CFWUx2 sub t2rings for situps
12:40

9:20 Rx

14:03
No rower, so 50 SDHP

February 17th, 2022 (one day rest); morning

wu: bike, slihps
skill: kippings, ghd

wod:		3 rnds (RX)*
			500 m row
			21 push ups
			12 strict t2r
				13:14

post: ski, hip-back-abs accessory, stretch, bike
* 11th RX out of 146 CFMP wods (plus most heavy days)

M/48/5’7”/180
scaled to 400m run
21 push ups
12 v ups
13:15

11:30 as rx’d broke strict (straight legged going up, bent going down to better stay strict) toes to rings in 2 sets first 2 rounds but needed 4 the last round. Round 1-unbroken pushups then 2, then 3 sets. Pushed the individual exercises more/faster than last time , resulting in a slower overall time by less than :20...first round under 3! 
rows at 1:51.1, 1:54, 1:54.8

(right after 211202)

180/42/176cm

Rx 
11:51

No meters on my cheap rower so cap to 2:30 each round total 40 cal 

Toes to bar with the less kipping as possible.

12:45

12:45
Straight Leg Ab Mat Sit Ups

3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings

13:28

subbed:

400m run
21 push-ups on dip machine
12 toes-to-bar

15:25

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

16:31 - Rx

(Strict toes to ring were all in singles but with straight legs and starting and ending in a good hollow hang. Rows were all around 1:55/1:57 500m splits with push-ups broken in two big sets, for me, of 11 and 10)

11:45 subbed strict TTB for TTR

8/01/20: SC str k2e...12:44
Today: SC str k2e...14:26

M/35/6'/175#

11:47 sub strict T2B

Deo gratias

13:05
2:00 bike, push-ups on parrallettes, strict toes-to-bar

11:12

row in rounds 1/3
run 400m pushing child in round 2
18 v-ups/round

Strict Toes to Bar. 
RX.
14:47

Modified:
--
3 rounds for time of:
50 DB SDLHP w/ 2x 9,5 kg DB
25 knee push-ups
18 hanging knee raises 
SCORE: 17' 06''
--
After yesterday's thrusters, this hurt.
10 km biking before WOD. 

11:38

used a bar instead of rings

12:37

3 rounds   17:00 min
500 m row
21 push-ups 
10 toes 2 bars (not strict)
On shift 70 degrees and sunny

17:24- I had to sub out a rower for a air bike at 30cals 

13:29. Gasser

12:48 rxd

Subbed strict T2B:  11:37

scaled rows to 500 m runs. Toes-to-bar, no rings.

10:38. 

T2B were broken into sets of 2, 3, 3. Otherwise kept it moving!

Scaled strict TT Rings to strict KTE, otherwise Rx’d.
12:01

Averaged 1:48 on the rows. Transitions slowed me down the most. Lower back was doing a bit better today, but TT Rings/Bar was still causing issues.

Rx
7:45

Rings hung from 9' ceiling so feet could still touch at bottom

M/30s/230lbs

3 rnds
500m row
21 push ups
12 strict'ish toe to ring
11:56
m/51/175

3 rounds: 
500m row
21 pushups
21 hollow rocks

9:55

9:02 Rx'd
Compare to 200801: 9:01
Pushed harder on the rows this time (average 1:52), but TTR were slightly slower
m/53/5'11"/191#	

Subbed 18 v-ups for 12 Toes to Rings - rest as Rx
17:40

3 rounds subbed/scaled:
25 single KB sumo dead high pulls (20 kg~44lb)
21 push-ups
12 toes-to-rings
16:41 - nice pump in the arms

As rx’d, 10:52 (PR). 

Surprised by the PR, as I often am these days.  Rows were the same, first one about 1:47, the others around 1:52.  But was able to go unbroken on push-ups and first two rounds of T2B (last round 8-4).  Not sure what the difference was – probably mental, at least for the T2B.  Strict T2B are no fun but I told myself not to let go if I could still get my legs up there.  Faster than last year by about a minute.

48m/5'10"/180

8:21
sub 400 m run and bar T2B

7:48 modified
3 rounds
1 min db (20#) sdlhp (very boring)
15 countertop push-ups 
8 plank/tuck on yoga ball

Scaled to 3 rounds of:
50 2x20#DBs SDHP
21 pushups
12 toes to bar

7:05

13.53 Rx (elbows on dip bar apparatus for K2E).  

JonNYC xfit since 6/08

10:31
subbed strict toes to bar

13:47

3 rounds
400 m run
21 pushup
12 strict ttb
10:27

still nursing all the old man tweaks from the 1st 2 weeks of wrestling season. Not a good idea to wrestle with high school kids at this age.

13:18 RX

TTB with arms in straps to protect shoulder. 
12:44
Push-ups and TTB unbroken. Rows were 2:02, 2:10 and 2:11. 

59/5’8”/155

subbed strict toe to bars for leg ups hanging on a pull up bar. Don't have the strength yet to get feet to bar. 15:30.95

Shoulder rehabilitation scale:

Pushups were from knees all else Rx

Rows were 2:00 minutes

Total approx 11:45

Rx 9:58 🥵 compared to 200801 11:06 

M48-5’7”-170#

14:33

3 RFT:
500m row
21 push-ups
12 T2B (Strict)

58 yo m 5’5” 150lbs

3 rounds for time of:
500-m row
21 push-ups
12 toes-to-rings (cheated with Kip at bottom)

14:15

Rx 10:30
M/45/80kg 

3 rds 
400m run
21 push-ups
12 ties to bar (not strict)
9:57

3 rounds for time of:
500-m row
15 push-ups
12 knee raises from bar
11:56

13:03 RX
M/38/5’9”/195#

12:32 (strict t2b)

rx 13:24

3 rounds
400m run
21 push-ups 
12 strict toes-to-bar 

10:16

3rds: 9:37

500m Row 1:50.9/1:50.9/1:52.8
21 Pushups
15 V-ups

WU: 3rds 
40 SU’s
10 Slow SQT
10 Sit-ups 

SPWU: Row Technique& practice
Scap Push-ups/push-ups 
V-up work 
BUILD UP

COOL DOWN: child's pose
stomach and legs and chest

Rx in 14 minutes

11:07 RX

So maybe have the following time cutoffs to keep it under 15 min
Stop push ups at 4 min rd 1 / 9 min round 2 / 14 min round 3
Stop toes to rings at 5 min rd 1 / 10 min rd 2

Globo scale: This is similar to "Helen" as far as time demand, perhaps a few minutes slower. If you don't have rings sub strict toes to bar. You can also use a TRX hung up high.  Rowing subs are 400m run, 25 cal echo/assault bike, or 15 burpees and 15 sdhp 35/45lb barbell ( 2x15/20lb dumbbells or single 53/35lb kb).  If using a treadmill use a slight incline.  If a pullup bar, rings or TRX  are not  available sub 18 v-ups per round.  

Busy gym:  v up sub is recommended if pullup bar availability is an issue.  Grab a rower and hog the device and do the other movements near it.  Or follow one of the subs for rowing. 

Bodyweight/ equipmentless sub: 400m runs or 20 burpees for rows, 18 v-ups for toes to rings.  Pushups as Rxed. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and light (maybe medium, depending on how you view strict toes to rings). Pushing, pulling from the hips, and using endurance to challenge positions are also themes.

MAIN DECISION
How "strict" do I want the toes to rings to be?

TECHNIQUE SCALE
extend to 5 rounds, maybe drop push-ups to 15, and up toes to rings to 15 (make them kipping)

CONSISTENCY SCALE
Mush everything together into 1 round

INTENSITY SCALE
Sprint the row, go slow and as strict as possible on the other movements.

INJURY SCALE
Intensity scale, just pick two movements you can do for quality at full capacity.

MY STUFF
Checked the box on this one, but did get good practice on toes-to-bar and push-ups. Didn't keep track of time.

GENERAL FEAR LEVEL: 7

RX:9'41''.
https://youtu.be/mFJdxaCQ55A