CFWUx2
53:33
HS shoulder taps sub for HSW 180-120-60

37 min

July 7th, 2021

wu: bike, pvc, rings
skill: hs 

wod: 	1,5 miles ass bike
			1,5 min hs hold box 71'
			5 strict pull ups
			1 mile ass bike
			1 min hs hold box 71'
			4 strict pull ups
			0,5 mile ass bike
			0,5 min hs hold box 71'
			3 str. pull ups
				15:31

post: ski erg, abs, bike, stretching

42:20 as rx’d as possible (12’ climbs from seated) 4’ increments on hs walk but mostly 12-20’ walks. 198’/132’/66’ walks (hoping my math/conversion is correct) Rowing was awful today and it only got worse. The 1000 was the hardest km. of my life for sure. 80 degree heat, Seattle humidity, and no classic Seattle cool breeze today. Sweat-fest! 


180/42/176cm

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

36:59 - Sc (subbed reps of 12-9-6 x 8ft seated legless rope climbs) I was just finishing the last handstand walk around 30-minute mark.

For time:
2,000-m row
60 second handstand
3 legless rope climbs, 15 ft.
1,000-m row
30 second handstand
2 legless rope climbs, 15 ft.
500-m row
20 second handstand
1 legless rope climbs, 15 ft.

26:46
Handstands were done against the wall and alternated taking a hand off the ground every second.  I don't quite have the strength/balance to alternate touching my shoulders yet.

Rx

Cap 30:00
2000m row 
60 m hsw 
5 legless 
1000m row 
40m hsw 

Intermediate, Subbed 1600m, 800m, 400m runs:

21:53

M/35/6'/175#

32:00, intermediate scale. (Most handstand walks in 15' increments- improvement!)

rx : 35’30 (first round’s 22feet Rope next to 18 feet)

https://youtu.be/1KiV09y6Pr8

2K/1K/500m row
30m/20m/10m HS walk
15/12/9 rope pull up

34:01

The row killed my HS walk. Longest effort was 6m

RX(ish)
26:41

Aimed to keep row under 1:50/500m for all sets - successful.
HS walk in 5m increments.
Rope climb: L-Sit from seated, hands covering 2m per climb.

34yo
male
82kg BW
4 years CF exp.

Completed 6/14 a.m. 

No rower, no rope, and nope on handstand walks. Substituted with the following:

2100 m run (went a little further, whoops)
120 alternating shoulder taps, wall-facing handstand
5x5 reps L-pull-ups (figured 5 L-pull-ups = one 15' legless rope climb)
1000 m run
80 alternating should taps, wall-facing handstand
4x5 L-Pull-ups
500 m run
60 alternating should taps, wall-facing handstand (should have reviewed the WOD, had 30m in my head instead of 20m)
3x5 L-pull-ups

33:24. Just kept it moving this morning. The pull-ups did not remain unbroken towards the end for their sets of 5 reps. The shoulder taps needed some breaks as well, but thought it was a good sub.

25:06 

Did rows Rx, bear crawls 60,40,20m
Legless rope climb 9 ft ceiling 10,8,6

22:27

2000m Row 
15m HS Walk
5 Legless (12’)
1000
10
4
500
5
3

M/394#/27/6'

For time: 

200 single unders
45 sec PU plank
20 assisted pullups

100 SU
30 sec PU plank
10 assisted pullups

50 SU
15 sec plank
5 assisted pullups

19:18

This was the best scale I could come up with and it felt really good to me. I don't have ropes to climb and I don't feel comfortable running yet so I used this workout to practice my jump rope skill. Did 50 jump rope unbroken twice in the workout to that was very exciting for me. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Boz says it all, but basically using endurance to challenge out gymnastics strength (pulling) and skill (pushing)

MAIN DECISION
Do I want to keep the intended stimulus with pushing/pulling or do I want to practice the movements?

TECHNIQUE SCALE
Same format, just go 3-min, 2-min, and 1-min practice each rounds for the rope/hs walk. Get as close to inverted as possible. Cut that row down too.

CONSISTENCY SCALE
3 rounds of 1000m row, 3 rope climbs, 40-m handstand walk

INTENSITY SCALE
Sprint the row each round, live with whatever happens after

INJURY SCALE
Upper-body - sub run for row, then do pistols and hollow rocks as subs for gymnastics movements
Lower-body - As is, or just cut the row out (again, get as close to upside down as you can)

MY STUFF
21:00, did 3 rounds of 800m run, 3 legless rope climbs, Ricky Reps handstand walk (nowhere close to 40m)


GENERAL FEAR LEVEL: 7

Rx’d 
49:47

Modified / scaled: 
---
For time:
200 DB SDLHP | 2x27# DB
60 floor taps from wall-facing handstand hold, alternating arms 
25 floor taps hanging from inverted row position, alternating arms 

100 DB SDLHP | 2x27# DB
40  floor taps from wall-facing handstand hold, alternating arms  
20 floor taps hanging from inverted row  alternating arms 

50 DB SDLHP | 2x27# DB
20 floor taps from wall-facing handstand hold , alternating arms 
15 floor taps hanging from from inverted row, alternating arms 

SCORE: 39'40''
---
Took some imagination to scale and modify this one, but it turned out a solid (and painful) WOD 
Floor taps from inverted row position were surprisingly difficult after SDLHP and HS holds: fatigued arms, messed up grip. 😫
Not confident enough to try shoulder taps from HS holds yet. Perhaps next time. Accumulated a total of 4 minutes on the HS holds. 

Scaled to intermediate. Handstand walks were many short segments and attempts.

26:20

26:52, subbed all over:
1600m run
40m bear crawl
30 pullups
800m run
40m bear crawl
20 pullups
400m run
40m bear crawl
10 pullups
Already 100 degrees outside, blah...

Intermediate option (40-25-15-m HSW + 3-2-1 kegless RC): 
27:40
m/53/5'11"/200#	

modified

2000m row
60 inverted hand lifts against a wall
60 pulls from standing on the bow flex 

1000m row
40 inverted hand lifts against a wall
40 pulls from standing on the bow flex

500m row
20 inverted hand lifts against a wall
20 pulls from standing on the bow flex

21m03s

good

Subs:
1 2x20#DBs SDHP per 10m
bear crawls for HS walks
5 strict pull-ups and sit-ups per rope climb

20:20

Subbed
1200m - 800m - 400m (broken*) elliptical trainer
120 - 80 - 40 shoulder-taps, wall-facing handstand
25 - 20** - 15 L pull-ups, mostly strict, some kipped
35:30

*Resistance gear broke at what feels like 20%; normally, my row-sub is 60%, 1 calorie = 25m.
**Lost count -- did I do 20 or 25??

Beginner Option:
For time:
1,000-m row
40-m bear crawl
3 rope climbs, lying to standing
500-m row
25-m bear crawl
2 rope climbs, lying to standing
250-m row
15-m bear crawl
1 rope climb, lying to standing
19:56 with 30 lbs vest

No rower, no handstand walks, & my rope is only long enough to do lay to stand climbs so I subbed a practice day.

3 Rds
Handstand walk practice (2mins)
Bear crawls (2 mins)
5 lay to stand rope climbs
20 Incline bench barbell rows (45#)