CFWUx2
12-16 12-18 13-20 13-21

30, 29, 26, 25
Rx’d

5/23/2023: 31, 28, 27, 26

Burpees: 11, 11, 11, 12.
Sit-ups: 24, 20, 17, 17.

September 18th, 2021

wu: bike, scales, planks, pvc
skill: external shoulder and low back accessory

wod:		4 rnds
			1 min burpees
			1 min abmat sit ups*
			1min rest
	18/23 // 18/24 // 17/24 // 17/27

post: bike, stretch
* There is no ghd, where I work out.

No ghd available to me today so I did burpees and unanchored sit-ups with no abmat and feet elevated 4-5” 

24/32
24/31
20/26 tore up grass so slowed down
19/32 deck too hard to go faster

MUCH better on burpees than last time...

182/42/176cm

Rx
R1 (22/22)
R2 (21/16)
R3 (21/13)
R4 (20/12)

Total: 147 Reps 

Not nearly as consistent as last time.  I was shooting for 50 total reps per round but drastically fell off

49, 43, 38, 33

M/35/6'/175#

22/21
21/15
21/14
20/13

Four rep improvement from last time.
Deo gratias

M/46/6'2"/180#

Rx'd 
18/18/18/18
19/19/18/17
145 reps total

M/25/5'8"/155lb
CrossFit AFK

44-40-35-35 - Rx 

Ab mat situps

27/30
25/24
23/23
21/22
--
20/20

Male 23y 175cm 82kg

reg sit-ups:

1) 18/25

2) 18/22

3) 17/22

4) 17/23

42 / 6’0 / 190

43-41-40-42 s
ab mat sit ups 

F/24/5’5/147
CrossFit AFK

B-20/18/17/17-72
G-29/23/24/22-98
170

19/21
21/15
20/15
21/16
Rx
Total: 81/67 (148)

142 Rx

71 burpees + 71 GHDSU

M/28/6’1”/197lbs

126

210807:166reps.https://youtu.be/0Ulf1iCb8B8
200711:149reps.https://youtu.be/pirzZ8ce7vY

210807:166reps.https://youtu.be/0Ulf1iCb8B8
200711:159reps.https://youtu.be/pirzZ8ce7vY

Total 87
23 22 20 22

rx 

male 49 y/o

Burpees/situps
20/20/19/18 -77 
32/34/33/33 - 132

181 reps with sit ups 15-30-15-30-15-30-16-30
200711 —> 178 with sit ups

subbed KTEs for sit-ups

98 reps

(PR: 106; getting back to working out after Mom's surgery and lower back strain)

RX, 
burpees: 16/16/16/16
GHDSU: 23/17/16/18

Today: abmat su ⚓, 15/30, 15/31, 15/30, 16/31... total reps = 183
7/11/20: 155 reps same Sc

Burpees - 15/15/15/15
Hollow Rock - 30/30/30/30

Burpee: 22-21-21-21
Ab mat sit up: 38-36-34-34

total reps: 227

compared to last time:
-6 burpees
+12 sit ups

This time, I cut short the burpees 3 seconds so I could start the sit ups at the buzzer.

181cm/85kg
Burpees 18/20/20/17
Sit ups 25/25/23/22
171 reps

+30# DBs for Burps

74 yay

completed after the 8/8 WOD. had a Savage race on 8/7. As RXd with stack of plates/yoga blocks for the GHD.

Burpees - 18, 16, 17, 18 (69)
GHD - 19, 22, 21, 22 (84)

153 reps.

4 rounds of:
1 minute of burpees
1 minute of an may sit-ups
Rest 1 minute
19/24
18/21
17/19
19/20

Ab Mat Sit Ups

25
27
Each Round

Rx'd
Burpess: 14/16/17/16
GHD: 20/20/20/20
Total: 143

Unfortunately, I don't have my compare to data, but I think I did better this time.

M 51/190/6’
73 burpees and 120 abmat sit-ups.

Burpee 
13 11 13 14

Sit up
24 22 16 19

Tks

3:52 
M / 37 / 5'7" / 195

22 - 18 - 18 - 15
26 - 25 - 22 - 22

4 rds

1 min Burpees 18/17/16/16
1 min GHD Sit-ups 26/25/21/21

rest 1 min

18/16
18/18
18/15
17/16
71 burpees/65 GHD sit-ups = 136 reps

200711:  67/56

58/5’8”/155

Burpees: 19/18/18/17= 72
Incline sit-ups(10# ball): 24/ 22/24/23= 93
Total= 165

I got a few more burpees & less sit-ups, but I did add the ball today.

Compare to:
Burpees: 69
Incline sit-ups: 98
Total= 167

23,24
21,19
20,17
20,17
Total = 84+77=161 Rx
A lot to ask after l-sits yesterday. Must be beach season!

4 rounds of:
1 min Burpees
1 min Full ext situps
1 min rest

13/13/13/15
18/21/21/21

19-19-19-19 burpees and 19-16-14-14 GHD = 139 total
200711 was 76+62 = 138 total
Hello Core!
m/53/5'11"/200#	

Rx’d 
19/26
18/20
17/21
17/18
Total: 156 reps 

200711:
16/24
16/21
16/17
15/18
Total: 143 reps 

Rx 150reps

R1: 45
R2: 81
R3: 114
R4: 150

M/30s/222lbs
Son(13): 55 total

17,15
16,12
16,10
15,10
total 64,47. Ouch!

Subbed GHD sit ups to decline sit ups .

19/32, 19/31, 20/29, 20/29

Intermediate Option:
2 rounds of:
1 minute of burpees 10-11
1 minute of GHD sit-ups 11-12
Rest 1 minute
2 rounds of:
1 minute of burpees. 9-9
1 minute of sit-ups25-29
Rest 1 minute
woweeee

126 scaled
burps and sit-ups 

Modified:
--
4 rounds of:
1 minute of anchored sit-ups
1 minute of burpees
1 minute rest
SCORE: 23 + 21 + 20 + 20 = 84 sit-ups / 11 + 11 + 11 + 12 = 44 burpees
--
Definitely a burner, nor because I was fast, but because of the heat and humidity 😓
Had to take it even slower than usual 🐌 
5 km run in the early morning 🏃‍♂️

Burpees = 17+16+14+14 = 61
GHDs = 19+16+15+15 = 64

Every burpee round was nonstop if not especially fast. But they left me gasping and I had to pause to catch my breath after every ~6 GHDs.

Last time was 65/69 but I was more rested. Today is my 8th consecutive WOD day since vacation, so I'm calling it comparable.

152 ~ RX: 
16-16-16-16 ~ Burpees 
24-24-22-18~ GHDS 

Burpees 14 19 18 18 
GHD        18 19 20 19
Total 145

Scaled to unanchored sit ups

154 total
64 burpees (16 per rd)
90 sit ups (22-23 per rd)

Globo scale: as rxed or scaled per the chart.  If you dont have a GHD, use a roman chair,  place your feet under two heavy dumbbells and sit perpendicular on a bench or box and do situps, or sub incline or weighted situps.  Equipmentless/bodyweight do 4 rounds of the beginner scaled wod, scale rounds as necessary.

Champions Club Scaling Notes

RANT
This is mean the day after L-sits and ring push-ups.

WORKOUT THEMES
Trying to work right on the edge of muscle fatigue (stamina) and intensity with major movement patterns. Pulling from the hips, changing orientation, core-to-extremity, rigid midline, jumping/landing, global extension/flexion are all themes here.

MAIN DECISION
Do I have the capacity to go fast enough to warrant a rest?

TECHNIQUE SCALE
4 rounds of 2 minutes of each, do like 1/2 or 1/4 ROM on GHD sit-ups and focus on getting the timing right

CONSISTENCY SCALE
4 rounds of:
1:00 push-up
1:00 box jump (step down)
1:00 L-sit

INTENSITY SCALE
As is, sub knees to elbows for GHD sit-ups

INJURY SCALE
Upper-body - sub a 1:00 run for burpees
Lower-body - 5 rounds of: 1:00 push-up, 1:00 knees to elbows

MY STUFF
We have our Olympics Theme Workout this weekend, so I tested that one out. Ouch!

GENERAL FEAR LEVEL: 7