainers have ≈ 45 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Scale method: If the athletes cannot perform GHD sit-ups, the trainers are advised to scale it and use abmat sit-up.

Scale method: If the rowing machine was not available in the gym, the trainer could replace it. For example: 20 cal. Row can be replaced with a 300m run.

Physiology (GPP): Stamina and cardiorespiratory play a major role in this exercise. Furthermore, mobility and coordination are challenged.

Physiology (energy pathway): The lactic acid is a dominant energy pathway in this exercise program.

Anatomy:
GHD sit-up: Rectus abdominis, Iliacus Psoas, Rectus femoris, External oblique abdominis, Internal oblique abdominis, Sartorius
Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximmaus, Quadriceps, Soleus
__________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for GHD sit-up: ≈ 5 min
Specific warm-up for Row: ≈ 5 min
WOD: ≈ 15 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 17 minutes that can be divided in specific warm-up or cool-down.
________________________

Scaled options:
       
Positive scale (if trainers recognize that athletes could perform WOD under 6 min):
5 rounds for time of:
30 GHD sit-ups
30-cal. row.
        
Negative scale:
Level 1 (when the athletes do not have GHD and rowing machine):
5 rounds for time of:
30 abmat sit-ups
300m. run

Level 2: (when the athlete cannot perform the GHD sit-up with a correctly technique):
5 rounds for time of:
30 abmat sit-ups
20-cal. row

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

14:42 CFHIM - MAKING PEOPLE BETTER

Champions Club Scaling Notes

RANT
Nothing to rant about off the top

MAIN DECISION
How fast do I want to make the row/run?

NEW TO CROSSFIT SCALE
As is, cut the ROM in half for the GHD sit-ups, or do a :45 L-sit

WHAT ABOUT THE MOVEMENTS
GHD sit-up - pulling from the hips, rigid midline, extra load on the spine,
Row - locomotion (kind of), monostructural, falling, deadlift/push-up shapes

WHAT ABOUT THE FORMAT
Giving us a set number of rounds usually means they are looking for a high intensity. Plus both numbers for the reps are things that can be done fast and unbroken. It's there if we want to.

LEARN TO COOK
I could shade towards stamina and do 1 round of 100 GHD sit-ups and 100 cal. row/1-mile run. Another option off the top of my head would be to do the run/row first each round if you wanted to use cardio fatigue as an added challenge to your midline on the GHD.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is.

GENERAL FEAR LEVEL: 7