남(m)/46/171cm/93kg/230330/
3 rounds for time of:
50 lunges
7 muscle-ups
10 hang squat clean and push jerks
♀ 95 lb. ♂ 135 lb.=>50kg
Post time to comments./
49분32초(행스쿼트클린 대부분 반칙,런지에서 다리 털려서 스쿼트클린이 안됨)/
목요일 저녁 첫번째와드

CFWUx2 10*45dl 10*95dl 10*135dl
38:21
All cleans from ground.

Subbed dips for MUs
75 lb HSC/PJ
18:35

13:48. 3R of 40 lunges (front/back), 10 ring pulls/dips, 10 power clean/push press@35kg. Carrying back and shoulder injuries. TBPH I've been really scaling this last three weeks great more than ever before. Could be my age. Could be changing seasons. Anyway, I've learned to just go with it. Had to take an extra rest day yesterday. Focused on rehab. Back feeling much better today and made it through the WOD without any mishaps.

19:45

bar muscle ups

13:15 RX

Jumping muscle ups, 115#. 41:03

20:02
Rx’d except I used bar muscle ups.  

Sc my to 7 PU and leg incline floor dips

27:12

14:05 rx’d

19:44 with 115lbs. 

Much nastier than the original, even with kipping muscleups. Twice I accidentally did two hang squat cleans in a row so I followed them with two push jerks in a row. Weight was just right today. Caught my breath on the lunges, which were stepping 4’ out and back each rep. 

180/41/69”

As rx’d, 20:18.

Did not rush this – just went a steady pace and tried to maintain.  Singles for muscle-ups, with longer breaks every 2 or 3 reps.  These felt consistent and strong.  Clean and jerks also all singles – I tried stringing 2 together and it was fine but more fatiguing.  I tried to be deliberate on the jerk and not just
thruster the weight.  Again, longer breaks every 3 or 4.  These felt better as I went along.  First 2 rounds were about 7 min each, last one closer to 6.  So hot out there, I was just drenched by the end.

47m/5'10"/185

Time: 22:05
50 lunges
7 muscle-ups (36” box assist)
10 hang squat clean and push jerks @115#

16:04
50 lunges
7 Kipping Pullups
7 dips
125# hang squat clean and push jerk

17:05

M/34/6'/175#

17:20 Rx

Can't do more than a single MU at a time (false grip only) but trudged through this to see what would happen.  Only got through two rounds in 32:42 but happy with only missing one MU in first rd (took 6-1/2 mins.) and two in second (8-1/2 mins.) while counting misses as reps.

13:17 Rx

Round finish times: 3:55, 8:48, 13:17

M/27/6’1”/200ish

Really like this one

19'06''

20:30 w/ Bar Muscle ups

M/24/5'8"/160lb
18:48 - Rx

(Muscle-ups feel heavy, I've been building muscle. C&J felt heavy, shoulder are tired from the pressing day and torso is hit from the burpee/sit-ups.)

11:20 Rx

50 lunges
10 MB alternating single-arm push-ups
10 hang squat clean and push jerks
＊55 lb.
Time︰16'47

Rx’ed 
= 17:25

Still recovering from a bear complex workout last Saturday. 

No time today so I didn't do the lunges I cut the muscle ups to sets of five and reduced the hang squat clean jerks to 95 lbs

13:00

It was really good practice for my squat cleans which are sorely in need of improvement

Absoluetly awesome, Took me 19:10 RX. Need to work on my barbell cycling capacity but it was so cool! Thx! 

50 lunges
7 strict pullups
7 ring dips
10 hang squat cleans/push jerk #75
19’45” 

14:30 with chest to bars instead of muscle ups and 35 lb dumbbel clean and press

15:10

this was aweful

subbed ring pull-ups and ring dips for muscle ups

95lbs for clean and jerks

16:24 Rx

20 min AMRAP (tight on time)
50 walking lunge
21 bar rows (from high paralettes)
21 dips (minimal toes on ground assist)
10 Hang clean and push jerk 95#

2 rds + 30 walking lunges

16:26
25 lunges 
muscle ups with feet on ground
7 c&j @95lb

34:45

Scaled a bit:

3 rounds of
5 strict muscle ups
5 strict hspu

then 150 lunges all together

10:50

21’31”
3 rounds 
50 lunges 
7 MU 
10 hang squat clean & jerks @50kg

Due to erysipelatous I did the last two WODs today.
First burpee/sit-up, results there.
Subbed to double 24kg kettlebell squat clean&jerks
30:00
43/1.78m/77kg

3 rounds for time of:

50 lunges
7 Bar Muscle-Up
10 hang squat clean and push jerks 112lb
Time:15:26:15

Rd 1:
50 lunges
7 ring dips
4, 100lb dead ball power clean

Rd2:
25 TRX hamstring curls
4, 100lb dead ball power clean

RD3:
25 sumo squats
7 ring dips
6, 100lb dead ball power clean 

21:29
subbed strict chest to bar pullups
40# db hang squat clean and push jerks

19:12 
Strict pullups and dips & 85 lbs. 
My goal was average 6 mins per round so fairly happy with this.

M/34/6’/220

lunges, false grip row-to-ring-dip, 95# bar

23:49

23:59
scaled to:
7 Band assist bar muscle ups 
10 hang squat clean and jerk 115lbs
should have gone lighter on the C&J. 

25:26
40#
Couldn't do the muscle ups so I did incline pushups

24:14. Subbed 21/21 pull-up/ring dip for MU, used 95 for clean and jerks after a week off eating terrible on camp trip. Hot as hell outside!

Did this in the garage (hot&humid!) without clearance for muscle ups. So I subbed like this:

50 lunges
12 strict pull-ups
9 strict ring dips
10 hang squat clean & jerk @ 95lbs
20:14

(should have gone even lighter on C&J - I’m a little guy)

3 Rds 
50 lunges 
7 dips
7 ring rows
10 hang squat clean & Jerks (65#)
14:43

3rounds:
50 lunges
21 pull-ups, 21 dips
15 hang clean and jerk (2x45# dumbbells)

15:51

RX 134 total reps 

50 lunges (empty bar)
7 bmu
10 C&J  110 lbs

50 lunges
7 weighted strict pull-ups - 20lb DB
10 hang squat clean & jerk - 115lbs

14:43

Just to be clear. I'm assuming the lunges are without weight?

14:14 Rx
Nice WOD!
Mini-break every 10-20 lunges, MU all singles, HSC&PJ 3-3-4, then 5-5 for 2nd and 3rd rounds
m/52/5'11"/200#

3 rounds for time of:
50 lunges RX
7 muscle-ups  Standing up leaning back
10 hang squat clean and push jerks 95 lbs.    25:30

M/47/5'9"/143

Rx lunge and muscle up, scaled barbell to 95#---18:16
That one hit me hard, breathing heavy

Jackie:
modified to avoid knee to 15 minute AMRAP of:
1:00 plank
5 hanging pull up shrugs
1:00 overhead dumbbell hold 15# dumbbells
5 rounds + plank + 2 shrugs

M/36/172#

21:58

3RFT:
50 x lunges
7 x Strict MU
10 x 115 lb hang Squat clean / push jerk

Scaled to:
7 strict pullups & dips for MU
115lb hang C&J

13:59

RX:13'43''.
https://youtu.be/dsJJwzxCDiE

Maybe it’s a test to see if we are actually watching hahahah

32:44
I did a muscle-up nine months after the arm surgery. I did it!
CFHIM - MAKING PEOPLE BETTER

WOD ANALYSIS

Coaching notes:
Modality: This exercise is a couplet modality that is includes two heavy weightlifting movements and a high skill gymnastic movement. This WOD is combined of 3 drills of squatting, pulling and pushing.

Purpose: The main focus of this high intensity and heavy WOD is to challenge the stamina and strength of the full body muscles; lunge is for lower body, muscle-up is for upper body and finally, c&j is for full body muscles.

Movements: At first, athletes must perform high reps of lunges, and when the leg muscles are overwhelmed, they must perform 7 reps of muscle-ups. When the muscles involved in this movement are also tired, it is time for perform a complex and difficult movement. The athletes must perform 10 reps of hang squat clean and push jerks while they are completely tired. It creates a contrasting sense of hatred and pleasure. This is why crossfit, in addition to improving physical skills, also affects athletes psychologically and increase their motivation and mental stubbornness. By the end of this WOD, the athletes will feel superior.
 
Note: This WOD set in 3 rounds. Overall, athletes should perform 150 lunges, 21 muscle-ups and 30 hang c&j.

Time to perform: This high intensity WOD takes about ≈ 16 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 14 min.

Running a class: Trainers have ≈ 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Muscular endurance, strength and cardiorespiratory play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.

Anatomy:
Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
Muscle-Up: Latissimus dorsi, Pectoralis major (sternum head), Biceps Triceps
Hang c&j: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for lunge: ≈ 4 min
Specific warm-up for MU: ≈ 5 min
Specific warm-up for c&j: ≈ 6 min
WOD: ≈ 16 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 11 minutes that can be divided in specificwarm-up or cool-down

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it;) 
GOOD LUCK

Video isn’t working?

Champions Club Scaling Notes

RANT
For whatever reason, I was thinking a lot about toe mobility today. Especially the big toe. When our hip is in extension, we need to have internal rotation to keep it stable. When our foot is on the ground, our big toe is usually at its end range of motion. If it is stiff, our leg will usually rotate out, unstacking the hip and leaking torque out of the knee. Unless we have a shoe that can cover up that flaw - which still leaves us with a wobbly base of support. Smash out the bottom of your foot with a lacrosse ball before the lunges and keep that back foot spun in.

WHAT ABOUT THE MOVEMENTS
Lunge - squatting, unilateral loading, partial range of motion in hip and ankle
Muscle-up - clearing an obstacle, skill (core-to-extremity), pulling and pushing mechanics
Hang clean and jerk - jumping, jumping again, upright torso, external load, big range of motion, skill (using gravity)

WHAT ABOUT THE FORMAT
Nasty girls, just a little updated. This is meant to be a heavy breather, short and mean.

TECHNIQUE SCALE
5 rounds of:
2:00 practice muscle-up technique
2:00 practice hang clean and jerk technique (or one or the other)
Skip the lunges and do them in the warmup

CONSISTENCY SCALE
3 rounds for time of:
50 lunges
20 toes-hips kip on the high rings
20 hang clean and jerks at a light weight

INTENSITY SCALE
3 rounds for time of:
50 lunges
14 dips
10 hang cleans
*practice muscle-up transitions/push jerk in the warmup

MY STUFF
12:59, 95-lb. I didn't sprint this one but didn't coast either. Muscle-ups were unbroken and lunges too. Wanted to work on the technique for push jerk - haven't done them in a long time. I usually resort to split jerk. Also, heavy cleans are rough.

GENERAL FEAR LEVEL: 7