CFWUx2
29:18

24:37 RX

36:35 Rx’d 
sucked!!!

42:00
strict pull ups

did 1/2

14:06

22:47

27:20 RX
7:19 / 9:35 / 10:26

31:37 rx’d (no warmup) started under 10m/round but pushups and running got slower. Broke pull-ups 8/10/12, broke pushups into 8’s round 1, 10/9/8/7/6 round 2, and then 5/5/5/5/4/4/4/4/4 on round 3. Squats unbroken rounds 2 and 3. 


178lb/41y/69”

M/25/5'8"/155lb
CrossFit AFK

33:11 - Rx (push-ups on parallettes) 

33:15

Subbed 1500m bike for run

3rd round started at 19:30

24:43 Rx

Rx goal:
23:45

Actual:
Intermediate 
Standard kipping pull-ups (non-butterfly)
26:14
Average lap: 8:45

23:59 s

800m row (too cold outside for me)
15 leg assisted kipping/jumping pullups
20 knee pushups
25 squats

nursing shoulder injury

CrossFit AFK
F/24/5’5/140

24:02 rx

34/5’10”/200

int
3rft
800 run
20 pullups
30 pushups
40 squats
29:57

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement at a distance a little too far to sprint, but not by much
Pull-up - pulling with skill (core-to-extremity)
Push-up - pushing at midrange with stamina playing a big factor
Squat - squatting with speed

MAIN DECISION
Just a Workout or emphasize a particular aspect of it?

TECHNIQUE SCALE
As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Sprint the run, rest as needed between rounds

INJURY SCALE
Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups

MY STUFF
26:29 as rx'd.

GENERAL FEAR LEVEL: 7

3 Rounds for time:

2´ Run
15 Strict pull-ups
30 Push-ups

Score: 16:58

3 rds
15 stair sprints (basement stair down+up)
10 inverted rows (high parallettes)
20 pushups, strict
30 squats

17:46

I don't know if I'm dealing with post COVID shortness of breath or what, but it's been affecting my workouts for sure. Honestly the WODS kinda help my lungs get bigger breaths, but my physical fortitude is probably diminished due to it.

27:28

35:26, decided to go for the whole thing. Big mistake, this thing sucked!

RX, 29:17
(9:26/9:48/10:03)

26:51 rx’d

34'28''

Rx, 39:57 (11:42/14:20/13:55)

Intermediate Option:
3 rounds for time of:
Subbed 1K Row for Run 
20 pull-ups
30 push-ups
40 squats
27:13

Rx'd
34:18

Intermediate Option
27:42
800m run 
20 strict pullups
30 chest-to-ground pushups
40 squats
8:36/9:34/9:32

Intermediate 
Its icy out here so I subbed air bike for run. 

1km bike
20 pull-ups 
30 push-ups 
40 squats

16:40

Round 1 - 4:35
Round 2 - 5:48
Round 3 - 6:17

M/48/5’5”/188

Intermediate scale, but with strict pull ups

22:59

Pull ups:
6-5-4-3-2
6-5-4-3-2
5-1-1-1-3-1-1-1-2-1-1-1-1 (plus 1 no rep)

Push-ups:
15-10-5
17-8-5 (some pauses at top of plank)
18-7-1-1-1-1-1 (some pauses at top of plank. approx. reps, don’t remember exact)

Probably would’ve finished around 33’ had I gone Rx. The pull ups and push ups would’ve slowed way down.

28:24 RXd

3 rounds in 17:39 of:
Run 400 meters
10 pull-ups
20 push-ups
30 squats

RX:23'45''.(pull-ups unbroken)
https://youtu.be/M45W1p9W7Co

32:58 rx

35/m 
rx: 27:45

800m treadmill run
30 hanging rows
40 push ups from knees (did half the first set regular but realized I’d be much slower than 10 mins a round)
50 squats

32:14

Intermediate option 31:02

M / 36 / 83.1kg (never have I regretted making the decisionRx so much being unfit)

800m in 40x20m shuttles

37:17

22:04 Rx’d 

Rx 29'41

Rx 28:48

m/35/5’-10”/175lbs

Good burn.  Did 1000 m row in place of the run:
Row 1000 meters
30 pull-ups
40 push-ups
50 squats

29:11 M/46

scaled to 600m run
6  20lb med ball weighted strict pullps
30 pushups
50 squats

except first round I did 30 burpees instead of run. My left Achilles was feeling sore. After first round it was warm and felt good to run.

screwed up my timer so don’t know score. 

Back from a month away...good to be back with my workout partners!
5-5-5 back squats
185-185-195#
today’s workout, scaled to 3 RFT of
800m runs
20 pull-ups 
40 push-ups
50 squats
29:28

58/5’8@/160
 

35/M/6’4”/262

34:31

3 rnds
2000m assault bike
30 strict pull ups
40 push ups
50 sqts
33:43
M/50/175

3 rounds for time of:

Run 800 meters
30 Strict Pull-ups
40 push-ups
50 squats
____________
Time:22:52

M/55/6’1”/181

3 RFT:
3000 m (60 cal) Rogue Echo bike* (avg 3:37/327 W)
30 strict pullups
40 hand-release pushups
50 air squats

Rx: 26:01

*NYC Snowpocalypse made running outside ill-advised, and no treadmill in box

Modified / scaled to: 

3 rounds for time of:

Run 800 meters
30 inverted rows 
40 kneeling push-ups
50 squats

SCORE: 30'21''
--
Great format 👍 A bit too tired to fully enjoy it, but still felt pretty good. 
Split times: 10'15'' / 09'45'' / 10'21''. 
Keeping squats unbroken was the hardest part.  Runs were a more or less flat loop around the block. 

RX:23'45''.(pull-ups unbroken)
https://youtu.be/M45W1p9W7Co

Intermediate Scale: 21:29
All push-ups and first 2 sets of squats unbroken.

Doing this Rx'd next time.

29:55  (9:45-10:05-10:05)
M/34/175/6ft
Whoop Recovery 99%, Strain 10.1

Air Runner- 3:40 - 4:00 - 4:30 🥵
Pull-ups - 15s every :45 
Push-ups- 10 every :30 for 2 rounds - last round 5s 🥵
Air Squats- unbroken 1:00-1:45

29:10 RX 

M49/5'9"/157
Did some homework on hip explosion in hang power cleans 
Then modified wod to 
3rft of
4:00 elliptical 
30 strict pull ups 
40 push ups 
50 bw squats 
7:30+9:40+10:21=27:40
Had to break up the last round into 5 sub-rounds (ala cindy: 6,8,10) to keep the pace up.

m/34/5'2"/167#
scaled, broken, 50 mins

Run: 1st rd 10mins bike standing, 2/3rd 3 mins against wall
Pull-ups: 1st 20 @ pull up bar broken/5's, 2/3rd @ dip bar broken/10's
Push-ups: ordinary broken/10's
Squats: 1st round broken/20's ohs empty bar, 2/3rd broken/10's 20# kb
varied rests. end. 🥵😅😼

24:32
Strict pull-ups
7:28/9:01/8:03

26:37 Rx
m/52/5'11"/200#	

Rx, strict pull-ups: 31:51 

30:11

Rx all but Subbed 5mins on the bike each Rd for the runs. Not a big fan of running in sleet. 

Champions Club Scaling Notes

RANT
Comments don't work on the main post?

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement at a distance a little too far to sprint, but not by much
Pull-up - pulling with skill (core-to-extremity)
Push-up - pushing at midrange with stamina playing a big factor
Squat - squatting with speed

MAIN DECISION
Just a Workout or emphasize a particular aspect of it?

TECHNIQUE SCALE
As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Sprint the run, rest as needed between rounds

INJURY SCALE
Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups

MY STUFF
26:29 as rx'd.

GENERAL FEAR LEVEL: 7

29:30 intermediate 

Thanks to Pablo, Jess & Yurii for putting on an amazing course in St. Paul, Minn.! It was a weekend full of valuable information and great energy!

Huge "Shout Out" the to amazing Level 1 Staff: Austin, Donny, and Andy!! Also, to our host, Jen @ Crossfit Greer!! What an impressive weekend and group of individuals putting in the time to further their Crossfit Journey. I wish we had 1 more day. There was so much information. Never stop learning. Thank you again to everyone involved. "2 Claps and a Woooooo!!!"

Thank you Pablo, Jess and Yurri for an amazing weekend at the L1 seminar in St. Paul, MN.  The weekend flew by and I gained so much valuable knowledge to bring back to my box!  An amazing group of coaches that really brought the energy and fun into the course work. 

28:32 Rx

Ran on the Air Assault Runner

M/28/6’1”/200lbs

Level 1 in St. Paul, MN was great! I learned so much great information that I can not wait to apply. Pablo, Jess, and Yurii were absolutely amazing instructors. 

Level 1 Course In Tucson, AZ, was great!  A lot of information presented in a straight forward manner by amazing coaches!

L2 Seminar at Roots in Boulder was great. Thank you Nicole, Courtney, and Kevin.