26:38 Rx'd

CFWUx2
21:14

19:55 Rx

Beginner 

5:35

16:34 (did not touch my toes in V-Up)

M/39/5’9”/195#

22:36 

January 9th, 2022; forenoon

wu: pvc

wod:	150-120-90
				asq
			50-40-30
	hollow tuck crunches
				18:00

post: bike

25:43

The high volume of squats made my flexibility on v-ups kind of wonky, knees didn't lock out perfect on all of them. 

12:20 Rx

M/31/150#/5'7

16:32 as rx’d -4th day in a row and fasted 17 hours...Warmed up with 5x5 tempo pushups as slow as possible, no stop at lockout. Then 2 rounds of a :30 squat hold and 5 v-ups. 


180/42/176cm

M/48/5’7”/180
Scaled to reg. sit-ups 
29:19

Rx

16:02

14:22

Male RX 23y 175cm 84kg 

17:00 min

Did 60 20 and 30 10 after 

M/26/5'8"/155lb
CrossFit AFK

15:42 - Rx (Flexibility makes V-ups challenging. Tried to stay under 15-minutes, but fell off pace in the second set of V-ups)

15' - RX

We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.   
"A Better Warm-up" CrossFit Journal Issue 08 - April 2003
http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf

Each warm-up you can ask yourself:
1. Did we increase the heart rate (are folks breathing more heavily)?
2. Did we increase core body temp (did folks get a little sweaty)?
3. Did we move through Full ROM and help increase ROM?
4. Did we practice specific movements in preparation for workout?

Typically I recommend picking:
3-5 movements, holds, or dynamic stretches
5-15 reps
2-3 rounds
That gives a pretty robust structure/framework for a general warm-up.

The last test to pass is asking, 
"Is this exactly how I would warm-up for this workout?" 
"How would you warm-up?"
"Do you like your own warm-up?"

Additional Resources
Classic CF Warm-Up Demo
https://paradisocrossfit.com/2011/01/20/the-classic-crossfit-warm-up/

Warm-Up with Matt Chan
http://journal.crossfit.com/2013/09/warm-up-with-matt-chan.tpl?fbclid=IwAR0eQLirlPqLLj0Cv3SeTc77ZQKiqBvTUBW9w48YeZPn5cZDV7NFokGyOQw

Demo: http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final.mp4

Let me know if you have any questions and we'll look to build better warm-ups!

16:32 rxd, however reviewing my V UP form was not pure, touched my ankles instead of toes. 

Completed indoors which was nice few! few pauses for kid requests. Also my youngest tried to get in on the movements which slowed things down, perhaps to my benefit! 

17:16 rxd

Rx : 17’23

https://youtu.be/LTKfQ3t35C0

As rx'd, 13:42.

V-Ups after squats were surprisingly spicy.  Amazingly, I have not done those in a workout before.  Did after heavy deads.

48m/5'10"/180

16:42 

150 air squats
50 alt leg vups
120 air squats
40 alt leg vups
90 air squats
30 alt leg vups

Globo scale: sorry for late replies, system issues.  Anyway, this one for all categories (globo, busy gym and bodyweight sub) is as written or the scales as posted. 

~ 120 / 30 | 90 / 20 | 60 / 10 ~

Woowee!  Had to go with knee v-ups hitting rep 23, tummy rolling like a 4.0 earthquake…🥸…Thx for workout!

14:37
120 squats
40 v-ups
90 squats
30 v-ups
60 squats
20 v-ups

14:11 - scaled to 60/40/20 squats & 25/20/15 v-ups (horrible form)

Well, V-ups we’re a train wreck, and getting over a bug, so…
120/90/60 squats
40/30/20 anchored a mat sit-ups 
11:39

F/51/5'6"/145

100 squats
45 "V-ups"
75 squats
30 V-ups
50 squats
15 V-ups
none really looked like a "V"
20:07

I LIKE that shirt!  

22:36 took time with squats but the V ups were more like crunches I need a lot of work with those 

Masters Men 50-54
RX’d
32:29

Scaled 11:55

Rx
18:45

Did abs yesterday too😖
M/30s/225lbs

RX (some V's may have occasionally morphed into other letters) 
SCORE:  23:53
--
Much harder than it looked , especially after yesterday's squatting, single-leg deadlifting, and biking. 
5 km easy run in the morning. 

Scaled to 120, 40; 90, 30; 60, 20.  Scale was pretty appropriate.  Haven't attempted a v-up in years.  They weren't great, but not terrible.
18:33

for time:
150 squats
50 situps
120 squats
40 sit ups
90 squats
30 sit ups
19:25

Rx 15:44

M/50/5'9"/160
14:10 rx

Rx’d: 16:21

14:43 Rx'd
m/53/5'11"/192#

10x3 Back Squat @ 185 beforehand

24:47 Rx. How some of you went 15min is incredible. My v-ups need some work, and my child needs to learn that when The Lion King is on, to not drop her toys to make me get them for her. On the flip side, probably saved me some pain in the workout

Rx: 17:25

Rx 26:25

Subbed
Abmat sit ups instead of V ups
else as rx
untimed--but I know it was longer than the goal time....

18:45… for the 40 and 30 I had to sub in ab mat sit ups so I could finish the workout some time this week! 

RX 19:21

15:54

19:10, scaled down to:
120,90,60 on squats
40,30,20 on V ups 
Basically 75%. Tough!

12 min RX 

20:27rx
although my v-ups turned into N-ups by the very end

M45, 16:25
Tips: 
keep count on the squats (I believe I did 10 extra reps)
do it barefoot. Good for propioception and easier for the V-ups

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Light weight and short duration. Squatting with speed and a stamina factor, midline stability with a balance factor are also themes.

MAIN DECISION
So I have the stamina (Kanye) to make this a short-duration workout?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
40 squats
20 hollow rocks

CONSISTENCY SCALE
Unbroken on everything or else workout is done. Rest as needed between exercises

INTENSITY SCALE
Make speed the priority; sprint the squats and rest if the pace slows down. Same with V-ups. Maybe even make them GHD sit-ups or toes to bar. Lose the timer.

INJURY SCALE
Lower-body - sub hip extension for squat. Probably bot 150, 120, and 90 though

MY STUFF
Intensity scale, but I went really slow on the v-ups to work on the balance.

GENERAL FEAR LEVEL: 5

58 yo m 5’5” 150

150 squats
50 single leg V-ups
120 squats
40 single leg V-ups
90 squats
30 single leg V-ups

18:33

14:57

My "v-ups" did not look exactly like the ones in the instructional video. I accepted straight knees + legs up at least 30-deg (mostly >45) + shin-tap.

11:15 Rx

RX：16'40''.
https://youtu.be/Y0dzm0V62cE

For time: 13:59
90 squats
30 Modified v ups
60 squats
20 Modified v ups
30 squats
10 V-ups modified ups

Test

Tc: 10. Mins
rx 250 reps

For time 10 minutes:
60 air squats
25 V-Ups
40 air squats
20 V-Ups
20 air squats
15 V-Ups
10 air squats
10 V-Ups
5 air squats
5 V-Ups

For time 10 minutes:
60 air squats
25 V-Ups
40 air squats
20 V-Ups
20 air squats
15 V-Ups
10 air squats
10 V-Ups
5 air squats
5 V-Ups