CFWUx2
11:32

CFWUx2
11:32

RX 09:37

14:56 Rx’d 

11:22 Rx 

17:00
With a blister in second round, So Strict Pull ups 

13:02 beginner. Used elliptical for run. Assisted pull ups 145lb assistance 

14:00 mins with Strict Pull-Ups and 1,200m AirBike (Knee Injury)

10:52 run first each round, otherwise as rxd. Gymnastic kip. First 2 rounds 20/10, then 10/8/6/4/2. Grip/lungs! I think I would’ve been faster the proper way! 


180/41/69”

M/35/6'/178#

10:40, Rx

10:32 rx

Rx   7:00

11:22

13:48
subbed run for row. 
M/48

M/25/5'8"/155lb
CrossFit AFK

12:46 - Rx (snowy roads)

did 20 pull-ups instead of 30 (intermediate option)

10:36

14:43 

11:40 rx’d

RX, 11:13
30/10-10-10/10-10-10

Rx goal
8:49

Actual
Intermediate 
7:51

Mostly strict pullups. 500m run.

12:21

14:42 10 strict and 10 ring rows per round and treadmill on incline 

12:52

3 rounds in 16:12 of:
20 pull-ups
400-meter run

5’7”/41yo/m/150lbs
Kipping pull-ups
11’16.42”

30 reps of pull up drills for each round: 10 ring rows + 10 jumping pull ups + 10 ring rows. 

3 rft with 400m run, approx 18:45

Rx...15:54 (4:28/5:48/5:38)

RX 10'52"

20:36 RX
Pull ups
8,8,8,6 - 4:00
10,8,8,4 - 4:00
9,4,4,5,4,4 -5:00
run - 7:36

3 rds

400m run
20 strict pull-ups

Runs: 1:28/1:25/1:25

Pull-ups:
8-5-4-3/4-3-3-3-3-2-2/3-2-3-3-2-1-1-1-1-1-1-1

i guess the runs weren’t long enough to rest my pull ups!

14:53 RX 

4 RFT of:
15 strict pullups
400m run, treadmill 1.5 grade
Time: 12:51

M/36/5'9"/188

15 strict pull-ups
10:09

Intermediate 

3 rds
20 pull-ups 
400m run
11:54
M/48/5’5”/190

13:15 Rx
M 30s/220

Still very sore from cleans earlier this week

M 50/190/6’
11:44.

13:01

Strict pullups
400m run

Did the row-front squat workout from Wednesday. Results there. 

35/M/6’4”/264

13:52

2:13/2:00
2:56/2:05
2:48/1:50 

Intermediate: 9:22

20 Kipping Pullups
400m Run

3:00/6:15/9:22

M/45/185 RX 9:47 

Rx 9:32

36/195/5’9/M

3 rounds for time of:

30 inverted rows 
400-meter run

SCORE: 15'00

Runs were an undulating loop around the block, around 1'45'' each. 
2km jog before, as warm-up. 5km run in the morning. 

12:27

Rx’d 
9:24

170816: 12:53

Intermediate:
9:10

Goal was sub-10:00, so job done. PUs were mostly strict though broken.

M/55/6’1”/181

3 rounds for time:

30 strict pullups
400 m run (on track)

Rx (masked): 11:01

**runs got faster, pullups got slower**

14:47 Rx

Scaled to 3 r/t
20 ring rows
500m row
14:25

Self Scale
3 rds
25 pushups
12 stair sprints (basement stair down +up)

9:59

Pushups got a little slow, had to break up 2nd and 3rd sets

10 strict 10 kipping & 10 butterfly 🦋/round 

16:41Rx 
Had some interruptions. But pretty happy with it. 

Scaled to 3 rds of:
20 strict pull-ups 
400m run

9:43

9:24 Rx
10:56 on 170816

Rx 13:48

M/41/180/5’9”
12:54
 numerous excuses but no one cares

10:52 Rx
Runs in rain
Pizza last night 
m/52/5'11"/200#	

As rx’d, 9:36. 

Pull-ups were 30 / 20-10 / 15-10-5.  Maybe could have squeezed the last round into two sets but otherwise pleased.  Was stiff on the runs – maybe needed more running in warm-up – and not very quick.  First two were around 2:00.  Got the last one in 1:45 but was pushing pretty hard down the stretch.  Will need to focus some on running in the coming months.

47m/5'10"/190

12:48
3 rounds
30 pull-ups
400m row

14:58. Suckin wind and a little cotton mouth. 

12'26''

RX - 13:26, run is about 500m

3 x
20 strict pullups
400m run
No time, phone died on round 3

11:23, Rx 

Scaled
Band assisted pull ups 
15.55min 😅👍

10:20 intermediate 
sets:
13/7
10/6/4
8/5/4/3

3 rds
20 assisted pull-ups with bands
400m run
14:55

Scaled to 3 rounds of 400m run/23 strict pullups

10:57

Gave myself 90 seconds in the 1st round to do max strict pull-ups and stuck with that number (23) for the duration.
Doing lots of pull-ups fast is not a strength.  

11:58 RX couldn’t stick to 3/4 sets, maybe should have gone Intermediate 
10,7,7,6
8,7,7,4,4
6,5,5,4,4,3,3

20 pull-ups band 
400 meter run Assault Air Runner 
13:48

RX:  9:31 

Rx: 10:04

Intermediate Option, strict pull-ups: 11:53. 

6:56. RX+ (strict pull-ups with 15lb vest)

9:59 Rx

Ran 400m on the assault air runner

M/28/6’1”/200lbs

15:48 Rx

18'23

6:57 RX unbroken pull ups

12.44 R.X

Workout was 3rft

30 jumping C2B
bike-row-bike

Round times
R1 | 04:14 |  
R2 | 03:31 | -43 s 
R3 | 04:43 | +72 s 

total 12:28

Mirella Miranda
row-bike-row

total 13:46

Round times
R1 | 04:12 |  
R2 | 06:01 | +109 s 
R3 | 03:33 | -148 s 

RX:8'49''.
https://youtu.be/NrsAh1nrY4g

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Pull-up - overhead pulling with skill (core to extremity)
Run - monostructural movement that is at the top end of what can be sprinted

MAIN DECISION
Do I want to prioritize the run or the pull-ups?

TECHNIQUE SCALE
4 rounds
30 kips
400-m run

CONSISTENCY SCALE
As is, go a little slower on the run to get pull-ups in as few sets as possible

INTENSITY SCALE
Sprint the run, live with the pull-ups

INJURY SCALE
Look at this as something that is going to get you breathing heavy and something that is going to challenge stamina. So a run/bike/row/burpee mixed with push-up/pull-up/squat jump/jumping lunge/hollow rock would work well. Might be tough to go for intensity so add more rounds if needed.

MY STUFF
Whoops, did the wrong workout! I'll hit this one tomorrow. UPDATE 8:18 as rx'd. My arms are french toast.

GENERAL FEAR LEVEL: 7