CFWUx2
7-8secs-6*-17secs-54(sum cals)
*Started at 9, then 8, then 7, finished at 6 per rnd

Squats-62
L sits-92
Ring rows-49
Handstand holds-76
No rower, so SDHP-72

July 20th, 2021

wu: bike, pvc, bar
skill: hs

wod: 	tab. bsq 25 kg = 66 reps
			1 min rest
			tab. hollow hold
			1 min rest
			tab. ring row = 74 reps
			1 min rest
			tab. hs hold box 71'
			1 min rest
			tab. ski cal = 36 cal

post: bike, stretching

57 squats (pr is 67)
80 seconds L sit on floor 2x05s/round
54 ring rows no angle/feet on floor
80 seconds free handstands
52 calories

Felt tired today, ate badly, worked out late, performed as expected. 

180/42/176cm

My scaling:

BS with 37.5kg
Tuck L - sits
Free Handstands - as rxd
DU, subbed no rowing machine
Ring rows

My score: 663 reps total.

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

11-11-11-10-10-11-10-10
(84reps, 95lb)
20-20-18-17-17-17-17-17 
(143sec, Tuck hold from a hang)
8-6-5-5-5-4-4-4
(41reps, feet set just above rings on a 30in box)
20-20-20-20-20-20-20-20 
(160sec, handstand on wall)
6-8-8-8-8-8-7-8
(61cals)

43-140-51-96-41

45# back squat 
alt one straight one bent l sit on floor with hands out front 
ring rows feet under rings
handstand hold on wall
cal row 

F/24/5’5/140
CrossFit AFK

Scaled squats to 65 lbs, L-sits to tucked knees, and handstand hold to heels lightly touching wall 

Squat 80, sits 125, ring row 59, handstand 130, row 44

Backsquats 70
Lsit (parallels) 115seg
ring rows (feet elevated) 49 Reps 
handstand hold (free) 56seg
row Cals 54 

M/35/6'/175#

Back squats: 83
L-sit: 80 seconds
Ring rows: 50
Handstand hold: 141 seconds
Row: 65 calories

Tabata back squats, 65/95 lb. (69reps)
Rest 1 minute
Tabata L-sit (6 unbroken/1 broken/1unbroken)
Rest 1 minute
Tabata ring rows (54 reps)
Rest 1 minute
Tabata handstand hold (0 unbroken)
Rest 1 minute
Tabata row (75~76 calories)

https://youtu.be/y6VsbrHI7FE

Tabata back squats, 95 lb. - 44 reps
Tabata L-sit - 90 sec
Tabata ring rows - 40 reps
Tabata handstand hold - 80 secs
Tabata row - 44 cal

squat-60
ring row-38
l-sit-106
hs hold-107
row-59
370

BS 95#: 72 reps (8-8-9-9-9-9-10-10)
L sit: 10”/round
Ring row: 51 reps (9-8-6-6-6-5-5-6) (PR!)
HS hold: 20”/round
Row: 68 reps (8-9-9-9-8-8-8-9) (5 better than last time, but 10 short of PR with fresher legs)

Great article. Nicely summarized. 

BS - 70 (95#)
L-sit (dip bars) - 83 sec
RR - 59 (had to do this on a bar bell)
HH (back to wall) - 104 sec
Row - 59 cal

Compare to:
210105
BS - 67 (95#)
L-sit (hanging) - 86 sec
RR - 78 is listed but that can't be right, was probably 58
HH (back to wall) - 92 sec
SDHP for row - 71 (65#)

5 mile Trail Run @ Laurentian Divide

55:06

Had to scale quite a bit bc of gym equipment, plus apartment gyn was packed did tabatas for everything:
Air squats kept 14
Side plank left and rt switches 20 sec per
Push ups did 8s
Handstand hold off wall kept 20sec per
Row just rowed hard no realy counter the thing was weird

Tabata back squats: 35 reps w/ 55# bar
   Rest 1 minute
Tabata L-sit: 8* 20 seconds L-sit tuck holds
   Rest 1 minute
Tabata inverted rows: 32 reps  
   Rest 1 minute
Tabata handstand hold: 4*45 seconds wall-facing holds, 15 seconds rest
   Rest 1 minute
Tabata DB SDLHP: 64 reps w/ 2x20# DBs
--
Low energy day... sleep deprived and pressed for time. Pity, as I remember doing and really enjoying 201105. Not so much today.
5km easy run in the morning. 

84/ 108 sec / 61/ 160 sec / 62 cal 

modified

40# dbs back squats
seated v / L sits
bow flex pulls (rings outside)
hand stand holds
row for calories

mostly lost count, but it was good enough

Back squats (65#): 80
knee raises : 138 sec
ring rows: 59
handstand holds: 160sec
SDHP (45#): 89

Compare to: 78/112/60/160/91

71 - 95lb back squats (from floor, hold entire time)
125 - knee tuck L-sits(sec)
59 - ring rows(horizontal)
137 - HS hold(sec)
83 - row(cal)

Rx other than L-sits

476

M/30s/225lbs

Lost count - scaled/lots of mods 

Rx’d 
Sq. : 85 reps @ 95#
L sit: 117 sec. on parallettes 
RR: 60 reps 
HSH: 146 sec. against wall
Row: 54 calories 

201105:
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 

DIFRAN
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Doumbbell front squats, 22.5kg x2
Strict pull-ups
-13:46

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

Today: 50/140/48/123/58 = 419 reps
11/5/20: 47/130/47/130/57 = 411
12/9/19: 56/125/60/115/61 = 417

Tabata back squats, 31 lb. DBs ---56
Rest 1 minute
Tabata L-sit -                         ----128
Rest 1 minute
Tabata seated  banded rows ( with legs extended on floor and band is against the feet )               --------71
Rest 1 minute
Tabata handstand hold.      ------80
Rest 1 minute
Tabata run ( sprints, and jog on rest )                 
                                            -----.    1 km

Back squat - 81
L-sit - 112
Ring rows - 92
Handstand hold - 152
Row - 55
Total 492 versus 419 on 191209

448 total rep-second-cals Rx'd

Back Squats: 11's = 88
L-sit (on rings): 15-15-15-15 12-12-12-12 = 108
Ring rows (legs parallel to ground): 10-10-10-7 7-5-6-6 = 61
HS-hold (against wall): 20-20-16-16 16-16-12-16 = 132
Row: 8-8-8-7 7-7-7-7 = 59

201105 was 83-100-59-108-59 = 409 

m/53/5'11"/200#	

Started in the 2007-08 timeframe. While my running has become markedly slower over the years, my overall conditioning, especially strength, has improved dramatically. As a 58 year old I’m much stronger than as a 50 year old, and my Murph time is 5-6 minutes faster than 6 years ago.  So glad I happened onto CF. 

Squats, 75#:  94
L-sits, using parallel tea:  82 sec
Ring rows, near parallel to the ground:  56
Handstand  holds:  89 sec 
Rows:  50 cals 
371 total
Ring rows by far the worst part of this workout. Started with 11 reps, ended with 5s and 6s. Ugh. 

58/5’8”/160

Champions Club Scaling Notes

RANT
The longer I coach Tabata, the more I realize how much we assume in order for this to be done well in a group. 1) a general understanding of rotations/format, 2) technique on movements, 3) technique to do movements faster than you normally would, and 4) the stamina to make this 20-on-20-off, not 10-on-20-off.

MAIN DECISION
Did I read the rant and think, "yeah, that sounds like me" or do I need to pick a more consistent time scheme with less sense of urgency?

WORKOUT THEMES
Squatting, the holding the bottom of the squat (L-sit is bottom of squat from the hips perspective), pulling from the shoulders, pushing from the shoulders, and a good ol' traditional cardio piece.

TECHNIQUE SCALE
Practice L-sits and handstands in the warmup and do an AMRAP in 20 minutes of run/row, squat, and ring row

CONSISTENCY SCALE
Sub bottom of squat hold for back squat (probably not 95), sub hollow hold for l-sit, sub ring row hold for ring row.

INTENSITY SCALE
Sub knees to elbows for l-sit and sub handstand push-up for handstand hold

INJURY SCALE
Upper-body - sub one-arm ring row and dumbbell press and run
Lower-body - skip on back squats, otherwise you're good

MY STUFF
Checked the box as rx'd, just did 800m run instead of row

GENERAL FEAR LEVEL: 7

Squats - 86
L-Sit - 32s (done for four rounds using KB's for parallettes, than switched to V-holds for 20s each last four rounds)
Barbell rows (from lying position, no rings) - 66
Handstand Hold - 130s
Single-Unders (no calorie measuring equipment) - 400

compare to:
85
10s
55
55s
259

Progress!!! Really happy with the progress on handstands and rope, L-sits still need some work.

BS 12 11 10 10 10 11 11 10
LS 20 20 20 20 20 17 15 15 
RR 17 15 12 11 12 10 12 12
HS 20 20 20 20 20 20 20 20
R  7 7 7 7 7 7 7 7 

back squats = 75
scaled to knee tuck = 20 sec each round
ring rows = 46
hs hold = 20 sec each round
row = 60 calories

Been Crossfitting for 15 years now, and I heartily approve this message...

75lb back squats - 101 reps
ring tuck holds - 154 secs
ring rows - 58 reps
handstand holds - 153 secs
elliptical trainer, low resistance - 0.23 mi / 22.5 cal

Terrific article — the wide age range of CrossFit athletes is a big plus and inducement to keep at it and try harder. It also keeps you from getting grumpy says this 76 yo. 

https://youtu.be/2UEzapmk5Rk

Tabata back squats, 65 lbs 11-10-10-10-10-9-9-8
Rest 1 minute
Tabata L-sit  from bar 8-8-8-8-8-7-7-6
Rest 1 minute
Tabata ring rows 14-13-11-11-10-9-8-7
Rest 1 minute
Tabata handstand hold pike from box 11-11-10-10-10-9-9-8
Rest 1 minute
Tabata row cal 6-6-6-5-5-4-4-4

Scaled/subbed:

2x45#DBs squats: 73
sitting L sit: 160s
70#DB single arm row: 49 each arm
box pikes HS: 160s
2x20#DBs SDHP: 103

Doctors that CrossFit are passionate about it for one simple reason: it works.

Definitely doing this tomorrow!