CFWUx3 backward roll on rings (not to support)
2:57 row

Progressed up from option 3 to option 1 using a bar slipped through the rings and then a strap slipped through. Not enough depth for swings. I managed to get up to support with bar but not rings. Inverted tuck pulls were difficult.

2:56 sub 25 sdlhp@22.5kg + 25 burpees

practices back holds on chairs (at home)

Not a chance! Subscap. hurts when trying to simply do a strict muscleup. Did a couple negative reps. Almost did one with a band but my fear of pain limited commitment so I did 4-5 sets of 1 pull to front lever+1 skin the cat+1 brief front lever+skin the cat+single leg front lever each leg+skin the cat

2:31.6 last time 2:31. Hiked 5 miles yesterday and hammies are feeling the ghd today. 

Done

2:45.5

2:18.5 on the 750m row. Anyone else's forearms hurt from practicing the back roll? I used a band across the rings and did a total of maybe 10 repetitions as practice. Same thing has happened before. Want to know what I can to do practice this skill without upsetting my forearms every time. Feels like the bone got twisted or something.

M/36/165

I was able to get one back roll to support. Much, much harder than it looks. And quiet intimidating too. Glad I didn’t give up. Shoulders and elbows are hurting a bit today though. 

Biked 1 mile on 2:16 (no rower available). 

Practiced a lot of ring movements
2:38 row
Last was 2:34

Experiencia brutal en Santander. Chad, Candice y Jose hacen un gran equipo y explican todo con mucha precisión y haciéndolo todo muy fácil. Además, Chad nos hacía las clases muy divertidas con sus chistes!

How does the hypertrophic response differ between men and women?  Telling women muscles are going to get larger is a tough sell. It would be awesome to get a more scientific reaction to hypertrophism (is that a word?) between sexes.

Great weekend at Metronome Crossfit in Prague! First ever CF-L1 in Czech republic! Awesome Instructors, great group of people I really enjoyed it!:)

Pratice Rings
5x5 tuck body row
5xmax l sit hold
5xt skin the cat
Row time 3:18

First I did my benching for Tuesday: 5 reps of 40/50/60/70/80kgs

Then I did some skin the cats on the TRX (no rings available), then I did some bar backward rolls.

Row subbed for 600m run: 2:12

44/1.78m/77kg

750 meter row 2:35

El curso CFL1 en @mobiuscrossfit Cancún fue simplemente !GENIAL!
wow aprendí muchísimo: teoría, práctica, pláticas, fundamentos, movimientos, drills, nuevos amigos, por qué esta comunidad se hace más grande y que el tubo de pvc puede ser más pesado de lo que parece : )  

Ojalá el curso hubiera durado más tiempo :(
Gracias totales mis coaches: Tefy Escudero y Carlos Andrade  : ) son lo máximo!  ¡Se merecen un monumento en la entrada de los crossfit HQ!

" CFL1 course at mobius crossfit was just great. Life-changer for me.
omg! i learned a ton of new things: theoretical, practices, talks, fundationals, movements, drils, new friends, why this community is going bigger, and someway the pvc pipe could felts heavier haha.

I wish it was longer (more days to learn) 
Thanks a lot for my coaches: Tefy Escudero & Carlos Andrade.  YOU ROCK !  
they really deserve a monument at crossfit hq entrance  LOL!


I hope i´ll see you soon
Best Regards

"Get Better Every Day".

Best regards
Julius (the professor)

Row 750 for time:
=2:39

I've been practicing for about 2 hours and finally I made it on high rings! I'm fired up and proud of myself I didn't give up and kept trying. I watched tutorial on youtube from Dogtown Crossfit and used all the drills presented in the video. 

Row 750m 
time 2:12,7
avg 34 s/m, 506W, on damper 7.

It was such a great day. 

I was ready! Yesterday, I did a slow & easy mile run & then, lots of stretching & OH work. Woke up feeling great!

Love Carl Paoli’s videos & PMC’s Dave Durante! The guys know their gymnastics & can teach it incredibly well! Did a bunch of banded back rolls & skin the cats. One skin the cat to get up & then, a back roll for multiple sets! I need to try with a smaller band & then, I’ll be ready to do it free! Horseback rode before work so I’ll do the 800m sprint later! 

This ring workout wasn’t gonna happen in my cluttered shed with low rings. So
4x5, 1x10 bench press
145-145-145-145-130#
3x10 bent over rows, 53# kb
750m row in 2:50.5 (pr, since I’ve never done a 750 before!)

2:21.9 Rx 

M, 40yo, 200lbs
Tough to get my head around roll to support! Did some negatives and MU transition work.
Rowed 2:26.4, damper at 5

Genial fin de Semana en Greywolves Crossfit Santander!!! de la mano de Candice, José y Chad!!!

Rx 2:31.5, got a few banded backrolls in thanks to Juan's video

Totally  changed this up. 
30-20-10
Ring rows
Ring dips. Then
75 sdhp 45lb bar (sub for 750 row)
14:27 total. 

M / 172cm / 81kg

750m row = 2.29.9 (3s PR)

Practiced inverted burpees, freestanding handstands, handstand walks, back & front bridges, & tried to stretch my sore & tight hamstrings. 

50 burpees 2:51

I would be interested to know if the application of the eccentric contractive elements could be used to design more effective rehabilitation exercises, and subsequent better results.

M/19/161#/5'8"
Attempted movement several times just couldn't get the hand placement right 
2:58 rx

55 YOM 5’6” 218.3

Scaled
3 rounds
lying knee to Elbow X 5
push ups X5
balance Ball pikesX5
wheel extension X5
30 sec half Moon Balance planks

For Time RX’d

750 M Row

3:16

Not enough clearance for the whole move. Practiced elements (tuck pull-ups, backward roll, forward roll, ring support) for 20 minutes, then 30cal elliptical in 2:54 (too slow!).

750 meter row - 2:32

Rachel: 750 m row - 4:35

Did a bunch of inverted ring rows and skin the cats. Then tried some banded pull-overs with 3 successful reps. Fun to try new things on the rings.
Row in 2:27.7 - 4 second PR from 200209.
m/51/5'11"/200#

i have never been able to do one of these! I get close but it always ends up feeling like I need the strength to bicep curl my bodyweight. I haven’t tried in a very long time so I’m looking forward to doing this. 

Also,

Is it just me or are the WOD comments from 2019 not showing up for others also? I see only a few of the most recent comments on each WOD but most are missing. Anyone? 

RX 
6 Backward Roll

WOD
800m Air Bike 

1’56”

We had an awesome first ever CFL1 in Prague, Czech Republic this weekend! Thanks to all the participants and the team!

Movement is a lot harder than I anticipated, will row later today

El curso fue genial, superó con creces mis expectativas. Muchas gracias a Chad, acá dice y José por su ayuda y por hacerlo tan ameno.
🇪🇸🇺🇸👏🏼

Subbed CF Mayhem WOD 200217
1) Snatch 5x5 at 75% E2M. I completed 5x5 squat snatches E2M at: 45#, 50, 55, 60, 65.
2) Metcon for time:
100ft DB lunge walk pair 35# DB
21 burpee pull-ups 
100ft DB lunge walk 35s
15 burpee pull-ups 
100ft DB LW 35s
9 burpee pull-ups 
100ft DB LW 35s
Completed Rx in 20:26.

Incredible instructors and incredible group of crossfit athletes. In two days we have learned a lot. Totally recommended.Crossfit España a tope!!!

The backward roll to support was tough. I can roll about 80-90% but then can’t keep my hands in front of me and can’t get to the dip. When I use a band it saves me, but I don’t know how to train that. I tried to do a forward roll from support and can’t even get past the tipping point.

750m row:
2:22.2 (2.6sec PR)

no access to rings this morning and my gym doesn’t have a pull-up bar that goes straight across to practice skin the cat. So I took someone’s advice on here and practiced inverted burpees
row: 2:57 

CrossFit Seminar in Lyon!  Je me suis tellement amusé !  

2.27.9 Rx

increible Fin de semana en españa! Gran level 1 de la mano de unos profesionales en esto! Muy agradecido por todo el trabajo a darle duro ahora!
thanks to the SA coachs ! Y al gran jose!
#CrossfitEspaña

Hola!!!! Este fin de semana he participado en el curso CF-L1 de Santander y ha sido muy grata la experiencia. Los monitores Candice, Chad y Jose han organizado y dirigido la formación de forma excelente, muy interesante y amena de principio a fin. Las explicaciones de Candice y Chad y las demostraciones de Jose muy, muy buenas. 
Este fin de semana se han formado 18 entrenadores muy top. Gran grupo!!! 😉

Santander was Great!!! Participants are insanely cool and my team made the weekend a great experience.

banded.
row：2'33''.
https://youtu.be/MReV0GwDL50

This is an interesting discussion and I look forward to the future articles. 
And my hands? No change in size.

Globo scale: if you don't have rings or a TRX at your globo or garage, or don't have clearance  (overhead space or the Globo won't allow you to do this for "safety" reasons), then practice inverted burpees to handstand, skin the cats on the pullup bar, and shoot throughs on parallelettes (can also be done with two benches or boxes) .  For the row, sub a 600m run or 40 calorie assault bike If without a rower. 

Time: 2:34.2, /500m 1:42.8, s/m 29, D=4 
Thanks Carl Paoli~! 팔수술145일후 "Only be strong and courageous!" CFHIM

I flew from the UK to do the CF Kids course at Willy B's CF in Brooklyn.  It was such a good course presented by Joe Degain and Jackie Clark.  Both these 2 did a great job! the course was fun, very informative and I can't wait to start my CF Kids Program.  I would recommend this course 100%

GENERAL WARM-UP

3 rounds of:
5 legs-only pulls on rower
5 legs plus back pull on rower
10 full strokes on rower
10 alligator rolls

2 rounds of:
20 banded pull-aparts
10 push-ups to downward dog
20-seconds of downward dog

SPECIFIC WARM-UP

Roll back to support on rings
5 false grip ring rows
5 sets of 10-seconds of ring support + 3-second negative + 3-second hold at the bottom of a dip
5 sets of lowering to the bottom of a dip + leaning back to get feet above rings*
5 sets of lowering to the bottom of a dip + rolling backwards*
*Use a band across the rings for support (if needed)

EMOM 12:

1-2 roll back to support on rings

Hello! I was present at Willy B CrossFit for the kids course this weekend and I could not feel more pumped and excited to begin using what I learned right away! Joe and Jackie not only talked the talk of what the secret ingredients are for successful kids programs at our boxes, but they walked the walk the entire weekend! We, the learners felt encouraged, nurtured, and truly safe in our "safe space" to ask questions, experiment ideas, and share thoughts. Not only were these instructors knowledgeable, but equipped us with plenty of games, tricks, and structure ideas for us to "steal" because, let's be honest, some of the best instructors are the best stealers of other great ideas! As a teacher, one of the biggest compliments is when someone steals an idea,lesson, or way of explaining of mine. These instructors will shape my kids program in the most positive and creative ways and that is a huge compliment to them! 

I highly recommend this course to anyone! 

Champions Club Scaling Notes

RANT
Carl Paoli had some really good progressions for this a while back on GymnasticsWOD if I remember correctly. Using a band can help give you a platform, and so can a bar. But also practicing push-ups on the rings but going further down to where your hands spin backwards is another great way to practice the strength portions of this.

PURPOSE
I would normally say "strength and conditioning" but with all of the recent workouts in a format similar to this, I am beginning to think the main purpose is to help us learn intensity. It is easy to make a 5k run/row difficult. But it takes a lot of experience/competitiveness to make a 400m run worthy of your only workout of the day. If you have ever gone to "that place" you know 400m is plenty. So here's another chance to practice an all-out 750m row. How close to "all out" can you truly get?

NEW TO CROSSFIT SCALE
Not this one. Maybe AMRAP in 20 minutes of: 
5 strict knees to elbows
5 slow push-ups (deficit if needed)
run something

TRAINING SCALE
See New to CrossFit scale

PRACTICE SCALE
As is.

GROUP SCALE
New to CrossFit scale gives a lot of room for bar/ring space, so I might go there. Actually no. I changed my mind. Do the run first with the group so we can practice that intensity, then 1 minute of strict knees to elbows practice and 1 minute of push-up practice. Repeat 4 rounds and record your fastest run time.

INJURY SCALE
For a lower-body injury pick the first portion and for an upper-body injury pick the second portion. Extend the time/distance your injury is limiting how fast you can go.

WARMUP
Practice backward roll to support on rings

GENERAL FEAR LEVEL: 6

INTENDED STIMULUS
.
High skill day! Are you a beginner? This is your day! Are you an advanced athlete? This is also your day. If you feel intimidated by this skill, convert that to inspiration. Regardless of how far you are from achieving this skill, we all will benefit from working on it. Check the videos below for ideas on how to scale this for yourself and spend some solid time working on your ring skills. If you do this with purpose and intention, this will be a very productive session. The purpose of today's wod is exactly to practice skills that we don't fully own. Just find the point of the progression that works for you and drill it. Remember, the key to longevity in fitness and hence in life is: skill development forever.

When you are done with the rings, jump on that rower and give it hell.

MANTRA: Aim high!

▶ HOW TO SCALE BACK ROLL TO SUPPORT


▶ OPTION 1

Practice banded pull-over on rings and Ring Kip Swings

Then,

Row 750 m for time

▶ OPTION 2

Practice Inverted Tuck Rows, Skin the Cats, Support Holds and Ring Kip Swings

Then,

Row 750 m for time

▶ OPTION 3

Practice Inverted Tuck Hold, Support Holds
Then,

Row 750 m for time


▶ WOD's PLAYLIST

NOTES:
▶ Power Monkey Fitness (Dave Durante) has an 8 part video series of how to work on this movement. It does not get much better than that, watch it. It starts here: https://www.youtube.com/watch?v=T7RM9DLtEbk
▶ CrossFit has posted several videos on this movement, check them out on the playlist for today's workout.