CrossFit | 200727
Monday

200727

Workout of the Day

80

For time:

21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

♀ 155 lb. ♂ 225 lb.

Post time to comments.
Compare to 181003.

Comments on 200727

116 Comments

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Kury Akin
December 7th, 2020 at 1:45 pm
Commented on: 200727

9:52 @70kg and 21/15/9 strict toes to rings (no room to swing)

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Nate Gordon
October 15th, 2020 at 7:47 pm
Commented on: 200727

12:50

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Clint Michael
September 23rd, 2020 at 2:29 am
Commented on: 200727

21:35 Rx’d

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Cy Azizi
September 19th, 2020 at 6:22 pm
Commented on: 200727

16:28. 165#, 135# last set.

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Jeff Chalfant
August 17th, 2020 at 8:55 pm
Commented on: 200727

16:09 rx. Did the squats in 3 sets each round knowing this would be harder/slower. 8/7/6, 6/5/4, 4/3/2... ghd sit-ups broken up a lot. Did the last 18 unbroken even though they were slow and painful. My quads are weak!

Last time on this WOD I used 190, which was body weight back then, but I did it in 13:44 (probably broke the squats more too)


180/41/69”

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MaKenan Sciandra
August 8th, 2020 at 5:47 pm
Commented on: 200727

11:00

195# squat

regular sit ups

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Erin Lewis
August 5th, 2020 at 2:21 am
Commented on: Course Photos | July 20-26, 2020

Thank you again to Todd, Katie, and Chris!! What a great weekend spent learning, being inspired and having fun during the Level 1 course in Jacksonville!!

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Ralph Keeley
August 3rd, 2020 at 1:43 am
Commented on: 200727

M/34/6’/175#


14:29, Rx

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Matt Jones
August 2nd, 2020 at 9:37 pm
Commented on: 200727

8:13 rx

m/40/6’2”/205

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sebastian Melita
August 2nd, 2020 at 3:45 am
Commented on: 200727

6:27 rx

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Matt Jones
August 2nd, 2020 at 9:40 pm

Damn. Props

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Filippo Tognoni
July 31st, 2020 at 1:47 pm
Commented on: 200727

Back squat 70kg start from the floor. Ghd sit ups

6.00 min

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Mike Scott
July 31st, 2020 at 4:06 am
Commented on: 200727

31:08 - 185# BS x 21/15/9 combined with 42 abmat w/ 20# ball touching chest/chin, 30 toes to bar & 18 abmat w/ 20# ball again. Reduced calorie intake lately and felt lack of fuel for sure.

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Steven Newton
July 31st, 2020 at 12:59 am
Commented on: 200727

Did this in 10:17 with 185 pounds and toes-to-bar. Good.

(edited)
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Christian Simpson
July 31st, 2020 at 12:40 am
Commented on: 200727

Sc 165#/anchored abmat situps

11:40...did sq yesterday, could certainly go up to 185# next time

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R Albers
July 30th, 2020 at 2:57 pm
Commented on: 200727

WOD- 7:56 (scaled 15/12/9)

155# & Ab mat x2

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Brett Eckles
July 30th, 2020 at 12:35 pm
Commented on: 200727

Modified: 11:31


Great workout! legs are wrecked. Definitely will be sore


Back squat weight as Rx but Decreased GHD Sit up sets to 24/21/18 since I haven’t done a lot of these the past few months and I get wicked sore from GHD’s


M/27/6’1”/200

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Jeffrey Howard
July 30th, 2020 at 12:33 am
Commented on: 200727

M/24/5'8"/160lb


200727 - 11:33 - Rx


181003 - 15:33 - Sc, (subbed candlesticks for GHD sit-ups)

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Coran Watanabe
July 29th, 2020 at 10:55 pm
Commented on: Course Photos | July 20-26, 2020

I just wanted to say thank you to Jeremy, Matt, Pete, Zach, and Tefi from the Level 1 seminar in Houston July 25-26, 2020. You all did a great job! I had a lot of fun until the test! I somehow got it in my head that we had 2 h for it and heard, "You have 5 min left!" It sent me into a panic and I ended up not finishing (worked until the buzzer went off) but I passed! Hey, I have videos of all of you snatching. I wanted to send it to you but I didn't get your contact info. Shucks! If you see this message, drop me an email at watanabe@chem.tamu.edu and I'll send it to you. Thanks again!

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Antonio Larco
July 29th, 2020 at 4:12 pm
Commented on: 200727

18'38" Rx

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Alex Michel
July 29th, 2020 at 10:27 am
Commented on: 200727

Scale

Front squat 70kg

Strict situp

8'45

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Mathieu Maene
July 29th, 2020 at 6:49 am
Commented on: Course Photos | July 20-26, 2020

Thanks again Drake,Emily, Wes and Jose, really enjoyed the course even though I was sore and had a sun burn for days hahaha

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Emily Jenkins
July 29th, 2020 at 9:45 am

Thanks Mathieu, squats good, sunburn bad, I had one too :)

(edited)
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Park Hyunwook
July 29th, 2020 at 6:45 am
Commented on: 200727

M/48/85

185#, situp×2

9'48"

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Jennie Alvarez
July 29th, 2020 at 12:42 am
Commented on: 200727

Half mile run to warm up then light stretching.


11:50

Scaled

135# back squat

medicine ball sit-up.


quantity as rx’d

(edited)
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Kam Tom Lai
July 29th, 2020 at 12:35 am
Commented on: Course Photos | July 20-26, 2020

Thanks to Emily, Drake, Wes and Jose! Great experience and made me smarter!

Keep up the good work guys!

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Emily Jenkins
July 29th, 2020 at 9:45 am

Thanks so much Tom, great to hang with you for a couple days!

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Morgan Greene
July 28th, 2020 at 11:36 pm
Commented on: 200727

12:55

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Marcel Ferreira Martins
July 28th, 2020 at 11:12 pm
Commented on: 200727

M/39/112kg

Back squat 225lbs

Ghd sit up with short amplitude.

15min

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Dave DeCoste
July 28th, 2020 at 8:15 pm
Commented on: 200727

8:55 with 185 lb squats

compare to (same weight was 11:44)

M/42/5’8”/160

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Romain Grelier
July 28th, 2020 at 6:47 pm
Commented on: 200727

Rx’d

24:11

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Chanelle Santana
July 28th, 2020 at 5:32 pm
Commented on: Course Photos | July 20-26, 2020

I just wanted to say thank you again to Joe Degain and Kolin Theede on providing another amazing course! The CF-L2 course at 810CrossFit was such a wonderful experience! I learned so much and will be able to improve my coaching skills and provide an even better experience to our members. I look forward to attending another CossFit course in the future :)

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Alex Pham
July 28th, 2020 at 4:32 pm
Commented on: 200727

14:28

30# pistols (1:1)

15# weighted straight leg sit-ups

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Erica McLean
July 28th, 2020 at 3:42 pm
Commented on: 200727

105 lbs. At 21 15 9

42 sit ups

30 knees to elbow

3 min plank

14:55

(edited)
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Myles Lance
July 28th, 2020 at 3:23 pm
Commented on: 200727

14:37

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Erik Dresner
July 28th, 2020 at 2:58 pm
Commented on: 200727

42-30-18 of:

db front squat (2x50# DB)

Weighted sit-up 50#


12:51


had to break up the squats, not because of my legs, but from holding the DBs:

17-12-10

18-12

12-6

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Amedeo Alessio Cerea
July 28th, 2020 at 2:20 pm
Commented on: 200727

17’49”

BSQ 80kg

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Edwin Johnson
July 28th, 2020 at 1:34 pm
Commented on: 200727

As Rx'd using my Roman Chair for the Sit-ups. 19:42.

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Mark Donavon
July 28th, 2020 at 12:30 pm
Commented on: Course Photos | July 20-26, 2020

Pablo, Kelley and Larry,

You guys made my recertification L1 experience fantastic! To be honest, I wasn’t looking forward to giving up my weekend on Friday but you guys changed that. You made the content fresh and fun and I walked away a better coach than I walked in. Thank you guys for what you do!

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Viktor Wachtler
July 28th, 2020 at 10:53 am
Commented on: 200727

Subbed

21-15-9 double kettlebell front squats (24kg)

42-30-18 toes-to-rings

15:40

43/1.78m/77kg

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Ruiqin Huang
July 28th, 2020 at 9:19 am
Commented on: 200727

RX

18:47

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Nathan Goisnard
July 28th, 2020 at 3:07 am
Commented on: 200727

Scaled

105# squats (to light I think)

flutter kicks 4x1 ghd *I like the movement sub but working on numbers

5m29s

Thanks all ya fit people

Comment URL copied!
Js Smith
July 28th, 2020 at 2:14 am
Commented on: 200727

Did a scaled version of yesterday’s, results there

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Mark Hanks
July 28th, 2020 at 1:17 am
Commented on: 200727

21 Back Squats

21 GHD SITUPS

15 Back Squats

15 GHD SITUPS

9 Back Squats

9 GHD SITUPS


95 lbs

22:50

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david Christine
July 28th, 2020 at 1:02 am
Commented on: 200727

Warm up: mile spin (3:20); 7 min full body stretch.

Cardio: 1.5 miles run (15:35)

WOD: failed on second round.


Total time: 60 min

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itay derw
July 28th, 2020 at 12:12 am
Commented on: 200727

155 squat

Sit ups

18 min

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Emily Rakers
July 27th, 2020 at 11:55 pm
Commented on: Course Photos | July 20-26, 2020

Pablo, Kelly, and Larry... What an amazing weekend! We learned so much in just the 2 days and we cannot wait to share all the knowledge that you taught us! You guys are the perfect example of the CrossFit community and we are so thankful that we were able to take this course with you guys! And thank you CrossFit Edwardsville for hosting!! It was a great weekend!

Emily, Michael, and Luke

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Troy Bruun
July 27th, 2020 at 10:44 pm
Commented on: 200727

7:39

Rx reps

155lb

GHD Sit-up (to parallel/little pass)

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Shaun Stapleton
July 27th, 2020 at 10:02 pm
Commented on: 200727

35/195/5’9/M


For time:

•21 back squats

•42 straight leg Abmat sit-ups

•15 back squats

•30 straight leg Abmat sit-ups

•9 back squats

•18 straight leg Abmat sit-ups


225 lb.


9:50

Comment URL copied!
Mack John
July 27th, 2020 at 9:59 pm
Commented on: 200727

RX’d 6:59

M-26-175

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Tripp Starling
July 27th, 2020 at 9:40 pm
Commented on: 200727

21-15-9 air squat

42-30-18 straight leg abmat sit-ups

not for time


Jackie:

back squat 55#

straight leg abmat sit-ups

8:42

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Osvaldo Flores
July 27th, 2020 at 8:56 pm
Commented on: 200727

#2 30AGE USA [5.8’ft | 140lb] MX [174 cm | 63kg]

My Comments after [//→] simbol


For time: //→ 10:59min


21 back squats//→ with Dog food bag  (21,6Kg)

42 GHD sit-ups //→ with abmat

15 back squats

30 GHD sit-ups

9 back squats

18 GHD sit-ups

(edited)
Comment URL copied!
Lincoln Kerger
July 27th, 2020 at 8:48 pm
Commented on: 200727

165# back squat

Subbed AbMat SU with 25# plate for GHDSU

All unbroken

7:21

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Amy Lopez
July 27th, 2020 at 8:48 pm
Commented on: 200727

9:18 Scaled

#95 back squats taken from floor

GHD sit ups off bench with feet hooked into rig

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Terri Robertson Elder
July 27th, 2020 at 8:28 pm
Commented on: 200727

VERY FIRST TIME COMMENTING HERE! (and new to CF)

8:06

21 Back squats x 40 lb cleaned from floor

42 SUs w/10 lb weight overhead (no GHD)

15 x 40 lb BSs

30 x 10 lb SUs

9 x 50 lb BSs (added weight)

18 x 10 lb SUs


Thanks for the coaching @physiodetective @rxphysio

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Greg Fairbanks
July 27th, 2020 at 8:23 pm
Commented on: 200727

Sub 115# back squat and abmat butterfly situps


10:42

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Matt von L
July 27th, 2020 at 7:50 pm
Commented on: 200727

M/34/6’/220


ouch


12:36 with 185#

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Chris Meldrum
July 27th, 2020 at 7:42 pm
Commented on: 200727

As rx’d, 8:53.


30 seconds off PR, but I felt good about this.  Given that I haven’t done nearly enough squatting lately, my plan was to go at this 90%, breaking every 7 reps or so.  But felt good at the start, and ended up breaking squats 12-9 / 10-5 / 9.  So maybe more like 95%...hoping the legs survive!  GHDs were mostly unbroken – a quick break in the middle of both the first two rounds.


47m/5'10"/185

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Charlie Pokorny
July 27th, 2020 at 6:43 pm
Commented on: 200727

Scaled to 195-lb back squat

11:28

m/52/5'11"/200#

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Haley Walter
July 27th, 2020 at 6:24 pm
Commented on: 200727

12:11

40# Back Squats (heaviest weights I have)

Ab Mat SUs

Rx’d reps

(edited)
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John Clarke
July 27th, 2020 at 5:57 pm
Commented on: 200727

Front Squats - 95lbs

Hollow Rocks


5:32

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Zach Rabinowitz
July 27th, 2020 at 5:56 pm
Commented on: 200727

13:23

squat @225

exercise ball sit ups instead of GHD

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Joe Conradi
July 27th, 2020 at 5:44 pm
Commented on: 200727

squats 2x70# DBs: 34, 23, 15

incline sit-ups


6:30

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Jesse Rodriguez
July 27th, 2020 at 5:37 pm
Commented on: 200727

Rx’d squats

Did Butterfly Sit-ups (didn’t have GHD)

Rx’D rep scheme

time 8:05

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Jose Gonzalez
July 27th, 2020 at 5:35 pm
Commented on: 200727

70# back squat

Abmat sit-ups (30 reps)

V-ups (60 reps)


9:19

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Coastie Nick
July 27th, 2020 at 5:00 pm
Commented on: 200727

Rx’d 15:58

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Steve Day
July 27th, 2020 at 4:05 pm
Commented on: 200727

12:45 @ 185lb squats

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Steve Day
July 27th, 2020 at 4:10 pm

Was it just me or did the GHDSU wear your legs out for the 2nd & 3rd sets of squats?

(edited)
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Jesse Rodriguez
July 27th, 2020 at 3:49 pm
Commented on: Course Photos | July 20-26, 2020

Camille, Nick, and Nuno were awesome instructors! Very motivated and very adaptive in their teaching/instructing methods during this unusual time. They definitely show what the program is all about and I am excited to start my journey in the methodology of CrossFit. Great group at Murrieta hope to work out with some of y’all again!

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Nuno Costa
July 30th, 2020 at 1:38 pm

Great to meet you this past weekend Jesse!!! Definitely hope we can workout sometime in the future.

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Sean Pozarek
July 27th, 2020 at 3:44 pm
Commented on: 200727

M/39yo/200#


Rx’d 8:59

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Michael Arko
July 27th, 2020 at 3:17 pm
Commented on: 200727

135lbs deadlifts (cleaned from the floor)

10:34

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Michael Arko
July 27th, 2020 at 3:19 pm

Deadlift?? I mean, squats!

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Stacey Thompkins
July 27th, 2020 at 3:16 pm
Commented on: 200727

M/45/6'2"/180#


Scaled/modified to 88# KB goblet squats the rest as rx'd

7:54

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Kelly Ann Brown
July 27th, 2020 at 2:58 pm
Commented on: Course Photos | July 20-26, 2020

Pablo, Larry, and Kelley—What an amazing weekend! I am grateful for each of you for giving of your time to share your knowledge, and passion. You are the perfect example of CrossFit being more than the WOD...it’s about the community. 💕

Thank you. You guys/gal are awesome..”Heck, yeah!”


A shout out to CrossFit Edwardsville for welcoming us into your gym. I hope to stop by for a workout when I’m in the area next time.

(edited)
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Charles Meyers
July 27th, 2020 at 2:34 pm
Commented on: 200727

For time:

21 back squats

42 GHD sit-ups

15 back squats

30 GHD sit-ups

9 back squats

192.5 back Sq.

15:43

Comment URL copied!
Nicole Deaver
July 27th, 2020 at 2:22 pm
Commented on: 200727

155# , Incline sit-ups

8:06


Compare to: 7:48

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Joey Bagadonuts
July 27th, 2020 at 2:14 pm
Commented on: 200727

Rx’d


18:31

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Barry Nelson
July 27th, 2020 at 2:01 pm
Commented on: Course Photos | July 20-26, 2020

Camille,Nick and Nuno made the class material informative,kept the flow between lectures and practice timely,they were all approachable for questions and they were cognizant of the participants possible injuries and ability levels to perform the movements that were required.Personally I signed up to become more informed about CrossFit and learn better and proper technique. Overall it went very well. Thanks again to Nick,Camille and Nuno!Barry Nelson DC

(edited)
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Nuno Costa
July 30th, 2020 at 1:39 pm

Awesome to meet you Barry - thank you for a great weekend!

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Ashley Dabbs
July 27th, 2020 at 1:29 pm
Commented on: Course Photos | July 20-26, 2020

Camille, Nick, and Nuno made the L1 course an amazing experience! Tons of knowledge and fun despite the 'interesting' COVID environment. Had a blast learning this information with new friends.

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Nuno Costa
July 30th, 2020 at 1:39 pm

Thanks for making the most of this past weekend, definitely memorable! Glad you learned tons!

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Jake Sebok
July 27th, 2020 at 12:55 pm
Commented on: Course Photos | July 20-26, 2020

The experience that Pablo, Kelley, and Larry were able to curate for the Glen Carbon, IL CF-L1 training was superior in every way. These coaches know their stuff inside and out and care so deeply for what they do! The passion they exude is palpable and deeply appreciated.


Thanks for doing what you love, guys. You are paving the way for others to do exactly the same!


Let's change the world, shall we?

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Randy Crooker
July 27th, 2020 at 12:51 pm
Commented on: 200727

Subbed/scaled:

155lb back squats

35lb dumbbell sit-ups


10:03

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Sarah Custer
July 27th, 2020 at 11:43 am
Commented on: Course Photos | July 20-26, 2020

To the Glen Carbon crew: everyone was amazing! My only complaint is that the course could have been longer. I loved listening to all of the knowledge these coaches brought to the table and just wanted more!! ❤️

Comment URL copied!
pablo cervigni
July 27th, 2020 at 12:26 pm

Thank you Sarah for your words! Great working with you!!

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Matt Luchenbill
July 27th, 2020 at 11:38 am
Commented on: 200727

There used to be different levels suggested in the comments for scaling that was incredibly helpful. Kept me from over or under-estimating. Currently, I’m thankful for Steve and Chris and their thoughts! Very helpful! Any thoughts or suggestions for scaling so I can consistently get the workout to meet and advance my abilities without making myself miserably sore? Thanks!

Comment URL copied!
Steve Day
July 27th, 2020 at 1:41 pm

Matt - it always helps me to look at the comments and see what time to shoot for and what modifications others are making if you need suggestions. So for today's WOD it looks like 10 min is about average so far so try to scale for something in that range. Squats are 45 total reps @ 225lbs. If that's manageable for you in roughly 5 min then go for it. I think a lot of people (myself included) will scale the weight down. If you want to work with a heavier weight you could scale down the reps but keep the descending scheme like 15, 12, 9 or 15, 9, 6. For the GHDSU since it's a bodyweight exercise you could scale the reps down or switch to regular sit-ups or V-ups but again I'd try to shoot for a version and rep count you can complete in about 5 min total. Hope that helps.

Comment URL copied!
Sam Meixell
July 27th, 2020 at 11:19 am
Commented on: 200727

9:23


15 back squats, 155#

30 Abmat sit-ups

12 back squats, 155#

24 Abmat sit-ups

9 back squats, 155#

18 Abmat sit-ups

Comment URL copied!
Adam Catrambone
July 27th, 2020 at 11:13 am
Commented on: 200727

MY STUFF

21-15-9 reps of: 135lb Back squat

42, 30,18 Abmat situps


MY TiME

Sub 9 minutes


My PROOF

https://photos.app.goo.gl/aXGj7JRpVEiXWJ7D8

Comment URL copied!
Aaron Smith
July 27th, 2020 at 9:59 am
Commented on: Course Photos | July 20-26, 2020

Pablo, Kelly, and Larry (Gary Bwahahahahaha),


Thanks for the pain and suffering, worth it! LOL Seriously, you were spectacular teachers, very engaging and total professionals. I intend to use your tutelage as a building block into my next adventure, coaching functional movements with high intensity. Again, thanks!

Comment URL copied!
pablo cervigni
July 27th, 2020 at 12:27 pm

Aaron! It was great to work with you my friend! Thank you for your words! Great working with you !!

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marcus mcclain
July 27th, 2020 at 9:48 am
Commented on: Course Photos | July 20-26, 2020

Gut gemacht Coaches! Mega Leistung, weiter so!

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Niall O'Reilly
July 27th, 2020 at 9:30 am
Commented on: 200727

squats with Single 30kg dumbbell


21 squats

42 GHD

21 squats

30 GHD

21 squats

18 GHD


8:00

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Rika Naruse
July 27th, 2020 at 7:41 am
Commented on: 200727

21 back squats *95lb

21 GHD sit-ups

15 back squats

15 GHD sit-ups

9 back squats

9 GHD sit-ups


6'18

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JASON H
July 27th, 2020 at 7:27 am
Commented on: 200727

12 mins

49kg squat

decline sit ups

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Arnaud Coel
July 27th, 2020 at 6:47 am
Commented on: Course Photos | July 20-26, 2020

Kudos to the coaches on the L1 in Belgium. It was a great weekend.

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Emily Jenkins
July 27th, 2020 at 9:23 am

Thank you Arnaud! We had a great time too!

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Volha Tokar
July 27th, 2020 at 6:38 am
Commented on: Course Photos | July 20-26, 2020

Camille, Nuno and Nick! Thank you for a great experience you have shared with us this weekend. You have made the information easy to digest and these 2 days just flew so fast. I wish all the participants have great results on the test and opportunities to practice what we have learned by coaching the people. I’m very grateful I have made it.

Comment URL copied!
Nuno Costa
July 30th, 2020 at 1:40 pm

Olga - great to meet you, thank you for being a part of last weekends seminar.

Please reach out if you have any questions in your journey!

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Samuele Bizzotto
July 27th, 2020 at 5:02 am
Commented on: Course Photos | July 20-26, 2020

This weekend was full of surprises for me ...

But Federico and Arianna were very good and during the course they made me forget everything else ...

A unique experience...


Thanks to them and to those who hosted us ...

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Arianna Sisto
July 27th, 2020 at 6:12 am

Thank you Samuele. It has been a pleasure meeting you. ☺️

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Federico Biasetti
July 28th, 2020 at 6:38 am

Grande Samu!! Bellissimo weekend!

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Zachary Conyers
July 27th, 2020 at 4:56 am
Commented on: Course Photos | July 20-26, 2020

Thanks for a great experience in Glen Carbon, IL. I simultaneously feel like I learned a lot, yet have so much to practice!

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pablo cervigni
July 27th, 2020 at 12:29 pm

Zach, thanks for your words my friend! It was great to meet you!

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Geonwoo Kim
July 27th, 2020 at 4:20 am
Commented on: 200727

Scaled 180lb and ab mat situp

17:23

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QiHui Xing
July 27th, 2020 at 3:31 am
Commented on: 200727

174CM/75KG/29AGE.

RX:10'28''.

back squats(Unbroken)

https://youtu.be/33C1Ptv-dzw

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Ryno Verster
July 27th, 2020 at 3:16 am
Commented on: 200727

Where does one see the scaled versions?

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Steven Thunander
July 27th, 2020 at 2:54 am
Commented on: 200727

Globo/Home scale: If you do not do GHD's on a frequent basis, scale them down to 21-15-9 or even fewer reps, or sub in either weighted abmat situps, toes to bar, or V-ups. If you are at home and do not have equipment, sub either 2/1 pistols, 2/1 bulgarian split squats (no equipment pistol sub), or 2/1 weighted lunges, 2x35/50lb dbs.

Comment URL copied!
Kyungtaek Kang
July 27th, 2020 at 2:40 am
Commented on: 200727

12:57 🇰🇷 M/46/180/93kg

CFHIM - MAKING PEOPLE BETTER

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Maile Nelson
July 27th, 2020 at 1:00 am
Commented on: Course Photos | July 20-26, 2020

Best time ever despite the “pleasantly warm” ;) temperatures in Murietta. We were so fortunate to have Camille, Nick and Nuno as our trainers this weekend. What a great experience.....we learned so much & met some really great participants/athletes. Thank you for bringing so much knowledge and energy to our L1 training course. 🥳🥳🥳

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Nuno Costa
July 30th, 2020 at 1:41 pm

It was definitely “pleasantly warm” for us last weekend! Glad to meet you again :)

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Jenny Vick
July 27th, 2020 at 12:46 am
Commented on: Course Photos | July 20-26, 2020

Where do I find the online tests for the L2?

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Michael Schaal
July 27th, 2020 at 10:51 pm

You should get a link to the test with 24-48 hours after you finish the in person part of the course.

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Chris Sinagoga
July 27th, 2020 at 12:24 am
Commented on: 200727

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Back squat - squatting, external load, no upright torso demand

GHD sit-up - pulling from the hips, rigid midline, core-to-extremity


WHAT ABOUT THE FORMAT

This rep scheme/weight probably shades more towards stamina than endurance slightly, so I would expect even firebreathers to break up the reps. Still shouldn't be too long of a rest, though, and the breathing will stay hard throughout.


TECHNIQUE SCALE

As is, turn the timer off, 1/2 or 1/4 ROM on GHD sit-ups (the timing is the point of emphasis)


CONSISTENCY SCALE

As is


INTENSITY SCALE

Make the back squat weight the heaviest possible for unbroken sets of 21-15-9, then sub 2:00, 1:00, :30 L-sits for GHD sit-ups


MY STUFF

21-15-9 reps of: 95-lb. back squat, knees to elbows


GENERAL FEAR LEVEL: 6

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Jennifer Turner
July 27th, 2020 at 12:16 am
Commented on: Course Photos | July 20-26, 2020

Dan and Matt led the Online Kids course and it was fantastic. Excellent content, appropriate length of segments to ensure our attention was maintained, and they were fun and engaging!

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