CFWUx2 
16-17-18
16-17-16
Didn't measure brush jumps
8:20 row

Rd1: 26/20/86” (7’2”)
Rd2: 21/15/86” (7’2”)
Rd3: 21/11/90” (7’6”)
2K row: 7:41

after two days rest; morning

wu: bike, slihps
skill: kippings

wod:		3 attempt each of:
			max strict t2b: 18/12/8
			max strict ring dips: 8/6/5
			max effort broad jumps: each approximately 2 meter something;
			then: 2km row: 7:42

post: walk, accessory, bike

25-20-20
25-20-19

no rower

TTB: 23/20/20 last reps singles, not going down obviously
RD: 20/17/12 no kipping
BJ: 8FT/8FT/8FT every jump at least arc touched 8ft mark

8 min row, no mtrs on my cheap rower: 35.2 cal, heavy af

Malerx 24y 175cm 86kg

TTB: 12-10-8

RD: 14-10-10

BJ: 7’2 - 7’2 - 7’2

Row - 8:02 (argh!)

43 / 6’0 / 195

R1/ 20-15- 83 1/2”
R2/ 22-20-83 1/2”
R3/ 20-19-84”
(Ring dips banded, recovering from chest injury)

Row 2000/ 7:50.2

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

20-14-12 (kipping unbroken)
15-15-15 (strict)
7'9"-8'4"-8'7"
7:32

M/35/6'/175#

R1: 20/16/8'4"
R2: 20/15/8'6"
R3: 15/15/8'5"

Row: 7:48

*T2B with kip; ring dips strict

Deo gratias

16, 14, 13
12, 9, 9
11, 7, 5

total: 96 reps

(PR: 100 reps)

Rxd
T2B 21
RD 15
BJ 6’ 10”
Row 7:45

TTB (kipping): 26-22-18
Strict Ring Dips: 20-15-14
Broad Jump: 86" - 86" - 88"
2k row: 7:49 
m/53/5'11"/189#

18-15-16
18-19-20
5-11.5, 5-11, 5-10.75
7:42.7

Slower than last time and broad jumps were shorter, but I suppose several months of not much leg work or distance on the rower can have an adverse effect.

K2e/Ring dip/BJump
1) 15/12/6'1"
2) 10/13/6'10"
3) 10/6/7'4.5"
Row 2k: 7:19.5

1/30/21: 10/8/7'2.5", 7:37.9

Rx’d:
T2B: 25, 18, 17
Ring dips: 21, 18, 16
Broad jump: 89”, 90”, 90”
Row: 7:35

210130:
T2B: 20, 16, 17
Dip Bar Dips: 25, 25, 26
Broad jump: 78”, 78”, 82”
No row

Strict knee to chest
20/20/20
Ring dips
21/15/18
skipped broad jump
2k row
10:09
m/51/175
compare to
Strict knee to chest
15/11/11
Strict ring dips
15/12/12
2k row
10:04

22
12
8'2"
7:14

30-20-15
13-12-11
85"-90"-90"
6:38 mile run

M/ 47/ 137 lbs/ 5’-6”
As Rx:
38 T2B. 34, 31(grip was going first before midline)
30 ring dips 26, 22
7’-6 standing broad jump, 8’-0”, 8’-0”, extra one for 8’-1”
I was a bit fatigued from a busy day, right Ming errands, and working on redoing my half bathroom, and yesterday’s heavy day. 
Although broad jumps are dynamic and explosive for sure doing one singular is nowhere near as tiring as doing almost 40 T2B or 30 ring dips.
I think of I were to do a bunch of them I could have gotten better with timing and reaching, etc. but I was happy with 8’-1” at only 5’-6” at my best. I thought I would have gotten more for both T2B and Ring Dips. 

21 T2B, 15 Ring Dips, 8 feet broad Jump 

2k row  7:20.5

T2B: 23-24-13
Ring dips: 11-14-15 
(new rings for Christmas)
broad jump: 6’-10”, 6’-10”, 6’-11”
Run 2,000 meters 9:40

Compare to 1-30-2021
T2B: 22-20-18
bar dips: 13-14-12
broad jump: 6’-2”, 6’-4”, 6’-4”
Run 2,000 meters 9:07

28 knees to chest
50 push ups
92 in broad jump
3:21 row

Rx:
T2B - 20,16,12
RD - 20,12,15
Jump - 86.5", 91-7/8", 91"
Row - 5:45

M/30s/225lbs

Toes to bar: 20
Ring dips: 23
Pullups: 21
Broad Jump: 80”
2k row: 7:09

I can’t jump…🤷‍♂️
M/40/168

Modified / scaled to: 
--
3 attempts at 
Max set of hanging knee raises
Max set of bench dips, elevated feet 
Broad jump for distance
Then, for time: 
200 DB SDLHP | 2x9,5 kg DB 

SCORE: 
1 - 26 HKR / 16 dips / 1,37 m 
2 - 27 HKR / 16 dips / 1,41 m
3 - 18 HKR / 14 dips / 1,44 m
SDLHP in 12'08''

210130:
1 - 18 HKR / 15 dips / 1,52 m 
2 - 23 HKR / 15 dips / 1,55 m
3 - 20 HKR / 15 dips / 1,63 m
SDLHP in 14'57''
--
I seem to have regressed on broad jumps ... I'll put it down to improper warm-up and tired legs from recent running and squatting, plus poor technique in general  🙄
5 km run in the early morning

T2B: 12, 10, 10
RD: 13, 12, 12 
BJ: 74”, 69”, 75”

2k Row: 7:51 

For time
3 Rounds for time of
10 strict pull-ups
10 DB’s thrusters 22.5kg
-5:56

Scaled:
RD to 20# weighted bar dips
2k row to 100 2x20#DBs SDHP + 0.5 mile elliptical

21/17/84”
17/15/89”
15/14/92.5”

8:25

Strict Max set of toes-to-bars = 9 - 9 - 10
Strict Max set of ring dips = 9 - 10 - 10
Broad jump for distance = 86" - 87" - 87"
Row 2,000 meters for time = 8:14.1

M48/5'7"/168#

4 rounds, each for time, 2:30 btwn rounds:

15 DB snatches, 35#
15 DB snatches, other arm
15 squats, both 35# DBs

2:01-1:59-2:00-1:55

59/5’8”/157

T2B = 23 - 19 - 18
RD* = 21 - 22 - 22
BJ = 84" - 85.5" - 88"
Row = 8:37.8 / 121 cal
     *RD with 1 heel on a box

Last time:
T2B = 21-18-18
RD = 19-15-16
BJ = 90" - 88" - 86"
Elliptical trainer 40cal = 8:25

T2B: clear improvement.
RD: I think last time I didn't have heel on box, but ROM wasn't as good. So I think RD is comparable maybe a bit down.
BJ: down, but in the neighborhood; I'm nursing a sore calf so I'll take it.
Row: C2 rower is SO sweet!

2 other notes regarding today:
1) it's fasting day (every Wednesday)
2) booster jab last night

TTB 16-17-16
RD 16–16-16
no jumps too hard on back
row 7:55 compared to 210130 7:27

Toes to bar
12-10-10
ring dips
12-8-7
broad jump
90”-90”-94.5”
then
200 sdhp at #30

Max set of toes-to-bars: 8-7-7
Max set of ring dips: 3-4-3
Broad jump for distance: 70-76-75
Then,
Row 2,000 meters in 7:56

Make 3 attempts at each of the following:
Max set of knee raises 12-17-24
Max set of ring dips blue band 17-20-27
Broad jump for distance 4’ (Basically one leg)
Then,
Row 2,000 meters for time 9:34

Globo scale: If you do not have rings sub either TRX dips or bar dips, or pushups if there isnt anything to do dips on. If you don't have a pullup bar or rings sub v- ups.   Subs for row are 1 mile run, 100 calorie assault or echo bike, or 100 burpees.

Busy gym: see above 

Bodyweight/ equipmentless sub: see above. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. High output followed by long rest, with stamina playing a major factor. Jumping, pushing without connection, pulling from the hips (with skill), and a monostructural piece that is just beyond our capacity to sprint.

ASSUMED
Grip will not be a factor in Toes to Bar, also I have the capacity to make a max set of ring dips into a metabolically taxing event.

MAIN DECISION
Treat this workout like a test (as listed) or scale it to practice/train something in particular?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row/run something
Toes to bar
Broad jump
*practice ring holds/push-ups/dips in the warmup, pick your own reps for the stuff

CONSISTENCY SCALE
4:00 toes to bar practice
4:00 ring dip practice
4:00 broad jump practice (feet together, butt back when you land, no wobbling/readjusting on the landing)
Then do your row/run

INTENSITY SCALE
As listed, but do the row/run first. Then rotate between the 3 other things instead of doing all the toes-to-bar sets then all the ring dip sets then all the broad jump sets

MY STUFF
Spent 10 minutes practicing strict toes to bar and strict ring dips, not really resting between

GENERAL FEAR LEVEL: 7

If at all possible, I would love to see these videos presented uninterrupted instead of chopped up into six-part segments. I really get into the flow of it, not just the information, when they're done uncut. Though, I can understand if it helps to keep content coming out consistently.