CFWUx2
4r

4 + 68 reps

3 rounds plus 65 reps
No rower, so subbed 25 SDHP (45#)

With 20# weight vest.  4 rounds + 15 calories.

Oof, so much harder with the vest.  Pulled pretty hard for the first row (1400 cal/hr), but was just trying to sustain 1200 in later rounds.  Did a couple rounds of hip extensions unbroken, otherwise 15-10.  Broke GHDs from the start, 15-10 – then went to 10-10-5 in later rounds.

48m/5'10"/185

4+26 as rx’d with no warmup except 5 hip ext., 5 ghd sit-ups, 5 hip extensions, 5 ghd sit-ups, 5 hip extensions... Got 4 plus 50 unless I miscounted last time. Changed the setting on ghd twice each round. Rowed at 1200-1300 the first round, then 1100-1200 two rounds, then 1000-1100 for two rounds. Broke all hip extensions into 3 sets and unbroken ghd sit-ups round 1, then 2 sets, then 3...should’ve eaten more I guess. 

179lbs/176cm/LvL42

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

4+65 - Rx

4 rounds 
Rx

Subbed 250-300m run for row: 6 rds

Rx
row/ GHD back extension/ GHD sit-ups 

4 rounds 
25 cal 
3 GHD BE

Subbed supermans and inflatable ball GHDs:

4 rounds + row + supermans 

42 / 6’0 / 195

20 min AMRAP
~400m run
25 x Hip Thusters (lying hip ensions, legs raised 8in)
25 x Decline situps on bench
4 rounds + 400m + 25 + 5

Male 51yo 181cm 78Kg 
4R + 30 reps
Rx'd 

M/56/6’1”/180

20 min AMRAP of:

Row 25 cal
25 GHD hip extensions
25 GHD sit-ups

Rx: 5 rounds + 3 cal

25 cal bike
25 sit-ups
25 lunges

3+14 in 20 minutes, kept going to 40 minutes: 6+33

4 rounds + 25 cals Rx

M/28/6’1”/200lbs

subbed:
400m run
25 TJs
25 KTEs

3 rounds

Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
15 GHD sit-ups
10 sit-ups

Modified intermediate a bit. 15 GHD instead of 10. 
4 sets + 65 reps. 
181022: 4 sets + 1 rep with identical scale. 

3rds + 500m Row & 3 Hip Extensions
20min AMRAP of:
500m Row
25 Hip Extensions
25 Sit-ups

☆CFHIM 5R

5rds + 70 reps 

25 cal Row  (6rds)
25 Hip Ext (6rds)
25 GHD Sit-up to parallel (5rds+20)

361 reps (4 rounds + 11 GHDSU)

M/46/6'2"/180#

Rx'd 
5 rds + 6 cals...compare to was rx'd 4 rds + 25 + 25

Sc bench hip ext/⚓ SU: 
5 + 25/4/- = 404 total reps

Rx
5 rounds + 46 reps(row & BE)

M/30s/222lbs

Ringer 1Plus+
30-20-10 reps of
Alternating Pistol
Toes-to-rings
Ring pull-ups
 -16:03

오늘도 무사히

M 50/190/6’
Subbed 25 sdhp@#53 for row, 25 good mornings with the bar, 25 abmat sit-ups.  6 rnds+50.

AMRAP in 20min
25 Cal row
25 Good Mornings (45# plate)
25 GHD (in garage using bench and barbell - parallel or lower)
4rds + 25 cal row (GMs and GHD unbroken)

Finished the 5th round for good measure. May have been able to complete 5th in time but had to stop and stretch the hammies more in the 2nd - those GMs were probably the culprit.

Rx’d 5 rds + 22 cals

Scaled:
20 min amrap;

25 sdhp with medium resistance band ( purple)
25 banded good mornings
25 abmat sit ups

Score: 6 rds + 4 rps 

4 rounds + 33 cal/reps Rx
Did this after doing AGOQ-1 (5RFT: 15 HSPU, 15 DB STO, 15 cal row) in 14:47
m/53/5'11"/200#	

Modified:
--
Complete as many rounds as possible in 20 min. of:
25 DB SDLHP | 2x9,5 kg DB
25 good mornings | 20 kg bar
25 GHD sit-ups from bench
SCORE: 4 rounds + 25 SDLHP in 20'07''
--
Nice WOD!
Completed 5 rounds for good measure.
5 km run in the early hours, finishing under pouring rain. Wonderful 👍

Scaled to rounds of:

25 2x30#DBs SDHP
25 hip ext
25 incline bench sit up

7rounds + 42

AMRAP 20 mins
25 SDHP (45#)
25 Good Mornings (45#)
25 Decline sit-ups w/ 10# Med ball over head 

5 Rds + 4 SDHP 

Absolutely amazing level one seminar this weekend. The staff were absolutely phenomenal. 

Crossfit Intrinsic, Kelly Allsup

5 rounds + 9 cals Rx
compare to was 4 rounds flat

3 + 25 cal row + 25 situps (each round 10 GHD + 15 Abmat Situps).

JonNYC

4 rounds, plus 25 cals plus 13 hip extension. 63 years old. RX

~4 rounds modified, wearing a 15 lbs baby:
~50' farmer carry w/20# dbs
20 good morning (+kisses between reps!)
20 squats

My brain is overjoyed at all the information I learned this weekend.  Not only do I feel I have a better sense on how to fix my own technique but I have gained incredible knowledge to make me feel more confident in helping others.  Thank you so much to the team who trained us at CrossFit Marshfield- Denise, Joe and Lachlan. You guys really made the information relevant, fun and easy to learn and transfer to others!

RX - 5 Rounds!

20' AMRAP
25 cal. row
25 good mornings, 45#
25 GHD situps
5 rds + 7 cals

M/37/6'-4"/215

6rds, 7 reps rx

L1, CrossFit Intrinsic, Fayetteville, NC:  What do you do when your adult child gives you a Mother's Day weekend in an CF-L1 Certificate course?  You  put on your game face and you sign in!  You meet charismatic trainers like Flowmaster Chuck Carswell, Coach Sarah Mills and Coach Jon Mears. Gracious hosts, Guy and Kelly, and a whole new bunch of friends who encourage and support your life changing decision to "GET FIT and Healthy" at the age of 67!!!  Thank you, all.  I just started my new life!

M/47/229
20' AMRAP
25 cal. row
25 good mornings, 45#
25 situps
4 rds, 25 cals, 6 GMs

AMRAP in 20 min. of:
25-cal. row
25 Ab-mat situps

4+37

Subbed 25cal elliptical trainer
3 rounds + 25cal*

*Big mess: elliptical resistance slipped a gear after the 2nd round. I've had that machine for 15 years, so I'm not complaining. But for rds.3-4, I sprinted for 2:30 at lower resistance, which was probably more like 18cal.

Ok. I just added my name to the C2 waitlist.

Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups
3-Rds plus 15 cal row

Words can’t say enough- solid class, great leaders and unforgettable experience! 

Great time in Marshfield, MA this past weekend. It renewed and freshened my interest in CrossFit and you all were very informative and brought me back to the basics. I have a fresh perspective on my movement and can’t wait to start attacking my holes in my movement patterns.  Thanks again, Denise, Joe, and Lachlan!! 

Equipment subs in the home gym.

X25 SDHP w/ bar
X25 GMs w/ bar
X25 GHD plate+block stack sit-ups 

6 rounds + 4 SDHP

Kept it moving the entire time, but certainly not apples to apples to the RXd.

RX:5R+6.(unbroken)
https://youtu.be/vl3oA8CHtY0

What a humbling experience participating in the CF-L1 class this weekend at Ft. Wayne CrossFit Praus. Just when you think you knew a lot, moments like these  open the door for more knowledge.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Stamina is the main theme here, meaning how much local muscular fatigue can we tolerate before 1) our form gives out and 2) we have to rest. In this case, "local" muscular fatigue means the hips and midline, which need to be able to handle a large dose of stamina in order for us to operate at our best. One hips movement that emphasizes pushing, one that emphasizes pulling, and a monostructural movement to go with it.

MAIN DECISION
Scale the number or scale the range of motion?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
15 kettlebell swings (core-to-extremity theme of GHD sit-ups)
20 kettlebell deadlifts (hip hinge of the hip extension)
*work on GHD sit-up, L-sit, or hip extension in warmup)

CONSISTENCY SCALE
Keep the number, decrease the range of motion

INTENSITY SCALE
Sprint the row/run each round and see if you can still maintain the good form on the GHD

INJURY SCALE
Lower-body - Skip the mono structural thing and just go with L-sits and one upper-body movement of your choice

MY STUFF
I didn't give myself enough time for this one and only did 12 minutes (3 rounds and some change). I thought about coming back after the sessions and finishing up the last 8 minutes, but figured it's negligible in the grand scheme of things. A little in-season workout after the last few cycles is probably a good idea anyway.

GENERAL FEAR LEVEL: 6

Ft. Wayne CrossFit Praus thanks for having us! Good job Joe & Cody. Thanks for taking time away from your lives to teach the class. It was a good experience. ✌🏼