4 rounds plus 36 reps
Rx’d

M/27/5'8"/170lb
CrossFit AFK

2+14 - Rx (1 round being measured as finishing the run.)

4 rds + 25 reps + 200 m
400 m row instead of run
Movements Rx'd

5 rds 5 reps

Modified:
--
Complete as many rounds as possible in 20 minutes of:

14 inverted rows chest-to-bar pull-ups
14 incline push-ups
14 curtsy squats, alternating every 7 reps

> 8 rounds.
--
Peace.

6 rounds + 6 C2B 

Catching up on some posts. 

Completed 1/26. Pistols done by rack to use at the bottom of the movement. Runs on air assault. 

6R + 700m 

ended up walking the last minute, just completely gassed. All movements were quality each round however, so I was happy about that. 

M/37/6’/180#

6+25 Rx
(First time performing pistols without squatting to a medicine ball in quite a while.)

Deo gratias

Intermediate
7 rounds 5 reps
Pistol squats to 20” box

strict c2b 5
15 push-ups
20 single-leg squats, alternating on the 12'box

6rds

5+1min row

Went for the intermediate option:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
Every 3 rounds 15 cal on Assault bike (Probably would be better to do 20-25 cal)

Completed 9 rounds in 20.30 min

5 TRX pull-ups
10  push-ups
20 walking lunges
*After every 3 rounds, run 400 meters.

2 full rounds and through PU’s in 20 minutes 

24.17 to finish 3 FULL Rounds 

RX 
6 round + 28

Did 40 Cal on Assault bike instead of 400m run 
6 full rounds + 13 Cal’s 2nd round 

6+27

RX
(let’s be honest the pull-ups coulda been better, but loved it)

9 rds + 300ish Meter. 

5 plus 1 rx

Quad brutality 

Rx
Outside, 45F, dying...
6 rounds + 18

M/30s/225

Son(15)
Rx
Inside, on treadmill 
4 rounds+ 18

Intermediate (pistols to bench)
11 rounds

Wanted to end it all on even numbers so I did round 12 and 4th run (not timed) after a short rest - I had to really smoke myself in round 11 to finish in time.  Don't have any compare to data prior to mid-2020, so this will be new PR.

Int (w green band for pull ups, knee push ups in round 5 and beyond)

6 + 5 PUs, 10 push-ups, and 3 squats)

Rx’d: 6 rds + 28 reps

Made 7, from round 3 run every time 🤘

7 rounds + 8 C2B
400 meter treadmill run after rd 3 & 6

7 even. Last from 5 years ago was 7+6. Not too bad, runs sucked. 

5+2 pull-ups

Rx 6+25 Rounds

SC kipping PU/pistol to 19" bench/0.75mi echo bike...6 rounds even (time @ 0.26mi on echo bike)

2 big rounds + 1 little round + 10 C2B as Rx. I was pleasantly surprised at my pistols, having not done them for ages, but slightly disheartened by my C2B, also not done for ages. On balance I was chuffed! 

Scaled to 8-12-16 reps (80%), pistols down to 12" box
7 rounds (2 runs) + 8+12 = 272 reps + 800m

Too slow on C2B today. Last time 10-15-20, same pistols, exactly 7 rounds = 315 reps.

6+6 Did 27 cal. on Echo crazy weather! I suck at pistols. I had to use squat rack to brace and go butt to heel. Finished 10 rounds just under 35 min. 

Scaled/subbed to:
10 kipping pull-ups 
15 push-ups 
20 pistols to an 18” bench
500m rows every 3 rounds
6 rounds + 5 pull-ups 
Each row ~2:13

180127:  6 rounds + 8 push-ups, pistols to a 21” tree stump and 400ish runs

60/5’8”/154

10 rounds, 25 reps

7 pullups
15 pushups
20 lunge steps

400m run after 3

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups jumping good to get chest to bar.
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters.300 Meters Assault Air Runner 
7+13 reps

5 Lat pull-downs (110#)
10 Pushups
20 Squats
*After every 3 rounds, run 400 meters (treadmill)

Round times:
1:22/1:22/1:23
2:42
1:14/1:18/1:21
2:54
1:18/1:20/1:19
2:22
2 x Pull-downs in the last 5 seconds

I took the first round slow, pausing between sets to pace, which I try to do on longer workouts so I don't go too fast. I typically try to then maintain the pace for the whole workout, I actively tried to slow down for rounds 2&3, so a nice place to be.
I took ~15sec to drink before and after the first 2 400s, plus time to spin up treadmill, ran them at about 8 min pace. Last one was at <7min pace. I should have pushed the first two runs harder.

My mindset this year is to overscale and do too little, rather than too much. I think this is a good approach for, at least for me, (re)starting Crossfit. There is always tomorrow

Modified Intermediate Option
Regular single-leg squats

9R + 80m

https://youtu.be/VSSY6d_JGgU

Scaled to
20 min amrap
5 strict ctb
10 push ups
15 step ups to 20" box
1000m assault bike after 3 rnds
8 rnds plus 5 ctb
m/52/175
compare to
amrap 20 min--somewhat Intermediate scale.
5 CTB
10 push ups
15 pistols using 20" box and tried to mimic a pistol as close as possible. My left leg/knee is a decent amount weaker than my right--trying to fix that.
9 rnds plus 10m.
finished the 3rd run @ 22:22
m/47/175

Beginner option
Did three rounds lunges,
had to change over to air squats to keep moving, legs were shot.
used the rower 500m. 
7 rounds
Gunna keep moving

Globo wod: If you do not have a bar you can kip on do strict pullups today. Running subs 500m row or 27 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.  Busy gym: do AMRAP 15 minutes near a pullup bar, then divide the rounds completed by 3 and run 400 meters times that number.  Round up to the nearest whole number. Do this as fast as possible and as soon as possible after the AMRAP. 

6 rounds 1 run. Modified to ring rows due to shoulder injury but I wore a 12# weight vest

Int. Option 

10 rounds on the nose

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A variation on a benchmark with more stamina and an endurance dose. Squatting, pushing, pulling. Unilateral loading. Gymnastics, monostructural.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

POWER SCALE
Cindy

STRENGTH SCALE
Do one 800-meter sprint, then immediately start up Strict Mary

ENDURANCE SCALE
As is, but actually sprint the 400-meter effort

MY STUFF
When I feel sick, I am really a fan of bundling up in as much clothes as possible and doing a 20-30 minute low-intensity workout to "sweat it out" so to speak. I don't know if there's any science behind it, but I swear it helps me a lot. I did that today. One-arm ring rows, overhead press/walk/ squats. Went for about 24 minutes and felt much better after.

GENERAL FEAR LEVEL: 7?