남(m)/46/171cm/94kg/2303020/
For time:
21 body-weight back squats=>70kg
7 rope climbs, 15-ft. rope=>서서 줄 당기기 1rope climbs당 4회
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments./
10분(무게줄임,강도 줄임)/
월요일 저녁 첫번째와드

CFWUx2 10*20kg 10*40 5*60kg
20:43
157lbs bs

12:21 @65kg 21,15,9 BS (85kg BW) and 9,7,5 rope climb from back to standing (6'1"). Jimmied a hanging paracord around ring straps. Usually sub towel pull ups.

27:57rx

13:22 rx (Plus?) 

I’m lighter than last time so used 180lbs. 
Did 12’ climbs from seated this time but used legs after the first 3-4 pulls. This was exhausting! Way harder today than I remember, but I scaled the rope climbs differently last time. Broke squats earlier this time because they felt very heavy. Maybe still zapped from deadlifting 405 for 7 reps and I really should’ve eaten more than a bowl of oatmeal.

180/41/69”

Time: 16:12
 
BS Body weight #160
RC 2-3 climbs, same rep scheme 

M/34/6'/175#

10:25 Rx

Compare to: 200305; 11:44 Rx

5:46 modified

Male/27/6’1”/205lb

21-15-9 back squats @155lb
14-10-5 hand over hand alternating sides strict pull ups

kept the squats light so I could go fast and unbroken. Also still recovery from low back troubles in the last 6 months. No rope at the house.

On vacation, could not do Rx at hotel. Completed this sub on Monday 6/29:

21-15-9
dumbbell front squats
pull-ups
8:00

16:49 RX

10:04
195# 
rope pull - lying on back and pulling rope to a standing upright position. 

185# and 10’ rope climbs at the house: 14:51

M/45/6'3"/207lbs

Subbed 3x pullups, no rope to climb
185lbs on barbell
15:11

9:46-
21 back squats, 135#
3 rope climbs, 15-ft. rope
15 back squats, 135#
2 rope climbs, 15-ft. rope
9 back squats, 135#
1 rope climbs, 15-ft. rope

what happened to the great warm ups that used to be on this page?

Sc 21/15/9 alt towel PU

3/5/20: same scale but 185#...17:59
Today: 195#...16:57

34/M/175

subbed rope climbs for 45# rope pulls on tower pulley

10:21

swapped?
100 burpee pull ups, 6” jump
not timed, not planned
spent 10 minutes starring at the floor then got moving and went with it

Scaled/subbed
3/4 bodyweight squats (60kg)
21-15-9 L pull-ups 
6:28
43/1.78m/77kg

Rx’ed 
175-lb (BW) 
= 7:48

Subbed Towel pull ups for rope climb-
35-25-15

11:32

M/39/112kg/179cm
Back squat 100kg
Rope climb 3-3-3
17'

15:01
50# vest
alternating pistols to bench (11, 7, 5 ea side)
1:1 pullups to climb

35/195/5’9/M

Rx 14:52 (195lbs) 

21-15-9
Body weight Back Squats RX (120#)
Ring Rows
K2E
9:39

12 minutes +/-

175 lbs 

Scaled rope climbs to 5, 3 and 3

Been doing so many legless climbs I forgot how to do normal rope climbs.

10:24 Rx at 200-lbs
200305 was 11:19 at 200-lbs
Legs were toast before the WOD - was not expecting to do better today
m/52/5'11"/200#

RX--or so I thought, but after looking at the bar, I only had 170# on there and not 175#:(
oh well
20:21
longer breaks during the rope climbs on the rnds of 5 and 3--ate up a lot of time.
m/50/175
compare to was
19:19

Armando mi gargage gym entrenamiento tras entrenamiento.
Extrañamente descubrí que la cuarentena que estamos viviendo en bsas me está enselando a aprovechar mi tendencia a ser creativo.
Hoy se me encendió la lamparita y convertí la dificultad que se me presentó por no tener una estructura de rope climb, en una oportunidad: convertí una sabana vieja en una buena manera de imitar el estímulo del rope climb usando la barra de pullups. Enrollé la sabaná concentrícamente volviendo el plano rectangular de la sabana en una forma de gusano o serpiente. Luego usé cinta scotch para que no se desarme. Luego até la sábana en la barra de pullups. Me sirvió para reemplazar los rope climbs realizando 3 Rope C2B pullups por cada rope climb. Cuando hago Rope climbs en la altura de 15 pies lohago normalmente en 3 subidas. Entonces mi entrenamiento quedó un 21-15-9 de Back squats que, no teniendo discos de 5kg todavía, tuve que elegir entre 60kg y 80kg. Me incliné por 60kg para mantener los rounds de back squats unbroken. 

Entonces completé por tiempo 21, 15 y 9 reps de:
Back squat 60kg (salió del piso)
Rope C2B pullup

Mi tiempo fue 8:28

Los rope C2B se realizan colgando con las manos a cada lado del nudo de la sabana convertida en gusano, lueg se realiza el agarre J con los piés, y se pisa y empuja con las piernas al mismo tiempo que se tira para llevar el pecho a la barra en cada rep.

Mis antebrazos gritaban cuando terminé el WoD. Un buen nivel de intensidad conseguido!
Gracias CrossFit

#comprometidoconcrossfit

Bodyweight squats- 180lbs
7 rope climbs w/feet
5 lay to stand + 5 strict pullups
3 lay to stand + 3 strict pullups

10:32

Gym just opened after 3 months of confinement!!! Hadn't done much except run, so I'll ease back into it. Did 2*5*BW (225lbs) just to feel the weight, then 21-15-9 1/2 BW (110lbs), 7-5-3 strict pull-up. Didn't time it or try to go too far. Followed by slips.

12:05, used 185 for squat, 35-25-15 pull-ups for rope climbs. Last was 12:48 with 205 squat. 

Bw 70kg/155
Scales squat to 60kg/135
Did 21-15-9
Squat
Strict pull ups
18:40

8:11

Subbed in KB FSQT (53lbsx2)
~12ft rope climb 

21/15/9
Squats - 45# dumbbells (53%BW, need more weights!)
strict pullups
4:48

(added additional 21/15/9 squat and dumbbell rows, after)

19:36

BW 130lbs 11:32

Subbed to 
21-15-9
BW back squats
Abmat sit ups
Unsupported bent over rows each arm, 53# kb 
10:32

57/5’8”/160

200305:  9:13, 21-15-9 bw bs, k2e, ring dips
171218:  12:30, 21-15-9 bw bs, k2e, ring dips

I'm a 51 year old male.  7 years of crossfit. Level 2 trainer. Been following .com programing for a month now. (No classes yet at the box since coming back from COVID  so I'm doing my own thing which is Crossfit.com) Love the variance!
Scaled to 155# barbell.  90% of bodyweight.
16:45.

21 body-weight back squats 223.5
7 rope climbs,  rope from the ground to up right
15 body-weight back squats 223.5
5 rope climbs, rope  From  the ground to up right
9 body-weight back squats 223.5
3 rope climbs, from the ground to up right. 
14:14

9:31
21-15-9 bodyweight back squat 145#
9-6-4 rope climbs to 12'

Compare to 200305:
21-15-9 back squat @ bw (150#)
7-5-3 leg less rope climb seated from floor to 7’
12:23

Scaled/subbed:
21-15-9
140lb back squat ~ 80% body weight 
L pull-ups 
13:25

21-15-9
DB Squats 50# DBs
Strict Pullups
6:17
Squats unbroken, 16/5-9/5/1-4/3/2 Pullups

M/36/172

9:16

135# for squats
For each climb: 4 alternating jumping towel pu with pause and knee tuck at top

I would have liked to see them only use the decrease in carbs as a variable rather than both decreased carbs and decreased calories. Eating 1,000 calories/day is not sustainable long term, where reduced carb intake is. 

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

12:17 - Sc
165lb and Legless Rope Climbs from seated, 8-ft ascent 

10:20, 135$, pull to standing

21-15-9

Front Squats - 115lbs (75% BW)
Pullups

5:38

M/45/6'2"/180#

Scaled/modified to
21-15-9
53# DxKB front rack squats 
Ring rows 
Knees 2 elbows
11:43

174cm/75kg/29age.
200305:5'50''.https://youtu.be/tcR0s99zkas
200626:7'20''.https://youtu.be/Z4pXmMM3-Kc   (legless)

There’s a lot of interesting things going in this trial (in addition to what was written in the summary). First, it’s “food-based”. That sounds almost silly, but there are programs out there where people go on pre-made smoothie diets. The unfortunate thing about such a diet is that it does not teach people anything. What happens when the training wheels come off? They can't just drink smoothies for the rest of their lives. When they re-enter the real world, they will still need to learn how to properly eat. I like the idea of skipping the shakes and going straight to real food.

Secondly, the control group was advised based on the DiabetesUK handbook: “What is a healthy balanced diet for diabetes?“ It would be more accurate to call it a comparison group, unless the researchers knew in advance the standard of care would have no impact. (I think they knew it was useless.)

It’s unfortunate they didn’t report the health biomarkers at the end of the weight loss phase and at the end of the stabilization phase. This would offer some insight into whether the improved biomarkers were driven by the low carb diet or the weight loss. Bonus points if they had a third arm do the stabilization phase first, followed by the weight loss phase.

WOD ANALYSIS

Coaching notes
Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet element that combined of a low skill movements and an explosive movement from gymnastics modality.

Purpose: The biggest challenge of this program is high heart rate training.

The reason for choosing reps: The reps template is 21-15-9 for squats and 7-5-3 for rope climbs. As can be seen, the rope clime reps selected 1/3 of squat. The rope climb is an explosive movement that the athletes must perform it with their maximum power and then recover their involved muscles. The BW squat is a good select that the athletes can recover their involved muscles. 

Time to perform: This WOD takes about ≈ 10-11 min. A relatively fast athlete completes this WOD in 9 minutes. 

Scale method: If the athletes cannot perform 15-ft rope climbs, the trainers are advised to scale it with reduce the reps or replace it to other easier varieties of rope climb, like lying to standing rope climb.

Running a class: Trainers have a long time (≈ 50 min) to set other parts of class.

Physiology (GPP): Muscular endurance and cardiorespiratory play the major role in this exercise.

Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.

Anatomy:
Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
Rope climb: Latissimus dorsi, Pectoralis major (sternum head), Biceps
________________________ 

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for squat ≈ 6 min
Specific warm-up for rope climb ≈ 7 min
WOD ≈ 10 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 19 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

6:55 (94kg = 207-lbs) 3.5m no jump.
CFHIM - MAKING PEOPLE BETTER

Yall should make a hero workout for Vanessa Guillen. It’s sad what’s happening. No command let behind you know. 

hey HQ, check out 200305

Champions Club Scaling Notes

RANT
The WHAT ABOUT THE MOVEMENTS section is in here because I think it's a simple way to sub something if you're limited from injury or lack of equipment. When you look at back squat, for instance, the image coming in your head shouldn't be a bar on someone's back; we need to be able to look past the "code" and see that it's just squatting in general. This allows us to modify effectively. Or, at least it does for me. In the grand scheme of things, there's no difference between back squats, air squats, front squats, overhead squats, and deadlifts.

WHAT ABOUT THE MOVEMENTS
Back squat - squatting, external load, full range of motion but not much upright torso demands
Rope climb - pulling (hanging), skill, core-to-extremity, scaling an obstacle

WHAT ABOUT THE FORMAT
Decreasing rep scheme like this and weight scaling means fit people can go through unbroken if they wanted to, though muscular fatigue would make us want to stop. If stamina was intended to be a factor, I would think legless rope climbs would be prescribed. And maybe higher squat reps.

TECHNIQUE SCALE
21-15-9 reps of a squat probably wouldn't be enough reps to work on technique, so I'd try for 3 rounds of 30 squats (any kind, preferably back squat though) and 4 half climbs. Half climbs because it gives more practice for the wrap/hips-first stuff.

CONSISTENCY SCALE
I would see this category being more emphasizing the stamina of the legs and arms. So maybe 5-7 rounds, 1-minute practice at each station.

INTENSITY SCALE
15 rounds of:
3 back squats
1 rope climb
*this is if the weight/rope reps listed are too much in the bulk, but good enough for smaller increments.

MY STUFF
12:12
95-lb. back squat. 3/4 speed with everything.

GENERAL FEAR LEVEL: 7