CFWUx1
30r

Completed Rx

5 rounds on task
Total of 19 rounds plus 5 reps 
6’1”, 220 lbs. 

25 rounds
in the 10 min, time Got me

December 11th, 2021; forenoon

wu: ski, slihps
skill: pvc basics

wod:		chelsea
			   emom'30
			1 strict fat bar pull up
			7 slightly elevated push ups
			12 air squats
		= steady pace with approximately 20 sec rest each round

post: ski, stretch

Complete but Scaled to 4-8-12 reps except the last 3 rounds, which were as rx’d. This is a PR for Chelsea. I felt and did much better than last time (only got 27 in 30 with the same scaling last time) so after round/minute 27 I upped the reps to 5-10-15. Broke pushups 5 and 3 (5-3-2 rounds 28-30). Unbroken pull-ups and I got faster on squats as I went somehow even though my quads felt tired in the warmup. Definitely not as much of a lung burner as I remember, and was able to recover to the same level each round after about round 7, but I also only had a glass of lemonade pre-wod and digesting any food seems to affect my performance. I also think becoming an occasional rather than daily drinker has helped immensely with my cardio. I no longer fear this one as much! 

182/42/176cm

1st Chelsea...emom only for the first 5 min. Total rounds: 17+5/-/-

22 rounds + 8 reps Rx. finished 7 full rounds on the minute

M/28/6’1”/200lbs

Sub standard Cindy instead: 10 rounds plus 5 pull-ups in 20 minutes 

I don't have a pull up bar I can kip, so dud pull ups strict and band assisted around round 13 till the end. Rx the other movements

30 rounds completed 

M/31/145lbs/5'7"

22 Rounds.

Completed all 30 mins, like 25 seconds left every round, kipping pullups, just like 3-4 rounds butterfly pu

Male RX 23y 175cm 84kg

Afterwod
Did 30 bf pullups
10pushups
3 rounds of single arm rows

That was a lot harder than it looked. Made it through all 30, though!

M/ 47/ 138 lbs/ 5’-6” 
I have done this before and wanted to try it as a more challenge so I tried it as 6-11-16 rounds for all 30. It’s basically 10% more work, simple 3 extra reps per round but in the end that’s an extra 90 reps. I definitely felt a difference and liked the extra challenge. 
I would hit each round hard and fast to maximize rest.Pretty mush :30 seconds work and :30 seconds rest. But done early ans I had tons to do and pack for a business trip and get family fed, run dog, etc. but it was a great workout.
I did stretch a bit pre and post as well.
Lots of reps, 990 in all and glad that was my third in a row so I was happy to have the next day off.
I may try it as a challenge to do 7/12/17 next time but that is a lot. It’s easier to go hard for 20 minutes but 30 is a lot longer. 
fun good workout. 

M/35/6'/175#

Rx through 26 rounds; seven squats short of 27
29 rounds completed in 30 minutes

Deo gratias

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

Complete - Sc (held 6-11-16 for first 10 rounds then had to drop to 5-10-15 for the last 20 rounds. The push-ups were absolutely my limiter in this workout. Towards the end I was doing sets of 2-3 with some spirts of 5 to get through them in time. The first 5 rounds after switching to lower rep scheme were brutal to get back into a continuous pace.)

Rx
https://youtu.be/ZLKc2Hb7wxo

Rx’d+ (6-11-16 rep scheme): 
Completed all 30 rds
Fastest set completed in 29 seconds (rounds 11 and 30)
Slowest set completed in 34 seconds (rounds 1 and 28)
PR

Compare to 180816: Rx’d, all 30 rds completed 
Fastest set completed in 29 seconds 
Slowest set completed in 35 seconds

I made it through 7 rounds, and then felt so sluggish, that I just moved until the 20min mark. No idea on rounds. My gymnastics need work

5 DB Bent over rows with 30s
10 pushups
15 air squats

Made it thru round 12 on the minutes. Total 18+5 at 20 min, 23 rounds at 27:40 then had to stop, almost met pukie. 

As RX’d:

28

Kept pace thru 1st 20 then slipped. 

42 / 6’0 / 190

26 Rds (some pull-ups were jumping)

Compare to: 30 Rds Rx 

F/54/GarageGym

28:00 minutes

5 jumping pull-ups
10 knee pushups
15 air squats

= 14 rounds

Did a couple rounds, rested a minute. 
Did a couple rounds, rested a minute. 

Modified: 
--
Chelsea: Every minute on the minute for 30 minutes perform:
5 inverted rows 
10 knee push-ups
15 squats
SCORE: 22 rounds. 1-13 EMOM (barely...)
--
DOMS from last 2 WODs caught up with me like a ton of bricks today, so this was slow, but steady and actually fun. 
Did 4 rounds as warm-up + 4 rounds for good measure after = 30 solid rounds. 
5 km run in the early morning.

1-20：rx
21-28：knee push-up
29-30：rx
https://youtu.be/bneyLpF8dVc

Volume scared me so I did pull-ups with a toe-hop.

completed all rounds

no round was longer than 33s - probably should have done more real pull-ups

That was really tough. 30 minutes. Rx except I had to use assist on pullups. The rounds were about 40-45 seconds each with 10-15 seconds rest.

Scaled to 5-9-13 for 20 rounds

non-Kipping pull-ups 

29:33

Completed Rx'd +1 - 6-11-16 reps
Those last 10 minutes are tough!
This was my 3rd WOD about seven years ago - part of how I fell into Crossfit.
m/53/5'11"/196#	

7 2/3 rounds

(PR: 11 2/3 rounds + 11 squats)

11 rounds strict pull-ups
19 rounds kipping pull-ups

UGLY! Rx’d but UGLY! 
Never fails something that looks easy is always the worst. Loved it! 

M/58yo/5’5”/148lbs

5 jumping pu’s
10 knee push ips
15 below parallel air squats

15 min as prescribed
8 circuits in last 15 min

M/46/6'2"/175#

Rx'd 
24 rds + 5 + 2...the two workouts that have destroyed me since C19 have been girls

Will feel that tomorrow. Haven't done it in about 7 years. Held ~40s rounds. Last two were 45s (trying to catch breath a bit more on the squats).

Moved to pushups on knees after round 15 (shoulder).

M / 35 / 5'7" / 195

22 rounds + 5 + 5 

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups jumping 
10 push-ups 
15 squats
30 rds 30 minutes 

Push-ups were lacking. 
3 reps shy of 9 emom,
21+6 total rounds

30 rounds in 30 minutes with 24 seconds to spare. Each round was somewhere between 36-42s. Nice workout!

Globo scale: as rxed for 90% of you.  Pretty simple.  Hog a pullup station and go for 30 minutes.  Sub strict pullups if the bar isn't conducive to kipping.  Follow scales on the original post.  No pullup bar? Do some sort of dumbbell or heavy band row variation, rows on a Smith machine, or lat pulldowns (last resort)

Busy gym: If for some reason you can't hog a pullup bar for 30 minutes, go ahead and do AMRAP pullups (150 max) within an 8 minute period.  Then do 10 pushups and 15 squats EMOM 22 minutes.

Bodyweight/ equipmentless sub: self explanatory today. Chelsea is all Bodyweight! If for some reason no pullup bar is available do rows from a railing, or 3 towel pullups per round.  Last resort is to sub 5 burpees for the pullups. 

That was awesome! Gonna take those instructions and reboot my squad!

Champions Club Scaling Notes

RANT
I've been a fan of ditching knees push-ups in favor of "snaking" - meaning lowering slow then collapsing to the ground, then extending your chest first then hips second to come up. Over time I've seen this progress to regular push-ups, and also preserves the loading order (shoulders before elbows) easier than using knees. One important part about snaking the push-up is to make sure you're in global extension (ie. one connected piece) and not broken in a few different parts. Keeping your knees off the ground and your butt squeezed is a great way to make sure that happens.

MAIN DECISION
Benchmark this thing or use it as practice?

WORKOUT THEMES
3rd of the original girls with all bodyweight stuff. A test for recovery mainly, and stamina with pulling with skill (core to extremity), pushing, and squatting.

TECHNIQUE SCALE
Cindy, allow snaking on push-ups. Kips or partial ROM kipping pull-up.

CONSISTENCY SCALE
Low-ball the number if in doubt but make pull-ups strict and push-ups strict as well. Don't bounce the squat.

INTENSITY SCALE
Do the first round as fast as you can. Stop the workout if any round after that is more than 3 seconds slower than that original round.

INJURY SCALE
Upper-body - 15 sit-ups, 20 squats, same format as above (maybe for 20 minutes... 600 squats might be a little much haha)
Lower-body - 5 pull-ups, 10 push-ups, 10 sit-ups, same format as above

MY STUFF
Scaled to 3 strict ring pull-ups, 6 push-ups, 12 squats (as low as possible). Finished through 30 minutes. Pretty rough, not horrible, and I got a lot out of it.

GENERAL FEAR LEVEL: 7