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Any, if necessary, movement dynamic in both hip and trunk?

11 rounds w/ jumping pull ups.

CFWUx2

33:01

Didn't rest between rounds.

RX’d

27:01

34:23 RX

M/38/5'9"/193

I first started Crossfit when my brother got back from deployment and told me about this workout site him and his buddies would do when they were sent all over the place, this must have been 2009 or '10 (i tried to look up but the leaderboard doesn't even go back that far anymore). anyway we did soley mainsite wods at globo gyms and later video submitted our open scores we were hooked. Many years later I've done lots of fitness since then but last week i was feeling nostalgic and wanted the oldschool feel of the .com so i logged in to see if y'all were still there and sure enough there you all were. this was my first solid week doin mainsite wods the feeling i get doin wods with basically anonymous people from around the world knowing we are in this together is a beautiful thing, thank you community. And thank you to Crossfit for keeping the mainsite wods up! these workouts continue to be simple beautiful brutal and elegant. to paraphrase 'one of the three ways to find meaning in life, is to have the right attitude in suffering' - Viktor Frankle, Mans search for meaning.

28:09rx

3 rounds, and subbed 20 TJs for 40 sit-ups

25:35

next day, midday

wu: bike, slihps

skill: kippings

wod: barbara

5 rnds

12 black band assisted strict pull ups

30 push ups

40 sit ups

50 air squats

3 min rest

37:38

post: walk, crosser, stretch, bike

5:10, 5:58, 7:09, 7:01, 7:07

I still hate this WOD.

4:25

12:32 (5:07)

21:03 (5:29)

30:31 (6:29)

40:24 (6:53)

Managed to complete the workout in ~30min. each round was about 3.40-3.50

178cm74kg

3:29, 3:24, 3:58, 4:04, 4:24: 31:30

Male rx shit was cold af

24y175cm86kg

34:56 as rx’d PR by 19 seconds-not quite as easy as last time though. Felt like ass going into each set of pull-ups cardio-wise, although I still managed to do them all unbroken-with a gymnastics kip. Arms close on pushups like demo. Broke pushups into 5 sets round 1 and 2 to save stamina and overall time, more breaks from there. Finished round 5 pushups with 5-5-5-4-3-3-3-2. Surprising ab pump with butterfly abmat sit-ups.

round times: 4:04/4:23/4:52/4:59/4:38

182/42/176cm

3 rounds due to time...5:23/6:00/7:10

11/21/20: made up on 3/2/21:

(5:28/6:34/7:16/6:47/7:48)

5:36-5:21-5:24-5:20-4:57

M/26/5'8"/160lb

CrossFit AFK

36:20 - Rx (R1 - 4:17, rested to 7:17, R2 - 12:07, rested to 15:07, R3 - 20:14, rested to 23:14, R4 - 28:28, rested to 31:28, R5 - 36:20. Did R1 of pull-ups and push-ups in sets of 5s + whatever small set is needed to finish it out, R2 was sets of 6's, then R3 was sets of 7's, then R4 was sets of 8's, and finally did 9's to finish out R5. Ab-mat sit-ups and squats were all unbroken, slowed down during the sit-ups from round to round. On 201121 I finished in 44:32.)

I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.

~45 minutes

43 / 6’0 / 195

M/35/6'/175#

First day back after being down for a bit with a cold. Decided to modify this one and go until it started to feel weird.

Ended up doing 8 rounds of 10/15/20/25 with a 2:00 rest between.

Deo gratias

M/ 47/ 138 lbs/ 5’-6”

As Rx:

Barbara:

5 rounds of:

20 pull ups

30 push-ups

40 sit ups

50 air squats

Rest exactly 3:00 times between rounds.

3:00, 2:58, 3:12, 3:24, 3,26

Completed last round in 27:44.

Not too bad. I really felt. In situps the most. I also broke up last two rounds of push ups . Squats felt easy and pull ups were not too bad either.

Sit ups were hard in 4th round and really hard in last round. I haven’t done this WOD in a really long time.

I would have thought the pull ups would be more challenging than normal because I did it on my thick indoor pull up bar.

Mentally I break the larger sets into quick bursts of 4&5 instead of thinking of doing 40 or 50. This way I’m just going quickly to do 4-5 and then do that for 8-10 sets but you only think of 1-5 and then count the sets. For me that helps. Large sets an get mentally draining.

PR (2 this week!)

1/15/22: 32.00 10,20,30,40

11/23/20: 32.52: 10, 20 30, 40. 4.24; 4.08; 4.45; 3.40(?); 3.55

7/4/17: 39:00 no squats bc triathlon

11/18/12: 53 min flat

8/1/11: 6.35 6.46 8.41 7.59 11.49 = 53.50

5/5/10: Half the reps. 60# pu assist. 2.11, 2.15, 2.01, 2.22, 2.10

Early 09: 6.30 6.21 7.01 6.57 8.07. = 46.55

Prior: 701, 704, 644, 906, 931 with 40lb assist on pullups.

JonNYC

3:10, 3:30, 3:59, 3:29, 3:34

5 Rds each for time:

first round was

15 pull up’s

25 push ups

40 sit ups

50 squats

time: 5:27

second round and on adjusted to:

10 pull ups

20 push ups

30 sit ups

40 squats

time: 4:36

third round: 4:27

fourth round: 4:35

fifth round: 4:46

5 ROUNDS, EACH FOR TIME, OF:

20 inverted rows

30 kneeling push-ups

40 abmat butterfly sit-ups

50 squats

SCORE: R1: 6'58'' / R2: 7'25'' / R3: 7'13'' / R4: 7'32'' / R5: 6'55''

201121: R1: 7'57'' / R2: 7'27'' / R3: 7'18'' / R4: 6'48'' / R8: 8'33''

--

Still slow, but definitely felt "easier" this time.

12 km hilly run yesterday made squats even slower than usual

Rx’d

Rd.1: 2:34

Rd. 2: 2:39

Rd. 3: 2:46

Rd. 4: 2:49

Rd. 5: 3:00

(25:48 total)

201121: 2:38, 2:44, 2:54, 2:58, 2:57 (26:11 total)

5:18,5:00,5:50,6:03,6:14. Forearms still pretty sore so subbed 100lb cable row for PU. Time sucked, but first time doing all 5 rounds in a long time. Just have to embrace the suck!

3 rounds, each for time, of:

10 strict pullup

15 push-ups

20 sit-ups

25 squats

Time:

3:05, 3:12, 3:17

4 rounds, gym was crowded so only got a good time on first round. After that someone took matt and space for sit-ups, so I had to find another matt and space each round.

Round 1,3&4 substituted ring rows, round 2 did weight assisted pull-ups.

4:50 for round 1.

6 pull-ups

15 push-ups

20 sit-ups

25 squats

Rest precisely three minutes between rounds.

18:12

As RXd in the high teens here in SEPA. kipping PU, butterfly sit-ups (no ab mat), unanchored.

3:30

4:03

3:29

4:01

4:59

31:32 when it was all said and done (not adding in the 3 minutes of rest after the 5th round).

unbroken on everything the first 2 rounds, i have no idea how the 2nd round was that much slower, but I think I really must have slowed down on the sit-ups. 3rd round had a break on push-ups. Last two rounds had breaks on pull and push-ups. I knew the last round was going to be bad.

Scaled

10 strict pull up

20 push up

20 sit up

50 squats

2:58 3:19 4:19 4:23 4:17

31:16

Rx

4:20

5:03

5:55

5:57

6:05

39:20

compare to 11-21-20

Rx

3:34, 4:35, 5:55, 6:11, 6:32

38:52

M 51/195/6’

Took 5 reps off each exercise.

31:27 total time including

5 rounds of:

20 Pull-ups

30 Push-ups

40 AbMat Sit-Ups

50 Air Squats

3min rest

3:19, 3:58, 4:31, 5:15🤢, 4:47

Rx: 21:50

M/30s/225lbs

Think half the time was just squats 2 at a time 😮‍💨

Son(teen, 160lbs):

10 pull up

15 push up

30 sit up

50 squats

26:07

3:36 - 3:51 - 3:53 - 3:51 - 3:36 = 30:47 total Rx'd

Kipping PU, unanchored SU

m/53/5'11"/189#

Half Barbara

5 rounds, each for time, of:

10 pull-ups (strict - doing my best to stop kipping all movements including HSPU)

15 push-ups

20 sit-ups (butterfly with ab-mat)

25 air squats

Rest precisely one and half minutes between rounds.

2:46; 3:05; 3:22; 3;29; 3:45 with total time with rest at 22:30

M48,5'7",168#

M / 37 / 86.5kg

Scaled 3 sets x (Strict Pull-ups x 15 / PU x 30 / ab mat sit-ups x 40 / Air Squat x 50)

Set 1 = 5:30 / Set 2 = 5:45 / set 3 = 5:47 - Total = 26:02

I don’t know about anyone else but I have an overwhelming fear of competing mainly when it comes to competing with myself. But if feels Great when you win! All with ab mat

3:21

3:37

3:30

3:50

3:42

total time with breaks 31:24

compared 201121

4:20

4:41

5:16

3:56

3:23

190817 first started CF

5:07

4:53

5:03

4:50

4:53

4 rounds

subbed knee raises for sit-ups

3:56 - 3:38 - 3:46 - 3:46

On vacation in Cabo…I deserve a one-round break!!

112120: rx, all rounds in the 3:50s except r5 at 4:02. Sit-ups definitely slower than knee raises.

59/5’8”/155

Beginner Option:

3 rounds, each for time, of:

10 ring rows

15 push-ups

20 sit-ups

25 squats

21:10

Brought this inside, 4* windchill. Had to ditch the pull-ups:

5 rounds:

30 pushups

40 hollow rocks

50 squats

25:08

Barbara rx

abmat sit ups-unanchored

4:42

4:55

5:35

5:48

5:43

m/51/175

For my notes--today was in the basement w/normal pull up bar---not in the garage w/ a yoke fat bar for pull ups. Made a huge difference.

Compare to June 2017

5;43

6:28

6:14

5:59

5:40

Scaled:

5 rds ea. for time @ 1/2 reps

2:49

2:30

2:45

2:34

2:24

*1:1 rest

33,12 R.X

201121:RX:36'40''.1R: 3'36'',2R: 4'19'',3R: 5'21'',4R: 5'44'',5R: 5'50''.(butterfly)https://youtu.be/RTCcjkIB8UA

220111:RX:38'40''.1R: 4'42'',2R: 5'10'',3R: 5'32'',4R: 5'53'',5R: 5'22''.(strict pull-up)https://youtu.be/hSRZKFpkNIY

Champions Club Scaling Notes

RANT

"Name the original CrossFit benchmark video with Jolene as the soundtrack."

^^That was the original taunt I directed towards Mel earlier today, hoping to cover up for the fact that I had been stumped for the previous 20 minutes trying to remember off the top of my head. Unfortunately my plan was exposed when he asked for a hint, and all I said was "something with Greg Amundson?" So I frantically went down the YouTube rabbit hole trying to beat Mel to the video. I was distracted, however, when I accidentally clicked on a video I'd never heard of: a Dolly Parton/Kenny Rogers duet called Islands in the Stream. While I was sulking in my despair, the hook came on about a minute in and I completely lost my shit. Some nerdy record label dude in 1997 heard that, that, and the first thing he said was, "Somebody get Ol' Dirty Bastard on the phone. I have an idea..."

WORKOUT THEMES

Long and light. Stamina plays a huge factor in the individual movements, but not too much in one movement to the next. Mainly, though, a test of our gymnastics stamina recovery.

ASSUMED

Jesus is calling you.

MAIN DECISION

Take the test as listed, or scale to hit the desired intensity outcome?

TECHNIQUE SCALE

Sub 20 kips for pull-ups, and maybe do hollow rocks for sit-ups? Otherwise do as listed and stop when for the form goes in a permanent wrong direction.

CONSISTENCY SCALE

As listed

INTENSITY SCALE

Divide pull-ups and push-ups however you want each round.

MY STUFF

I did another variation of yesterday's workout, this time at a higher intensity.

GENERAL FEAR LEVEL: I say 9 because I think this has to be in your wheelhouse to be a 10. Mel says a 10. Doesn't matter wither way, General Fear Level for this is being in an interrogation room with Method Man, 15 boxes of pizza, and a sewing machine.

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.