19min40
Rx

M/27/5'8"/170lb
CrossFit AFK

19:25 - Rx (GHD made the row feel tight. Held about 1:55-1:58-2:00 respectively on the rows. Rows were deliberately a slower pace from the get go. Went 50-20/10-20 for GHD sit-ups. Transition from the GHD to the rower was slow.) 

18:01
Abdmat sit up 
Row

22:32 but subbed runs at 400/800/1600m. 
I rowed 2k in 8:04.something to warm up. 
Got off the ghd for a quick leg break 3 times through the 50, and one time during the 30. 



43/176cm/184lbs

Modified :
--
For time:

50 DB SDLHP @ 2x7,5 kg DB 
50 GHD sit-ups from bench
100 DB SDLHP @ 2x7,5 kg DB 
30 GHD sit-ups from bench
200 DB SDLHP @ 2x7,5 kg DB 
20 GHD sit-ups  from bench

> 221121: 26'17''
> 210224: 29'12''
--
Peace.

15:22 (beginner, 22-Nov-2022)

Sun 11.27 - beginner llevel

250m row, 25 ghd situps, 25 back raises; 500m row, 15 ghd su, 15 bk r, 1000m row, 10 ghd su, 10 bk r
12:40

Subbed runs (400-800-1600) for rows.  Otherwise, as rx'd. 

Slower by about 2 minutes from 2016.  To be expected, given my running these days.  But felt good on the runs, definitely could have pushed the pace more.  GHDs mostly
unbroken – a break here and there.  Did this outside, so wet feet on the outside door made them a little slippery.

49m/5'10"/180

19:21 rx

Rx’d: 20:38

22:40 Rx’d

M/36/6'/175#

24:04 Rx

Deo gratias

18:36
Due to an elbow injury, I had to scale the last 2,000m row to a 3600m bike.  But everything else before that was RX.  Fun workout!

Rx - 21:58

(>60 division)

Master 35-39 RX
19:50

M/30/215
19:50
abmat 

Scaled
500m row
30 ghdsu
1000m row
25 ghdsu
2000m row
20 ghdsu

20:40

20 minutes
scaled: Sit ups instead of GHD

21:00 Rx

M/29/6’1”/200lbs

21:03 compared to 21:41

20:45

22:30
Row 500 meters
50 Abmat sit-ups
Row 1,000 meters
30 Abmat sit-ups
Row 2,000 meters
20 Abmat sit-ups

18:58

11/22. No GHD, subbed with decline sit-ups at the Y, full ROM reps. 

19:54. 

slower rows, tried to makeup time on the sit-ups. 

20:06
rx

Beginner scale
16:01

18:51 Rx
M/42/190/5’7’’

21:27 rx’d

30:38 as prescribed

20:01

30cal Echo Bike
50 GHD Situps
1000m Row
30 GHD
120cal Echo Bike
20 GHD

*alt between rower and bike w/buddy 

Rx
15:07

M/30s/225lbs

Assuming rower is correct, time seems quick 🤷‍♂️

Scaled to
3RFT
500m row
50 Butterfly AbMat sit-ups
15:24

Rows were 1:37, 1:40, 1:42 respectively (C2 drag 6, 30-33s/m avg). Wanted to tone down the volume considering the abuse my knees and back will get tomorrow and still get some intensity in.  First 50 unbroken, but the quick turnaround on the other 2 rows really impacted sit-ups in round 2 and 3.

25:15 Rx

18:29 Rx

Kept 1:50 pace on every row, maybe just a tad slower on the 2k. 

happy with GHDs every set was nonstop, anle to increase cadence going down sets. 

maybe 250m and 10 GHDs to warm up 🙃

At home version : I substituted the run BY several simples movements, by feel... 

WARM-UP 
2' obliques opener 
1' pec hell
1' psoas opener 

AMRAP 3
10 KB crush grip flutter kicks
10 russian KBS 16k 
10 GB squats 

2 rounds :
10 burpees 
10 sit-ups 
10 RKBS 16k 
10 squats (sumo stance / narrow) 

5 burpees 
5 sit-ups 
5 RKBS 28k
5 squats

WOD 
FT :
40 burpees 
100 sit-ups 
60 RKBS 28k
60 sit-ups 
100 squats
40 sit-ups 
16'44

ACCESSORY 
100 banded pull aparts 

COOL-DOWN 
2 x 1' farmer's hold (28k+16k) / 30" rest 
4 x 1' suitcase hold / 30" rest 

19:29

https://youtu.be/ncBVrrvYsEI

25:46 - sit up plate

Male, 37 years, 270lbs, 5'6"

Subbed Abmat situps since I do not own GHD. First set of 50 I hit abs cramps around 30 reps, so spread the reps out and ended up with: 

For time:
Row 500 meters
30 Abmat sit-ups
Row 1,000 meters
30 Abmat sit-ups
Row 2,000 meters
30 Abmat sit-ups
26:00 Mins

Master 35-39Rx
18.04min 

17:45

Subbed Hollow Rocks

210224 (the actual Compare To) - 18:31

25:30

20:24

M/48/6'2"/180#

Rx'd 
19:51

Rows 1:51/3:53/7:55

26:48 rx
slow rows—2:10 pace in r1 to 2:17 in r3. 

160207:  25:18, rows btwn 1:53 to 2:05 pace
140126:  24:32, 30 GHDs/20 abmat in r1

60/5’8”/153

Scaled AB mat sit ups
22:20

had to go old school on the Rowing scaling. ouff. 
30 SDHP 12 kg KB
50 Sit-up
60 SDHP 
30 Sit-up
90 SDHP 
20 Sit Up
14:28

Rx 22:39

Rx 
25:10 
this rower…. I blame the damper. At 10 but still no resistance. Makes this a cardio intensive jam

Row 500 meters
25 GHD sit-ups (bench modification)
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-ups

15:40

Wanted to do half of the GHDs for each round but had to ditch the bench modification because it killed my back

SC ⚓ su...19:25

20:00 as prescribed

no scaling. Used gym on post. Had to run from one area of the gym to the other

Rx 20:17. Rows 1:51, 3:50, 7:37
Afternoon: 13:33 Echo bike .5, 1, 2 miles per and used abmat
Wife 20:54 beginner scale with decline bench sit-ups 

Beginner Option:
For time:
Row 250 meters
50 sit-ups
Row 500 meters
30 sit-ups
Row 1,000 meters
20 sit-ups
17:07

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Pulling from the hips, midline stability, core to extremity, changing orientation, using stamina to challenge our rowing and endurance to challenge our midline

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row 500 meters
25 kb swings
*practice GHD sit-ups during the warmup

CONSISTENCY SCALE
Mush everything together into 1 round; do whichever movement you are worse at first

INTENSITY SCALE
Sprint the rowing effort, then practice the GHDs for quality

MY STUFF
1 round, 100 GHD sit-ups, 1 mile run, 12:45

GENERAL FEAR LEVEL: 7

Scaled to abmat situps
22:48
m/52/175
compare to 210224  --
row rx
50/30/20 abmat sit ups holding 20# slam ball
24:55
m/51/175
compare to
was 50 ghd, then 30/20 abmat
24:54
compare to before that
Subbed
50 abmat sit ups
50 sdhp 45# barbell
30 abmat sit ups
100 40# kbs
20 abmat sit ups
run 1 mile in ice and snow

25:50

Globo wod: subs for row today are 400/800/1600m run or 25/50/100 calories assault or echo bike. Sub 2 to 1 abmat situps for GHD situps if a GHD isn't available.   You can also use an incline situp board or a Roman chair, or sit perpendicular on a bench with your feet under dumbbells. Remember to scale back the GHD situp reps if you haven't done these at volume recently (or sub abmat situps), as uncle Rhabdo could visit if you aren't careful.