CFWUx2
30-30-35-35-40
50-50-61-72-83
9:34

Scaled to 5-4-3-2-1 reps: e2m, all pull-ups first, then dips…
ctb: 15-25-35-55-70lb (did 1 rep but missed chest so immediately did another and got it)
dip: 30-50-70-88-110lb. 

33 age/1,74cm/71kg
C²B strict 9kg/21kg/23,2kg/25kg/26,1kg
Pull up strict 
27,2kg/29,4kg/30,5kg/33kg
Dip strict
9kg/33kg/35,2kg/37,5kg/39,7kg/41kg

1 mile 6:19

Chest to bar-10, 15, 17.5, 20, 25
Dips-45, 55, 65, 70, 80

not enough time for the mile run

alternating E2MOM

50, 70, 80, 85, 85
50, 70, 80, 85, 85

C2BPU: 24kg
1 Mile: 7 min

PU: 80-90-100-100-90
Dips: 80-90-115-125-150

M/35/6'/178#

(Completed after 11.3)
C2B: 35/44/53/62(f)/62(f)/58/53
Weighted dip: 100/110/115/120/125 

5 sets max reps
Chest to bar pull-ups 
Dips
No rest between PU and dips 

8,11
6,13
8,12
9,10
6,10

1 mile run: 8:57

Weighted pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps @
10,10,12,12,15 kg


Run 1 mile for time: 7:20 (treadmill)

C2B: 58/66/76/86/96
dips: 90/100/125/135/145
Run: 6:19
rx’d 

46# on the C2B and Ring Dips
(20# vest + 26# KB)
7:14 minute mile w/stopping to tie shoe that came unlaced

ColdAF @ 12 degrees F...hands and toes a bit numb
#garagegym

No run for me today but hopefully tomorrow. 
Regular pullups 
15 15 20 25 30 
Dips 
14 14 14 25 25 

Completed this today, Tuesday 3/2.

C2Bs: 20-25-30-30-35
Dips: 25-25-30-30-35
1 mile: 7:39

Notes:
C2Bs - kipped a bit in order to tap the bar; strict, I can't get there even at 0 weight.
Dips - range of motion was sketchy.
Run - sunny out, but freezing with light headwind. That just wears you down, man.

30.8# for pullups and dips
Mile time: ~7:30

89 cals; 161/114/173 HR; 7:40/5:22 avg/max pace
M/44/5'6"/138#
Need to work on pacing for the mile run.

Rx’d w/ weight belt
C2B: 20-35-40-45-50
Dips: 90-115-125-135-145
Mile: 7:16

Rx’d

C2B:   90-100-100-100-105lbs.

Dip:   110-110-120-130-140lbs.

Mile:   5:59

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

20-30-40(miss)-35-35
60-70-85-95(miss)-95
6:51 (road)

10-15-20-25-30
45-55-65-75-85
6:55

3 rounds
15 switch grip pull-ups
12 push press with 95lb
100 single jumps
4th round
5 switch grip pull-up

34/5’10”/220

C2B PU: 5#
Dips: 35#
7:51

c2b: 60 
dip: 70 
mile: 7:30

missed my chest with 70lbs. And after I noticed my makeshift weight belt was on the brink of destruction, so I called it. 

PU: 70
DIP: 50

7:48 mile

PU: 70lbs was between a PU and C2B
Dip: 70lbs, heaviest weight I have (kb) 

Mile- 7:33, it was a cold one. First mile since October 

36/195/5’9/M

Going to have to make this one up (first time this year), quite sick today, will edit when I do it.
Edit 210302:
Modified to:
3 rounds of max strict pullups - 15/12/11
3 rounds of max strict dips (straight bar) - 18/15/11
1 mile run - 8:00
Rough, still feeling weak, especially on the run

Weighted Pull ups:
 5#/10/15/20/20

Weighted Dips
10#/15/20/25/30

Pouring so subbed the bike for 15mins. Maybe I'll try the mile tomorrow. 

32.5# pull-up
50# dip
8:00 run
weight totals not including the belt/chain, so add perhaps 2-3 add’l pounds. 

My running has suffered so much during my now 13+ year CF experiment. Used to be, an 8 min mile was oh so slow; now it’s a benchmark.  That said, everything else is better...so a pretty good trade off. 

AM
1.5 mile run 

PM
5x5 ast. Pull up 
5x5 ast dip
1 mile Run 

PU: w/50# KB
dips: w/50# KB
8:32 trail run 
elevation & hills 😂 & I suck at running! 
I’ve been battling lower leg & foot issues. Trying to get back to consistent runs. 

CTB-PU: 50 - 50 - 55 - 55 - 55
Ring Dip: 115 - 130 - 140 - 150 - 155 (PR)
1 mile run: 8:02
Those extra few inches on the CTB make such a difference!
(I can do a weighted PU with 105)
m/52/5'11"/200#	

Did the beginner option for these as I am still working on getting non-weighted pull ups and dips.

Used rings for the jumping dips to add a bit more of a challenge.

Did the run on a treadmill as it is freezing out. 7:38

Weighted C2B: 30-35-40-42.5-45lbs
Weighted bar dips: 35-40-45-50-55lbs
1 mile run: 6:47

Modified to:

5 sets of AMRAP DB bent-over rows | 2x 12,5 kg DB | 2' rest between sets
5 sets of AMRAP bench dips, elevated feet | 2' rest between sets
Run 1 mile for time

SCORE: 
Rows: 17/14/12/11/11
Dips: 13/11/11/10/10
Run: 7'09''

--
Warmed up with the beginner suggestions (thought about doing them for the WOD, but decided, following the video tips, to go for a more replicable and quantifiable workout). 
Bad day for a benchmark run, as I apparently tweaked some previously unknown muscle on my right thigh during one of the recent WODs. But did it anyway. And it felt great to do some hard running. 
6 km easy run in the morning  

25#/35/45/55/65, strict pull-up (doorjam bar)/dips

Run 6:50

Pull-ups: 35-45-50-55-60
Dips: 45-50-55-60-65

Mile: 8:15

42 / 6’0 / 195

m 35/71”/188
weighted ctb 45/45/45/45/55( all in lbs)
weighted dips all 90lbs
7:03 mile time

did this as my 2nd workout of the day. Morning session was the Saturday session posted on the mayhem YouTube channel 

No real weights but a bookbag full of trampoline springs, ankle weights and small dumbbells totalling around 60lbs. Several sets of chest to bars and dips.

7:05 mile

M/30s/220/5'11"

Scaled to reps with 70# weight:
Dips: 3/3/3/3/3
Pull-ups: 3/2/2/2/2

1mile run: 6:25

35/M/6’4”/255

pullup:
+17.5lbs/+20/+22.5/+25/+30-Fail

dip:
+25lbs/+30/+35/+40/+45-Fail

mile:
8:30

Had to hold plates with legs (no other way in my garage right now)
C2B: 10-15-25(f)-25(f)-25(f)
Ring Dips: 10-15-25-35-45
Run: 6:45

All weights in pounds.  Need to get a belt to hang weights from - could have done more on the ring dips.  Run was much slower than it felt today, so a little disappointed - gotta run more.

Used a weighted vest as I don't have a belt in the garage gym. Went for reps.

Weight
Dips (bar)
CTB

20lb - 30lb - 30lb - 40lb - 40lb
10 - 5 - 6 - 2 - 4
4 - 3 - 2 - 2 - 2 

1-mile: 7:45

Rain soaked run in SE PA today. Had to walk towards the end of the mile before regrouping for the last 200m. Wanted to break 7 but not today. Next time. Followed it up with the Thursday PC&J, results there. 

Weighted chest-to-bar pull-up 1-1-1-1-1 reps lbs 10-30-30-35-40-52
Weighted dip 1-1-1-1-1 reps lbs 20-30-50-60-70
Run 1 mile for time 9:57

M/55/6’1”/180

Max-weight C2B pullup: 105.6 lbs  (12/24/32/40/48 kg) *
Max-weight ring dip: 114.4 lbs  (24/32/40/48/52 kg)
Ass bike 100 cal (legs only):  7:25 (masked)**

*no weighted belt, so had to use toes-thru-kettlebell-handles technique
**didn’t feel like running in the rain, and no treadmill in the box

Pull up done with 12.5lb
Dips done as scaled 
2k row 9:23

All sets of weighted CTB and Ring Dips @ 45lbs

1 mile run: 6:09 on treadmill @ 1% incline

pull-up：20-22-24-25-26KG.
dip：44-48-52-56-60KG.
run：5'37''.
https://youtu.be/eGKUoRwfQ38

Run 8:55
max CTB 35 lb
max dip (rings) 30 lb

M 53/68”/157 lbs 

6:00.31

A little disappointed only because this felt faster than it was. On the bright side, first run of the year.

Pull ups-in #'s
53/53/55 1/2 58 (f)/ 58
was all excited about a PR, until I came back to log my score
and noticed it was CTB....ooops.  Tried some CTB with 35# but was spent.
Did not do ring dips--tweaked left pec on Friday doing dips
2k row for run
9:27
m/51/175

1) weighted chest to bar- 7.5kg 
2) weighted Dip- 37kg 
3) 6:13 

what are some ways to ease into CrossFit after abdominal surgery (4 weeks has passed).  Asking for a friend who really just wants to start out.

Went to the “compare to” page to see what I did last time. For some reason I didn’t work out that day, but reading through the comments reminds me of how involved the old online community used to be. Sure, it was the end of the year, but we had a lot of community interactions back then. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Weighted pull-up - overhead pulling with an emphasis on strength
Weighted dip - pushing at end-range extension with an emphasis on strength
Run - monostructural movement at a common testing distance 

MAIN DECISION
Do I have the strength and endurance/stamina to make these tests a good enough dose for today?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 kips/kipping pull-ups
15 kipping dips/push-ups

CONSISTENCY SCALE
Complete as many rounds as possible in 20 minutes of:
Run 400 minutes

INTENSITY SCALE
As is

INJURY SCALE
Pick either the pull-ups/dips or the run. Do 20 minutes of practice for whichever one you do.

MY STUFF
Did 15 minutes of weighted pull-up and dip practice. Did not count.

GENERAL FEAR LEVEL: 7 with the mile