CFWUx2

28 "sets" (2x2, 8*3)

21:58

19:53

*Broke sets as needed. Did not go unbroken. Rx’d the exercises but not the format.

October 30th, 2021; midday

wu: bike, scales and planks, db

skill: kipping movement, ring basics

wod: 10 rnds

3 strict pull ups

rest as needed

off the clock

post: bike, shoulder accessory

30:36 rx’d in 21 sets. 2 sets/round and 2 min rest between rounds until round 8 when I started resting :30 more per round and had to break the final round more since I failed my 3rd wtd pullup. Grip became a factor by round 7 or 8.

PR over last time by 5 sets/6 minutes, and I also scaled down to 3wtd/4strict/5 kipping last time. Wow.

181/42/176cm

Rx

20:44

Intermediate version: 16:49

27 total sets

last time: did 10 rounds of 5 strict and 7 kipping which took 19:53

M/28/6’1”/200lbs

M/35/6'/175#

Scaled to 35 lb. KB; two sets each round. First set was three and five and one or two of the kipping pull-ups. Remainder of the kipping pull-ups with second set. Somewhere around 35:00.

Deo gratias

Male 23y 175cm 83kg

I don't have that much upper body strength

Scaled to

3 strict pullups

5 chest to bar kipping pullups

7 kipping pullups chin over de bar

Last 2 rounds did 5 negative jump pullups instead of 3

*No butterfly's

-25:30

M/25/5'8"/155lb

CrossFit AFK

23:17-Sc

(1st 2 rounds were each unbroken with a 20lb dumbbell at Rx reps scheme. 3rd round was 3+5 weighted and strict pullups then fell off the bar and did the 7 kipping reps. Finished last 7 rounds with the intermediate rep scheme of 2-3-5 with the 20lb dumbbell.) Overall took longer but happier with doing more weighted reps than last time.

M/ 47/ 137 lbs/ 5’-6”

I used a 40 lb DB for first 7 rounds but switched to 35 for the last 3 rounds.

I was totally zapped.

I was taking more and more rest between rounds and I was just wiped out.

first time with this WOD.

First WOD in a long time that made me think about not doing the whole thing. Switching to 35 at the end was the right choice as it allowed me to really push myself and get it accomplished.

I originally thought I would get it done in about 25-30 minutes.

I drank lots and it was hot and humid out while working out on my suspended bar but it’s a lot of reps and the switching of types of reps zapped me.

great workout!

I started to do air squats after the 6th or 7th round to get the blood of flowing in my lower body as well and get the back and forearms less right.

Oddly, I was cramping up in stomach muscles later in the evening.

great workout!

completed in about 50 minutes.

I have had issues with my right elbow for about a month but went with this workout anyway. Hoping this was not a mistake. I did also ice the elbow so hopefully it’s ok tomorrow early for my workout before running the dog and getting the kids and myself ready for school and work.

I scaled to the intermediate option and as soon as I failed round 3 bc of a weird shoulder pinch I changed it to a 20 min amrap for myself managed 6 solid rounds but 7ish if I could count my fail need 2 more kipping pull ups damn it

Completed 9/10 in the a.m. Intermediate option.

11:something by rep #90 which was the last kipping pull-up of that set, at which point I lost my grip on the bar and fell straight to my lower back on the concrete floor. Big time pain immediately, went to get x-ray's, came back fine except for some hardcore swelling and bruising. Going to need several days off to recover. Bummer, was really moving on this one and feeling good about the workout!

Oh and 15 sets at that point. First 3 rounds were unbroken, the next 6 were two-set.

50# KB for weighted pull-ups

19:35

# of sets per round: 1-1-3-2-3-3-3-3-4-4 (27 total sets)

200629 (same sub): 19:47

# of sets per round: 1-1-3-3-4-4-3-4-3-2 (28 total sets)

As RX'd (30 lb dumbbell)

Time = 36:15

• first 5 rounds = 12 mins
• second 5 rounds = 24 mins

Those last 5 rounds...woof. I've been doing this workout since 2008 when it first appeared on the main site and unfortunately have not gotten any better at it. I'll whip myself later in self-pity.

M/41/6'4"/215

Modified.

Started with 2 strict, 3 kipping, and 5 assisted pullups. Could no longer do strict pullups after the second round so modified to 2 kipping, 3 jumping pullups and 5 assisted pullups. 9:04.63

Intermediate

10rds: 13:33 in 13 sets

2 Weighted Pull-ups (15lbs)

3 Strict Pull-ups

5 Kipping Pull-ups

Not quite Rx

10 rounds for time of:

3 weighted pull-ups (either 45lb steel dumbbell or belt and 45lb plate)

5 strict pull-ups

7 kipping pull-ups

40 sets

The time is likely off as I had to pause to switch bars and to a belt & plate. Judge may have called so 'no rep's at the end.

18:24

M/30s/225lbs

18:53

10#, came off the bar after each set so 30 sets.

Compare to: 18:34 10#, 30 sets?

Today: Sc 25# waist ⛓️, 8 rounds...33:22

6/29/20: Sc 25# waist ⛓️, 5 rounds...13:36

18:55 in 46 sets (mostly singles on the weighted PU) - Rx'd

200629 was 20:57 in 47 sets

m/53/5'11"/202#

Modified, experimenting with different pulling movements:

--

10 rounds for time of:

3 jumping pull-ups, hold at the top

5 inverted rows, feet elevated

7 DB bent over rows w/ 2x 12,5 kg DB

SCORE: 17'05''

--

5 km run in the early morning

Scaled to 10 rounds of:

3 30# weighted pull-ups

5 strictish pullups

7 band assisted pullups

17:46

Scaled to 150 reps of a variety of weighted (10/15lbs), strict and assisted pull-ups

Goal was to keep it under 20 min

25 sets; 19:28

I didn’t time today. Pull-up bar isn’t up at home. Did the following with bent over rows

3 @ 30X1 with 115

5 no tempo with 115

7 no tempo with 95

I have two bars at home, and felt this was good. Well, terrible after round 4. Once done with the 5, set bar down, turn, and immediately do the 7. My lats are going to shake the rest of the day. Well played CrossFit, well played

35:18, intermediate scale, 17 sets, humbling!

17:50 The weighted Pu were ugly! Had to drop to 25lb last 2 rounds. Did reverse grip on the strict.

10 rounds for time of: 21:45 (stayed on the bar for all rds 👍🏻)

1 weighted pull-ups,  40 lb.

2 strict pull-ups

3 kipping pull-ups

Scaled to 20lb DB

31:47 and 48 sets

compare to 200629

36:18 and 41 sets

scaled to:

rounds 1-3 20lb dumbbell

round 4 15lb dumbbell

rounds 5-10 10lb dumbbell

2-3-5

rds 1-5 35lbs

rds 6-10 25lbs

10:24

Stopped after each piece, used a satchel around the neck (not a DB).

14:57

Only had 35# kb with dip belt for weighted

Modified to

5 rnds

2 wt'd @ 35#

3 strict

5 butterfly'ish

Hard to kip using a yoke fat bar for pull ups:)

untimed

then

wt'd single strict pull ups

53#

58 1/2

60 1/2

60 1/2

53

m/51/170

200629: RX:28'56''.https://youtu.be/yxnMhono-Xk

210909: RX:19'47''.https://youtu.be/ynvJN83nrf0

R1,R2 (unbroken)

Globo scale: as rxed. If necessary find a pullup bar outside and use a backpack for the weight. You can also do L-sit pullups or negatives/tempo if you dont have weight (be careful here-rhabdo!) If at planet fitness or using a bar thar you cant kip on replace rows for the kipping pullups or increase the strict pullups to 10. Scale as needed.

Bodyweight/equipmentless sub: see above.

Champions Club Scaling Notes

RANT

Nothing to rant about, other this is two workouts in one cycle where you can really make some serious progress on something you are probably head-under-water at if you don't let boredom get in the way.

WORKOUT THEMES

Pulling, stamina, midline stability, and core-to-extremity are all themes. Also challenging our pulling capacity in a few different ways.

MAIN DECISION

Am I okay with getting bored or do I want to add in another movement I want to practice?

I KINDA WANT TO DO THIS BUT DON'T HAVE PULL-UPS LIKE THAT SCALE (taken from last time)

10 rounds for quality of:

1 slow handstand descents

2 jumping pull-ups (hold at the top)

3 kipping pull-ups

I KINDA WANT TO DO PULL-UPS BUT NOT IN THIS FORMAT SCALE (taken from last time)

AMRAP in 15 minutes of:

3 slow overhead squats

5 strict pull-ups

7 kettlebell swings

INJURY SCALE

Upper-body - 8(?) rounds of: 10 lunges, 10 squats, 10 jumping lunges, 10 squat jumps

MY STUFF

I'm a day behind, I did Christine in 7:12, subbed 400m run, 170-lb. deadlifts

GENERAL FEAR LEVEL: 4