35:48 rxd@ bw 190/ 95lb push press Last rope climb was kipped each round. First set of double unders went badly. 75s went ok then fatigue started messing me up. Did 35 in a row the last round. Broke the push presses early and started by doing a rope climb every 30 seconds but that got too tough by round 3. Shoulders pumped and grip smoked. 40y/69.5”

Lets reasses after a while our goals and rethink them. Coach would say, if you have all the answers, ask differently now.. My socre this day was 15 min capped I got an rx - cause I changed ropes for 3 pullups, strict.. Change in posture. So my actual work was nothing short of amazing, alright. In numbers now 1 round of: 150 double-unders 30 push presses, ½ body weight 6 legless rope climbs, 15 ft. Then, 2 rounds of: 75 double-unders 15 push presses, ½ body weight 3 legless rope climbs, 15 ft. Then 50 double-unders. Which equals to: 422 reps in 15 min? Power average on that should be watts. I weigh 75kg I am 174 cm. while barefooted. So should be 1,75 and 77kg. Tried yesterday to come up with my power output and could not. So tried with different WOD (calc only, score of wod 191118 is up there) 15 min amrap 50 pullup 50 double unders 50 thrusters (1/2 bw) 322 rep score. Can someone correct this? Total distance: 90m Total force N 0,01111111111111111111111111111 1 Watt: 1 Joule/sec : (Newton/meter)/sec (0,011111111111111111111111111111111/90m)/900 sec : in Joules would be 0,00000014 So 0,00000014/900 sec : in Watts : 1,52416e-10 (?) If this is true then avg out put would be for that imaginary workout would be 1,52416e-10 Watts. I came out of this crazy way of avoiding doing snatches with a very cool key takeaway I am about to share with you all fine peeps. Branco Units for measuring exertion output in a smarter way. They are useful to a Crossfit programmer (what a fine art indeed) to Calculate in advance exertion experienced by athletes under a fitness developing program like ours, or anyone. Branco Units is what you ise to read this Branco Table Unit conversion From Monostructural repetitions, Gymnastic repetitions, and Weightlifting repetitions. It is an approximation not an absolute. I just do not know yet a better one. 1 Branco unit per cal or meter. 10 Branco unit per Gymnastic move 100 Branco unit per 1/2 bw Weightlifting movements 200 Branco Units (BU) per 1 Weightlifting movements 300 BU per 11/2bw Weightlifting movements 400 BU per 2 bw W moves. 500 BU per 21/2 bw W moves. 600 BU per 3 bw W moves 700 BU per 31/2 bw W moves? I already gave today (monday) a better assesment to a begginer by studying them a bit. If anyone could please correct the calc, the e poped up in my iphone calc and was so cool, but dont know if its accurate an answer. Will try again soon. Proust! Cheers! Slainte! Salute! Salu! I also digged up trascendental numbers! ANd mathematical constants, and numbers e and i are part of it. Then created a 8 day programming plan and avg 4500 BU a day. This could allow a very advanced programmer to get a better assesment perhaps on amount of exertion in a better way. Ask as needed if this helps, here, raventos84@gmail.com Branco (on writing now). Blas.

44:58

95# PP, subbed 40-20-10 rope over pull up bar PUs: 37:19

RX 27:10

Woof... blew my wod in the second round... went up on those legless too soon... 28:06 70# Regionals shorty rope RX

26:30 rx’d

23:31 - Sc 75lb Push Press (BW is 155), Subbed 12 8ft legless rope climbs from seated on first round, 3 for the next two rounds, 2 for the last three rounds. (doubled the reps for first round, it was taking too long so did 1:1 subs for the rest of the workout on the rope climbs. I feel like pulling from seated is way harder then when I get to pull from standing, sometimes.)

Brasil/ Precisei scalonar para rope climb e em 28 minutos de treino faltou o último round. Meus braços foram destruídos nesse treino.

Body Weight 170 Push Press 85 33:12rx

41:19 Rx

M/35/5'10"/190 Rx'd 30:26

Subbed I did 30, 2x15, 3x10 towel pull-ups, otherwise RX (40kg push presses). 30:00 43/1.78m/75kg

For time: 1 round of: 150 double-unders 30 push presses, ½ body weight 20 strict pull ups Then, 2 rounds of: 75 double-unders 15 push presses, ½ body weight 10 strict pull ups Then, 3 rounds of: 50 double-unders 10 push presses, ½ body weight 7 strict pull ups 13:44

25:20 RX (107.5) 214 body weight

14:38 Rx w/95# PP

M/45/135/ 5’-6” As Rx (except I had to substitute towel alternating pull ups (pulling with one arm at a time) for rope climbs as I don’t have a rope. The rope is where I spent most of my time. My grip was starting to be gone middle of 2nd couplet. Completed in about 23:30. I was happily surprised the PP felt easy since I worked on static HSPU holds yesterday morning a bottom of squat holds for 14 minutes.

only got one and a half rounds in 13:22 @ 85# Felt a little dizzy during the double unders so called it a night it was a bit late anyways

1 round 200 single unders 30 push press 65# 18 inverted row on Smith machine 2 rounds 125 single unders 15 push press 65# 12 inverted row 3 rounds 75 single unders 10 shoulder press 65# 9 inverted row 18:14 Fun one!

39/F 25:31 Did single unders, Rx Push Presses, and regular rope climbs 15’.

191119 1Rds 120 DUs, 24 PP, 6 Legless Rope Climb 10’ 2Rds 80 DUs, 12 PP, 4 Legless RopeClimb 10’ 3Rds 60 DUs, 6 PP, 2 Legless Rope Climb 10’ = 25:53 (PP at 38.1355% BW)

41:20 scaled to 2x single unders and rope climbs as 3/1,1/1,1,1. I need to get a thicker rope, 3/4" doesn't cut it for rope climbing

15:12 RX I only weight 150# though.

No one cares what my time was! 30# DBs! I weigh: 130.8 😂 RCs were legless! & DU are my weak link!

M 43/181 cms/ 95 kilos RXD 27.00 (45 kilos push press) Shoulder burned on this WOD

Had to sub: Double under for knee high jumps Rope climb for endless rope Time: 37:30

Gran Equipo, GRANDES COACHES Rob, Emily & Carlos, GRACIAS por toda vuestra atención y apoyo, por hacer que amemos + aún este deporte!!

Scaled 150,75,75,25,25,25 - Box Jumps 30,15,15,10,10,10 - Push Presses 6,3,3,2,2 Strict - Pull ups

No rope, did max reps towel pull. Obviously much faster than llrc would have been! 15:22

25:50 Only have 11 ft rope in garage 9 legless rope climbs in round 1 4 legless rope climbs in each set for round 2 3 legless rope climbs in each set for round 3 85 lbs for PPs

29'41"

37:14 1 round of: 300 single-unders 30 push presses, 95# 6 rope climbs, 12’ Then, 2 rounds of: 150 single-unders 15 push presses, 95# 3 rope climbs, 12 ft. Then, 3 rounds of: 100 single-unders 10 push presses, 95# 1 rope climbs, 12 ft.

I did regular shoulder presses instead of push presses as I wanted to do some arm work. Subbed the rope climbs with 3 towel pullups for each climb. 28:20

Substituted for 43% of body weight (65#) and did rope pulls instead of climbs as I do not have a 15’ rope set up. 8:49, 6:16, 5:44. Need to regain aerobic capacity. DUs got me out of breath!

40/185/5’9/M 24:35 RX

Double unders Push press 85lbs Leg assisted rope climbs 28:38

35/195/5’9/M 20:15 SUB’d bar MU’s for the rope

Globing gym workout as always. 18:40 rx’d. Double unders. Push press (100lbs). Body weight rows . Great workout .. definitely need work at these movements! Good job all.

Rx, 17:37.

Didn't have a rope so substituted it with as follows: 4 towel pull-ups 4 knees to elbows 4 air squats One round of the above equals one rope climb. 85lbs for the press. took me 1 hour and 5 minutes.

For time: scaled rope climbing to 11 ft. 1 round of: 150 double-unders 30 push presses, ½ body weight 6 legless rope climbs, 11 ft. Then, 2 rounds of: 75 double-unders 15 push presses, ½ body weight 3 legless rope climbs, 11 ft. Then, 3 rounds of: 50 double-unders 10 push presses, ½ body weight 2 legless rope climbs, 11 ft. 23:42 Body weight - 170 lbs. Push press at 85 lbs.

15:57 (SU's x 2) 105 lbs

scaled to 120 per round on dubs 65# push press (bodyweight 155) Rope pull-ups (3 per rope climb) 20:53 Lost 1-2 minutes when rope came loose

Great Weekend in Park City, UT with a great group of people and incredible Seminar Staff! Huge thanks to Eric, Doug, and Teagen(may or may not have speltled that right) for bringing their knowledge, professionalism, and passion for CrossFit to the course. Great photo too, only thing missing is Eric's small Calves!

Rx’d 28:30

20:53 95# push press 4 strict supinated pull ups= 1 leg less rope climb

31:59 -s push presses with 55lbs vs. RX 65lbs just 6 legless rope climbs, the rest 12 were done with legs

Had a great weekend. Fantastic experience! Coaches were very helpful and driven, passionate about their works and available!

28:44 By round 8:03/10:00/10:39 (broken up the same way as RX'd) 300 single unders 30 DB push press @ 90# (2 x 45# DBs) 6 x 6 x strict chin ups (mostly strict, had to do 6 unbroken to count) Chinups and presses were hard enough that my arms were blowing up just slightly ahead of my cardio, so it felt pretty balanced.

Thanks to Pablo, Yurri and Sarah! I learned so much and look forward to implementing the coaching tools we learned moving forward.

40.10 , avec plus de poids sur la barre pour les push press

Rx for push presses 65#(52% BW) the rest scaled/subbed: 1 Rd: 180 SU, 30 push presses (65#), 30 L Pull-ups 2Rds: 90 SU, 15 Push presses, 15 L Pull-ups 3Rds: 60 SU, 10 Push presses, 10 L pull-ups 20:49 DU attempts after each rd of SU. Made a few. *20 hrs fasted*

I went to the course in Long Island and it was an absolute blast! The coaches were so energetic, pumped up and very informative. Each coach brought something different to the table and I loved that. I can't really say enough good things about them. You can tell that they all really cared and love what they do. I felt a little uneasy about the test coming out of it but it wasn't any fault of the coaches because they 110% delivered on the classes. Sometimes my memory isn't the best but I tried my hardest and if I fail, I will just study harder and try try again. I really loved being able to interact with the athletes. Everyone has a different story to tell and collectively really made the weekend fun for all.

Scaled to 40 lb dumbbells, 2 LLRC each round (6 total LLRC in the workout)

Thank you to Pablo, Sarah and Yurii for an amazing L2 course this weekend in St Paul! Learned so much. It was a little overwhelming to be back in the gym at 6AM today. So many things to correct. LOL

Rx’ed 23:58 That was fun!

Great team and very interesting experience!!!

25:30 Did regular rope climbs instead of legless. 27kg for PP

This course is amazing! The instructors are so knowledgeable and good at what they do. I learned so much about my own technique as well as ways to teach the core movements that I am excited to take back to my affiliate. I loved this course and highly recommend that others take it!

12:56-DUs Rx, #60 sandbag for push press, towel pull ups for rope climbs-1st=18 reps, 2nd=12 reps, 3rd=6 reps

Un gran curso, muchísima información y un gran ambiente! Muy agradecido a los coaches Carlos, Emily y Rob por su atención, dedicación, profesionalidad y sentido del humor. Me siento muy contento de haber participado en el L1. Un saludo, un abrazo y mis mejores deseos para los tres, en especial para Rob cuya meta se me ha quedado grabada a fuego (yo para mí también la quiero). Muchas gracias por todo!

Subbed L pull-ups for rope climbs, like this: 150/75/50 DUs 30/15/10 push presses @ 72.5lbs* 30/15/10 L pull-ups 32:46 *yay! weight for the small people!! Wow did I run out of gas down the stretch! DU-75s were a mess as my fatigue made me quit on form. Pulled it back together for the 50s, which then murdered me on the other stuff. This was a real bear!

19’04 RX. 40kg

One of the best experiences of my life! I learned so much while having so much fun! Thank you Abi, Spencer & Pete! You guys are awesome!

28:30 rx’d

Had a great journey in Parma (IT) with coach Ferrari, Biasetti, Sisto and Potiron. Their professionalism and dedication to this sport, is commendable and does justice to the global crossfit movement. The best coaches for an incredible experience. Thank you all.

RX 95lb 20’20”

the quality of the course is of a high standard! their professionalism was perceived from the first minute. thanks to Marco, Fede, Vanina and Arianna.

I really like the flow of this workout. It’s creative without being ridiculous. Being that the loads are light (relatively speaking) and the reps on the double under are reasonable, I anticipate the bulk of this workout to be spent on the 18 legless rope climbs. Here are some scaling thoughts: Double Unders: I consider volume of the this movement to be high but, with the rep schemes provided, achievable for many. For athletes that have experience with this movement, but lack consistency, my first option will be to have them attempt to complete half of the reps or a mix of single unders and double unders to achieve the total. Potentially completing 15 sets of 9 single-unders and 1 double under attempt. For athletes that are new or de-conditioned, I will have them complete single-unders each round today. Push Press: I consider the intended load to be light, where each round can be completed unbroken or with no more than 1 short break. The first scaling option will be to reduce loads to achieve the goal followed by decreasing the reps, if needed. Legless Rope Climbs: I consider this to be a fairly high volume of this movement, even for high-level athletes. I expect this movement to slow the workout down quite a bit and challenge strength/muscular endurance. For an athlete that can complete legless rope climbs but cannot complete a rep every 45-seconds or so, I will reduce the reps. For other experienced athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the ascent. For athletes that cannot complete legless rope climbs but can do rope climbs with the legs, I will allow them to use their legs today and potentially have some athletes lower themselves in a legless fashion. For athletes that cannot climb the rope, I will utilize a combination of rope hangs and lying-to-standings or rope rows. For example, for each rope climb, complete a 0:05 rope hang and 1 lying-to-standing or 5 rope rows. For the lying-to-standings and rope rows, I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing these variations with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

Guys thanks for putting these together. I’ve been following strictly for a few months now. Substituting where I have to. Definitely love the smart programming

Fighting a head cold did some back squats and 150 du 30 push press at 85# 30 stict pull ups 11 and change m/49/175

I don’t have access to a rope. What can I do to sub??

16:19 RX

Inspiring, scientific, funny, this course is one of the best experience I've had in all my life. Thank you for your teaching to Federico Biasetti, Marco Ferrari, Arianna e Vanina!

Round 1: 180 single unders, 30 push presses 65 lb., 18 strict horizontal ring rows = 5:12 Round 2: 2 rounds of: 90 single unders, 15 push presses 65 lb., 9 strict horizontal ring rows = 6:08. Round 3: 3 rounds of: 60 SU, 10 PP 65 lb., 6 SHRR= 5:36. Total time: 16:56.

37:35 Rx I had a fear of failing the rope climbs every time even though it felt easy once I started. That fear slowed me down for sure.

M/49/6’6”/205 1x, 2x, 3x 180, 90, 60 single unders 24, 12, 8 push press 50# (1/4 body weight) 6, 3, 2 pull-ups 15:20

Scaled 3 RFT 150, 75, 50 single unders 30, 15, 10 push press @ 50kg 30, 20, 10 band assisted pull ups 14.14 min 👍

39:41 (feet on the last 2x ropes; hand tears on #16) ...too long on all ropes

Champions Club Scaling Notes RANT For the most part, I still kind of subscribe to the idea that a workout for the group should be simple enough to be understood without a whiteboard. For most of our peeps we'll probably keep the numbers the same each round. Doing the first rep scheme at 3 rounds would make stamina be an emphasis, and doing the last rep scheme at 9 rounds (is that math right?) would emphasize endurance more. That being said, the changeup is definitely a cool thing for an experienced athlete. I SHOULD TRY THIS AS RX'D IF: push presses can be unbroken if needed, legless rope climbs don't become too much of a rest station, and my forearms don't start bleeding from jump rope whip marks GROUP VERSION: probably 6 rounds of the middle one, but I might change my mind. FIRST TIME WITH CROSSFIT VERSION: use the last rep scheme and go AMRAP in 12-15 minutes. Singles are fine and disregard the 1/2 bodyweight thing. INJURY SCALE: Themes are - jumping, descending reps, mix of stamina and volume, easier as it goes, pushing, jumping again, overhead, pulling, death to the shoulders. Pick 3 movements from those categories and do a rep scheme that will have to be broken up after a round or two. WARMUP Handstand - overhead prep Squat - push press dip prep Hollow hold - overhead prep Jump rope - prep for the workout Insert thing you suck at GENERAL FEAR LEVEL: 6

Anyone else feel like the program is picking back up?

Loved the course! I learned a lot. Coaching staff was great. Chuck, Kelley, John and Kolin were fantastic. They were professional, passionate and personable. They know their stuff.

Would someone explain why body weight started to matter?

Warm-up for 191118: GENERAL WARM-UP Perform 50-ft. of each movement: High knees Butt-kickers Side shuffle Carioca Backwards running Inchworms Bear crawl Crab walk Standing forward leg swings SPECIFIC WARM-UP Double-unders 2 sets of 30-seconds of single-unders (with 30-seconds rest) 2 sets of 30-seconds of double-under practice (with 30-seconds rest) Legless rope climbs 2 sets of 6 reps of a rope row-to-chest 2 sets of 3 reps of a rope pull-up 2 sets of 1 rope climb negative 1 legless rope climb or workout variant Push presses Perform the following progression with a PVC: Dip and hold, 5 reps Dip and drive (slow), 5 reps Dip and drive (fast), 5 reps Push press, 10 reps - 5 reps with PVC, focusing on vertical dip and drive - 5 reps with an empty barbell, focusing on opening hips before pressing Build-up Perform 3 sets of 3 reps, increasing in weight. After set 3 perform 10 double-unders and ½ legless rope climb variation.

INTENDED STIMULUS . This workout is pure fun, man! You should come out of this workout feeling like one piece of FIT human. The mixed of high skill, light weight, and descending rep scheme is all there so that you get to that place. Before we go into the specifics of the movements, consider the rep scheme. It is all designed so that when you get to those last three rounds, you can push it. There will be no need to increase the speed of the movements. You will just be able to go from one movement to the other without stopping. If we set you up today nicely, you will understand why negative splits are the way to go. Now, let's get into the details. Don't worry about the first two parts of the workout yet; let's focus on those last three sets. You want to make sure you pick a number of reps, a load, and modification for the rope, that will allow you to go unbroken and fast in all those three sets. It is good to reach here, but very little. You want to be positive that you can get that unbroken. Take into account you will get there under both muscular and lung's fatigue. Look at the options below for some ideas on how to go about this. On the double-unders, practice the skill before your workout. If your capacity here is limited, remind yourself that the aerobic foundation combined with the excellent jumping mechanics that single-unders will give you will trump any other drill. Don't get too caught up on the skill here and go to single-unders if needed -multiply the number of doubles times two. The load on the push-press is meant to be light, you might be able to do 1/2 bodyweight no problem, but if it is not light, you are missing the point. For the rope climbs, try to preserve the stamina aspect of this workout as well as the strictness. Mixing leg-assisted rope climbs with modified rope climbs is a good idea. Track your time today. If everything goes well, the first part is a tad slower than the second, and the second is a tad slower than the third. This is an excellent opportunity to learn about strategy on workouts, pay attention to your performance here. A good challenge today is to get this done under 15 minutes, with each part lasting around 5 minutes. Have an awesome workout! OPTION 1 For time: 1 round of: 120 double-unders 24 push press 1/2 bodyweight 6 legless rope climbs, 12-ft. Then, 2 rounds of: 60 double-unders 12 push press 1/2 bodyweight 3 legless rope climbs, 12-ft. Then, 3 rounds of: 40 double-unders 8 push press 1/2 bodyweight 2 legless rope climbs, 12-ft. OPTION 2 For time: 1 round of: 120 double-unders 24 push press 1/3 bodyweight 4 rope climbs, 15-ft. 2 modified rope climbs Then, 2 rounds of: 60 double-unders 12 push press 1/3 bodyweight 2 rope climbs, 15-ft. 1 modified rope climb Then, 3 rounds of: 40 double-unders 8 push press 1/3 bodyweight 1 rope climbs, 15-ft. 1 modified rope climb OPTION 3 For time: 1 round of: 180 single-unders 24 push press 1/4 bodyweight 6 modified rope climbs Then, 2 rounds of: 90 single-unders 12 push press 1/4 bodyweight 3 modified rope climbs Then, 3 rounds of: 60 single-unders 8 push press 1/4 bodyweight 2 modified rope climbs