CFWUx2 5*40lb db lunges
23:30

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211214/
3 rounds for time of:
30 GHD sit-ups
30-m lunge with dumbbells
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments./
22분51초/
화요일 저녁와드

12:30 for Acevedo's option 1: 4R 20 GHD, 20m walking lunges with 5 gallon drums. Thanks to everyone that contributes the scales, options and, warm ups. It really is much appreciated.

For me i have issues with high volume trunk flexion, same to TTB and GHD sit ups. So i had to brake them up in sets of 5. I finished 16:24. Alternative for GHD SU is straight leg sit up to target the hip flexor also. If the lunges are easy for most go frond rack or even overhead. Challenge yourself and find weaknesses. PS. Make sure your class warm up included VMO warm up. 

13:14
Rx’d

10:59

10:38 rx. Should’ve taken a quick break on ghd round 1. My quads were on fire round 2 and I broke the sit-ups 10-8-6-6
then it became all lungs toward the end of each round of lunges. Legs felt unsteady at first but strong at the end. 
early morning WOD with Jay. He got 9:10 scaled to 20 ghd to pll. and 35lb dbs

17:14

I did option 2: 30 parallel GHDs using a bench (dumbbells with sandbags on them really tore up the top of my feet!) and 30#Dbs in sets of 10 feet. Good burner. 
5’56“
5’41”
5’55” 

As rx’d, 9:27.

GHDs mostly unbroken.  Paused after 20 in rounds 2 and 3.  Did lunges out and back 15 meters – unbroken in rounds 1 and 3. 
Broke briefly in round 2.

46m/5'10"/180

Fiz o level 2 em Porto Alegre dia 14 e 15 de dezembro e foi sensacional. Muito obrigada aos coaches envolvidos Victor, Ricardinho, Pablo e Gabriel. Muito profissionalismo e amor em cada palestra e explicação. Vamos em busca de virtuosidade! Obrigada

4 rounds
20 GHD situps
20m lunge 50# DBs

12:30

3 rounds:
30 inclined bench sit ups
30-m lunge with 20#dumbbells
11:14m

I love bacon!

7:55

Late Post: Had an amazing time in El Paso with Gene and Lisa. Great and humble people. Loved the seminar.

I'm gonna have to add a bit more bacons hehe

What a great weekend in South Africa!! Words are not enough to thank Jobst Chad n Candice for this two amazing days. I learnd a lot from you guys. You rock SA team. Thank you and hope to see you again. 💪💪💪 

M/35/5'10"/190

Rx'd 10:36

12:45
20 lb incline situps
40 lb dumbbells

13:34 scaled to 20kg dumbells

43/1.78m/75kg

13:30 rx

5’8” / 169 lb / 21 / M

Rx’d 9 min

10:10 rx’d

3 rounds
30 hip thrusts with 45# barbell
30m lunge with 35# dumbbells
10:52

Did hip thrusts, can’t do most ab stuff due to DR. Front-racked the lunges, which certainly helped with posture and form. Burnfest indeed! 

Short on time, so did a quick warm-up and jumped in.
3 rounds of 
30 AbMat sit-ups
Driveway to tree lunges with 40-lb DBs

Groin and glutes were feeling this!

Bake time and temp for the bacon/jalapenos? Any suggestions?

Rx’d 10:11

Used 30 for DB’s, abmat sit-ups. Wanted to move quicker. 
10:28

14:18 Rx 

12:04 rx

Abwheel x30 & 45# DB

20:37

What a spectacular weekend at CFHQ for the MDL1. I learned so much and met so many inspirational people. Thank you!

Completed 2019-12-17
12 minutes with 35 lb dbs

9:58 (rx) lunges holding dumbbells at shoulders 

7:52” RX

34/m/185
17:55
Round 1
Rx
Round 2-3
Abmat sit-ups

Had the best weekend in South Africa JHB!!! Thanks for the awesome coaches Chad,Candice and Jobst for all the awesome lectures! Keep inspiring the people because you sure inspired me! Thanks yet again.

Thank you to all the coaches (team South Africa) you are all very dedicated in what you do and a true example of the sport and everything that goes part with it!! Ive learned alot from all 3 of you and you truely gave attention to all 34 participants! Good luck to everyone with future plans and I wish all of you success and the best in life!! Thanx again Maretha. Xx

What a great weekend was that in new Delhi india at crossfit himalaya. Coach MIKE and COACH vijay is brilliant, technique to teach us about fundamental movements was outstanding. 
I just want to say that please increase the days coz 2 days isn't enough to learn. I wish this will be noticeable in future. And I am happy to join CrossFit community after 8 years of bodybuilding community. CrossFit is the true meaning of Fitness. 

10:40

https://youtu.be/4UWGZrSQCAU

Fly all the way from Indonesian to Singapore and having a great weekend with all of the great people.. Thankyou for the knowledge! Learned so much from this L1 course from our awesome instructors (Juria, Uriel, McCoy and Paul) You guys are amazing! #teamindonesian #indonesian

The MD-L1 at CF-HQ was more than amazing. Listening to Coach Glassman in person was not only inspiring but awakening. Thanks to Julie, Katie, Joe, Pat, Wes, Zac, Hollis and all the people involved in such an amazing weekend. DDC, make some room for me

RX-ish! Didn’t have time to measure out the distance perfect, but it felt far. 🤣 I alt. between holding the DBs at my side & in the rack! My elbows were sore from something & my warm-up was cut short due to needing to WOD & get to work! The rack didn’t feel comfortable like normal! 13:50 

50 lb DB lunges 30 yards
20 v-ups
12 pull ups

9:45

6:26

Enjoyed this one a lot
6:32
30yds instead of meters
40lb dumbell

Absolute professionalism from Jenni Orr and Santi this past weekend at the Okaloosa CrossFit course in FL. Met and made friends with amazing athletes from all over the area. Super stoked to put all this knowledge into action. Thank you!

11:55 Rx

7:36 
Hotel scale, ass on bench, feet under DBs for GHDs, felt comparable in terms of ROM, angle makes it a little easier though.
Lunges as RX'D

WarmUp:

10 Cals airbike
Rest 30" 
1' Plank
Rest 30"
400m Row
Rest30" 


Brazil/ country

RX: 15'
Terceiro round as pernas cansaram para fazer o GHD rápido. Lunge sessões de 15m 

Rx’ed 
9:17

16'45" rx

3 RFT 
30 abmat sit-ups
30 m lunge with 35# dumbbells 
8:17

7:28
3rds
30 incline sit-ups (10# ball)
30m walking lunges (35# DBs)

35/5’9/195/M

3 rounds:

30 Abmat sit ups 
30 lunges (barbell 100lbs) 

7:47

11:19 - Rx
Home made GHD, box and barbells for foot holder on the rig. 4 x 25ft sections

M/34/175lbs

12:37 RX

12:07 
Did a scaled version with GHD sit ups to parallel and 16m of walking lunges with 50lbs each hand.

14:27 Rx
m/51/5'11"/200#

9:39 Rx

The lunges where much harder than I expected...

Rx’d
17:30

9:20, scaled with decline sit-ups and 40# db's.

13 minutos of sweat and shame

The L1 seminar in Chicago was great! Pablo, Andrew, Luke, Jess, and Kolin were all very helpful and knowledgeable. They kept everything fun and interesting. Great staff and fun seminar. Thank you all. 

12:08

Pablo, Andrew, Kolin, Jess and Luke were a Chicago dream team. The whole weekend was an incredible learning experience and I can't thank the coaches enough for the time and energy they gave all of us - CrossFit strikes again with the best of the best.

M/45/6'2"/180#

Rx'd 
9:58

33lbs dumbbells
9:24

12:00 RX... 25ft. Increments 

Thank you to the L1 staff in Chicago (Jess, Andrew, Kolin, Luke, and led by the irrepressible Pablo) for an outstanding learning event.  I appreciated how you made the lessons fun, while ensuring that the key points of each session were clear.  Great step on my CrossFit journey by seeing impactful coaching by the L1 staff in action.  Also, a thank you to Neal and CrossFit CE for their hospitality and a great box for the course.

The CF-L1 seminar in Chicago this weekend was incredibly informative and humbling.  I am certain all seminar staff are incredible; however, Pablo, Andrew, Jess, Luke and Kolin... WOW!  Thank you for challenging us while also making the course fun!  Top-notch coaches and presenters!  Hope to see you guys soon for my CF-L2!  :-)  Cheers!  Teala 

CrossFit Level 2 course in Cookeville, TN at the legendary CrosFit Mayhem was nothing short of sensational.  As always, the level of professionalism, and demonstration of subject matter proficiency was displayed at the highest level.  All 3 seminar staff instructors provided top notch feedback and you can tell their mastery of the foundations resonates through their genuine passion for helping others in the community. Truly ambassadors of the methodology!  Hats off to 3 of the best CFHQ has on  staff-thanks again Chuck Carswell, Lindsay Andrew, and Natosha Willhite-Haydock.

With 35# DBs
13:15

Learned so much this weekend, while having a great time with an awesome group! Andy, Cody, Greg, James, and Jen were super knowledgeably and great leaders! Thanks all. 

10:56
GHDs
20# db

I had a great time this weekend in Chicago with an amazing group of fellow athletes and coaches Pablo, Andrew, Luke, Kolin, and Jess.  Educational lectures, challenging workouts, and a tough "celebration of knowledge." 

3 RFT

30 hanging leg raises
30 alternating DB lunge (22.5kg)

12.53

Option 3, 10:25

9:50
Rx

14:45. Each round of GHDs completed 20 full sit-ups and then 10 to parallel. Rx DB lunges.

M/49/6’6”/205#
4 rounds for time of:
20 AbMat sit-ups 
20 m lunge
50 m farmers carry, 20# dbs 

2 rounds in 5:20
Stopped work out after slip and fall on ice
Left knee tweaked

I had the most amazing weekend with the team from Crossfit Jozi!! Thank you Chad, Candice and Jobst! Your absolute passion for crossfit and coaching is truly awe-inspiring!! Hope to see you all soon! Cheers

I had such an amazing weekend and learnt so much from our very own SA team I cant wait to kick off a great relationship with crossfit thanks TEAM SA 
#southafricancrossfit is thriving 

What an amazing seminar in Delhi! Thanks to Coach Mike & Vijay for all the learnings throughout the weekend. You both are amazing & inspiring.

Thank you for a fantastic seminar, great team of Federico, Nat, Carlos, Emily and Jane, which in addition to learning a lot with them, made it very fun. Unforgettable weekend.

What an epic weekend in JHB South Africa. It was an amazing weekend. Learnt so much from Chad and his team!!

Thank you for the great weekend Team South Africa - Chad, Candice and Jobst. You guys made it fun and enjoyable! Awesome group of people who did the Level 1 course with us.

Thanks to Kat, Wes and Drake for coming to Berlin, teaching the L2! What an experience. Makes me proud and humble to learn more and practice more to become as good as them one day!! Love it! L3 next (hopefully)..

Vielen Lieben Dank am alle Teilnehmer den Level 1 Kurs @BullsandBears, es war mein letztes Seminar in diesem Jahr und es war ein gutes!

13:03 rx’d 

Amazing weekend in South Africa. We had the best team (Chad, Jobst & Candice) Thank you guys! 

Shout-out from South Africa! The weekend was AWESOME! Thank you Chad, Candice and Jobst for for sharing so much of your knowledge with us. 

Great weekend, lots of fun and we were lucky to have the 3x most amazing Instructors. Chad, Candice & Jobst, thank you so much for everything you did for us this weekend. 🏅 

Jobst, Chad and Candice, thank you for a fantastic weekend in JHB. What a professional job you did! Personable, approachable and knowledgeable. 
The kind touch for my birthday was very special. 
We are looking forward to applying all you have taught us and coming back for more soon. 
Love from the Zimbos. 
Kerry and Dawn

The most incredible weekend in South Africa! I cannot thank Chad, Candice and Jobst enough for the invaluable coaching and lessons. This is a truly special and inspiring CF-L1 coaching team. I am excited to apply the knowledge learnt to improve my fundamentals and training and to work hard at achieving virtuosity. Thank you to SA team! 

RX:9‘02’‘

Awesome weekend at New Delhi, India. Mike and Vijay were both very knowledgable and great fun to learn from! Also got to meet and workout with some great people. Cheers guys!

Phenomenal experience with all the instructors, Pablo, Andrew, Jess, Luke and Kolin. Thanks for coming out to Chicago and teaching us about a lifetime of fitness. Wish you all the best in your future endeavors! 

Champions Club Scaling Notes

RANT
It's important to look beyond the "code" of the movement - as Carl Paoli would say - and look 1) the general movement patterns and 2) what we want to get out of it. I don't think regular sit-ups are a good sub for GHD sit-ups; I think L-sits or strict knees to elbows are better. Lunges can be held wherever you feel like you need to most work. Just know that holding them in a front rack position will make your torso be more upright, which makes it harder to keep the knee from coming forward.

PURPOSE: stamina. Muscular fatigue should be a factor here and make us rest

TRAINING SCALE: I kinda want to say "as is" but the 3-round prescription kinda assumes certain things about the movements - particularly load and range of motion. So I might say AMRAP this thing. I haven't tried it out yet, but I wouldn't be opposed to saying like 15 or 20 minutes. 

PRACTICE SCALE: cut the range of motion on GHDs, lighted up the dumbbells by a lot or even empty, then go 5 rounds as listed.

GROUP SCALE: strict knees to elbows/L-sit sub for GHD. AMRAP for most.

NEW TO CROSSFIT VERSION: check the practice scale, and sub the GHD as listed in the group

INJURY VERSION: pick two movements that will fatigue the same general part of the body in a different way (ie. pull-ups and push-ups/push press) and go at them for 15 minutes

GENERAL FEAR LEVEL: 5

30-20-10 (reps/m) 
7:44 (15kg)
팔 수술 후 81일째 
크로스핏힘 강경택 45세/180cm/90kg

Thank you for an amazing course in Chicago! It was extremely well run by an amazing team of instructors. I learned so much from you all! 

Sorry, typo! Jess not Jen!!

What a great weekend in Chicago! I learned so much and enjoyed every second of the L1 course this weekend. Thank you Pablo, Andrew, Luke, Kolin, and Jen! You were an amazing team and I hope to run into you guys again some day! Jojo

Warm up for 191216:
GENERAL WARM-UP

Row 100 meters + 30-sec high plank hold + 10 active Samson
Row 100 meters + 30-sec side plank hold, left + 10 controlled air squats
Row 100 meters + 30-sec side plank hold, right + 10 walking lunges
Row 100 meters + 30 banded good mornings + 10 straight-leg sit-ups

SPECIFIC WARM-UP

GHD sit-up
10 sit-ups with a medicine ball (*scaling option)

3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Lunge with dumbells
1 set of 10 slow and controlled walking lunges
1 set of 10 walking lunges with dumbbell in goblet hold
2 sets of 6 walking lunges with dumbbells followed by 3 GHD sit-ups
*Set 1 with a light-to-medium weight, and set 2 with intended workout weight.

Globo scale: if you have a GHD, Roman chair or can MacGyver together a GHD (sit perpendicular on a bench with feet under dbs, do a situp and get as low as possible without hitting your head, a Swiss ball with the dumbbells works in a similar fashion).  If this isn't practical do 30 weighted abmat or incline situps.  Obviously scale back or do abmat situps if you haven't trained GHD situps recently.   For lunges, 30m is about 100ft, so 4x25 feet or 10x10 feet will work.

INTENDED STIMULUS
.
This is a burn fest! Expect that, and expect to be able to tolerate it. This workout will demand a lot from your core. The sit-ups will work your abs and your spine flexing capacity, while the lunges will reward keeping the pelvis and vertebral column aligned and stable. Thanks to the sit-ups, the muscles that pull your thighs to your belly and vice-versa will be pretty shut --i.e., hip flexors. On the other hand, the lunges will shut the muscles that extend your legs and your hips. So yes, trunk overload is coming. Today the number of reps per set is significant. This means we want to reach the limits of your muscular endurance. However, we don't want you to go over it. That only slows you down. This workout is an excellent opportunity to play with reps, load, and range of motion in your scaling. Try to get yourself to that threshold point. If the thirty GHD sit-ups will create muscle fatigue in the first round, decrease range of motion or redistribute reps. AbMat sit-ups are a perfectly valid option here. For many athletes, the range of motion of lunges is challenging. If this is your case, don't load them. Do them unweighted and prioritize range of motion, add some farmer holds to each round if you want. Check out our options for ideas! Let it burn!


OPTION 1
4 rounds for time of:

20 GHD sit-ups
20-m lunge with dumbbells

♀ 35-lb. DBs  ♂ 50-lb. DBs

Scaling reasoning: the skill difficulty and load has been preserved. The workload has been reduced by ten reps on each movement (a little more than 10%). The number of rounds has been modified to allow athletes to maintain a solid pace, and high power output. Choose this option if you can handle the weight and the skill for the RX, but the anaerobic capacity (the muscle fatigue) would be too great for 30 reps (meaning more than two breaks per set).

OPTION 2
3 rounds for time of:

30 AbMat sit-ups or parallel GHD sit-up
30-m lunge with dumbbells

♀ 30-lb. DBs  ♂ 40-lb. DBs

Scaling reasoning: the volume of reps is kept. The range of motion on the sit-ups is lower, as well as the load. Both modifications aim to a similar workload reduction on each movement. Choose this option 1 is not for you, and you think you can get this done with around one break per movement per round.

OPTION 3
4 rounds for time of:

20 AbMat sit-ups 
20-m lunge with dumbbells

♀ 20-lb. DBs  ♂ 30-lb. DBs

Scaling reasoning: this is a combination of options 1 and 2. There is an overall reduction in load and skill. Choose this option if neither of the previous options is for you.