RX 25:35

23:01 (kipping pull-ups)

34:34 rxd. Chose larger sets to lower intensity and work on stamina a bit more. 10-8-6-4-2 on 30s, 7-5-3, and 6-4 on 15s and 10s. Alternated between pronated grip and supinated but started each round with pronated. Nice pump. 190/lvl40/69”

35:17

hand release push ups: 26:52

Completed 2019-12-03 Just did one round each of 30-60-90, 20-40-26, 10-20-30. Kipping pull-ups . 35:57

Scaled to band assisted pull ups 37'02"

RX 37:02

17'57''

29:22 rx That felt horrible...

Rx’d with Arm Extension Push ups 41:33

15:32 challenging. Squats are a fully belly exercise!! Don’t you forget it!! And, uh, push ups are a full shoulder exercise, too. 1 round of: 24 box pull-ups 48 box push-ups 72 squats Then, 2 rounds of: 12 box pull-ups 24 box push-ups 36 squats Then, 3 rounds of: 8 box pull-ups 16 box push-ups 24 squats

31:00

27:40 - Rx

36:51

M/ 45/ 135 lbs/ 5’-6” As Rx: completed in about 16:15. Slower than I thought but kept a decent pace throughout. About 30 reps/ minute for the workout. About what I was looking for. I was conscious that the goal in my mind was to push the pace a little but just as important was to hopefully keep a consistent pace throughout. No long pauses at all. Obviously this is a very high rep workout but knowing your body to not overdo any sets early on and allow you to keep pushing and moving. I did all pull-ups unbroken. Pushups I definitely broke up, surprisingly. Obvious take away is I need to work push ups more often. I actually felt the pushups a lot in the first 60 set but then I got used to it more. Squats were mostly a constant decent pace. I did stop a couple times to just shake the legs out for a few seconds and then back Into it. Good workout. Was what I thought it would be. Similar to Cindy but more limiting n that it is work based not time based. I liked it overall.

Butterfly pull ups True push ups (chest and hips touch the ground, hand released, elbow full lock out on the top) 48:45 Guys, who did this workout under 30 minutes, I think your push ups were like on this video: https://m.youtube.com/watch?v=ibRocQLzCH4

5’8” / 169 lb / 21 / M Rx’d 22:15

OPTION 1 For time: 1 round of: 24 strict pull-ups 48 push-ups 72 squats Then, 2 rounds of: 12 strict pull-ups 24 push-ups 36 squats Then, 3 rounds of: 8 strict pull-ups 16 push-ups 24 squats 24:57

23:15 Did on 9-24

Done after 191121, results there. 22:57 43/1.78m/75kg

22:16 rx’d

22:55 Rx

I looked into some of the studies referenced by the DPP and found a few interesting points. (1) Resistance exercise is more effective at decreasing HbA1c and insulin levels when done at higher intensity levels (75-85% of 1RM). Furthermore, most of the studies found that doing both aerobic exercise and resistance exercise is more effective than either of them alone. If only someone came up with a program that combined high intensity resistance exercise with aerobic exercise… The training routines done in the studies were all machine based, so leg presses, triceps extensions, curls, etc. I can only imagine functional movements would drive better results. As to why resistance training is so effective, one of the studies (2) posited: “Muscle mass declines at a rate of 3–8% each decade after the age of 30 [11]. This loss of muscle mass increases the risk of developing glucose intolerance and diabetes due to the fact that muscle tissue is the primary site of glucose disposal.” The DPP is described as (3) “Group participants joined a DPP Lifestyle Change Program that provided intensive training. Participants tried to lose 7 percent of their body weight and maintain that weight loss by eating less fat and fewer calories and exercising 150 minutes per week. Researchers met with participants individually at least 16 times in the first 24 weeks, and then every 2 months with at least 1 phone call between visits.” It’s a low fat, low calorie diet and a machine-based training routine. Amazingly, people were able to improve by 34% in 3 months. Training only twice a week puts this at about 24 training sessions. It’s remarkable to me that they were able to get such positive results with such a small amount of training and a suboptimal diet. (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6339182/ (2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010636/ (3)https://www.niddk.nih.gov/about-niddk/research-areas/diabetes/diabetes-prevention-program-dpp

32:40 .... I did half the pullups strict in each set. Pretty happy with that 😁

40/5'9"/185/M 40:30 Rx

31:13. At work, did kip pullups. A gasser, almost met pukie.

25:11 Rx

22:07 Rx M/44/6'2"/212

28:30 scaled Ring rows Scaled push ups (off of 30” box-still sucked) Squats That hurt worse than I thought it would!

24:30 (RX)

28:44. Rx strict push-ups and squats. Completed 90 reps in total for the pull-ups, starting with strict and then scaling to something more like scapular pull-ups. I squeezed my upper body and glutes and kept my feet together and tried to pull my chin as close to the bar as possible.

Finished in 20:50

20’13’’ rx

21:55 rx’d

42:20

38 mins - RX Should have scaled as this went on forever.

Rx 27:34

29:55 did 5x 6 -12-18 then 6x x 5-10-15 then 10 x 3-6-9 as rx

19:35 Rx'd Splits: 7:00 - 6:30 - 6:05 m/51/5'11"/200#

31:20rx’d all of those movements are my weakness. Good workout for me to do! Good job all.

33:10 rx

Subbed ring rows for pull-ups due to messed up shoulder. 18:45

19:34, option 3

35/5’9/195/M Rx: 21:32

I love all of the bodyweight pull-push-squat variations. Always makes for a solid session. Here are some scaling thoughts on this one: Strict Pull-ups: I consider the volume of this movement to be HIGH and the most challenging part of the workout, for many. For athletes that can perform strict pull-ups, but the volume of 90 reps is too high, I will reduce the reps to help maintain consistency and range of motion. For athletes that cannot perform strict pull-ups, I will look to use a different movement modification than the last couple of pull-up workouts. Based on my previous recommendations I will likely have athletes perform a toe-nail assisted pull-up, a piked pull-ups using a low bar with feet on a box, or an inverted bar row. In addition to the movement modification I will likely reduce reps as well. Push-ups- I consider the volume of this movement to be high. For athletes that can perform push-ups, but the volume is too high, I will have them reduce the reps to help maintain consistency. For athletes that cannot perform push-ups, I will have them perform push-ups with a band attached to a pull-up bar and the looped just above the hips or push-ups from the knees today. Along with these movement modifications I will reduce the reps as needed. Air Squat: I will have nearly all of my athletes perform this exercise as prescribed. I will reduce reps for athletes where the volume is too demanding and still focus on achieving the best mechanics possible through a large range of motion. In some special situations, I may reduce the range of motion or squat to a target to keep mechanics sound.

17:43

Rx’d 18:44

17:50

26:25 Rx

Aquecimento foram 10 minutos de técnica Snatch. Os stricts pullup foram o maior desafio, séries de 5/3 reps.. um ótimo treino para esse período próximo do final do ano. Em um time cap de 20' faltaram os três últimos rounds RX'D. Em uma sequência de treinos em uma predominância no volume de movimentos que empurram estão me surpreendo e mostrando como treino ar nessa linha de pensamento.

M/35/5'10"/190 Rx'd 20:49

I think I had an eureka moment today as a CF trainer that I want to share with this community, my community. Recently started Mentalitywod program. This I did because I acknowledge that I had reached a decent level as a pysical position trainer, i.e., I have become somewhat good at teaching, observing, and correcting human movement patterns. Had I to present a measurement to you regarding to how much so, it would be a subjective one, but regardless, it came to be sufficient for my curiosity to wander out of the pysiological chamber of the fitness castle into the mental-heart chamber. And after opening the door, curiosity started looking at books on the subject, their covers, the smell of the lofty and dark room, the weird ceilings, and after feeling safe there, started opening them, and not always one by one. So she started to use time, to divide her concentration efforts wisely. MentalityWod gave me, Blas, an exercise, and the general idea, was to go and teach a class without a plan. As I am already good enough to do it, I tried it, as it was supposed to give me valiable information on specific strategies I recoil to when face with a challenge. As you may have notice, I have a tendencie to fantazise. Fantasy is a way of handling struggle that left uncheck can make you avoid big conversations, big opportunies, big trainings, and more. I did the exercise today, and it resulted being a great class, as I was open about the exoeriment with the clients, and they are awesome. . After class ended I am here still in the same place, like rooted to the ground, having not eat a thing, not exactly awaken and nit exactly hungry, and certainly not asleep. . I was going into a regular rambling I decay into, about rules, and how its not rules that matter, but the purpose behind them, but this time, under the light of the new self discovery, I tried something different. . Let me not indulge into rambling and actually dig up something more useful. . I then dig up a story of rules and how in greece probably too, some kid came up with a good way of measuring circles out of a piece of long grass. The flexibility in grass was more allowing to the thing behing measured, a quarz column’s circumference. . Then I decided to dig up the name of that kid, so i got into research. I found a very cool article on the actual history of “measurement”. . I was reading it when generosity came into me and told me, go share that with your mission group. They will appreciate it. And who knows what will happen next. . Here you go. Hope its inspiring for you too. . https://plato.stanford.edu/entries/measurement-science/

26:37 Rx Got a little Lightheaded a few times but got it done! 😓 💪🏻

52:52 rx'd 14:23 21:11 17:17 Not so great with the pull-ups and squats. Push-ups felt great though. Crazy pump throughout my upper body and mainly my arms.

21:55 rx’d

Done in 26min 38 sec

RX. 22:08.

Rx’ed 16:22

14:34 - kipping pullups 5:02 4:41 4:51

28:16 RX+ (Hand-release push-ups) 8:52/10:08/9:14

Juan's option 1 - 20:58

RX 28’06”

19:51 Rx

45 min. Rx Form was spot on! Was able to do bigger sets of strict PU @ the end. Sets of 3 to 5s. I did a lot of toy tossing, training and wrestling with my 2 working dogs in between sets! They needed exercise too! 3 birds with 1 stone! 😂 I’m ready for work & they’re ready to nap! 😉

1x 20,40,60 2x 10,20,30 3x 6,12,18 27:21

29:01

18:39rx Male 45yrs 157 5’9”

M/45/6'2"/180# Golfer's elbow still not liking strict pullups so sub'd ring rows the rest as rx'd 26:11

6’2” / 39 / 205lbs 25:35

27'58" Rx

34 min

Loved this! 32 mins or so!

Oh wow!

M/44 Banded Pull-ups ~40 push-ups on knees during the 1st round 18:56

Rx 23:05

Used Juan’s first option of scaling, subbed inverted row on smith machine for pull-ups. 1 round: 24 rows 48 pushups 72 squats 2 rounds: 12 rows 24 pushups 36 squats Didn’t have time to complete the last 3 rounds, only had about 15 min to get this one in today.

30'53''

30:47 RX Cruddy last couple days 😕

Scaled to band assisted pull ups 27.31 min ...😅👍

25:26 RX.

Brilliant cool down. 18:41 rx

M /175cm /74kg /39yo As rx 24'42"

19:23 Rx’d

Rx 9:58 20:03 29:56 m/49/175

M/49/6’6”/205 Pull up progression / Push up progression / Squats 1 x 18 / 36 / 54 2 x 9 / 18 / 27 3 x 6 / 12 / 18 22:06

31:21 RX Rnd 1 - 9:55 Rnd 2 - 10:41 Rnd 3 - 10:45

25:33 Rx

Rx：21'40''

Time: 34:04 min

191122 RX 16:58

Time: 27:15,24 Round 1 - 08:27,98 Round 2 - 09:14,91 (using band for pull ups) Round 3 - 09:32,35 Rest 1 min before starting next round. Question: Does the workout have to be done in order given, or can it be split up as long as the total reps are done? Round 1 - 10pull ups, 10 push ups ( or do you have to split it up 10 pull ups, 10pull ups?)

Champions Club Scaling Notes RANT Stamina is the name of the game here, and I would not feel ashamed to complete this as is in just about anything under an hour. New athletes will use lots of breaks and split up the reps and experienced athletes will get more "cardio" out of it. Also, I might go with Ricky Reps on the pull-ups over ring rows; since there's a ton of them and the timer is not an issue, just spend some time doing what you can from a pull-up bar without a band then move on to push-ups. I SHOULD TRY THIS AS RX'D IF: I can do 8ish strict pull-ups in a row FIRST TIME WITH CROSSFIT VERSION: Use 9 rounds of the last rep scheme. GROUP VERSION: Ricky Reps on pull-ups, snake up the push-ups (alternate order to make more space on pull-up bar if needed). Keep the squats as is but add the stipulation that they cannot be broken up or the workout is done. INJURY VERSION: themes are - stamina, easier as it goes, pulling, midline fatigue, pushing, squatting, bodyweight. Pick 3 movements that fit one of those categories and use high reps for something that will last around 20 minutes WARMUP Since these are 3 simple movements that you don't want to fatigue all that much, pick a bunch of things you suck at to practice for the warmup GENERAL FEAR LEVEL: 5

INTENDED STIMULUS . Oh boy! Remember 191118? This is similar, but the stamina requirements here are far more significant (another way of saying this is a lot of push-ups). Whatever you learned that day will come handy here. Check your notes from that day before addressing this workout. The time domains here will be quite similar, even if it does not look like it initially. If your time on 191118 was more on the side of the high 20s, consider scaling more today. It is common not to scale skill workouts just because we have the skill. However, having a skill and having capacity on that skill are two different things. Scaling is tailoring to both. That said, the strategy to decide scaling today is the same. Look at the last third of this workout. Decide on a number of reps for each movement for which you definitely could do three rounds unbroken when fresh. Because this is a stamina piece, when you get to that last part, you might not be able to get these three rounds unbroken, that's fine. In all realness, you most probably won't. However, the numbers of that last third should be absolutely manageable when fresh. If modifying any movements, prioritize strictness and positions. Using a box/bench for pull-ups and push-ups is a good idea. As with any stamina piece, you want to break often and early, keep moving, and never get to failure. As with any Cindy piece like this one, give these foundational CrossFit body-weight movements all the love you can by committing to excellent mechanics! Express your virtuosity! OPTION 1 For time: 1 round of: 24 strict pull-ups 48 push-ups 72 squats Then, 2 rounds of: 12 strict pull-ups 24 push-ups 36 squats Then, 3 rounds of: 8 strict pull-ups 16 push-ups 24 squats OPTION 2 For time: 1 round of: 24 box pull-ups 48 box push-ups 72 squats Then, 2 rounds of: 12 box pull-ups 24 box push-ups 36 squats Then, 3 rounds of: 8 box pull-ups 16 box push-ups 24 squats OPTION 3 For time: 1 round of: 18 box pull-ups 36 box push-ups 54 squats Then, 2 rounds of: 9 box pull-ups 18 box push-ups 27 squats Then, 3 rounds of: 6 box pull-ups 12 box push-ups 18 squats

Warm up for 191122: GENERAL WARM-UP 2 rounds of 45-seconds of each: Row PVC pass-throughs Dumbbell bent over row Lunges *Increase load and pace in second round. SPECIFIC WARM-UP Pull-up 2 sets of 5 jumping pull-ups 10 scapular pull-ups 1-3 strict pull-ups Push-up 5 elevated push-ups 1 tempo push-up (5-sec down, 5-sec hold, 5-sec up, 5 sec hold) 5 push-ups Squat 5 squats with heels elevated 5 narrow squats 5 wide squats 5 air squats Practice round: 1 strict pull-up 2 push-ups 3 air squats

Globo scale:as rxed. Super Strict pushups or hand release pushups (US Army standard). Squats done prison style with no arm swing.