26:20 240411

26:59
Rx’d

M/27/5'8"/175lb
CrossFit AFK

20:10 - Rx (Opened with 20 pull-ups then had a party after that...)

22 min 45 seg

pullups: 6x10 butterfly, en la rep 60 empecé a sentir el hombro cargado, y ahí pasé a series de 5 de kipping pullup y los descansos se ampliaron un poco 8×5 pero el hombro me dejó de tirar.


pushups 7x10 acá no pasé de sets de 10 a sets de 5 por molestias articulares sino qu eya me era imposible meter series tan largas. 6x5


situps muchos cortes, esto me tomó de sorpresa: los sit ups fueron el ejercicio que más corté. Los descansos eran breves pero el la quemazón aparec
ia muy rápido, no sé bien a qué se debe esto y no recuerdo que los situps me frenaran, casi siempre puedo seguir moviendome un poco mas lento./ squats unbroken

-PULL-UPs /kipping/:  (10*3)+(7*2)+(6*2)+(5*2)+(3*2)+(1*28) => 12:01
-PUSH-UPs: (10*5)+(5*10) => 06:25
-SIT-UPs: 20*5 => 07:25
-SQUATs:  37+38+25 => 04:13
TOTAL: 30:04

25:45 (staggered pull-ups)

44 / 6’0 / 190

Today: 24:45...12:12/4:49/3:55/3:49
7/21/21: 26:02...11:59/4:32/4:53/4:38
3/9/20: 28:23...12:52/4:41/6:11/4:39

Completed 4/22. RXd. 

17 - 18 minutes, had to take a call in the middle of the push-ups. 

I know I did this in 2021 but never posted to compare to. 

Did an 1.5EMOM for 20 rounds = (30:00)

3PullUps = 60
6PushUps =120
10Squats = 200
10Crunches = 200

Just trying to get my strict pull up endurance up for Murph next month. 

Chris:
21:50 min.

Lu:
31:51 min.

Rx - 22:09

60 strict pullups
100 pushups
100 situps
100 squats

Did it in sets rather than straight through. 6 sets of 5 (3 pullups), 7 sets of 10 (6 pullups)
17:25

22:04 Rx

Scaled;
Pullups was 100 pulldowns on lat pull, #90, over and underhand grips
80 Pushups
100 S/U
100 AirSquats
28:35

ENDURANCE
TABATA  mountain climbers


WOD

  TOTAL: 33:30

    PULL-UPS:  10+6+6+10+6+6+10+10+5+8+10+7+6 (min 15:00)

    PUSH-UPS: 15+10+(16x5) (min 24:31)

    SIT-UPS: 30+20,15,10 series up to 100 (min 29:37)

    SQUATS:  30+20+15+20+15 (min 33:30
  
WIFE
TOTAL: 32:38

    PULL-UPS: scaled with rubber band
  12+5+5+12+10+(6x10)+6 (min 14:00)

    PUSH-UPS: some scaled at knees
  (4x10)+(2x5)+(5x7)+(2x10) (min 23:20)

    SIT-UPS: ???series up
  to 100 (min 29:00)

    SQUATS: 50+30+20(min
  33:38)

M42/82kg/183cm

M/50/88

60 pull-ups 
60 push-ups 

6-6-10  × 10 runds
Then 
100 squats

14:04

Intermediate Option

15:58

Rxd 
28:26

19:53 Rx 
the worst for me today the pull ups 
100 butterfly in exactly 8 min

M/48/5'8/#215
18:21_50 inverted rows + 50 kip swings_ all else Rx 

25:30, long time since I’ve done rx’d. Best ever is sub 20 about 14 years ago. As always pull-ups were Achilles heel. Splits at 9:37,17:08,21:15,25:30. 

19:56 compared to 20:39

50 strict pull-ups
100 pushup
100 sit up
100 squat

24:20

Intermediate option 
 
30 strict pull Ups and 30 with kipping 
60 Push ups
100 sit ups
100 squat

20:48

24:17

Modified 
--
For time:

100 inverted rows 
100 kneeling push-ups
100 AbMat sit-ups, unanchored 
100 air squats

> 230411: 33'58'' (11'49'' > 20'51'' > 30'22'' > 33'58'')
> 210721:  40'45''
--
Peace. 

M/37/6’/178#

20:21 Rx

Deo gratias

24:19
100 kipping pull ups
100 push ups
100 situps
100 squats

Did 60xall, inverted row, pushup, abmat situp, squat - 18:11

Ring rows instead of pullups

25:13

Angie. 
Beginner
50 jumping pull ups
50 sit ups
50 push ups
50 squats

35:05

Kipping pull ups 

19:29

Rx
230411
19:05
Fun workout a day after bar MUs

Compare to:
212107
20:19
201013
22:09

Son(15):
Intermediate
21:05

For time:
75 Ring Rows
60 Incline PU
75 Sit-ups 
75 Squats 
TT 23:12

50 Ring Rows
50 Push Ups
50 Anchored Sit Ups
50 Squats

19:15

19:28 Rx compared to 210721 (19:28)
* Pullups felt very slow after yesterday’s MU

GWU: Full Body Rot. 
Banded Lat & Band Pull apart

Scap Pulls/Pullups/Hand Release Pushups/Push-ups/Sit-ups/Sqt Mob/Sqts

Cool Down: Lats/shoulders & Hips

Scaled to 70 pull-ups (mostly strict), otherwise Rx.
18:56
Compare to 210721: scaled to 60 pull-ups 19:56

Stamina and strength in pull-ups still a crux, but 10 more and 1 minute faster this time is still improvement.  Sit-ups were unanchored butterfly AbMat - no raspberry too.

M/39/72”/170

19:14 as rx 

51/M/210
Beginner 16:59
50 pullups w/ band
50 hand release pushups
50 situps
50 squats 

18:55

34/F/145
100 pull ups - modified with band
100 push ups - modified
100 sit-ups 
100 squats
16:48

16.25

Strict pull ups 

M/30y/185cm/90kg
T:23:13

24:33 Rx

Compare to 180102: 22:17 Rx

33:12
It was just the pull ups to. Did every variation and regression possible. Wasnt even sore but by the end had one band on each foot and just couldnt pull anymore

F/35
15:21 RX

"It's not a rash...I did Angie today."
I prefer abmat to standard sit-ups, but that rash...well, I bought an abmat wrap, which completely fixed that problem.  Only $15 at Rogue.

M/48/6'2"/185#

Modified to ring rows the rest as rx'd
21:57

Scaled to 70 pull-ups, rest rx
21:20
Pull-ups in 7:00
Push-ups in 12:24
Abmat Sit-ups in 18:22
Squats in 21:20

60/5'8"/155

210721:  16:28 same scale
180102:  21:14 rx
160713:  19:13 rx
150414:  17:30 rx
130818:  19:51 rx
120919:  22:08 rx

14:29 abmat

210721 16:12

200309 18:48

18:33

Beginner Option:
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats
11:20

20 min of
3 strict pull ups
5 push ups
10 squats
did some flutter kicks instead of abmat situps
all very slow--no pain in ribs.
m/53/175

Chris--thanks for sharing the recruiting article
As a former HS teacher and involved in coaching multiple sports at the HS level  I can for sure tell you that
if a student puts in the work, the coaches will find you....

Angie
For time:
100 pull-ups 10-10-10-10 jump10-10-10-10-10
100 push-ups 10x10 rx
100 sit-ups 50-50
100 squats rx 100
in 21 minutes 

Jono - 26mins. Have been getting these morning WOD emails for about 4years and today I started. Started on beginner one and took my time with 3 sets of 10, 20, 20 with shadow boxing between each set... 

Champions Club Scaling Notes

RANT
I would like to, maybe once a year if that's in good taste, link a post I made from last year called The College Coach Survey (w/f safe). We have a lot of young athletes (and their parents) in our gym and many of them are expecting to play their primary sport in college. Both in the Champions Club and outside at basketball practices I hear a lot of unclarity (is that a word?) about what's the best way to go about the recruiting process. So what I wanted to do was take my bias out of it (as well as the bias out of any third-party recruiting service) and go directly to the college coaches. I sent emails all last spring and ended up getting 35 coaches from different sports spread across D1, D2, NAIA, and D3. Hopefully any coaches, kids, and parents in this community can find it as helpful as I did.

WORKOUT THEMES
Original benchmark test to demonstrate how much of a cardio response you can get from gymnastics. Squatting, pulling overhead with skill, pushing at midrange, pulling from the hips/changing orientation, stamina playing a factor in work output.

					SHORT		MEDIUM		LONG

LIGHT									x

MEDIUM

HEAVY

POWER SCALE
As is, split up push-ups, pull-ups, and sit-ups however you want, but squats are straight through.

SPEED SCALE
As is, but break each movement into sets of either 20 or 25. Rest as needed between sets and time each one. Record fastest and slowest.

STRENGTH SCALE
Strict pull-ups, slow push-ups and sit-ups. Split them however you want. Squats are 100 straight through for speed.

MY STUFF
19:59, subbed ring rows (probably took longer than kipping pull-ups, embarrassingly enough), slow sit-ups. Also did this with Mrs. Gloria, so transitions were kind of at her speed.

GENERAL FEAR LEVEL: 7