31:23. 3:43, 4:14, 3:29, 3:40, 4:17. R1/2 scaled to 15,25,35,45 R3-5 scaled to 10,20,30,40

5:56 6:59 7:45 8:09 8:34

Did 10 strict pronated grip pull-ups 20 pushups 30 sit-ups 40 squats to try to maintain 1:1 work rest. 2:32 2:37 3:29 4:03 3:53 28:35 total time including 3m rests. Felt very nauseous the final 2 rounds. Unbroken pull-ups the first 3 rounds unbroken pushups only on the first 2 rounds. 186/40/69.5”

49:56

30:07

Rx’d: 48:50

4:27, 4:00, 4:11, 6:42, 6:27 Rx

24:30 3 rnds Splits: 9/17:40/24:30 M/60/6’2”/230

3:16, 3:18, 3:25, 4:20, 3:25

5:44 6:25 7:12 7:20 6:25 45:05 Rx

34:13 4:24 4:24 4:10 5:20 (tried gymnastic kips, which lead to a broken set) 3:55

31:15 5x 20 bent rows (10/arm) @35# 10 push ups 20 sit ups 20 air squats 2.5 min rest in between rounds

1/2 Barbara (10,15,20,25) 3:51, 3:27, 4:0, 3:51, 3:53 Attempted kipping pull ups Ab mat situps

33:39 (3:48 / 4:02 / 4:33 / 4:40 / 4:36) Scaled to 5 rounds of 10 jumping pull-ups / 20 knee push-ups / 30 sit-ups / 40 air squats / 3min rest between each round M / 40yo / 176cm / 72kg

59:32

a key takeaway from Dr.D'Agostino's presentation is that the ketogenic diet is the canary in the coalmine: it's alerting to us to the importance of whole-body metabolic changes that can beneficially impact an incredible number of pathways therapeutically relevant to an ever growing number of diseases - especially diseases of civilization (e.g. obesity, diabetes, Alzheimer's, cancer...) on a different note, here's something for fellow nerds out there. Read Schurr's paper who proposes a different view on (cerebral) glycolysis. i propose that his model of glycolysis (i.e. where lactate is end of the line metabolite rather than pyruvate) is a better match for observations of the benefits of ketosis for our metabolism http://www.ncbi.nlm.nih.gov/pubmed/25477776 "Cerebral glycolysis: a century of persistent misunderstanding and misconception" (2014)

안양공식인증지부 크로스핏힘 3'20" 4'16" 4'29" 5'24" 4'58" Total 22:27 GHD SU 통증으로 급 방전 170620 기록 4"31" 4"31" 4"55" 4"54" 3"52" Total 22:33 강경택 45세/180cm/95kg 헉ㅡ.ㅡ

Rds of 3:16, 3:21, 3:52, 4:08, 4:15. Pull ups snuck up on me. First WOD using butterfly pull ups. Broke push ups and pull ups, ub squats and sit ups.

Modified to 4 Rounds of: 10 hspu 20 strict pull-ups 30 push-ups 40 sit-ups 50 squats 3min rest after each round 1st: 5min45sec 2nd: 5min45sec 3rd: 5min46sec 4th: 6min8sec

M/57/6’2”/179 4 rounds 32:53 = avg. of 5:58/round Round 3,4 Push ups and sit ups felt slow, yet this still ended up being a 4 round PR.

52 YOF RX: 40:51 with rest rounds 1-90 pull-ups kipping, last 10 strict, me hands 😳 Haven’t done pull-ups in quite a while so this schooled me. Time to pony up and get back at my gymnastics.

5’8” / 165 lb / 21 / M Rx’d 27:31 3:15 3:03 3:03 3:00 3:10

F/49/5'6"/145 Rx'd is too much and couldn't afford time for 5 rounds, so scaled: 4 rounds 10 pull-ups 20 push-ups 30 sit-ups (1st 2 rnds with AbMat) 40 squats 27:03

Rx’d Rd.1: 2:46 Rd. 2: 3:01 Rd. 3: 3:13 Rd. 4: 3:31 Rd. 5: 3:43

35:03 Lap 1 3:32.1 Lap 2 3:58.9 Lap 3 4:24.7 Lap 4 5:21.3 Lap 5 5:43.9 Awesome Day!

Scaled to 3 rounds of: 15 pull-ups 20 push-ups 25 sit-ups 30 squats 3:12, 3:46, 5:23 5 rounds planned, but gone so heavy =(

M/63 Rx 3:05, 3:35, 3:40, 3:46, 3:35

5:00 5:23 5:35 3:25 (- 10 reps for each exercise) 4:18 (- 10 reps for each exercise)

5 rounds in 32:31 of: 10 pull-ups 15 push-ups 20 sit-ups 25 squats Rest 3 minutes

3:54 (looking for a mat for situps) 3:10 3:21 3:32 3:31 29:35 RX 43/1.78m/76kg

26’ rx Cristian rechichi

R1 - 2:50 R2 - 2:40 R3 - 2:47 R4 - 2:45 R5 - 2:52 Minor left hamstring tear healed after 5 days active rest

32 / M / 5'9" / 137lbs 2 rounds of 10-20-30-40: 4:08 7:18 Meant to do three rounds, but I was too gassed and dizzy after two. Damn...

20:15 - Scaled to 4 rds of 10/15/20/25. Finished w/ ring dips.

34:19 Only 4 rounds

Scaled to 15/25/35/45 (with strict pull ups) 4:10 (only unbroken round) 4:24 4:50 5:41 7:05

Had time at lunch for 3 rnds. 4:20/4:38/5:45 Pull-ups 12/8 Push-ups 12/10/8, 12/10/4/4, 12/8/4/3/3 Sit-ups got slow by 3rd set

27:35 (incl. all 5 rests). 1st round scaled way to easy (5 strict, 10,20,30). Changed to 8 strict, 20 push ups, 30 sit ups, 40 air squats (Was finishing these rounds in about 2:50-2:55). Note to self: try Rx next time as long as Kipping pull ups aren’t garbage still.

M/35/5'9/165lb As Rx'd R1: 2:48. R2: 3:05. R3: 3:15. R4: 3:47. R5: 4:07. opened my hand pretty bad at the end of round 4. 5th round was three sets of kipping no butterfly. That took away my arms too for the push ups. And situps were hardest part of the workout for me too. Did the standard showed in the video today for abmat situps no momentum.

44:27... Rx

34:15 With jump pull-ups. Clearly the kipping needs work

5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. 43:45

F.46/@40/5’6” 10 banded PullUp 20 PU AMRAP then knees 30 SU 40 squats mostly to medicine ball 3:24 3:47 4:17 4:45 5:06 I was genuinely surprised at my time but it caught up to me for sure. Completed during lunch.

40:24 1 - 5:28 2 - 5:35 3 - 5:33 4 - 6:06 5 - 5:40 gotta learn to kip pull ups abmat situps

30:37 work only excluding 3 minute rest breaks 44/185 male first time doing this beast benchmark!

Only 3 rounds Total time 21:23

M/44/6'2"/180# Rx'd 4:12/4:08/4:12/4:22/4:28

27'33 rx

62 mins total, just getting back to it slow but determined 🥴

Total time was 29:03 great warm up wod on to the next

RX’ed- 1-3:25 2-3:31 3-3:14 4-3:09 5-3:00 Did a bonus round 6- 3:14

31:30 3:30 3:27 3:57 4:40 3:56

Jackie, 32:18 10 jumping pull-ups 20 knee push ups 30 sit ups 40 squat

37:29 Black band pullups. HoF pushups Abmat butterfly situps 100%: 20, 30, 40, 50. All exercises broken except situps. 180 seconds rest 75%: 15, 23, 30, 38. All exercises broken except situps. 135 seconds rest 50%: 10, 15, 20, 10. Only squats broken. 90 second rest 25%: 5, 8, 10, 13. Unbroken 45 second rest 25%: same as above Scaled rest time to match round percentage.

Opted for 12 strict pull ups as recommended below. Had to rest much longer than 3 minutes after round 4 to ensure I didn't pass out from the heat today! 3:01, 2:50, 2:40, 2:47, 2:30

26:26 Scaled down to 3 rounds, strict form as I’m brand new to CrossFit this week (first workout was Thursday) Thought I was relatively fit but that just blew me away!

No pullups (traveling) Group scale.

Rx 5:20 4:24 4:08 3:52 4:03 29:48 (only 2min rest, bc that’s what I did on the compare to) Rd 1 I had to move and find a new sit-up spot. Also realized I was breaking the sets up too much so my Rds got faster. Compare to: 6:25-6:15-6:11-5:55-6:17(39:02)

Started with 4x1 min runs, 1 min rest, then 2x2 min runs, with a 2 min rest in between runs. The Barbara: No pull-up bar, so subbed 20x29# bent over rows with each arm for pull-ups. Rounds 4 and 5 subbed 1:15 plank for the sit-ups. First 3 rounds wore a sore in my arse. Barbara has alway had that affect on me. 4:40 4:30 4:29 4:13 4:24

6 min rounds. Consistent. Scaled the pull-ups to strict.

35:55 Rx R1 3:35 R2 4:15 R3 5:25 R4 5:27 R5 5:13

Yikes. Feelin bad today. Haven’t worked out in 11 days. Birthday party last night. Had to scale back. Better to do something Han nothing I guess. 3 rounds 10 pull ups 20 pushups 25 sit ups 35 squats

Rx: 3:50 3:52 4:05 4:38 (bad!) 4:06

40:21 with rest time

35:28 (3rds only)

Scaled it to 20 bent-over-rows with two 8 kg dumbbells for the pullups (I have no pullup bar). I tried real hard in the first 4 rounds to get the work done in 3 minutes but...that wasn't happening. So I reduced the reps for the last round to 15 bent over rows, 20 pushups, 25 situps and 40 squats. Overall, Barbara felt like a highly demanding workout that had me praying for an early death real quick. 4:12/3:48/4:07/4:28/3:00

4:17 - 4:40 - 6:38 - 6:00 - 5:46 27:21 total work time Rx The sit-ups is where I spent most of my time.

5,45min 6,22min 6,56min 7,43min 8,25min

32:48 rx’d

30:40 rx

35,45 pour ma part en rx . 💪👌

https://youtu.be/94SlBZZGrSE

As rxed 43.18 min...😅😅

this isn’t a hard workout, “let it bang”... don’t worry about the clock, don’t let the crappy “fear” comments psych you out, pull out your shovel and dig deep... it’s a B.S. workout.

INTENDED STIMULUS . Hell yeah! This is one of the original six benchmark workouts. It does not get any more CrossFit than this. You have here our four sacrosanct body weight movements. Which tells you you should commit to virtuosity today, and show them the love they deserve. They all demand a lot of strength and anaerobic power. Yet the stimulus we are looking for in this workout is aerobic. We want you to be able to keep a 1:1 work to rest ratio. That means we want you to be able to sustain ~3:00-minute rounds for the whole time. Yes! That is hard, really hard. And if you can't you should scale so you can. Today, shoot for fast intervals where you jump from one movement to the other with ease, and where you push those squats at the end with anger. Scale the number of reps if you have the skills, but you will not be able to get everything done within the ~3 minutes. If the pull-ups are not there yet, today is a great day for jumping pull-ups, they will keep the intensity up and they will work your pulling stamina. Push-ups on the rack are the way to go here. Sit-ups and squats are where the burn gets real. Today let's celebrate CrossFit, move fast and with virtuosity! And for extra nostalgia, squat to a medicine ball, like the old days! NOTE ON BENCHMARK This is a benchmark. With benchmarks the stimulus can also be just to gather data, and not the designer's view of the workout. If you have done this before and you want to compare your results to see where you are, that's cool. Even if that means you are not really hitting the intended stimulus designed for this workout. Check this link in bio to read about the original benchmark workouts: https://journal.crossfit.com/article/benchmark-workouts-2 OPTION 1 5 rounds, each for time of: 15 pull-ups 25 push-ups 35 sit-ups 45 squats Rest precisely 3 minutes between each round. Workload reduction: more reduction for the more challenging movements, less reduction for the less challenging ones. If you can do 15 pull ups unbroken consistently, this is a good one for you. OPTION 2 5 rounds, each for time of: 10 pull-ups 20 push-ups 30 sit-ups 40 squats Rest precisely 3 minutes between each round. OPTION 3 5 rounds, each for time of: 10 jumping pull-ups 20 rack push-ups 30 sit-ups 40 squats Rest precisely 3 minutes between each round.

Squats.... body weight or with barbell and weights?

Champions Club Scaling Notes RANT: When I was doing CrossFit in high school and college, the one area of improvement I noticed more than anything was in my recovery time for the sports I played. In both football and basketball, any time there was a stop in the action (dead ball, change of possession, or whatever) I would feel fully energized by the next time play picked up. It’s like I used the Missingno glitch on Full Restores. Workouts like Barbara really give you a sense of how well you recover. When scaling, look to keep about a 1:1 work/rest ratio in some way and keep all 5 rounds. For best training purposes, I would not try and pace; going very fast at the start gives you a more honest look than trying to balance out on all 5 rounds. If you have done this 7 times before, then that’s where you might actually know how to pace at like 90% and still get the desired effect. Otherwise, allow yourself to burn out. I SHOULD TRY THIS RX’D IF: I have lived a full, meaningful life and am ready to move on from this world GROUP VERSION: 5 3-minute rounds of: 10 pull-ups 10 push-ups 20 sit-ups 20 squats Rest precisely 3 minutes between each round. This format will allow us to keep intensity and divide the session into two groups if bar space is limited I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version is fine INJURY VERSION: Upper-body injury — same as group, just cut out pull-ups and push-ups, or do one arm ring row/dumbbell variations Middle-body injury — pull-ups and push-ups are fine, cut the sit-ups and maybe squats if needed Lower-body injury — 5 pull-ups, 5 push-ups, 3 minutes. Keep the intensity WARMUP: Jump rope — always Hollow rock — kipping midline prep Handstand — spend some time overhead and upside down Squat — obviously [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9

Warm-up for 190817 (see also @dotcomwarmups on Instagram): GENERAL WARM-UP Run 400 meters 2 rounds of: 10 PVC pass-throughs 10 Ring rows 10 Lunges SPECIFIC WARM-UP Pull-up 2 sets of 5 kip swings 2 sets of 2 kip swings + 1 pull-up 2 sets of 2 kip swings + 1 pull-up + 2 kip swings 1 set of 3 pull-ups Push-up 30-second high plank hold 5 push-ups Sit-up 1 set of 10 slow and controlled sit-ups 1 set of 7 sit-ups Air squat 10 reps of squat therapy (2-sec down, 3-sec hold, 1-sec up) 15 air squats Practice round 3 pull-ups 3 push-ups 3 sit-ups 3 squats

Globo scale: As rxed. If you are at a hotel or somewhere without a pullup bar, consider finding a park for a set of monkey bars or a fitness station for pullups. You can also hang rings and do ring pullups. If at planet fitness, at home with a door gym, or a gym that has only a power tower (pullup/dip station all in one) sub 12 strict pullups. If you are stuck at a hotel with only dumbbells do 20 bent over rows 50/35lb dbs, or if they have one use the lat pulldown machine as a last resort.