CFWUx2 +5wb 10s 10dus
61:45
HS shoulder taps sub for HS walk

subbed:
10 BPUs
25 thrusters, 20# dbs
5 wall walks

18:29

46:23 subbed bear walks for handstand walks.

26:35
50r (30sdlhp@20kg, 20 split jumps)
25 thrusters with 10kg kb
1min handstand
1min fist/hand plank
50 DU

44:05 rx

42:41 with 50’ HS walk each round. Stayed at 14m per round consistently. Rowed at 1/2 marathon pace. Broke wallballs 12-11-10-9-8. 

40/69.5”/187

36:04

subbed 1 min HS hold for 100' HS walk

X 45 wall balls @10kg (instead of 9) 
X 30 1.5 metre 24 inch box pikes = 100 foot handstand walk 
X 100 single unders + x 50 double unders w/weighted rope = 100 double unders 

1:08:06 

Too long?

That's pretty damn sexy.  But I think I'll lose patience and just whip up a bacon and asparagus omelet.  Well, gotta give it a go, right?

First did Deadlift WOD from 06/26 (results posted there), then rested 5 minutes.
Then: 3 rounds of 1,000 m row, 50 wall ball shots with a 14 lb. ball to a 9 ft. target, 3 sets of 1 wall walk with a 20 second HS hold, 100 single unders. 38:07. Completed 07/07/2019.

Scale handstand walk: 100ft bear walk, 1 min handstand hold
Scale doubleunders: 2 min attempts
71:00

18:36

2 rnds(only had 20 mins)

Scaled to
500m row
50- wall balls
10-HSPU
50-DUs

M/60/6’2”/230

M/41/6’3”/215

37:46 w/ 25x95# push presses & a long staircase. 

29:13RX. 

Loved this one, paced from round 1, super humid today.

Scaled:
3 rounds for time of:

800-m run
50 wall-ball shots
80-m bear walk 
200 single-unders

7kg. ball to 3-m
Time: 45:40

51:30 Rx

Something is off, because I’m good at all of these movements

40:24
-Used 16# ball (heaviest available)
-Subbed handstand shoulder taps (100 per round)

43/6’3”/200
33:37rx

i dont have row, and i run 1000 m
1000 m run 
50 wall balls 
100 fs handstand walk 
100 double under 
tc: 36:06 Rx

3 rounds in 21:19 of:
500-m row
25 wall-ball shots, 14#@10'
2 Around-the-Worlds
100 single-unders

3 rds...

1000m row
30 wall balls
1 min handstand hold
100 su’s

27:41

M/6/190/51

This is the hardest WOD I’ve done for the year. Great one .com
Scaled
3RFT
1000m Row
50 Wall Balls (20# 10ft)
50ft HSW
100 DUs
47:48

Rx except subbed 2 sets of 50 plank shoulder touches and 1 set of pike shoulder touches for hand stand walks
No idea on time b/c of lots of interruptions and waiting for boy to finish rowing
Somewhere between 45-50 minutes
Had to break up every set except rowing

This one is a "doozy"! For these longer workouts, ensure that you are moving at a submaximal pace in the beginning and potentially utilize smaller sets with shorter rest breaks, even on the first round. Here are some scaling thoughts:
Rowing: I will have many of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5:00 minutes, I will consider reducing the distance each round or have them row for a 5:00 duration each round. I will reduce distances for newer or deconditioned athletes to control their overall volume. 

Wall-ball Shots: I consider the volume of this movement to be high, with an additional demand on the shoulders when being performed alongside the handstand walks. I anticipate that I will need to reduce the reps, load of the ball, or height of the toss, for a lot of athletes, to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, spend no longer than 5:00 on any round of wall-balls or allow no more than 5 sets to complete the reps on any round.

Handstand walk- The skill demand of this movement is high and many of my athletes will need to modify the movement to maintain the stimulus. I also expect the wall ball shots to have a significant impact on this movement. For athletes that have the capacity to handstand walk, but cannot achieve consistent efforts, I will reduce the distance or limit them to no more than 6-7 attempts on each round. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, plank shoulder taps, and a high hips bear crawl. I will assign reps/distance on an individual basis or assign a 2:00-2:30 time duration to practice.

Double-unders: I consider the volume of this movement to be relatively high and challenging, when arranged in this fashion. High-level athletes should not take longer than approximately 1-1.5 minutes to complete a set of 100 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 2-minutes of double-under attempts each round. My second option, for this athlete, will be to have them complete a mix of single-unders and double-unders. For athletes that are new or de-conditioned, I will have them complete 100 single-unders each round today.

Wow 

Capped each round @ 11 mins

Scaled to 40 wb, 80 du, 20 handstand hand lifts

Just yesterday I was wondering when we're going to see these damn wall balls again

With my son who scaled a bit more than I did but he still did great

35:45 RX

This one becomes a mental grind. 

Perhaps not if you’re a taller athlete. #GarageGym T-storm started in rd 2. Finished rd 3 WBs inside garage @ ~8.5ft. Sub 5 wall-walks per rd. 

38:37 - M-42-69-170#

For completion:
Row 500m
25 Wall Ball Shots
Bear Crawl 50m
100 Single Unders

1000m row
50 dumbbell thrusters with 2x20lbs
50 strict bar dips
50 jumping squats

36:46

There are a lot of positive angles at play here.

First, one key difference between dietary interventions and pharmaceutical interventions which this article only briefly addresses might be the most important - dietary interventions have shown the potential to CURE diabetes in a way no pharmaceutical intervention (to my knowledge) has. Our pharmaceutical interventions are designed to minimize the impact of the diabetic condition on overall health, not to bring patients to a state where their metabolism would function normally in the absence of pharmacology. Dietary interventions have repeatedly been shown to return the metabolism to “normal” function, and often rapidly. A CURE represents massive savings both for the patient and society, in multiple forms.

Second, while the article rightly acknowledges the challenges associated with helping patients follow diets, these are challenges that can likely be overcome with the right resources. If diet were positioned as a tool with medical significance, and there were willingness (and incentives) across the board to invest in dietary adherence to a level justified by the cost savings that result when diets are followed, I expect we’ll find ways to dramatically improve the mean benefits attributed to diet. (Virta has done a great job showing both that this can be done and that the impacts when it is done are substantial)

Finally, the secondary effects of diet are, by my assessment, better than the secondary effects of a drug. Many diets that have the potential to reverse diabetes also have the potential to drive a wide variety of simultaneous metabolic improvements - thus improving both the health and happiness of the dieter. As we recently saw with metformin, even drugs widely considered “safe” may come out to be harmful over time. This isn’t meant to be a broad anti-pharmacology statement, but on this basis alone, I would err toward choosing diet over drug if both had the potential to yield similar outcomes.

The question, as Russ notes above, is what the best mechanism (or mechanisms) might be to best apply dietary interventions toward this public good; a top-down public program may not be it.

3 rounds for time of:

800-M run
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♂‚ 20-lb. ball to 10 ft.

40:55

3 rounds for time of:

800-M run
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♂‚ 20-lb. ball to 10 ft.

40:55

3 RFT 
1000 m row
30 wallballs 20# to 10'
30 shoulder taps against wall
70 double unders 
31:57

Scaled this to 2 rounds for a plethora of reasons. Heat, time constraints, current fitness levels, but most of all because I have a cross country flight with a rambunctious 1 year old tomorrow and don’t want to my legs to be trashed since I’ll be chasing this kid around the airport.

3 rounds 
1000m row
25 dumbbell thrusters 40 lbs total
75 double-unders

35 min 14 sec (estimated because I forgot to stop my watch)

43:05, 3 rounds of 1000 m row, 50 wallball shots, scaled to 1 min handstand and 200 singles

Basically stayed with Rx level but subbed with following to replace things that are not possible in the house:

40 calories elliptical trainer Level 12
50 dumbbell thrusters, 2 x 18lbs dumbbells
100 shoulder touches (wall-facing)
100 double-unders

43:53

Wow this was brutal. I treated it like a Hero WOD and "just keep on going". DUs got better and better; strung together 47 + 37 on the 3rd round before I just ran out of gas and needed to breathe.

58 / 169

with my shoulder replacement, upside down is not an option
did 30 WBS per round
did 100ft bearcrawl and 1 min feet elevated 3' plank hold for each walk

43:50

37:21 
1000m row
50 wb @ 20lb
100 ft bear walks 
100 Single inder

48 min
1000 m row x3
20lb wb 10 ft 50 x3
100 ft bear crawl and used box as pivot as variation x3
100 single under x3

This was a brutal but great workout even with my variations

28:23
3 Rds
800m run
50 wall balls-10# (all I have)
1min handstand hold-unbroken 
100 ft bear crawl 
100 single unders

No wonder my DUs are about nonexistent, I could barely do SUs today. 

Scaled to 3 RFT 
1,000m row (all sets under 4 min)
50 wall balls, 20# (broken 2-4 sets ea rnd)
1 min hs holds@wall (Broken 2 sets ea rnd)
100' bear crawl
60 double unders ***first WOD attempting strictly DU.  I've been practicing and am happy with my progression.  I was able to string together 7-15 DU at a time.  
35:30

Scaled to:
3 Rd for Time
800 M Row
50 WB 10' @ 20#
8X 10' HS Walk (not enough space in the garage to do longer)
15 burpees (I need to work on that specific weakness...)
32:45
M/45/185

Just for shts and giggles...
1 round of
1000m row
50 wb 20#/9 1/2 target
100' bear crawl--hips as high as possible
100 du
15:28
then into 
2 rnds
500m row
25 wb
100' bear crawl 
25 du--had a brain fart and only did 25, not 50 as I should have....
34:40 total time
m/49/175

That looks delicious, haven’t ‘dunked’ a soft boiled egg in a while, very European practice that we need to get on board with here in the states. 

This is a good one to share, I really like that it contributes to pushing the conversation on subsidizing healthier produce and insurance covering fitness pursuits.  

54:48 rx’d 

Scaled to 3 RFT
800m row
30 wall balls, 20#
3x15-25 sec handstand holds against a wall
125 single unders
30:13

3 rounds for time of:
800-m row
30 wall-ball shots
100-ft. bearwalk
80 single-unders
18:58

385-405-420-435-450x2

What is  macros numbers for this meal?

37:59. Subbed 100’ bear crawl and 1:00 handstand hold for handstand walk. My shoulders are smoked

38:50
Subbed 40 lb dumbbell thrusters (1 dumbbell) for wall-balls. All else Rx.

This is Insane !! :) 
Good Fun to us

38:03 (RX)

36:55 rx

3RFT
1000m row
50 WBS 8kg/10ft
30m bear walk
100 single unders 
29.40 min 
Great WOD. Cheers from sunny Tipperary 😎

M38 77kgs
Total time 53mins (15, 20, 18)
Subbed Thrusters 12kg, bear walks 100 steps and 100 star jumps.
Last set ran 1k instead of rowing (some smart guy took the only rowing machine)

안양공식인증지부 크로스핏힘
49:06 (무지 더웠다!!!)
강경택 45세/180cm/90kg

INTENDED STIMULUS
.
¡Ay bendito! This one will test you at many different levels. You will learn today how well you deal with a long effort that involves multiple movements and different skill levels. The objective here is not to move fast, it is to keep moving. Sure, we want to do this in the shortest time possible, but thinking about it like that does not help much. Turn it upside down. Today focus on minimizing the time you are NOT MOVING. This is easily achieved if you break everything up into very manageable and conservative sets, while tracking your rest. Make sure it is about 5-10 seconds. Do that consistently and with discipline throughout the workout and you will get what we want from this workout. Today being a hero means being disciplined, not going for big sets.  Before starting, consider the numbers and reduce the reps to make each round last no more than 12 minutes. If you don't have handstand walking or double-unders yet, today is not the day to try progressions you don't fully own during the workout. The stimulus we want is that of big volume and to keep moving, high-skill learning does not mix well there. This is a fun one today. Play hard, move well, keep moving!


OPTION 1
3 rounds for time of:
800-m row
40 wall-ball shots
80-ft. handstand walk
80 double-unders
 
♀ 14-lb. ball to 9 ft.
♂‚ 20-lb. ball to 10 ft.


OPTION 2
3 rounds for time of:
800-m row
40 wall-ball shots
8 total rotations around the box handstand walk
100 single-unders
 
♀ 10-lb. ball to 9 ft.
♂‚ 14-lb. ball to 10 ft.


OPTION 3
3 rounds for time of:
800-m row
30 wall-ball shots
80-ft. bearwalk
80 single-unders
 
♀ 10-lb. ball to 9 ft.
♂‚ 24-lb. ball to 10 ft.

Warm-up for 190627:
GENERAL WARM-UP

2 rounds of:
30-sec jumping jacks
10 toy soldiers
10 air squats
10 arm circles
1 cycle of reverse pick drill:
5 strokes legs only, 5 legs + lean back & 10 full strokes

SPECIFIC WARM-UP

Double-unders
40 single-unders
3 sets of: 3 single-under jump + 1 double-under jump (no rope)
3 sets of: 3 single-under jump + 1 double-under jump (using rope)
3 sets of 5-15 double-unders or attempts

Wall-ball shots
10 goblet squats with medicine ball
10 push presses to target with medicine ball
2 sets of 5 wall-ball shots

Handstand walk
3 reps of wall walk + 10 second handstand hold
3 reps of wall walk + 10 shoulder taps, alternating arms
3 reps of 1 kick-up to the wall + 15-sec handstand hold
2 minutes of attempts at freestanding kick-ups into handstand walking

Champions Club Scaling Notes

RANT: 
Just a Workout here. But man… this is going to be quite a Just a Workout. Since the volume is really high, might not be a bad idea to scale some range of motion (distance on the row/run, squat depth and toss height on wallball, and singles instead of doubles.) I would like to see you guys keep the distance on the handstand walks the same (or at least keep the time domain) because it’s good practice.

I SHOULD TRY THIS RX’D IF: I can go unbroken on everything the entire workout. Honestly, I know a lot of us “can” do this rx’d but I think there would be a lot of good by scaling.

ORGANIC SCALES:
Strength — 1 round as listed instead of 3 but sprint it. less distance on row, higher toss on wallball.
Stamina — 2 rounds, double the reps
Endurance — scale well, see group version
Flexibility — low on wallball, keep butt and belly tight on hs walk

NEUROLOGICAL SCALES:
Coordination — as is, just scale well. See group version
Accuracy — as is
Agility — singles instead of doubles, quick on the transition of wallball
Balance — focus on tiny falling angle for hs walk and row/run

GROUP VERSION:  I’d like to be somewhere in the low-mid 20s on this one. So the run scale will be 800 for some and like 600/460 for others. We’ll set a 2:00 time cap for handstand walk/hold practice. Wallballs would be light (barely anyone using a 20). Just about everyone will be doing singles, or they would if we weren’t short on ropes. Rogue, here I come! But the space can be an issue for jump ropes, especially with handstand walking going on. I might do a front-to-back line jump sub here. Honestly, I want to keep all the reps the same because this workout is a great opportunity to practice jumping, running, squatting, and more running (hs walk) mechanics. I’ll modify any way possible to keep the reps the same.

WARMUP:
Dude, it’s about to be like 100 percent humidity here in Michigan. The first round of the workout might be the warmup

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7.

Globo Scale:   This one may be difficult to do in a globo gym or even a garage with the distance HS walk, wallballs, and row.  Sub for row is an 800m run or 50 calorie assault bike/60 calorie Aerodyne.   Wallball shots can be subbed with thrusters, 20/14lb dumbbells; emphasizing explosion in the thruster; otherwise burpees can also be subbed.  Double unders can be subbed with tuck jumps, or scaled to single unders.  Handstand walk can be done either in smaller segments that allow it to be done in a smaller area.  Obviously you can scale the distance, do wall walks, or handstand holds and bear crawls.  (100 feet bear crawl and 1 minute handstand hold).   If your globo does not allow this, take the handstand walk out out of this workout, and practice handstand walks or scales of them in a park or other flat safe open space separate from the wod.   Or just do the bodyweight/no equipment sub in the park or open space (Run, burpees, hs walk, tuck jumps/double unders).