M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

47:51 - Rx That last couplet...
Capped at 35-minutes relative to class. Had 17 more muscle-ups and one more sled push to go...

Couplet 1: 0:00-9:21
(5s and 6s on push-ups)
Couplet 2: 12:21-25:22
(that bike ride though. Did a mix of 5s and 2s on this. 2s to go faster)
Couplet 3: 28:22-35:00
(47:51 actually, those muscle-ups turned into an EMOM. pretty difficult, my kip was off so they were mostly strict-choppy reps. The sled was no problem.)


Lesson Plan
GWU (10-minutes)
5 reps of:
Push-up / down dog / deep lunge 
5 reps of:
L sit/ crab bridge / single leg toe touch

SWU (12-minutes)
One partner practices reps of:
kip
kipping toe to bar
low muscle-up

One partner does 45 to 60 second of:
Row
Bike
Sled

Partners switch after each one does their time on the monostructural piece. 

BU (5-minutes)
Quick run through
3 cal. row
3 push-ups
3 cal. bike
3 toes-to-bar
sled push
3 muscle-ups

WOD (35-minutes)

CD (2-minutes)
kneeling thread the needle

Only scaled the MU to bar MU progression (jumping) but did 4 MU rx in the whole wod
my shoulders are super sore 

Round times
R1 | 08:15 |  
R2 | 03:00 |
R3 | 11:37 | 
R4 | 03:00 |
R5 | 21:44 | 
 

For time:
3 rounds of:
37 sdhp with 20.5 kg bb as a sub to 30-calorie row( NO row)
30 push-ups

Rest 3:00

3 rounds of:
Elliptical trainer as a sub to 30-calorie bike(No bike)
20 toes-to-bars

Rest 3:00

3 rounds of:
30-yard box push,♂ 30 kg (No sled)
10 kipping chest to bar (Not perfect but learning by self to do kipping, still not good at it)

Time: 45:44

Intermediate, echo bike for round 2, and subbed sled pushes with 20 cal bike erg… also ignored the rest:

23:28

For time:
3 rounds of:
30-calorie row
30 push-ups
Rest 3:00
3 rounds of:
30-calorie bike
20 sit ups
Rest 3:00
3 rounds of:
30-yard sled push, ♀ 90 lb ♂ 135 lb
10 c2b+ Weighted dips

46:20

M/51/190

20 cal row
20 pu
20 cal row
30 lr
50m farmers carry
15 pull-ups
15 dips

30:15

Resting forearms modified
3 rounds
30 WL
30 pushup
rest
3 rounds
30cal bike
30yd sled with 140. 

41'08''
30 cal ski erg+ 10 strict pull UP pour le dernier bloc

Row + 12in incline push-ups: 4:40
Bike + 15 kippings: 5:46
Sled + 30 ring rows: 3:41

Still don't have MU's, so I subbed 20 pull-ups and 20 dips.

9:16
13:00
13:24

=35:40 total

Did this workout Rx except for last 3 rd couplet. I did 2x30’ 150# sandbag carry and 3 muscle ups

total time 26:41 with 3 min rests included

Modified, untimed:
--
3 rounds of:
30 DB SDLHP @ 2x 10,5 kg
30 knelling push-ups
Rest 
3 rounds of:
60 mountain climbers 
30 supine leg raises 
Rest 
3 rounds of:
30 DB thrusters @ 2 x 7,5 kg 
15 DB bent-over rows @ 2 x 12,5 kg + 15 bench dips
--
Peace. 

48.10min 
Set 1 RX'd 
Set 2 RX'd 
Set 3 @40kg and 10-9-6 MU

Kris B. 10/23/22

3 rounds of:
30-calorie row
30 push-ups
Rest 3:00
3 rounds of:
30-calorie bike
10 toes-to-bar (forgot it was 20)
Rest 3:00
3 rounds of:
30-yard sled push, ♀ 90 lb ♂ 135 lb (wheeled sled with 270lbs)
10 muscle-ups (10 strict pull ups)
Total time was 27:43

M/44/6'2"/200#

3rds
30cal row
20 Push ups

11:03

3rds
30 cal row
20 Toes 2 bar

13:22

3rds
100# d-ball bear hug carry 100ft
10 Pull ups

4:37

Total time: 29:02

sub muscle ups for jumping pull ups and seated dips

1:18:26

Intermediate with a heavy sled. 27:48

Penrose, Colorado

37 / M / 5'9" / 140lbs

2 rounds each:

15lb dumbbells SDHPs x30
Push-ups x10

Pistols x20
Toes-to-rings x15

15lb dumbbells overhead walking lunges x20
Assisted MUs x10

40:41

29:58
I’m a beginner with about 2-3 weeks of CrossFit training myself. 

3 rounds of - 
row 30 Cal
20/5/5 push ups for total of 30
2 minutes rest

3 rounds of - 
air bike 30 cal 
20 knees to chest after failing the t2b at 5. 
2 minutes rest 

3 rounds of - 
30 yard sled push with 40kg plus magnet resistance at max, guessing about 60kg total. 
10 dips instead of muscle ups. 

paced myself a bit with rower and finished first rounds at 11:30. 

Completed om Sunday 10/22

29:56. Intermediate (Scaled to 20 pu, 20 knees to chest, 20 row rings). 

Intermediate option:
For time:
3 rounds of:
20-calorie row
20 incline push-ups to 18” box 
Rest 3:00
3 rounds of:
20-calorie assault bike
15 hanging knee raises 
Rest 3:00
3 rounds of:
30-yard sled push, 70 lb in 18” rogue box
10 inverted bar rows 

34:55.87

32:15

3rds
30cal Row
30 Pushups

rest 3min

3rds
30cal Bike
20 T2B

rest 3min

3rds
30yd Sled Push (90lbs)
10 Pullups

*4x5 ring dips

Today was brutal 
8:11 good easy pull on the rower
18:22 normal spin bike was taking awhile to work up cals, 10,5,5 is how I broke the T2Bs down ea round 
9:18 nice strict pulls in replace of muscle ups. 
41:35

M/39/72”/170

First two wods as rx with last wod scaled to 90’ mat push on floor and 5 ring muscle ups. Completed all in 41:30 

30:05. Loaded a 105# Rogue Dog Sled w/ 135lbs 🤷 Ring Muscle ups

Echoing Derek…thanks for participating in the mainsite programming, Ben. Very different from HQ, Dave C, and Adrian, all of which keeps CF fresh and challenging. 

3 rounds
200m run
20 push-ups 

3min rest

3 rounds
200m run
20 knee raises

3min reat

3 rounds
75 ft Polaris ranger push
6 ring rows
6 ring dips

22:16

41:32 RX
* sub 400m run for sled

Did my own thing today
Trap bar DL/Handles down
5x3 @185
3x3 @225
1x 245
1x 265
1x 285
1x 285
into
3.2 mile ruck w/45# (some trail w/hills, but mostly flat)

As rx’d for first two couplets.  Last couplet subbed 400 meter run and 10 wall-facing handstand push-ups.  Times - 8:58 / 14:05 / 9:18.

Long and brutal, but probably what I need a tad more of – a good, long cardio session where I stay in Zone 4 (just below redline).  The 3 minute recovery periods did not feel
like enough.  First one, I felt sort of fresh by the end; but after number two I was pretty smoked.  Runs were uncomfortable and slow (2-min).

50m/5'10"/185

Rx   28:44


(8:10, 7:46 (Bike Erg), 6:48)


That was a heck of a last workout Mr. Smith! Thanks!

Did Chad 1000X Week 7 Supplemental Workout 1 and 2 (Accessory) instead.

Wkt 1 Part 1
6 RFT
100m Farmer carry (2x35# DB)
1:00 rest
100m Front Rack carry (2x35# DB)
2:00 rest
24:58

6:00 rest

Part 2
5 rds max reps
:30 Hang power clean (75#)
:30 rest
:30 Front rack lunge (75#)
:30 rest
10/11, 12/12, 12/12, 12/12, 13/14

2:00 rest then Wkt 2-Accessory
12 min EMOM
1:00 AbMat sit-up 
1:00 Plank
1:00 Single Unders
1:00 rest
32/151, 32/150, 32/154

Scaled the HPC weight because of the front rack lunges - wrists and elbows.

scaled:
3 rounds - 30 cal row/30 pushups
3 rounds - 30 cal treadmill run/20 TTB
3 rounds - 30 yard treadmill push/10 CTB + 10 bar dips

24:14  (no rest breaks just went straight through with running clock)

3 rounds
20 cal row (total 1000m)
30 push-ups 
7:50

3 rounds
20 cal row (total 1000m)
15 TTB
9:03

3 rounds
~300m hilly run/shuffle
15/12/12 pull-ups/ring dips
14:10

All rest breaks done Rx :)

Another doozy. 

60/5’8”/154

28:59 
intermediate
subbed row for 20 cal echo bike
subbed sled push for 50# sandbag carry

Beginner option:
For time:
2 rounds of:
20-calorie row
10 assisted push-ups
6;05
Rest 3:00
2 rounds of:
20-calorie bike
15 hanging knee raises
9:05
Rest 3:00
2 rounds of:
30-yard sled push, ♀45 lb ♂65 lb
10 ring rows
5:18

Subbed row cals for bike, 300m run for sled, Bar MU for MU (Thank you for the sub suggestions, Mr. Thunander).

7:35, 10:53, 8:49

34:44

Rx adjacent
3x 30cal row and 30 pushups = 6:07
3x 12cal bike(at least equivalent to 30cal on a calibrated bike, it took 1:50 the first round) and 20 T2B = 10:11
3x 0.03km treadmill push and 10 bar MUs = 12:45

Total with rest = 35:03

The BMUs about killed me, the first round was all singles after 3 failed reps. I was able to string some together for the next 2 rounds. There was a 15sec commute from the treadmill to the outside bar.

Another level of Suck! Thanks again Ben!

8:07,  10:57 Echo half bar/rings on TTB,  6:44 high and low sled 10 CTB and 10 dips 

For time:
3 rounds of:
30-calorie row
30 push-ups
Rest 3:00
3 rounds of:
30-calorie bike
20 toes-to-bars
Rest 3:00
3 rounds of:
30 kettlebell swing (20 kg)
10 strict pull-ups

Time : 28:41

Intermediate Option
18% gradient on treadmill
Kipping chest-to-bar pull-ups

29:16

Thanks you once again for the great scaling tips Steven!

Globo wod: If you don't have a sled today you are going to sub either sprint 300m or do 12 25ft down and backs Open style, or repeat an erg element. No bike row row run, no rower bike bike run.  If you're using a conventional treadmill use the highest incline available today, and run 200m.   Subs for ring muscleups today are 12 bar muscleups or 15 chest to bar burpee pullups, 6+ inch reach (for those with bars that don't have enough overhead clearance or otherwise are unsafe to perform BMU).  

Champions Club Scaling Notes

RANT
I've been taking a page from the main site's playbook (as if I don't on the usual) and having one kid from the gym (or Mel, in that case) program a series of 3 cycles of workouts that we do as our group. It's been cool to see how easily the workouts come to them and how simple getting a good dose can really be. As Coach says, "the magic is in the movement...". Chase has the workouts next.

WORKOUT THEMES
MOnostructural and gymnastics. The monostructural piece and the gymnastics piece both getting gradually "harder" as the workout goes.  High output followed by medium rest.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

FORMAT/MOVEMENT QUESTIONS
Am I experienced enough to be able to do 6 different movements (7 if you include both elements of the muscle-up) with good technique at a high intensity?
Do I go for best overall time or do I really challenge my recovery and see try for unbroken gymnastics movements and sprinting the monostructural piece?
Sub rope climbs for muscle-ups (scaling an obstacle) or do burpees (big range of motion) or keep the pull-up/dip specifics?
Scale the reps to keep the intensity or keep the movements and live with less intensity?
Am I capable of working intense enough to merit taking a 3-minute rest?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
Row 250 meters
10 push-ups
10 kipping toes to bar (cut ROM and keep rhythm)

MY STUFF
Went back in the archives for one. Back extensions, box jumps, muscle snatch. I think I have been neglecting back extensions to my detriment.

GENERAL FEAR LEVEL: 7?