12:21
Intermediate option

Scaled to:
70 burpees to target (6 inches above reach)
35 pull ups 

Time: 12:04

M/33/5'7"/218lbs

E3MOM 7Rds ~ (20:00)
Burpees 70 (10 )
WidePullUps 30 (5,5,5,5,4,3,3)

Did this one in 7 sets of 10 burpees and 5 pullups. Did not want to redline but wanted volume. Sets of 10 were faithful burpees with enthusiastic jump. PullUps were wide and tough. Biceps were already fatigued from 30 pullups yesterday. Gassed by the end and PullUps went to failure. Work and rest was probably close to 1:1.5 (1:15,1:45). Good conditioning piece. Good burpees volume. Good pullups to failure. 

Today was pushups/Squats, row2K, Isabel, core, then conditioning. 1.75 hours quick.

M / 31 y / 93 kg 
Rx: 17:37 m

15rds: 6 burpee/ 3 BMU

Intermediate option:
For time:

60 yo w m 5’5” 140lbs

70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups

10:40

22:32 - scaled to intermediate 
M/57/209/30.2%

14:47 Rx
15rds: 6 burpee
           3 BMU

Intermediate option:
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
11 minutes

Intermediate scale, 8:20.

This was good practice on my C2B pull-ups.  Did sets of 7 and 14 throughout.  Unbroken on C2B except rounds 4 and 5 where I went 5-2.  Burpees slow and steady.  Missed 1 jump where I had to re-do.

51m/5'10"/180

m45 / 1.7m / 80kg

32 minutes.  I have to admit, that my feet touched the wall on every muscle up, so these were definitely assisted.  But it still felt brutal. 

Intermediate
10:02, 🤢 

33:38 90 burpees rx and 45 Jumping muscle-ups with the rings at chest level.

M/38/6’/172#

20:20 Rx
(15 rounds of 3 BMU and 6 burpees to 12” target. Tore hand with 12 BMU remaining.)

Christus surrexit!

Did this one today backs bee quite sore last few days 
RX 90 burpees to 12” height
45 muscle ups
time 19:23

Male 21
90 burpee
45 chest to bar pull up
11:30

M/50-54 👨🏻‍🦳
Intermediate
(14 B+7 C2B)*7 rounds:
1:36+2:38+2:42+3:07+2:51
TT -> 12:54

No target for burpees
22:55

9:07
50 burpees
25 strict pull-ups 

M/55/5’5”/150ish

For time-
90 burpees to 8”
45 C2B pull-ups 

Broke 10/5

13:16

Intermediate
sub strict pull ups

12:02

Rx’d:  15:47

Broke up in sets of 10/5

Completed after 5x3 of squats from 240402.

19:30 rx

9R
5 BMU
10 line facing burpees
- 10:46

17:19
rx
2 burpees 1 BMU

Round times
10 | 03:39 |  
10 | 03:47 | +8 s 
30 | 04:15 | +28 s 
40 | 03:48 | -27 s 
5 | 01:49 | -116 s 

M 53/195/6’
Scaled bar muscle ups to jumping bar muscle ups from a 20” box.  
16:33

JV: 15:10 (intermediate 70 burpees with 6in target& 35 jumping chest to bar pull-ups ).

MLA: 16:55 (beginner 50 burpees and 25 jumping pull-ups)

90 Burpee to 12 inch target
45 C2B
13:05

42 YOF 208 lbs

I got 70 burpees in and 35 ring ups (I used yoga straps on my pullup bar)
Did sets of 10 burps, 5 ups
23:47

1 burpee + 1 burpee pull-up
total 90 burpees and 45 jumping pull-ups
13:18

Rx 21:18

Split in 9 sets of:
10x burpees to a target
5x BMU

19:16
70 burpees tch
35 Bar MU

Beginner- 10x5 (50) burpees, 5x5 (25) ring rows.
Time- 10:20

Athlete 1
63” 170lb

Scaled

90 Burpees to 12” target
45 Jumping Pull Ups

Score:
9:08

Rx’d 
9 Rounds of:
10 burpees to 12” 
5 Bar muscle ups 

16:58

Beginner option-modified burpees(50) and 25 ring rows - 5 min and 18 sec.

M/54y o/5'9"/151 lbs

21:31
scaled to regular burpees
subbed ring muscle ups for bar muscle ups

8:36- 70 burpees/35 pullups

14:29
Rx as 5 rounds of 18 burpees to target and 9 bar MUs

Female beginner

11:23
50 burpees
50 bent over rows 55 lbs (no pull up bar)

5 rounds, 10 reps each

Rx
11:00
9 rounds 
10 burpees to target 
5 bar muscle ups 

M/34/175
23,24 Quarterfinalist 

44 YOM Rx 
9 RNDS
10 burpee to target
5 BMUs
21:13

25:32 rx
Goal was to keep 9 rds under 3 min per round. 

No time for a real warm up and had a time cap of 15:30. I only made it through 12 rounds of 6x burpees (to a target line ~12" above reach) & 3x BMUs = 78/36 or 80% of Rx

For time: Scaled way back. Felt really off today. Poor sleep this weekend. 

30 Burpees 
25 Ring Rows
TT: 5:19

37 / M / 5'9" / 140lbs

Burpees to 6" x50
Pull-ups x25

12:25

Had to do the burpees pretty slow and careful because of my wrist and shoulder. 

M/32/5'11"/167#
RX 12:28
9 Rounds: 10 Burpees, 5 BMU's

Scaled 
75 Burpees
75 Ring Row

18:42

Rx:
9 RFT:
10 Burpees to 12” target
5 BMU
(16:27)

50 Burpees
10 Pull Ups

15:19

19:09
90 burpees (12" target)
45 chest to bar pullups

Scaled and +
90 Burpees to target (but to 15" target above reach)
45 CTB pull-ups
15:39 (rounds of 10 and 5 respectively)

The target was to a beam in the ceiling of my garage (lowest thing hanging where something wasn't in the way) - I definitely felt that extra 3 inches.  Pull-ups were more of practice getting as high as possible on the bar than for speed, hence the sets of 5 were broken too.  I intended on stopping at the intermediate rep limits but hit those and decided "hey, why not do more"?  Like Chris S. has said, "you can always do 1 more burpee".

14:24 rxd

90 burpees to 12” target
45 chin ups - tried to get chest to bar - not great form. Probably a few no reps in there. 

Started out doing EMOM alternating 10 burpees and 5 chin ups. Pushed through the last set to finish just under 17. 

16:59

m/42/170 lbs

90 burpees 
60 jumping pull ups
15.26

Then hanging hollow hold practice 

First Workout posted:
M/37/168lbs
Intermediate:
70 Burpees
35 jumping pullups
(7 rounds 10 burpees/5pullups)
12:36 

Rx   10:41


*Burpee/Bar Muscle-up
15/8-15/7
10/5-10/5-10/5
6/3-6/3-6/3-6/3-6/3

Those Burpees to 12” were pretty Brutal!

F/55/128
Home gym. Still to cold to use outside pull-up bar. Did C2B inside. Burpees have not been an issue since a long past open WOD (I belive it was 12.1) AMRAP  of burpees in 7 minutes. 😵

90 BP with 12" reach
20/10/20/10/15/5/10
45 C2B (strict for last two sets)
12/8/9/5/5/3/3

14:23

For time:
50 burpees
25 CTB Pull-Ups
10:14

8:34

9 rounds: 10 burpees, 5 pullups.

18:30
*only did 20 bar MU. Could only do singles

intermidiate 
14:10
m49/180cm/77kg

Intermediate option:
For time:

70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups

6'46"

Intermediate (70 burpees*, 35 C2B)
11:26
*burpees: tap ceiling 8.5" up

12:20
70 Bupees
25 assisted pullups 

Rx- 15:01

15 rds- 
6 Burpees to 12” target
3 BMU

90 burpees to target (Rx)

45 chest to bar 

15:54

m/42/215

50 burpees
25 pull up
9 minutes 

M-42/178cm/76kg

90 Burpees to a targat (12 inch)
45 strict C2B pull Up

15+15+10+10+10+10+10+10 burpees
5+5+5+5+5+5+5+5+5 C2B pull up

19’57’’

16 min 10sec - Rx'd

M/58yrs/83kg/178cm
100x Burpees
50x Jumping Pull-ups
50x Hanging Knee raises	(14:46)  (10s & 5s)
Followed by
100x Ring Rows
50x Press-ups	(7:06)  (10s & 5s)

12"00 9 sets of 10 burpees + 5 pullups + 5 dips

9:48 Scaled 

5 rounds 
18 jumping pull ups 
9 burpees to 12 inch target 

Burpees were more exhausting then expected 

Pre Wod EMOM and a half Squats 8x 95-135-165-185-185-205-235-235 with #53 KB lunges 5 sets of 16 mixed in 

Did 5 Burpees and 2 sets of 5 PUs and dips per rnd x18 31:24 

Intermediate option
11min59s
70 burpees to a target (6 inches above your reach) 7*10 (15.24 cm)
35 chest-to-bar pull-ups 7*5

Intermediate Option
10:27

Beginner option: 7:08

19 minutes 

50 Jumping pull-ups 

25 Burpees

15:03 as Rxd

45 yrs old. 👌🏼

M- 53/ 5'7 / 210 
Intermediate athlete 
scaled to 70 jumping burpees and C2B pull-ups toes on box
11:23

 M 50yo/180cm/75kg

Intermediate option
16:31

4:54 (scaled)
50 Push-Ups
25 Strict Pull-Ups

Beginner. 7:05

RXd in the home gym. Went with 2 burpees and 1 BMU for 45 rounds after seeing Patrick’s breakdown. 

30:29. 

two failed BMUs needed to be redone. This is the most BMUs I’ve ever done in a workout (I recall 30 for time in 2021) so it was more of complete than a sprint. Breaking 90 burpees over 30 minutes makes them a lot more tolerable….

Scaled to
70 burpee to 11" target-both hands touch target--I got to 12" target on about 1/2 of the burpees.
15/30/45/60/70
35 strict ctb
8/16/24/30/35
18:56
m/54/175

First go at a WOD.
intermediate split into 7x10 burpees and 7x5 pull ups. 
11 mins 13 seconds.
It's a start..

魔鬼波比：50次   12：03：84   哑铃14kg

open team

45 rounds of 
1 Bar Muscle up 
2 Burpees to target (9 inches was the highest I had) 

ripped my left hand in round 27 (22:30) then took 7min to do 3 more (careful) Muscleups to finish the 30 in 29:30 and finally did the last 15 reps as Chest2Bar Pull ups (3 reps each for 5 sets) to reach the 45 rounds in 34:41

Intermediate altered 
70 kettlebell swings 7x10
35 jumping pull ups 7x5
6min 

Champions Club Scaling Notes

RANT
Hey fellas, attempting to get back at it here... I've been following year-to-date from 2004 for both myself and for the Champions Club. Any noteworthy workouts come up on here in the last week? No? You sure? Well, if you say so, then we'll bring up the 20-year CFJ article for April, which is The Moves. And if you don't mind, allow me address it in the only writing style I know, which is about as direct and straightforward as those stupid figure-8 intersections Michigan put in for the 12 mile and 14 mile on ramps to I-75.

About a year ago I had the idea that a lot of my messages aren't received as well as I'd like in the gym because I am competing for attention (mostly w/f safe), and am vastly outnumbered. Let's say I give an awkward lecture about someone's work ethic, or have a focused conversation with someone on their nutrition; the message is received well there but then they go to the car and flip on their phones, or go back home and scroll through pages and pages of information - some relating to fitness and some not - that push the gym conversation back in their brain. It's not completely lost the next day, but it's definitely not picking up where we left off. So earlier this month I decided that if I'm going to ask my people to subtract some of their media-consuming tools, I need to as well. I started leaving my laptop at the gym about a month ago, and then realized that we were in Lent, so figured I might as well just keep it going until Easter. While I don't have any Instagram or Facebook or whatever accounts, I really can get lost in the archives of CrossFit. I used to think that was a good thing, but how often was I pushing lessons learned at the sessions that day in the back of my mind?

I was brought up a Catholic lad with school uniforms and demerits, so you know I learned early on to give something up for Lent. Then at some point along the way someone told me to "do" a thing every day instead of giving something up; this usually resulted in something arbitrary like making my bed or putting the toilet seat down - and along the way I just kinda stopped doing things for Lent. Keeping my laptop at the gym went back to a major coaching lesson passed down from people like JoePa, Chip Kelly, Larry Brown, and Coach Glassman that subtracting is often better than adding. Less availability on the laptop meant more time in thought about the people who were actually in front of me that day, and more purposeful clicking when I did fire the laptop up at the gym during off-hours. I had no idea what was happening in the world before Lent, and I have even less now. It's hard to explain, but the tradeoff for that has somehow come with more progress as a coach, and I don't think that's a coincidence. This, of course, brings me to Coach's April 2004 CFJ article.

The traditional process of coaching human movement involves the coach first demonstrating a sought after skill and the athlete then attempting the skill after which the coach provides corrections and the athlete again performs the skill hopefully incorporating the coach’s inputs. Iterations of these steps are the essence of not only coaching human performance but all teaching as well. The challenges to applying this familiar process through the Internet and digital media are nettlesome yet fully manageable.

As a coach I need to really come to terms with my identity and what makes our gym special. In, say, 2015, I talked and talked and talked about having great people in our group and a teenage crew that was as good as there was around, but if I'm being real I put more time into running our website outside of session hours than keeping up with our people who needed it. The Champions Club was better online than it was in person. That is... not okay if my identity as a coach is being a teacher. But man, I do love the history of our site. I love some of the things I wrote and I think our peeps have also made great contributions to it as well. Plus all the workouts are recorded on there.

Right now I have zero interest in the content currently coming from CrossFit.com. I wish that wasn't the case, and in fairness to HQ, it's hard to follow Coach, and all of his Messperts just followed him to Broken Science, but I did hear something interesting when... man I'm a nerd... I was watching the Steve Jobs movie with the writer's commentary turned on: he said something to the effect of "audiences like to work, not just be given everything." In the last year or so I've really enjoyed digging back in the archives for stuff. It reminds me of a time when all we had to go on was like 4 pictures of a clean, and we'd have to work like hell to piece together the rest. I pulled up tons of threads from the old Message Board (which is still up) and found great comments under the daily WODs (using the Wayback Machine) that have all given me a much deeper understanding of where the workouts were in 2004 and what I am looking at when I see a workout posted today.

One of the mistakes I made early on as a coach was trying to just give people the answer right away; if they moved bad or missed a lift then that must mean I'm a bad coach. But recently I've been more comfortable finding that touch to give them juuuuuust enough to keep exploring on their own but not enough to ensure they'll succeed in that instant: they have to work for it. In fact, this is the only thing I think Coach might have missed the mark on in the article:

We can together build and support a community whose works are beyond the talents, genius, and capacities of anything seen before. Let’s get at it.

I think "works" should have been changed to "work ethic." And in particular, it was our work ethic to learn. We were rabid students scratching and clawing for every bit of grainy video or tiny thumbnail we could click on. The original CrossFit website was set up for us to not only work like never before physically, but mentally as well. Even the off-topic Rest Day posts challenged us. Luckily, all that stuff is still in the archives if we are willing to go digging, and I think you'll find it even more relevant today than it was 20 years ago.

SCALING QUESTIONS
Do you want to shade towards any of the 10 General Skills or go for best time?
What part of this is shaded towards getting better at CrossFit and what part is getting better at fitness in general?
Plan ahead of time or break it up by feel?
Honor system on the burpee jump (more than 12 inches) or keep the target?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
20 box jumps
10 push-ups
10 pull-ups

Intermediate Option:
70 burpees
35 pull ups with thick band
3 sets or 20/10 + 1 set 10/5
7:38

Globo wod: If your pullup bar isn't suitable for bar muscleups sub 90 chest to bar pullups if subbing for the Rxed version.   If the bar isn't conducive to kipping sub 90 strict pullups.  Intermediate sub 35 strict pullups if the bar isn't conducive to kipping.  If you don't have bar muscleups or can do them but can't string them (less then 2 full rounds in 24.3) and can do kipping chest to bar pullups well spend 10 minutes on bar muscleup techniques then do 90 burpees to bar 12" over reach and 60 chest to bar pullups.   

재밌겠구만~~