Impressing performance. Awesome.

December 14th, 2021; morning

wu: bike, slihps
skill: ring basics

wod:		60 t2rings
			 8 burpees om
				  13:55*

post: ski, stretch
* I had to rest for one minute after 12 rounds in order to get the last round done.

4:58 not as rx’d -8 burpees at the start of each minute (Read the comments and got scared!) 

Went with an attack strategy of 14-13-12-11-10 but ended up doing 14-13-12-12-9 accidentally. This  allowed me 10-15 seconds of rest after a big set of ttb in early rounds, and a short break in the middle of later sets as my midline became sluggish. 

No warmup whatsoever, and did this way earlier than I normally do with no calories, caffeine, or cannabis prior. This got rough but I feel worse 5m later! 🤢 A slight headache this morning-had 3 beers last night! Still a tiny bit of subscap/teres doms from Chelsea but otherwise felt surprisingly good in the days following her! 

182/42/176cm

Rx
9:58

6:56  Rx

M/31/145#/5'7"

did 9 burpees first two round then 8 thereafter
10:55

This thing was horrible
13 min - 12min I lost count

It was something like 

Did like 5 -6 rounds 12 bps 
8 8 6 4 2 rested 1 min  = 28
Then changed to 8 bps
6 6 6 4 6 4 = 32 

Male 23y 175cm 84kg

Minutes After WOD 

Did 7 more rounds 
8bps 6 toes to bar
in the last one did 8/4

Rest 1 min

3 more rounds
8/6, 8/4, 8/4

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

13:56 - Sc (First 7 rounds/minutes with 12 burpees and at about 32 reps, then scaled to 9 burpees to finish. This couplet was absolutely a weakness of mine. Nice.)

M/35/6'/175#

Still feeling "Chelsea" and the 100 GHD sit-ups from a few days ago so scaled to:

6 AMRAP
10 burpees
5 toes-to-bar

5+1

Deo gratias

7:53

started with 10 burpees, scaled to 8 after two full rounds

started with v-ups, switched to Abmat sit-ups after 3 rounds and 30 reps. My abs still feel those GHDs from last week

this was awful 

13:58 s

dirty south T2B for 30 reps then went to middle target

8 burpees until round 8 then switched to 6

that was a$$. 

F/25/5’5/140
CrossFit AFK

Rx :  (cap 10 : 30 rep) (go fast next time, don’t an ass hole damien)

https://youtu.be/QbJzFzpehlE

Subbed hollow rocks

7:50

9 min. RX!

Sc to 12 burpees/as many t2b as I could sets until 60 t2b...ended up being 9 sets (8/7/8/8/6/5/6/6/7)...18:28 

Scaled to 8 burpees per minute, 8:58.

Started with 12 burpees, but that was not sustainable.  Did 12-12-10-10 and then settled on 8 for the remainder of the workout.  It's interesting b/c the lats and hip flexors are used to get yourself up from the push-up position, and those are the same muscles that you need for T2B.  I had a real tough time doing T2B after the burpees.  T2B were 12-6-6-6-6-6-6-6-6.

48m/5'10"/180

8:58 
Subbed hanging knee raises

First time trying this one and loved it! Great MetCon! Will be like ok’ing to do this one many times down the road. Hard and fast. I typically hate super short WODs but I liked this one. Banged it out outside before it got dark and cold out. i barely warmed up and just hit it before making dinner. 
5:50 as Rx. Good fun quick workout. I think I messed up with my counting and did more reps. I thought I was done before at the end of 4th minute 4:50 but I may have miscounted and done extra reps. Either way still a fun fast workout. 

5:45 Total Time. Midline was destroyed. The burpees really taxed the abs. Would use a different strategy next time but as usual, a phenomenal combination. 

12 burpees per round for first three, took minute 4 off, then 8 burpees per round until round 9, took round 9 off, then dropped to 6 burpees per round to finish. Holy hell.

12:57

5:05 Beginner.

9:55, destroyed me. Dropped to 8 burpees on round 3-4, then dropped to 6 for the rest of the rounds. Would have never gotten back on the bar if I’d stuck with 12 burpees!😕

Completed 10/17 a.m.

This was an absolute disaster workout. I started as RXd, but had to abandon ship after the third minute. Couldn't get more than x4 T2B before going back to the ground. Couldn't coordinate kipping T2B, which slowed things down big time. Adjusted the number to 25 (think I did 28) reps and called it at the 7:30 mark. I couldn't maintain the EMOM scheme so adjusted to do as many as possible before going back to the bar. Ugh. Wish I had a more realistic approach before starting and followed some of the recommendations above. 

40reps.(6MIN)
https://youtu.be/XjO-qTnabcE

45 TTB, arms in straps to spare shoulder injury, in 6 minutes. Included 4 rounds of 8 burpees, 2 rounds of 6 burpees. 

8:59 Rx

Head got so scrambled…lost count when I got in the 30’s then my burpees got really slow and it was big mental game for me

Modified. My burpees are really slow, so instead of scaling down reps, I increased the time between burpee sets to 90 seconds, allowing enough time to complete 12 burpees and still spend a decent amount of time hanging from the bar. Also subbed hanging knee raises for TTB
--
60 hanging knee raises for time
* perform 12 burpees at the start of every 1'30'' 
SCORE: 14'33''
--
Even with all these modifications, still slow (watching the demo video made me feel even slower) . But pretty intense and fun 👍 Nice one. 
Sets were  12/17 | 12/11 | 12/14 | 12/14 | 12/4
Did some more sets before and after, hitting around 100 reps for each movement
10 km run in the very early morning

This fell apart quickly.
scaled burpees to be able to keep going.
Did 6 rounds
12/15
12/8
6/8
10/6
8/13
8/10

For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-09:51

Scaled to 8 burpees on the minute - 8:53 
TTB: 12-8-7-6-6-6-5-5-5
Ouch - good WOD!
m/53/5'11"/195#	

60 toes-to-bars for time
*perform 12 burpees at the start of each minute
First 3 rounds 12 burpees 
Next 3 rounds 8 burpees 
Remaining rounds 6 burpees 

11:59 

M/58yo/5’5”/148lbs

40 Toes to bar
5 Burpees every Minute

6 min
30 sec hanging at least per minute

Beginner Option:
50 hanging knee raises for time
*perform 5 burpees at the start of 
3:46

reduced to 8 burpees
7:52

6:53   4 rounds 
I just realized I did it backwards.  I did the TTB first. Not sure about anyone else but I’m still sore from Chelsea. 

10:53
did 12 burpees first 4 rounds then scaled to 6

Subbed Knees to elbows for Toes to bar.

13:19

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A creative way to do short duration and stamina effects. Pulling from the hips with skill, changing orientation, and jumping are also themes.

MAIN DECISION
Are my burpees fast enough and is their technique good enough to do them with a sense of urgency?

TECHNIQUE SCALE
AMRAP in 12 minutes of:
8 burpees
12 toes to bar (scaled ROM to keep rhythm)

CONSISTENCY SCALE
For time:
60 toes to bar
60 burpees

INTENSITY SCALE
Same format, scale ROM on toes to bar, drop burpees to a number that you can keep a sprinting pace. If you can't do a burpee fast, then do a movement you can. Run? Row?

INJURY SCALE
Upper-body - AMRAP in 12 minutes of: sprint 100 meters, 15-sec L-sit (butt on ground, feet up)
Lower-body - technique scale, switch to 12 strict push-ups per round

MY STUFF
did 60 strict toes to bar for quality

GENERAL FEAR LEVEL: 7?

Globo scale: as rxed.  Use scaling found on the original post.  If 12 burpees takes more than 30 seconds fresh scale down the number to something manageable.  Find a bar and hit it. If the bar is not able to be kipped on, sub KTE or hanging knee raises, or  follow the equipmentless sub today.   

Busy gym: 1. Hog a pullup bar for 10 minutes and do this as an AMRAP/EMOM  2. Work Toes to Bar as skill work for 5 minutes on an available pull up bar, then do the equipmentless sub. 3. Just do the equipmentless sub.

Equipmentless sub: if a pullup bar suitable for kipping is available go Rxed.  If not, do this: 60 v ups for time EMOM 12 burpees.  Scale as needed.