80 calories RX'd

CFWUx2 sub 5 hspu for dips
10-11-12=33

75

6R+1
116 cals
*Subbed 5 strict wall facing handstand pushups

M/42/140lb

RX - 105 cals (6 rounds completed)

10 Strict HSPU
20 Pulls on C2 Rower

49

August 24th, 2021

wu: bike, pvc, slips
skill: free handstand 

wod: 	  		  amrap'10
			10 hspu knees on the box
			20 pulls on ski erg for cal
			 6 rnds + 36 reps; 66 cal

post: bike, stretch

subbed:
10 push-ups on dip machine
10 pull-ups

5 rounds + 6 push-ups

85 calories as rx’d on c2 erg. 

(85 calories in 4x20 rowing strokes plus 48 strict hspu’s for 133 total reps) 
Smoke and heat again but this was just a get-after-it type WOD. Brutal but somehow fun. Kicking into a handstand seemed to lower my heart rate somehow, but I still hesitated to do it coming off of each row. 
Rowed as hard as I could on each stroke. 
Broke hspu 4-3-3 in rounds 2-4, round 1 unbroken and round 5 was 5 and 3 reps. 
Happy with my progress on hspu’s, dips, and other pressing movements lately. I remember a couple years ago just 2 or 3 strict hspu’s were extremely hard. (Seems to take a few years to get solid again every time I have let them go downhill) 

183/42/176cm

Self scaled
AMRAP 10 min
10 shoulder press 45#
20 SDHP 45#

5 rds + 4 SDHP

Rx
8/10/10/10/10/6
56 Cals 

I read wrong.  I understood every 20 seconds and it was 20 pulls 😔

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

42 cals.
(18-17-17cals, actually 3 rounds + 5 handstand pushups, goal was to do each hspu set in 4-3-3 and was successful)

Scaled to kipping handstand push ups

3 rounds, my cheap rower says 100 cal idk

Male 23y 175cm 82kg

Rx’d: 40 cals (13, 12, 15)

M/35/6'/175#

78 calories (20/20/19/18/1)

Finished 4 rounds + 5SP. Cals 16,15,16,16. Total 63. Ass kicker. 

M/5’7”/180/48
Scaled to 95 lb strict press
I screwed up and started with cal row. In my last round I did 5 strict press. 
15 cal
12 cal
12 cal
11 cal
50 total cals

M/56/6'1"/180

10 min AMCAP:

10 strict HSPU
20 pulls on C2 rower

Total: 96 cal

Fabulous tips on nutrition, highlighting the connection with mental sharpness and well-being. The information is so direct, brief, and simple--showing us that good nutrition habits are not rocket science. Love it!

Subbed elevated feet push-ups from stairs

6 rounds - 75 cals

42 / 6’0 / 190

☆CFHIM 82-cal

Intermediate: 97 calories in 5 rds

Scaled to 10 piked Push-ups feet on 20" box.
5 rds + 10 PPU + 3cal for a total of 90cal. Put drag on 7, PPU were unbroken.

Finished the last round for a total of 106cal.

4 rounds and 4 neg hand stand push ups into the 5th round..

50 Cal- guess I was slacking!

yes I did negative handstand push-ups 

5 SHSPU to 25# plate
20 pulls

total cals= 70

completed 7/16 a.m. substituted SDHP w/ 53lb KB for rows. Intermediate scale (x5 SHSPU). 

5 rounds + 4 HSPU's. 

Finished off the 6th round after the clock for good measure. Good 10 minute AMRAP!

Intermediate (5 strick HSPU)

five or six rounds? lost calories (and my count) recovering after the ten minutes

really good stimulus incentive and coaching points here and the recent cycles

thanks

10 min AMCAP: 75 total cals

10 Pike Push-ups 
20 Pulls on Rower (12/12/14/14/14/9)
5 rds + 14 pulls

Fun WOD!

Strict hspu against wall to abmat

124 cal (6 rounds even)

Slow hard pulls on the erg. About 1 cal per pull.

Another great video 👍 much appreciated.  

Modified / scaled:
--
10 seated DB presses | 2x 9,5 kg DB
20 DB SDLHP | 2x 9,5 kg DB
SCORE: 5 rounds + 3 presses
--
Completed round 6 for good measure. And that was all I could bring myself to do after a hectic and still sore day. I believe Chris spoke for everyone who did 210713 when he wrote: "Thank the Mayan goddess of buttcheeks tomorrow is a rest day. Those freaking lunges..."

105 for me :)

Rx
4 rounds:
39.5
79.5
123
155 cal total

M/30s/225lbs

76 Calories Row

3 Rds + 15 pulls

40#DBs

76 Calories Row

3 rds +15 pulls

40# DBs 

MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
4R

계속 이길을 걸을수 있게

104 cal. Did str HSPU to 4" mat, resistance fan to 7, then 8, 9, 10, 10. Total 5 rounds.

Learned previously that slower pace on the rower maximizes cal, not the pace though...so did right at 20 pull/min.

Scaled to rounds of:
10 bench piked HSPU
20 squats

10 + 10 HSPU

84 - 6 rounds

No rower so I combined my workout with my kids’. 

5 Rds 
10 HSPU (to mat)
Then:
 1.5 mile run/walk : 15:21

It was hot & humid & I wanted to stop at .5 & 1 mile but finished (and beat my boys). I did walk up the hills though, and tried to wait for them a few times. 

As rx’d, 108 calories.

6 rounds, got 17-18-19-18-18-18 cals.  Alternated unbroken rounds of HSPUs with rounds of 7-3 or 8-2.  Maybe could have gone unbroken for all rounds, but not sure it would have bought me anything on the rower.  I finished the last row with like 10 seconds.  Fun change of pace WOD, and one right in my wheelhouse.

48m/5'10"/180

19 - 19 - 19 - 19 - 18 - 9 (timed out) = 103 cal Rx'd
Strict HSPU unbroken until the 6th round (7-3)
Fun WOD - appreciate the inventiveness in creating avenues for intensity!
m/53/5'11"/200#	

Used ab mat for HSPU
18,20,20,19,20
total 97

Intermediate scale
4 rounds + 16 rows
71 cals
1036m and 3:58 rowing time. 

58/5’8”/160

6 Rds. RX

Scaled : pike push ups on floor
Row : 16 - 18 - 19
Score : 53 calories

Modified using the video suggestion:
AMRAP 10 mins
3x 3-second handstand negatives
20x SDHPs with 45lb dumbbell
6 rounds + 3 HSNs + 12 SDHPs

Complete as many calories on the rower as possible in 10 minutes of:
5 strict handstand push-ups from box pike
20 pulls on the rower
20-22-23-23 plus 1- pike push up from box

RX:17-16-17-17-17cal.
https://youtu.be/N_eYLjd053Y

Très sympa de voir notre Elie national mis en lumière sur Crossfit.com ! Tu assures !

I'm proud to see our frenchman Elie brought to the light by Crossfit.com ! Good job friend !

RX,
16/17/17/16/9

These are awesome tips!

Champions Club Scaling Notes

RANT
Thank the Mayan goddess of buttcheeks tomorrow is a rest day. Those freaking lunges...

MAIN DECISION
Keep the strict hspu or keep the time cap?

WORKOUT THEMES
A mean conditioning stimulus that is dependent on strength. Upper-body pushing with a strength emphasis, changing orientation, mono structural movement with intensity.

TECHNIQUE SCALE
Switch to 10 kipping hspu and extend the time cap to like 20 minutes

CONSISTENCY SCALE
10 of the heaviest unbroken dumbbell strict press you can, otherwise as listed

INTENSITY SCALE
Same as consistency

INJURY SCALE
Upper-body - one-arm dumbbell strict press sub for hspu
Lower-body - AMRAP in 15 minutes of: 10 dumbbell seated press, 20 sit-ups

MY STUFF
I did a ladder of 10-1 kipping hspu and meters (x20) run. So first round was 10 hspu and run 200m, second round was 9 hspu, run 180ish, etc. Time was 11:38.

GENERAL FEAR LEVEL; 7