CFWUx2

32:24

Scaled to 9-6-3: 7:30

M/25/5'8"/155lb

CrossFit AFK

34:04 - Sc (subbed ring muscle-ups, took two weeks off so took this one conservatively. HSPU's on parallettes still fell off really bad after first round.)

Rx

Parallette HSPU

Barmus

19:02

Modified to:

800m run

21 push-ups and 21 strict pull-ups

400m run

15 push-ups and 15 strict pull-ups

400m run

9 push-ups and 9 strict pull-ups

M/35/6'/175#

19:48 Rx

(PHSPU with 9" deficit, mostly in sets of four; BMU sets of 3)

21-15-9 reps for time of:

Kipping handstand push-up

Kipping pull-up + strict bar dip

broke PU and dips into sets of

7-7-7, 5-5-5, 5-4

11:16

Completed on 4/18

Intermediate 10:50

21-15-9

HSPU

15-12-9

Seated Ring MU

Rx 9:19

6 inch Deficit for Parallette HSPU

M40/6’00”/185

15-12-9

HSPU

C2B PULL-UPS

RING DIPS

lost the timer on this one

15:16 min

Kipping HSPU

Green banded BMU

RX, (25lb plate + ab mat)

19:38

m/42/ 75kg / 1.7m

Well this was much harder than I thought. The parallettes made the hspu so much harder. It took me 38 minutes. Normally this is the area that I clean up too. Clearly need to work on this.

21-15-9

strict HSPU’s

strict C2B

15:20

Scaled for abilities sake. Left the rep scheme as RXd.

HSPU to 4" block

BMP from box

15:40

Even with the scaling this was a really challenging workout!

Sc str HSPU to 4" mat 21/15/9 & black band bar mu 12/9/6...17:44

17:40. At work, used 45DB strict SP, chest to bar pull-ups/ring dip for MU.

19:26 kinda Rx

used parallette’s but stacked up plates + abmat to make it even with the parallette’s

BMU Rx. Definitely did more than 3-4 sets per round though..

M/28/6’1”/200lbs

7:36 scaled

Strict ring dips

C2B pull-ups

21-15-9 reps for time of:

Parallette Strict handstand push-up

Bar muscle-up

________________

Time;- 17:05:36 min

Don’t know what I was thinking. Lol. I decided to retest 21.2 since my back is feeling better now.

Completed 198 reps at the 20min cap.

Compare to March 22: 188 reps

Scaled: 13:30 (15,12,9)

Pike HSPU on 24" box

Ring row + Ring dips

Then hang leg raises 15,12,9

1 strict handstand-push ups

10 double under

3 strict handstand-push ups

30 double under

6 strict handstand-push ups

60 double under

9 strict handstand-push ups

90 double under

15 strict handstand-push ups

150 double under

21 strict handstand-push ups ->집앞 복도에서 했는데 너무 시끄럽다하여 여기까지 7:54걸림.

210 double under

9:50

Piked HSPU @ 3" deficit w/ feet on bench

Strict C2B pullups

Started the timer but focused on good strict reps and short rests.

Did yesterday’s DL/run workout. Results there.

Modified / scaled:

21-15-9 reps for time of:

Strict DB shoulder presses | 2x 12,5 kg DB

Jumping pull-ups

Bench dips, feet elevated

SCORE: 17'53'

--

Thought it was going to be easier, but shoulders were fried from these last couple of days... 😫 Rest day much needed.

6 km easy run in the morning.

Sub/scale: 21-15-9 HSPU with 3.5-inch deficit and 15-12-9 Ring MU: 13:39

Shoulders!

m/52/5'11"/200#

Very scaled

21 strict pushups

21 inverted rows, high parallettes (broken into 7's)

21 assist dips, knees bent, w/ toes on ground (7's)

15 knee pushups

15 inverted rows (5's)

15 assist dips (5's)

9 knee pushups

9 "

9 "

9:51

Way worse than I expected. My pecs will be SORE tomorrow.

Scaled

21-15-9

HSPU (to mat)

Pull-ups

6:26

Scaled:

21/15/9

Strict hspu to abmat (against wall)

Strict pullup & bar dip

11:31

Used dumbbells for parallettes, calling it Rx’d: 25:29

160603: 33:51

21 push press @ 100#

21 hang knee raise

21 lat pull down @ 100#

21 rope pushdowns @ 65#

15 push press @ 100#

15 hang knee raise

15 lat pull down @ 100#

15 rope pushdowns @ 65#

9 push press @ 100#

9 hang knee raise

9 lat pull down @ 100#

9 rope pushdowns @ 65#

Finished 19:37

M/56/6’1”/180

21-15-9 for time:

C2B pullups (strict)*

Parallette pushups (9”)

6:04

*BMUs were simply not happening this morning, no idea why

Intermediate Option:

For time:

21-15-9 reps:

Handstand push-up 55 lbs plate Kip.

15-12-9 reps:

Bar muscle-up with box and green bands

14:10

subbed 21-15-9 of:

shoulder press, 30# dbs

pull-ups

dips

15:16

Scaled to 21/15/9 of:

box piked HSPU

20# weighted dips

20# weighted pull-ups

(split into a few sets per round)

10:44

2 more exercises I don't have down, so went with Chris's technique scale:

21-15-9

Handstand push-ups (strict'ish using push-up bars)

C2B Pull-ups

Ring Dips

I think I completed it somewhere in the 22 minute ballpark, but wasn't really paying any mind to the time. Not pleased with the push-ups but that's why we train and practice - to get better.

I couldn't do this workout so I tried doing 20210417 again because yesterday I read it wrong.

1DL

50m

2DL

100m

3DL

150m

4DL

200m

5DL

250m

6DL

300m

7DL

200m

I did it with 77# because I don't have more plates.

RX:13'42''.

https://youtu.be/2nfTqthWEpg

intermediate

box muscle ups

12:20

Pregnancy Scaling

21-15-9 reps for time of:

Parallette knee push-up

Seated low bar chest to bar (leg bent if needed)

1’ rest after each set

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

HSPU - changing orientation, pushing from overhead, more ROM than usual, skill (core to extremity/kipping)

MU - scaling an obstacle, overhead pulling with skill, pushing

MAIN DECISION

Keep the movements or keep the stimulus?

TECHNIQUE SCALE

As is, just lose the timer

CONSISTENCY SCALE

Complete as many rounds as possible in 15 minutes of:

5 strict handstand push-ups

5 strict chest-to-bar pull-ups

INTENSITY SCALE

5 rounds for time of:

12 handstand push-ups

3 rope climbs

INJURY SCALE

Upper-body - uh... something else

Lower body - as is

MY STUFF

I ended up testing out Dillon Sharp's birthday workout this morning with a few different formats before the group did it. I might roll back and hit this one if I'm feeling a For Quality workout soon.

GENERAL FEAR LEVEL: 5