CFWUx2

6 min for 150 reps each rnd. No back sqts.

M/36/5’8”/180

10/20/30/40/185 from floor

*I didn’t read the directions correctly. Times are after each set of back squats. Started every round on the 6 minute mark.

Rd 1-4:14

Rd 2-4:31

Rd 3-4:51

Rd 4-5:00

Rd 5-5:14

-then-

3x max rep strict pull up (3 min rest)

9-7-6

M/27/5'8"/170lb

CrossFit AFK

(times after back squats) 4:15-5:25-5:30-4:52-4:55 (rounds 1-2-3 Rx, rounds 4-5 Sc to the intermediate rep scheme of 15-20-30-40 for the gymnastics. Did this one a little too close to lunch... lets just say that.)

intermediate + 225# BS

times after back squat 3:40, 3:45, 3:40, 4, 4:05

Modified:

--

5 RFT of:

20 inverted rows pull-ups

30 kneeling push-ups

40 butterfly sit-ups, unanchored

50 overhead squats w/ PVC pipe

1' rest btw rounds

> 08'06'' / 08'30'' / 08'15'' / '8'13'' / 07'57''

--

Peace.

Original Barbara 47:40

5x pull-ups in-between exercises

After round 1 assisted pull-ups 19kg

Original Barbara 44:30

2 rounds

BQ 70Kg

4’

M/36/6'/180#

Barbara

36:17 Rx

(4:29/4:37/4:55/5:18/4:59)

Pull-ups all 16+4; push-ups in two or three sets. Sit-ups were terrible.

Deo gratias

Wow...

Tailored to advanced beginner/lite intermediary

4 rounds

15 pulls

20 push ups

25 sit ups

30 squats

Back squat @155lbs

Came in at around 3 ½ /3 ¾ minutes per round

Problem should have tweaked the reps up a drop ☝

Time left after each round: 2:27,2:16,1:57,1:21,1:03

Scaled down to 15,22,30,40 each round. Basically 75%, unanchored sit-ups. Didn’t even do the 5 BS. Barbara is my kryptonite.

sans les bras très dur de terminer en 6 minutes

https://youtu.be/6SAaj8LUOzU

m 54

subbed back squats for DB 70lbs bench bc of the pullups on the rack.

&*&*&@#!* BRUTAL

rnd1 5:21

rnd 2 5:46

rnd 3 5:55

rnd 4 5:48

rnd 5 5:51

Beg option

2:38/2:11/2:17

man….that was rough…

Rd 1: 4:30 (15, 20, 30, 40 reps)

Rd 2: 3:40 (10, 15, 25, 35 reps)

Rd 3: 4:12 (10, 15, 25, 35 reps)

90kg backsquats

Beginner option:

2:28

2:09

1:59

No rig for pull ups and only have a 20kg BB otherwise would have opted for the intermediate option.

Beginner option

2:29

7:34

12:32

negative splits… I’ll take it.

RX'd until round 4.

3:24

3:52

3:48

4:58

4:12?

The back squats were all completed in two or three sets on the last round. I extended the rest on the 4th round until minute 7 before starting round 5. Got in the last round before 30 minutes, but needed an extra minute or so to finish all five squats. Absolutely crushed and the type of workout that Ill be fatigued from for several hours. So much more brutal when part of that recovery time is for squating some heavy weight.

Rx’d:

2:54, 3:00, 3:10, 3:11, 3:44

I had to dig deep on that last round. Sneaky sneaky putting those heavy back squats into an already mental WOD. F%kkin A, good one.

Times slower than last 2 Barbara, which were all sub 3 min. rounds.

Intermediate, no back squats

3:18, 3:23, 3:32, 3:39, 3:35

Butterfly pull ups, pushups, abmat situps, painful air squats

First round Rx(w/ 225 back squats) ~4:55

Second round Rx ~5:30, but needed extra rest before starting next round

Third and fourth rounds competed air squats @5:40, no back squats, right into next round

Fifth round only made it to the 15th squat when the bell rang. Also tore my left hand 😖. Legs have not been able to recover.

Son(15)

Regular Barbara (w/abmat)

Total time 51:40(w/ rests)

SC Barbara...but if I could read I wouldn't have done Barbara without rest...but I couldn't so I did 4 rounds without rest. Pullups weakest.

5:47/8:39/8:53/9:52

1/11/22: 3 rounds due to time...5:23/6:00/7:10

11/21/20: made up March '21

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

Intermediate plus further scaled the BS to 185#. Times are after BS because I glossed over the direction to note time after air squats, so each round was probably just shy of 3 min after air squats.

3:27

3:18

3:09

3:38

3:25

Sit-ups were abmat unanchored. There was definitely kipping in the pull-ups, but I went unbroken each round (super pleased with that). I warmed up to 205# BS but knew right away that wasn't going to fly today, even with doing intermediate reps. Glad I scaled the way I did, though my legs are already feeling trashed. IOMS instead of DOMS - the next couple days are gonna be rough walking, kinda like after doing Manion.

Adapted Intermediate Option

Subbed 1min Row for the pull-ups (no pull-up bar)

Leg Press Machine instead of Back Squat.

~1:35 of rest

95lbs Front Squat, from garage floor

4:08

3:46

3:57

4:25

5:08

Agreed on the sit-ups, Michael. Took ~1:45 each.

155lbs back squat

3:21

3:30

4:00

4:23

4:33

Can't find my last Barbara score.

Biggest time suck: abmat/butterfly sit-up. Should have pegged the toes.

Time after each round of air squats:

3:27

3:32

3:49

3:59

3:41

did strict pull-ups

225lb squats after air squats.

Intermediate

3:01, 3:10, 3:26, 3:31, 3:47

4 rnds, each for time, with rest after each rnd 3m.

20,30,40,50,5*100kg.

4:00,4:40,5:20,6:00

The times of each round are listed along with the back squat.

Today on fasting, therefore, having felt, immediately after the 4th circle, the liver - I decided to limit myself to four circles ...

Still trying to get over sickness. I’m too hardheaded to rest. Compromised and did intermediate.

4:30 4:05 3:54 3:38 3:03 time includes weighted squats

had to use rings for PU

Completed each round in under 4min

Scaled normal Barbara

Warm-Up

3 min Bike Erg

3 rounds

10 Pass Throughs

15 second hamstring stretch

3 Rounds

10 Scap Pulls

10 Scap Push-ups

Scaled WoD

3 rounds of normal Barbara, 25:39

Aerobic Accessory

30 minute ruck at 0% incline @30#

10 pull-ups banded

15 push-ups

20 sit-ups

30 squats

5 back squats @ 115 lbs

1-4:45

2-5:00

3-4:57

Beginner Option:

3 rounds, each for time, of:

10 ring rows

15 push-ups

20 sit-ups

25 squats

Rest precisely three minutes between rounds

12:46 - 2:23/2:14/2:08

2

Rx

32:59.98

Round 1

04:29.39

Round 2

06:46.30

Round 3

06:59.22

Round 4

07:22.52

Round 5

07:14.94

Champions Club Scaling Notes

RANT

Well, if you're new to this, my name is Chris. Coach Glassman encouraged me to write these notes in January 2019 and I've been doing them ever since. They take on some different formats; my latest one involves a grid that I find helpful when scaling workouts. Basically, just imagine the fittest person you know, then imagine him coming in last in a group of 50 people, and of that group of 50 people, there are like 4 or 5 of them each of these workouts are designed for. When you think of the term "wheelhouse" that's what it means. Helen is in my wheelhouse. Cindy is in Coastie Nick's wheelhouse (you bastard!). Every workout plays to someone's strengths, most of them won't play to your (or my) own. So read the grid below with that target audience in mind. For this workout, think someone who can do each round in like 2:30 or less. That makes this a light weight/medium duration workout. Maybe medium weight/medium duration. Now, think about where you fall on that. For me, it would be a heavy(ish) weight/long(er) duration workout. Yours might be heavy and super long, or whatever. Then ask yourself what is the main limiting factor between you and the intended audience. Is it strength? Is it speed? Is it stamina? Is it coordination of the movements? That is your scale; shade the workout in order to work on what you need. Or just mindlessly sludge through the workout as listed as hard as you can. That works too sometimes.

WORKOUT THEMES

Adding a modern stamp to a classic benchmark workout. Squatting, pushing, pulling from the hips, pulling from the shoulders. High output followed by medium recovery. Stamina playing a factor in power output.

SHORT MEDIUM LONG

LIGHT

x <-- Spealller probably

MEDIUM

x <-- me

HEAVY

COORDINATION SCALE

AMRAP in 20 minutes of:

20 squats

15 kips (or decreased ROM kipping pull-ups)

10 push-ups

STRENGTH SCALE

Same every-6-minute format, but do 5 back squats, 10 ring push-ups, 15 strict pull-ups. Maybe add rounds if needed

SPEED SCALE

Stick with regular Barbara, but instead of doing a 3 minute rest after each round, do a 1 minute rest after each exercise.

MY STUFF

Still pouting, so I ended up just walking with my dad for about an hour venting and wondering about things that help support any stereotype of Michigan fans.

GENERAL FEAR LEVEL: ? Regular Barbara is a 9 (Mel thinks it's a 10). Either way it's bad. Not sure how much more sharks you can add to Sharknado to make it any worse.