There is nothing better when playing with your grandkids than be able to sit and stand from a little child’s stool/chair when you re 78 years old!

CFWUx2
8*8 15*8 6*8 12*8 46 Cal total rowing

40,2:00(rings),55,1:50,55

67 squats (last two times 63 reps)
80s L sit. 2x:05 second holds on floor/ round
47 ring rows with feet on 20”/ rings at hip ht
90 seconds FREE handstand (first :20 UB!)
58 calories

A pretty solid PR here on everything except L sit, but I got extra rest on last time, and I haven’t been doing my SLiPs as much. Moved away from the wall to free handstands since twice now I’ve maxed out on wall HS during this WOD. Was surprised to do so well, holding most of the first 3 rounds and only having a lot of trouble getting into a handstand the final round or 2! Rowing only improved by 3 calories...but I’m lighter so that’s surprising. 

I also felt amazing compared to last time. The minute was enough time to recover and I wasn’t crazy out of breath except for the last few rounds of rowing and squats. Hit total muscular failure on ring rows and handstands...

177/41/69”

Back squat 40 kg - 66 reps
L-sit - 90 sec
row 40 kg - 74 reps
wall Hsh - 100 sec
burpees - 47 reps

181209
Back squat 40 kg - 64 reps
L-sit - 80 sec
Ring row - 62 reps
Free handstand hold - 94 sec
Double unders - 240 reps

M/34/6'/175#

Back squats: 82
L-sit: 1:17
Ring rows: 50
HS hold: 2:00
Row: 66 calories

M/55/185/6’0”

Tabata totals:

Back squats (95 lbs): 81
L-sit parallette holds: all rds unbroken
Strict pullups: 65
Handstand holds: all rds unbroken
Echo bike: 50 Cal

76
80
85 Towel Pull Ups
48
65

46
18s through (feet on ground l-sit)
47 (false grip for half)
89 wall assisted
96 35# kB swings 

M/25/5'8"/160lb
CrossFit AFK

11-11-10-10-10-10-10-timer didn't do last round... 
(72, 95lb)
20-20-20-16-16-16-16-12 
(136, Tuck hold on rings)
9-6-5-4-4-4-3-timer didn't do last round... again… 
(35, feet set just above rings)
20-20-20-20-20-20-20-20 
(160, handstand on wall)
8-16-24-32-39-47-55-63 
( ~ 7-8 cals, ouch)

60-160-57-60-28 s

dislocated my shoulder so I did everything with one arm:

single arm DB front squat 20#
8-8-8-8-7-7-7-7

L sit on floor straddle
20 second holds across the board 

single arm ring row
7-7-7-8-7-7-7-7

single arm DB push press 20#
10-8-7-7-7-7-7-7

echo bike for cals
4-4-3-3-3-4-4-3

F/24/5’5/140
CrossFit AFK

BS - 13 rx
Barbell pull ups - 10 (these sucked) 
L sit - 20s
Plank - 20s
1 foot jump rope - 49 

85 - 10s (switched to 20s butterfly kicks after round 3 of perpetual failure) - 55 - 55s - 259 jump rope singles

Need to work on the weaknesses! 

64-84-41-115-63=367

new to me... interesting!

80-78-56-127-81 (sub 45# SDHP for row)

191209: 72-71-68-137-65

M/47/67”/180
95# BS 60
Knee tucks on bucket parallettes 119 seconds
Bent over rows 95# 49
HS hold 68 seconds 
Row 38 calories 
334 total reps

back squat: 73
l-sit, fesses au sol: 2min40
ring row: 133
handstand hold: 2min40
row: 855m

Back Squats - 78
Tuck L-sit - 98 seconds
Ring Rows - 67
HS Hold on wall - 130s
Row - 66 cals

M/27/204/6’1”

63
154
61
140
63
481 total

Sq. :75 reps @ 95#
L sit: 103 sec. on parallettes 
RR: 63 reps 
HSH: 144 sec. against wall
Row: 53 calories 

191209:
68 reps @ 95#
110 sec. on parallettes 
58 reps 
124 sec. against wall
65 calories 

Scaled
Back squat @ 40kg - 75
Sit up - 40 ...fail🥵
Ring rows - 86
Push ups - 65
Row - 36 cal
😅👍

79 BS reps
106 sec L-sit
80 false grip ring row reps
100	sec handstand hold
52 cals

75
50
45
52
65

So hard 💪 
Rx except sub burpees for rowing

BS: 74
L-sit: 80 seconds
RR: 60
HH: 160 seconds
Burpees: 51

Squat @ 95lbs - 80
L-Sit - 105 seconds
Ring rows - 59
Handstand hold against wall - 160 seconds
Row - 68 cal

Almost same sc as previous. Lsit tuck hold from parallelette/hs against wall

Today: 47/130/47/130/57 = 411 reps
12/9/19: 56/125/60/115/61 = 417

BS - 50 @95lb
Lsit - 63
BB rows - 55 @95lb
HS - 71
Row - 50cal

As rx’d, 400 total.

Back Squat: 12-12-12-12-12-12-12-12
L-Sit: 10-10-10-10-10-10-10-10
Ring Row:  10-9-7-6-6-6-6-6
HS Hold: 13-12-14-13-13-11-14-14
Row: 8-8-8-8-8-8-8-8

Row at the end was unpleasant, but glad to hold 8 cals each interval.

47m/5'10"/180

Wrist popped again yesterday.  🙄 Done with subs:  
55 squats, 45#; 8/7/7/6/6/7/7/7 
134 sec hang knee raise holds from forearms; 15/17/17/1717/17/17/15
53 ring rows; 7/7/7/7/7/6/6/6
160 sec pike holds off elbows; all 20 seconds 
42 cal row
444 total 

95lbs squats
10, 8, 6, 6, 6, 5, 5, 5

bridge 20 sec on 10 sec break for 8 rounds
95lbs deadlift 8, 6, 6, 5, 5, 5, 5, 5
30lb dumbbells sit down shoulder press 8, 6, 6, 6, 6, 6, 6, 6
30lb dumbbells row 6, 6, 6, 6, 6, 6, 6, 6

Back squats: 83
L-sit on parallettes: 100 seconds
Ring row (legs on bench): 59
Handstand hold against wall: 108 seconds
Row: 59 cal
= 409 total
m/52/5'11"/200#	

Back squats (65#): 78
L sits(btwn stools): 112secs
Ring Rows: 60
Handstand hold: 160secs
SDHP (45#): 91

M/40/5’8”/190
No rower, no rings, no P’s, can’t do handstands. Scaled/subbed: 
Tabata 
Backsquat: (95#): 48
Tuck hold using KB’s for P’s: 63 seconds
Pull-ups: 44
Pike handstand hold off box: 120 seconds
Sledgehammer slams: 42 

M39/6’0”/190

BS - 5-7
L - 10-20
RR - 5-8
HS - 10-20
ROW - 6-7

shoulders still felt yesterday’s fiasco

Rx
BS 59
L sit 41
ring row 59
handstand holds 141
row 43

Squats 65# - 7
tuck hold on parallettes - duration (sort of)
invert row on parallettes - 6
shoulder press 65# - 5
SDHP 45# - 9

for some I did too many reps in early rounds, and my tabata score, lowest rep round, suffered for it

75lbs back squats
tuck holds on TRX
TRX ring rows
handstands with heels touching wall
elliptical trainer for calories

92 squats
150s tuck hold
55 ring rows
143s handstands
25.5 calories

Handstands - bummed - should have booked the full 160. I had tech problem on rd.5, then I fell on rd.8! Ugh!

Tabata back squats, | 95 lb. 63 reps
Rest 1 minute
Tabata L-sit 60 Sec.  one leg tucked Total
Rest 1 minute
Tabata ring rows 58 feet on ground 
Rest 1 minute
Tabata handstand hold 34 Sec. Total 
Rest 1 minute 
Tabata row 52 Cal.

BS - 67 (Rx'd)
L-Sit - 86 sec
Ring Row - 78
HS Hold - 92 sec
SDHP - 71 (65#)

No rower, so subbed SDHPs. HS Hold were with back to a wall. First 4 rounds of L-Sit were on rings, then hung from pull-up bar for last 4.

95lb BS Rx: 65
tuck hold on parallettes: 148seconds 
ring rows: 44
HS hold back against wall: 81 sec.
SDHP 53lb Kettlebell: 80

Is this full video available on YouTube or some other platform?

BS 63 reps
L-sit 115 seconds 
Ring Rows 60
HS hold 108 seconds 
Row 40 calories 
L-sits scaled to knee tucks on parallettes. All else Rx.

Back squat 43.5kg : 66reps
L sit tuck paralette : 4 rd's unbroken
Ring row : 78reps
free hand stand hold : 0 unbroken
Rameur : 72 calories

back squats: 79reps.
ring rows: 43reps.
row: 60cal.
https://youtu.be/1N4SInycdiA

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Back squat - squatting with light weight and lots of reps and little demand on upright torso
L-sit - pulling from the hips, exaggerated by holding still
Ring row - pulling at mid-range
Handstand - changing orientation and pushing overhead, exaggerated by holding still
Row - a monostructural movement that can be started and stopped easily while keeping count of something

WHAT ABOUT THE FORMAT
Emphasize the push of the hips then hold still for a pull, emphasize a pull for the shoulders then hold still for the push, then put it all together in a format that allows for a big stamina feel but not compromising on intensity.

TECHNIQUE SCALE
4 minutes of practice at each station, rest 1 minute between

CONSISTENCY SCALE
:40 on
:20 off
4 cycles of each, no rest between

INTENSITY SCALE
Kipping Toes to bar for L-sit, make sure ring rows are kipping, handstand push-ups for handstand hold
or
do the row first
or
do 2 sets of Tabata row instead of the 1-minute rest instead of doing it at the end

MY STUFF
Didn't count reps, subbed 1-foot jump rope for row, raced a few of our kids from the gym in a mile a few hours after. I don't want to say I miss SLIPS, but I kinda miss SLIPS

GENERAL FEAR LEVEL: 6

Squatting is so basic;  yet, these five points of performance might be the five most important things you learn.