7+9

7 rounds + 6 reps

8 rounds plus 5 reps rx’d. Strict pull-ups and unbroken sets. Cardio limited.

12 rds + 1 PU

Completed 2019-11-14 25 lb dbs, strict pull-ups (not weighted) 7 rounds

M/35/5’10”/190 Rx’d 11 rounds + 1 rep

8 rounds Rx

7 rds + 3 pull-ups + 4 pushups

As rx’d, 8 rounds. Feeling like I need a good ass-kicking today, so opted for an EMOM strength plus short metcon. Worked up to 225x5 and that felt great, so just went for doubles at 275. 8 minutes was probably the right amount – 10 might have been pushing it. The metcon was good – this is in a hotel gym, so the pull-up bar sucked. DBs were round so that made it a little more challenging for push-ups. I did not push the pace too much. With a better pull-up bar and no strength beforehand, I might have tried to shoot for 10 rounds. This was plenty today. 46m/5'10"/180

11rds + 10 rx’d

Rx 13+5

11 rounds+3 pull-ups RX

9 rounds+3 pull-ups RX 43/1.78m/75kg

subbed 3 T2B for the weighted pull-ups. Had fun with this workout, but didn't track my rounds :(

5’8” / 169 lb / 21 / M Rx’d 15 rd + 3 pull-ups I love these pull-ups - push-ups - squats workouts!

7 rounds

8 rounds RX! Slow with good form! Squats hurt my sore legs. After 20.4 my pro motorcross cousin & I went for a 45 min run. Did this WOD yesterday!

M/31/5'9/180 10 rounds Rx

13 rounds +3 +6 +6 Rx double DB Squats 2x16kg M/43/80kg

5 rounds RX'D 34/m 185# First time doing weighted pull-ups 3 at 35 got hard real quick

8 rds Body weight pull-ups, 25#

Scaled to AMRAP in 12min of: 3 ring rows 6 push-ups off perfect PU handles (round plates for dbs) 9 squats, 20# dbs 5 rounds, even

10 + 3 Rx Super awkward transitions

12 rds 20lb DBs 20 degrees in the garage

9+7 - Rx

34/M/5’9/195 9+ 9 Rx

9 rds with 30lb dbs. Phil 9+3 with seated pullups and 27lb tbells. Warmup Bb bench and backsquat about 50 reps each...upto 90kg

8 rounds + 3 pull ups 36lbs weight vest for pull-ups, push-ups and squats (squats added another 35 lbs DB)

11+1 Rx

I only have #30 dumbbells. 9 rds +12

25# for pull-ups 35# for squats 9 rounds + 3 pull-ups That was hard

Did 7 rounds + 3/6/- Really good workout!

Rx 8rds + 1 rep Maybe doing Saturday’s workout yesterday wasn’t such a great idea!

8 rounds. banded pull ups 10 lb DBs on push ups on dumb bells 10 lb DBs dumb bell squats

Rx’ed 12 rounds

M/45/ 135 / 5’-6” As Rx 10 rds complete + 6 psh ups. Then completed the squats post 12 minutes. I forgot to mention that for me, the squats were by far the slowest and hardest. I did the Open WOD 20.3 yesterday early also so that could have been a factor also.good workout. Gotta go faster on 12 min AMRAP.

One dumbell for squats?

M/45/135 lbs/ 5’-6” As Rx: used 35 lb DB inbetween legs for pull-ups, pair of 35s for push ups and pair of 35s for squats. Power cleaned the pair then started squatting at first then after 3 rounds went into squat cleaning them into squatting in front rack position. Good solid mix. I completed 10 rounds plus 6 push ups in 12 mins. Took about 10 seconds break then completed 9 squats post time. Should have gone out a bit faster. When I do it again down the line I will use a singular DB kept at pull up station then a pair to be used for the other stations. Only thing I didn’t like was the chauffibg with holding the DB for the pull-ups.

5+9 (first two rds with 20# DB pull-ups then switched to 15# for the pull-ups for the rest of the workout and used 20# DBs for push-ups and squats the whole time). First time doing DB pull-ups and it was a nice change of pace!

Warmup: 3mi run 1000m (5min) row WOD: 6rds w/25lb (only 1st rnd pullups weighted)

Rx’d 12 rds + 3 WPU

12 mins cap 7 rds TRX pull, db push-up, db squat @ 25 lbs + 3 TRX pulls

9 rounds + 1 pullup strict #35 Warm up kb cleans, kb snatch, juggling with two hands, juggling with one hand, any how and good morning squats with same light kb, then 3 kip swings 6 shoulder and hip touches from wall climb handstand 6 feet crab walk 6 feet bear walk 3 butterfly pullup 6 feet tuck handstand walk 3 butterfly c2b 18 sec free handstand hold (pr) 150 DU, unbroken! then little warm up set with dbs Then WOD. aimed at continuous with little rest, and strict ROM on pullups since on saturdays wod I filmed myself and saw i was not getting to full extension on bottom. Today I fixed that. Squats are deceptively difficult not sure why. Another weird thing happened, after pistols the other day, today felt like having better dorsiflexion so was able to do some squats more straight with more help from quads, then i got tired and heel started to come off the ground i went back to hammies squat at the end. I noticed I can be slightly faster in the quad squat. Did you guys notice a trend while we approach 20.5? Saturday, pullups strict pushups, squats Sunday Split santches (recovery?) Monday rest Tuesday pullups stricts, pushups, squat Wednesday ? Thursday ? Friday 20.5 ... Are we to see a nasty chelsea? I am excited, DC said this was to be like nothing we have ever seen. Growing emom in difficulty around 3 basic movements? rounds of kipping, strict and weighted chelsea, increasing reps too? This could get really nasty.

M/43 8+1 rx

10 Rds 20lbs DBs

9rds +3 +6 +3, rx.

11 rounds + 9 reps rx, strict pull ups with dumbbell between legs. It was a funny workout, intense.

12 rd. Scaled to 25lbs (don't have 35lb db and 40lb db were the next size up, 25 lb was definitely the right choice)

As rx’d 6 rounds

6 RD'S Only have done CrossFit style workouts a couple times. On paper it looks easy but man was it tough, but fun overall experience! Will definitely be doing more of these.

7 rounds.

9

15 kg dbs 8 rounds 👍

Nice and easy after 2 weeks off. Used 20lb DB’s. 9 rounds.

Rx - 10 rounds + 1 pull-up

28lbs dumbbells 9 rounds

10 rounds even. RX’d Started off slow trying to pace. Should have aimed for a minute a round.

Rounds 8+10 reps Rx Awesome work

This is a fun one! Here are some thoughts on modifications: Weighted Pull-ups: I consider this to be somewhat of a strength-building element vs a pure-conditioning element....for this reason I will try not to scale to a kipping variation today, although there is nothing wrong if someone does do that. I will look to have athletes use loads where 3 reps can be completed unbroken on several rounds. For athletes that can perform strict pull-ups, but not weighted pull-ups, I will have them perform unloaded strict pull-ups today. For athletes that cannot do strict pull-ups, I will have them modify to a slow eccentric pull-up. The goal will be to lower oneself in 3-5 seconds after jumping the chin to the top of the bar. If this variation absolutely cannot be performed, then I’ll use a feet/toenail assisted pull-up. Push-ups on dumbbells: I consider 6 reps per round to be a very reasonable number to achieve and many of my athletes will be able to perform this movement as prescribed. For athletes that can perform pushups on dumbbells but 6 reps cannot be completed unbroken for at least 5 rounds, I will reduce the reps per round for them to achieve. For those that cannot perform push-ups on dumbbells, I may have them perform a dumbbell bench press today. I normally don’t substitute a loaded movement for a bodyweight exercise but it could be a good change of pace being that there were a lot of push-ups programmed a few days ago. If you want to keep the stimulus of the bodyweight exercise then I recommend performing incline push-ups as I recommended band-assisted or kneeling push-ups for Saturdays workout. Dumbbell Squats: I consider the load to be light and would like to see the reps be completed unbroken with a relatively fast-pace each round. I will have athletes reduce loads to achieve this goal. I don’t anticipated needing to reduce reps with this movement but I will do so on an individual basis if needed.

scaled to ring rows w/ 25# weight on my chest 9 rounds w/ 10 sec to spare.

11 rounds + 9 reps. Rx’d. Squats limited me. Good workout!

Complete as many rounds as possible in 12 minutes of: 3 strict pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♂ 35-lb. DBs, use one for pull-ups Scaled to strict pull ups 10 rounds + 2 reps 182 reps

11 rounds Rx

10rds + 3pullups + 6 pu Squats had me dragging, legs are still sore and tired from last week. Strict pullups and strict deficit push-ups (chest to ground), I knew my squats would limit me

9 rounds in 12:15. Rx DB push-ups and squats. Rounds 1-2 subbed 3 strict pull-ups. Rounds 3-9 subbed 6 pronated grip horizontal ring rows with 3-sec slow negative descent.

Rx'ish 12 min amrap 3 strict weighted pull ups with 35# 6 push ups with hands on 50# db's 9 "Gorilla" Squats holding 70# kb, standing on a bunch of plates to get below parallel. 8 rnds plus 3 pull ups/6 push ups finished the 9 sqts to complete 9 rnds @ 12:16 m/49/175

8 rounds First two with 35lbs then 25

9 rds + 3 pull-ups + 3 push-ups (168 reps) Rx

12 minutes of: 3 pull-ups (bodyweight) 6 push-ups on dumbbells 9 dumbbell squat (25# DBs) 9 rds + 3 pull-ups

8 Rounds RX... Pull-ups got me.

If shear forces, as a result from bloodflow, inflammation or mechanical stress, have an impact on the arterial wall leading to injury of that part of the arterial wall, then what concerns do we have with mechanical shear forces generated by repetitive movement (as doen in lactic acid training) ? Lactic acid training, which involves many repetitions of which the last repetition - most difficult to produce - are the stimulating factor (toghether with GH) for (wanted) angiogeneses to take place. Is there a risk involved ?

10+3 rx’d

13rds+4xpush-ups rx

INTENDED STIMULUS . Fun day! This workout is going to bring back some memories from 20.2. If you did that workout, then use that experience to inform how you will approach this today. Even though today's workout is a lot shorter, what you learned about pacing and time management will apply here. Think about today's workout as a short version of Cindy in which we lowered the number of reps and the overall duration to accommodate the loading. It is a trade in which the desired outcome is that the speed and overall intensity is maintained. First, choose a weight for the pull-ups that will not stop you. Choose something you think you can do unbroken for the vast majority of the workout if that is just strict pull-ups, be it. With that decided go for the squats, try to avoid compensating for the scale on the pull-ups, but aim to keep them loaded if you are a solid air squatter. Modify the push-ups to elevated push-ups if you anticipate having to break them very early. However, even if you are elevating them use the dumbbells for your hands, and look for that little bit of extra range of motion dumbbell push-ups give you. This is classic CrossFit fun! Smile! OPTION 1 Complete as many rounds as possible in 12 minutes of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 15-lb. DB's, use just one for pull-ups ♂ 25-lb. DB's, use just one for pull-ups OPTION 2 Complete as many rounds as possible in 12 minutes of: 3 pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 15-lb. DB's ♂ 25-lb. DB's OPTION 3 Complete as many rounds as possible in 12 minutes of: 3 assisted pull-ups (band or box) 6 push-ups on dumbbells on a bench 9 dumbbell squats ♀ 15-lb. DB's, use just one for pull-ups ♂ 20-lb. DB's, use just one for pull-ups

Champions Club Scaling Notes RANT: Usually I’d say 12 minutes is one you might have to scale to longer for new athletes, but the short reps actually makes this a really good time domain. Pretty easy to modify the movements too. Specifically I think it would be best to do some kind of bar hang instead of ring row or banded pull-up. Bands might take too long to get in and for only 3 reps, ring rows might not be the best option. I SHOULD TRY THIS RX’D IF: I can go unbroken for the first half of the workout. FIRST TIME WITH CROSSFIT VERSION: as is, lose the dumbbell(s) GROUP VERSION: pull-up bar space can be tricky as usual, but the dumbbells on pull-ups are even more. The idea behind weighted pull-ups is to use and develop more strength than regular pull-ups. So to help on space and setup, either go regular strict with added reps (dependent on athlete) or L-pull-ups with same reps. Or, for fringe athletes, 3 regular kipping pull-ups are fine, especially is they have to kip a few times to get up there. INJURY VERSION: Themes are: endurance over muscle fatigue, pulling, pushing, squatting, loss of connection (dumbbells). Pick two movements instead of 3 and go through for 12 minutes. Use reps that won’t allow for much rest. WARMUP: Hollow rock Handstand Squat Jump rope Kb swing GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5

Warm up for 191105: GENERAL WARM-UP AMRAP 8 1 minute of single-unders 15 kettlebell swings 15 hollow rocks 15 overhead squats with a PVC SPECIFIC WARM-UP Weighted pull-up 2 sets of 5 kip swings 2 sets of 2 kip swings + 1 pull-up 1 set of 3 strict pull-ups 2 sets of 2 dumbbell weighted pull-ups *Increase load on the second set Push-up 10 scapular push-ups on floor 5 push-ups on floor 5 push-ups on dumbbells Dumbbell squat 10 squat therapy squats 10 jumping air squats 5 dumbbell squats Practice round 1 weighted pull-up 2 push-ups 3 dumbbell squats

Globo scale-as rxed. If you only have a lat pulldown machine go as heavy as possible. Bodyweight sub 3 strict pullups 6 clapping pushups 9 jumping squats, jump 6" off the ground.

So are these weighted pull-ups with the dumbbell between your legs?