M/28/5'8"/180lb

CrossFit AFK/Brave Heart CrossFit

3 muscle-ups each time. All else Rx.

Did last two rounds of 3 muscle-ups unbroken, otherwise singles all the way.

Lesson Plan

GWU

2 to 3 minute bike or row

30-sec. banded hip stretches, forward and backwards, each side

Then, 2 rounds of:

2 10ft shuttle runs

4 box step-ups

6 sit-ups

8 wall-ball shots

SWU/BU

Test, Goal is to complete all of the work of three rounds as one round close to 2:00-2:15

For Time:

200-meter run

4 box jump overs (use a box you are comfortable jumping over)

10-yard sled push

6 bar muscle-ups (scale to leg assisted pull-ups, jumping pull-ups, ring rows, jumping bar muscle-ups, or reduce the reps to a number that volume is ok.)

WOD (30-minutes)

CD

Calf Stretches

Completed 4 muscle ups almost every time (just 2 in 2 rds)

replaces running with 200m sky erg

EMOM 30 min

200 m run on treadmill

4 bench jump over + 10 yard box push with 30 kg on it

6 pull ups with mix of chest to bar and normal

Modified:

--

Every minute for 30 minutes, alternate between:

10 DB SDLHP @ 2x 12,5 kg (odd minutes)

10 DB bent-over rows @ 2x 12,5 kg (even minutes)

15 supine leg raises (odd minutes)

15 sit-ups (even minutes)

10 DB push presses @ 2x 12,5 kg (odd minutes)

1 minute DB overhead hold @ 2x 12,5 kg (even minutes)

--

Peace.

EMOM 30''

Minute 1: Run 200m

Minute 2: 4 jump over box + 10m sled push

Minute 3: 6 strict pull-up

70cm box, 60kg sled

Assault Air Runner

75 cm, Push a box on rubber mat

4 kipping pull-ups + 2 chest-to-bar kipping pull ups

200m run

4 BJO + 5 HSPU (had to sub)

6 Kipping Pull Ups

30 minutes

200m treadmill run

4 stepper box jumpovers

6 modified muscle ups on Smith Machine

Modified box "sled" push

Beginner Rx+

30 minutes

20in box

10 ring rows

Didn’t really start feeling it until the last 3 rounds, so probably could have scaled up a little bit more. Maybe 150 m run or actual box jump overs. Trying to figure out a scale for pull ups, because don’t have those down yet but ring rows aren’t really challenging anymore.

Every minute for 30 minutes, alternate between:

Run 150 meters

4 box jump-overs (14 inch)+ 12 ft sled push (75 lb)[Because I can’t read… I thought it was 10 ft]

6 inverted bar rows 

Intermediate at work with 140 on sled. BJ step overs, didn’t trust myself to make it all the way over….

All rounds run around 45-48 sec

BJ sled 30-37

c2b Pull ups 12-14 sec. Made for a good rest before starting again. I needed it by round 6…

Every minute for 30 minutes, alternate between:

Run 200 meters

8 box jump-overs

6 bar muscle-ups (lasy for rounds 4 bar muscle-ups + 2 strict pull-ups)

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21 minutes alternate every minute

200m run

6 box jumps + 45lb plate push

5 pull-ups

e1momx30

200m run

4 box jump over +10 m plate push 10kgs

6 strict pullup

Did 10 cal bike, 6 bjo 30", 10 db rows each arm 35#

It was raining and the garage gym is STILL not done

We needed a rest day, may tackle tomorrow

Scaled to/

200 m run

4 jump overs/treadmill push/4 strict C2B

Ben loves jumping and longer workouts apparently

Beginner option:

Every minute for 21 minutes, alternate between:

Run 100 meters

4 box step-overs + 10-yard sled push

6 ring rows

♂ 20-in box, 30-lb sled

Subs/scales:

200m* row

4x 24" box, 10x 25-lb DB thrusters (**or to 30s)

6x chest-to-bar pull-ups

*200m allowed time to unstrap, get up and switch to box

**Rds.1-3 got 10, rds.4-10 between 6~9

Did Chad 1000X Week 6 Supplemental Workout 1 instead. Gotta keep working toward this effort.

1600m ruck/jog for time (wore 40# plate carrier)

9:50 - yeah...jog is the right word to describe what I did.

Rest 5:00, then

7 sets of:

1:00 max steps walking lunge (wore 40# plate carrier)

1:00 rest

32-32-32-33-32-32-34

I planned to do some of 231013 and 231014 after the Supp workout, but halfway through the walking lunges my legs said "no way dude, I've had enough between yesterday's Bulletproof and today!". So, I opted to do sets of 6 CTB pull-ups in between stretching and rolling out my legs - didn't count, but probably got in 5-6 sets.

Scaled a lot. Just wanted to move.

30min EMOM of:

-100m sprint

-4 20" box jump overs + 45# plate push to ~30sec

- 6 CTB pull ups

Ben my body is hating you! But my soul is loving this!

Sprinted the first 50m, 24” box jumps (no going over after yesterday), #135 high and low sled, 6 CTB

Every minute for 30 minutes, alternate between:

12 burpees

4 box jump-overs + 10 thrusters

6 stric pull up 6 ring dips

♀ 24-in box, thrusters 65 lb

erevry exercise I close in 30 seconds but until 27 minutes after I was almost dead ☠️ so the last 3 minutes I failed but I’m happy because I give all my self for 27 minutes and yesterday I lift many kg(13,005 kg)

Champions Club Scaling Notes

RANT

So from reading the comments, the gist I'm getting is the "suspects" on here are getting pretty thoroughly crushed from Ben's recent workouts - which, again, is not a bad thing at all. Go back and check the workout comments from 2006 and 2007 and you'll see things like, "50 pull-ups in a single workout?? What am I a chimpanzee??" As a reminder, Ben is a legit CrossFit competitor and his workouts - as he stated - are designed to exceed even his capacity over time, meaning he'll have to scale eventually. On the subject of scaling, I think these might need a little more adjusting than just lowering the weight or lowering the volume, so I'm adjusting my notes a bit. Again, I don't think I'm the best judge for this particular stretch because 1) I'm not fit at that level and 2) I've been letting people at our gym program a little stretch of workouts, so I'm doing those. A little hypocritical on my part for sure; hope these still help a bit. Sled pushes are spicy, by the way, and before Coach T had enough sleds for his gym classes, he had them do towel pushes, which are actually a pretty good substitute (now he just uses them when kids piss him off for being late or not bringing a change of clothes or whatever.)

WORKOUT THEMES

Practicing different high-skill/high-output things separately under a time crunch.

RX TEST

Try each of those things as a stand-alone; No one of those single tasks should register as more than a 4 on the GENERAL FEAR LEVEL

MAIN QUESTION

Which of the 10 General Skills is the biggest limiting factor keeping me from being Ben Smith?

SCALE FOR PRACTICE

AMRAP in 20 minutes of:

Run 200 meters

10 box jump (step-down)

10 kips

SCALE FOR INTENSITY

Drop one of the stations and make it a full minute rest (in addition to whatever time remaining from the previous station)

Sub burpees or rowing if you aren't capable of sprinting

Sub box jump touch-and-go's (keep feet together) if you're doing the box jump station.

If you have a sled, do that as a stand-alone station. If not, lose it.

Do kipping pull-ups if you're doing the muscle-up station.

Pick a good number of reps that would give you a rough dose but not crush you over the course of 21-30 minutes. Focus on speed.

SCALE FOR STRENGTH

Set a timer for 30 minutes and practice three of the following:

Strict pull-ups

Strict dips

High box jumps

Heavy back squats

MY STUFF

Did "Horton" with Saporito as my partner. 34:08 almost as rx'd (ring muscle-up instead of bar). Still on Mel's programming for the gym

GENERAL FEAR LEVEL: 7?

Globo wod: subs for runs are 250m row, 12 calories assault or echo bike, or 12 burpees. Subs for sled push are treadmill pushes for remaining time after box jump overs, plate pushes, or 10 thrusters 65/95lb barbell (25/35lb dumbbells). BMU as rxed. if there's not clearance overhead or the bar isn't conducive for BMU sub 6 burpee chest to bar pullups, or 4 ring muscleups if you can hang rings.