subbed:

5 ring dips

10 box step-ups, black box

10 pull-ups

6 1/2 rounds

CFWUx2 5hspu (sub for dips)

8r

CFWUx2

7r (?)

@Mom's

Finally made up 9/5/23! SC HSPU to 2"mat/pistols to 19" bench...5+5/-/-

next day

Cindy

amrap'20

2 strict ring pull ups

8 push ups

16 strict asq

18+5

accessory

5 rounds plus 14 reps - Rx’d

9 rds

Scaled to inverted push-ups on box; lunges (10 each leg) and 10 pull-ups

43 / 6’0 / 190

M/26/5'8"/165lb

CrossFit AFK

12+9 (Pistol were heavily taxed from the running and L-sit, and my cycle speed was slow for me. Triceps also were a little sore overall. My hands got hot about halfway through at the 10-minute mark and tore a blister on my finger on round 9 or so. Pull-ups were definitely a limiter today. Did versions of 8/7 6/5/4 and 5/5/5 to get through my pull-ups.)

Lesson Plan

Warm-up

2 rounds of:

4 crab glute bridges

4 crab glute bridges with a leg lift, alternating lift

4 crab glute bridges with arm reach, alternating reach

2 rounds of:

4 cossack squats, right leg

4 cossack squats, left leg

4 typewriter cossack squats, L to R = 1

2 rounds of:

4 PVC overhead lunges with a pass-through at the top, alternating steps

4 Plank walkovers, L to R over the PVC sideways = 1

4 Laying PVC toe-to-bar

Practice HSPU's

3 reps, 5-seconds hold at the top, 5-second negative descent

Push-up

Pike push-up, feet on the floor

Pike push-up, feet on a box

Handstand push-up

Practice Pistols

12 Squats

8 Narrow stance squats, feet together if you can

4 Ankle hugger single leg squats, each leg

2 Single leg squats, each leg

Practice Pull-ups

12 Shoulder shrugs, hanging (active shoulder)

8 kip swings

4 strict pull-ups, leg assisted or band assisted as needed

2 kipping pull-ups, jumping pull-ups as needed

Workout of the day

-This warm-up will still get you ready for Cindy or a scaled version of Mary.

-Try to keep rounds close to the same amount of time, aim for 2-minutes or less.

Cool-down

4 rounds

10-30 seconds reverse grip hang

4 PVC sotts presses, scale to seated as needed

8 rounds plus 1 hspu (last one was strict)

UB kipping hspu. Only alternated pistols for first couple rounds then did 3-4 each leg to start with after that…Strict pull-ups 6-5-4 until I had to minimally kip after 6 starting r3 or 4 to keep the same rep scheme/intensity. 6/9 kipping last round.

Didnt move fast but felt pukie briefly afterward. No breakfast or Beta Alanine beforehand. Less caffeine than normal…not feeling motivated.

179#43%176cm

Rafael e Antônio

Rx'd

10 Rounds + 15 mov

M/36/6'/174#

9+25 Rx

(PR from 2020 is 10+10)

Deo gratias

5 rounds + 24 reps

abmat HSPU

strict pull ups

8 rounds + 1 HSPU

6+5+10+8. Did 24” box step ups for pistols. One of my most disliked workouts

11 + 7 Rx

M/35/197

Strict UB HSPU

Alt. pistol squats

Strict C2B PU

5 rounds + 15 reps

Left knee didn’t feel great. Stopped to put knee sleeve on.

5 rounds

Modified:

--

Complete as many rounds in 20 minutes as you can of:

5 DB presses sitting on the floor @ 2x 12,5 kg DB

10 curtsy squats, toes against opposite Achilles tendon, alternating sides every 5 reps

15 inverted rows

11 rounds

--

Peace.

8R + 15 reps

20min AMRAP: 11rds+15

5 HSPU

10 Alt. Foot on Achilles Heel Sqt

15 Pullups

GWU: 2rds

:60JJ/5Inchworms/5ScapPushup/(5) 2 lunges+sqt

SPWU: Cossack Sqt/Toenail Sqt/Achilles Sqt

Pike push-ups/pike box push-up/HS hold/ HSPU practice

Ringrows/Scap pulls/pullups

COOLDOWN:

5 HSPU

10 Squats

15 Pull-Ups

8 rounds

Male/29/185/5’9

Heavy power clean and hang clean jerks prior but no excuse to not hit 10.. Need to move faster!!

Completed 7/27 a.m. scaled the pistols to a stack of plates, probably 10". Strict HSPU.

1 rep shy of 9 rounds.

Pullups were broken into 2 sets after the 1st round, then 3 after the next few rounds. Hspu unbroken until round 9, which really slowed me down, sweaty hands.

AMRAP 10 min

5 strict pushups

10 strict squats

15 pulls on concept2, res 10

5 rds + 10 squats

5 rounds 🤪

Rx

8 rounds+ 17

At 5:30a in a hotel gym. Pull ups were a mix of strict and kipping but not enough clearance for butterfly. HSPUs we're strict.

5 rds: 5 push ups, 10 squats, 15 ring rows

Rx it

9x24,

10 total was my goal. Damn pullups get me!

that's 3 times now, same friggin' score!!

Modified Beginner at Home workout: 10 min AMRAP- 5 pushups/ 10 Air squats/ 15 scap pullups = 5 rounds + Air squats

HSPU to AbMat, single leg squats to bench

8 rds + 5 pull-ups

5 rounds. Assisted pistols

Great work Derek!

Rx 19 rounds + 2 pistols

*Strict Handstand Push-ups.

Rx

12 rds + 3 reps

M 52/205/6’

7+6. Pistols standing on a 20” box.

pull-ups were mix of strict, kipping & jumping

10 rounds untimed but about 20 min

HSPU strict to abmat

Pistols down to 12" box

Kipping pull-ups

10 rounds + (5+10+2) = 317 total reps

Last time wall-facing HSPU, same others: 9 rounds + 16 = 286 total reps

31 reps better today, and tougher HSPUs!

modified/Mashed together yesterday's and today's wod

4 rnds

5 strict hspu

10 step ups 24"

1 min knee bent hold

400m run

24:01

m/52/175

holds took longer and longer each round

For my notes--

yesterday I did ohs/sqt cln/pc/pull ups/bent over rows

so I modified today's wod

11 rounds No abmat this time, used 14 in. Box for pistols, last time did curtsy squats

190803 10+5

Age-33

Weight-175

Height- 5’-8”

RX- Yes

8 rounds + 26 reps

5 HSPU

10 lunge steps

15 pull-ups

10 rounds, 10 reps

Nice Ahmed!

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Benchmark that's more challenging than the original. Gymnastics, pulling, pushing, squatting, unilateral loading also themes

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

COORDINATION SCALE

2 minutes of practice at each station, cycle through until you feel like you got a good dose

STRENGTH SCALE

AMRAP in 20 minutes of: 1 handstand push-up, 2 pistols, 3 strict pull-ups

POWER SCALE

Cindy

MY STUFF

I did rounds of 2 minutes at each station until the clock said 20. Almost got my first no false-grip strict muscle-up

GENERAL FEAR LEVEL: 7

Beginner Option:

Complete as many rounds in 10 minutes as you can of:

5 push-ups

10 squats

15 ring rows

6-rds+24 reps

That's an awesome slomo!