19:24 RX

M/39/5’9”/195#

30-20-10-20-30
push ups
ring supported pistols alternating
10:20

Used the leg behind other leg sub. 
16:18

Ring push-ups might be a good option as well. when you hold gymnastics rings in hands and push-up from the floor, not rings hanging on straps from the bar.

20:16 as strict as possible not alternated, 
Rx male 24y175cm84kg

21:44

Entrenamiento en la agronomía.
Usé un desnivel en el pasto para tener el talon un poco elevado y generar un movimiento un poquito más cómodo. Admiro las personas con super movilidad que hacen ver las pistols descalzos sin elevación como algo fácil. Las pistols son un movimiento desafiante que me gustaría hacer sin elevación. En estas cantidades (150 rep) calculé que iba a terminar levantando el talón del piso al llegar al fondo en demasiadas reps. Muy conforme con el rango de movimiento en cada rep, y el peso bien distribuido en el pie empujando con el talon para subir. Voy a incluir practica de pistols en algunos cool down para empezar a hacerlas con 0 elevacion. Las flexiones fueron lo que más me detuvo. Buen entrenamiento. Gracias!

H/38/174cm/76kg

37:45 Rx'd

Did everything in sets of 3 reps, tried to make reps as good as possible and avoid garbage reps. 

21:33 accidentally did SLS first. Large sets today on both but not to failure. Nearer to failure on pushups. Cardio and balance/muscle fatigue slowed me down equally on pistols. At the beach with a camp chair butt target (to parallel, but just barely) 

Warmup was 50 walking lunges and 4 pistols. No food before wod

185#43%176cm

58 yo m 5’5” 153lbs

50-40-30-20-10 reps for time of:
Paralett Push-ups
Air squats

16:45

15:25 - scaled to 40/30/20/10 of push-ups and box step-ups to 20” 

M/52/76"/272#

Beginner option: T=5:45

Finished with 20:00 of yoga

subbed normal squats

16:52

50-40-30-20-10 reps for time
knee push up
squats

~20’

I like the depth push-ups. 

M/26/5'8"/170lb
CrossFit AFK

19:20 - Rx (tried to hit a big set at the start of each round for push-up and held on to small sets to finish up. Big sets at the start of each round were 32-15-12-8-6 followed by sets of 4-8 to get the rest of each round done. Pistols were steady on the first 3 rounds and then I went faster on the round of 20 and 10.)

44:00

Apparently pistols are a weakness.

Rx 6:59

Love these body weight workouts! This is my bread and butter type of WOD

12:18 with alt pistol squats to bench
M32
First WOD in a hot minute

9:10

Subbed lunge steps

14:24 Rx

20 minutes of stretching and foam roller use.  Back, knees, and a couple other areas were feeling pretty rough.

Intermediate Option:
40-30-20-10 reps for time of:
Push-ups
Single-leg squats

11:40

34:09. Subbed step ups onto 24” box for pistols. Slow controlled reps. 

Pistols to chair
24:30

Pistols to bench 
18:25

12:58 RX

Mike A. - nice work with the vest!

17:29 - alternating single leg sit-to-stands to a 20” box subbed for pistols.
35M/242

17:54
Single leg squats to bench

14:06 intermediate

Rx   10:10


Push-ups:
10-10-10-10-5/5
10-10-10-5/5
10-10-5/5
10-5/5
5/5

19:33 rx (that's a lot of pistols for an old man :))

Scaled beginner to 30-20-10
8:47

This is a great brief. Thank you sir

scaled the pistols to heel elevated on 10lb plate. went as low as i felt comfortable doing, which was not as far on the left as it was on the right.

12:26

20:50 
Rx except:
Knee push-ups, wall balance pistols
First WOD ever

age 39
18'03

Used Olympic Rings lowered to 12 inches above floor
for Push Ups
Used box to allow to not pass parallel on Singles
otherwise as listed... went for a moderate pace
27:39....gonna feel it later !!

After 1mi warmup run
Rx
11:01

M/30s/225lbs

Son(14)
Intermediate (40 down)
14:36

11:22 

50-40-30-20-10
Push-ups 
Foot on Achilles Heel Sqts 

GWU: Full Body Rot/600m Jog w/20lb Vest
2rds 20JJs/5 Pullups/ 20 Mtn Climbers

SPWU: SQT WU>Single Leg Prog.
Scap push-ups>pushups

COOLDOWN: echo bike & pec stretch

Modified
--
50-40-30-20-10 reps for time of:
Inclined push-ups (40 cm bench)
Curtsy squats, toes against opposite Achilles tendon, as prescribed in the excellent workout tips video (much appreciated) 

Time: 30 minutes minus a few seconds. 
--
Peace.

Chris M.
good call on the 45# plates for push ups--I did not do that.
Next time:)

w/20# vest
push ups
20" step ups
18:21
m/52/175

Rx’d   19:44

18:51

https://youtu.be/Gjv5B0HxbbA

With 20# weight vest, 21:01.

Pistols were rough.  Took an extended warm-up, as even unweighted pistols are a challenging movement for me.  Did push-ups with hands on 45# plates, to ensure full ROM –the vest shorts you a couple inches on push-ups.  Started sets of 10 on the push-ups, but quickly had to pare that back to more like quick 5’s.  Just tried to plug through the pistols, resting after every 10 and resting in other places as well. 

#weightvestmonth

49m/5'10"/180

50, 40, 30, 20, 10....lucky to finish. Very slow after mos off.
56, 5'11", 215

25'55", alternated and assisted one leg squat.

26:03 with pistols to a 5 gallon bucket

18:50, reps as written.  scaled as alternating one-legged squats to an 18" box.

Brittany, welcome to CF!  Look forward to seeing your posts!

Subbed walking lunges for pistols (which kill my knees):  
11:15

59/5’8”/156

13:08
40-30-20-10 reps for time of:
Push-ups
Single-leg squats to 18” box 

Thank you so much to our instructors- Chuck Carswell, Jason Fernandez and Santiago Callejas- for making the L1 course at Forge Fitness in Birmingham such an awesome experience!  

18:20

last 30 pistols were to a bench

14:42 Rx
M/35/192

M/47/6'2"/185#

Modified to 26# KB goblet Bulgarian splits squats the rest as rx'd 
16:48

33 y.o. female 1 week new 

Beginner scaling with pushups on a 20" box
20-15-10

4:02

SC to single leg sq to fireplace...14:16

15:07
Squats were down to seated on 13" box

15:30 
50-40-30-20-10
Scaled to Push-ups on 20" box and bulgarian split squats

The BEST 2 days I've ever had!! Thanks to CrossFit Shades (Forge Fitness)in Birmingham for allowing us to use their awesome box! 

11:34 sub curtsy squat 
Redid same scale but barefoot
14:06

40-30-20-10 reps for time of:
Push-ups
Single-leg squats to 18” box
10:41

14:44
Bulgarian bois

13:11 as RXd

45 y/o M

Rx 9:05

Military standard Pushups
Lunges 

Great way to get the blood pumping after a day of rest and last week's memorial day WODs

13:09
40-30-20-10 reps for time of:
Push-ups
Assisted Single-leg squats

Thank you to the awesome participants on the L1 in Cape Town, South Africa!

Great weekend with awesome people in Cape Town, South Africa! 

Rx 11:59
https://youtu.be/tVMxWie3ALg

Shout out to Cape CrossFit and everyone who tended the Level 1 course it was amazing and awesome to work with and meet new and like minded People!!! Candice and Chad you guys are Legends and so is Cape CrossFit and every single attendee, thank you for an awesome weekend in Cape Town, South Africa !!

15:54; pistols done to a medicine ball. 

Deo gratias

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics strength. Squatting with unilateral loading and lots of range of motion, and pushing at midrange

					SHORT		MEDIUM		LONG

LIGHT
											x
MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Flexibility - turn off the timer, grab on to something for pistols or use a box
Stamina - do max sets of push-ups and rest longer if needed; do half the reps on one side for pistol before moving to the other
Coordination - sub lunges for pistols, allow for snaking on push-ups to make sure shoulders move forward first

MY STUFF
35:38. Slow and for quality, pistols on box or holding on to a pole. Nothing like a WOD designed for 10 minutes to take 35. Great dose of humble.

GENERAL FEAR LEVEL: 4

Fantastic article !!

Fantastic article !!

Thank you!
i will most assuredly be sharing this with my people. 
this will be so handy it will keep the attention. 

Great article!  Thanks for all the detailed info, videos, and variations. Looking forward to your next fresh take. 

Good article. Push ups are great and all the variations are often overlooked.

Now to programme a few surprises in the box :)