CFWUx2
1:05:20
45+bar/CLR cj
30+bar/CLR PUs

19:00. 5R 50du, 15 thrusters@25kg, 9 strict pulls with 10kg belt

35#

21:56

46:02 with 115 barbell and 25lb weight for pullups

20:42
3 rnds/RX

M/60/6’2”/230

F/49/5'6"/145
scaled:
5 rounds
400m run
10 hang squat C&J, with 60# barbell
9 kipping pull-ups, unweighted
31:05

28:47
10 cj 5 pull ups
35 lb db/ 35 lb plate

scaled to 4 rounds, subbed 115# BB HSCLN and ring PU: 31:15

안양공식인증지부 크로스핏힘
39:32 (Hang power clean) 강경택 45세/180kg/95kg

33.46
35lb dB
Kipping  pull-ups no weight 

59:17 Rx 

43:40 rx‘d 

Subbed, scaled to 
20kg (44#) pull-ups & 20kg double kettlebell clean&jerks (no squat).
40:07
43/1.78m/76kg

31:55min Rx

29M 68,2K 1,62m

5 rounds
400m
15 c&j  35k Bb
9 ring pull up

27:12

Rx’d strict 
33:13

32:44. 5 rounds of: 400m run, 15 DB hang squat clean and jerks with pair 25 lb. dumbbells, 9 strict chest to bar pull-ups (modified).
Pre-WOD completed Bryan Rosen’s warmup and did the kip swings, kip pull-ups and strict pull-ups.
Ended with 5x10 alternating arms DB row: 15, 20, 25, 30, 35 lb. and 5x7 pull-up negatives.

29:50
Scaled to 40lbs DBs
9/6 then 6/5/4 on SqCl&J
w/DB on pull-ups rnd 1,2,5. Strict pull-ups on rnd 3,4

Scaled to 25# dumbbells and 20# weighted pull-ups.  Kept rounds and reps same.
28:05

39/F/145
28:28
Scaled: 5RFT
400m run 15DB Sq Cl & j @15 lbs, 9 strict PU (unweighted)

The 3rd round stung. 

5 rds: 22:23

400m Run
15 DB Hang SQT CL&J (25lbs)
9 Strict Pull-ups (no weight) 

Practiced weighted pull-ups post workout

33:26

5 Rounds 

21 Calorie Bike 
15 DB HCJ #35
9 DB PU #35

This is a cool workout and I actually don't think that super-high intensity is a huge focus for the day. I will encourage moderate/consistent paces on the run, moderately challenging loads on the dumbbells that may force the athlete to break-up the reps a little, and a challenging variation of pull-ups that might slow people down, while focusing on high quality movement. Here are some scaling thoughts:

Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce distance or modify the movement to another monostructural exercise, on an individual basis, if needed. A general guideline, that I will use, will be to have no run last longer than 2:30.

Dumbbell Hang Squat Clean and Jerks: I consider the load to be moderate and the overall volume to be relatively high. Other factors that make this movement difficult is the skill demand along with the fact that we are moving load throughout a large range of motion, which will lead to a lot of time under tension. For my experienced athletes, I will have them use loads that allows for only 1-2 short breaks on any round. For newer athletes, I will likely reduce reps, as well as load, to control the volume. 

Weighted Strict Pull-ups: I consider this to be somewhat of a strength training element vs a conditioning element today. I expect most athletes will need to take breaks to complete the reps on each round. For athletes that can do pull-ups, with the prescribed load, but 45 reps is too much, I will have them use the prescribed load today and reduce the reps. This is more a matter of variance than anything else…..if I always reduce loads and have people do the prescribed reps, then I’m lacking variance in my scaling. For athletes that can perform strict pull-ups, I can have them use a lighter load that makes 5-9 reps challenging or perform the movement unloaded, if that provides a challenge. For athletes that cannot do strict pull-ups, I will have them modify to a slow eccentric (negative) pull-up for 3-5 reps each round. The goal will be to lower oneself in 3-5 seconds after jumping the chin to the top of the bar. Again, I will not exceed 5 reps of this movement on any round. If this variation absolutely cannot be performed, then I'll use a band, but I will try to avoid the bands today. 

40:18 RX 
broke up C+J   7, 5, 3 
Pull-ups  4,3,2 

43/6’2/258

26:15

400m run
15 95lbs bb c+j
9 Body weight strict pull-ups

27:09 Scaled to 30#, subbed 500m row for runs since I subbed runs for rows yesterday ;)
5:33
6:16
6:06
6:10
5:02
Had to walk my 30# to the pull-up bar and back ~30sec each way. Held 2 min/500m each round, broke 10/5 hang C&J (did power, not squat), 5/4 for pullups.
Intimidating workout, it was definitely easier the way I modified it, felt strong and consistent throughout

M/41/6’3”/215

42:38... stubborn of me

Rx’ed 
35:40
Really dragged my feet on this WOD.  I am going to run through it again tomorrow and aim for 6min rounds!

women's rx
39:45
m/49/175

5 rds
34:12 
However scaled hang C&J to 10 and box assisted Pull ups.
After not getting my timing right with just the bar, I added some weight the last round.  Arms still smoked, but I ended up doing another 3 rds of 4 to re-inforce correct timing.  Drawbacks of solo home gym, but I think I got it. 

58/170
500m rows in place of runs
Used 20 lb DBs for the lifts
Used 20 lb vest for pull-ups
24:47

32:24
Heavily scaled 
400 m run
15 DB Hang squat C and J (first set @ 35, other sets @20) 
9 pull ups (first 3 of each set weighted @ 20 only)

31:06
5Rds
400m Run 
15 DB hang squat cleans (25# DBs)
9 weighted pull-ups (12# DB)

Loved this.  Thanks for all your input and helps guys.  These WODS help me believe in myself and what I’m doing.  Thanks again!

Fill fire hose with sand. Heavy hope climbing... incredibly harder. Try it.

M/29/6’1/316lbs 

Scaled...

5 Rounds:
200m Run 
15 DB Hang Squat Clean & Jerk (2 x 30’s) 
9 Strict Pull Ups (Green Band Assist) 

- 29:43

- Haven’t ran in a long time. Just glad to get that done. The Pull ups were nasty. I broke them into 3 sets of 3 with 5 second negatives every rep. 

27 yo M 185lb
23:10
Scaled with 35lb DBs for CJ and just did strict pull ups. Need to get stronger!!!!

Scaled to Juan Acevedo Option 1.5ish:

5 rounds for time of:

400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups

two 30-lb. DBs for C&J, one 20-lb. DB for pull-ups

23:58

Wanted to keep moving with minimal breaks.  My forearms and biceps were exploding at the end of this.

Crazy question... how do you perform a pull-up with dumbbell?  Am I reading this correctly? ( new guy... with new guy question)

42:55, scaled to 88Ibs hang squat clean(barbell) and 22Ibs weightwest strict pull-ups

46:04 Rx

scaled.
5 rounds
200m run
10 clean and jerk with 45# KB
9 pullups

Scaled to 4 rounds, 35# DB sc&j, and 25# pull-ups
Messed up my watch, but about 30 minutes.
Pull-ups in sets of 3s and 2s.

C2B dummbbells @ 28lbs each
PU dumbbell @ 21lbs

29:02

Holy moly this was a beast. And I thought I'd scaled WAY WAY down.

42YOM, Weight 189lbs
I scaled this down twice... 😂 it was brutal and painful, and definitely going to be using my COMPEX on my left forearm 😭
2 rounds scaled at 40lbs w/ a moderate 7.5 running pace; legs felt like spaghetti.
2 rounds scaled again to 30lbs same 7.5 pace, this time legs caught up.
last final round was barley making it through the moves so I concentrated on form, all in all finished at 32 minutes

41:43
40lbs DB 

This looks FUN!

Great summary, can't wait to see part 2 and see if it touches on the role of ATP, Ca, and the movement of the myosin head on the actin filament to cause contractions. 

Beautiful images and summary. 

Warm-up for 190823:
GENERAL WARM-UP

2 rounds of:
Run 400 meters
15 hang muscle cleans to should press with barbell
15 hollow rocks
15 air squats

SPECIFIC WARM-UP

Weighted strict 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

Dumbbell hang clean and jerk
5 jump and lands (no dumbbells)
5 dip and drives with dumbbells
5 dumbbell hang power clean to front squat to push press
5 dumbbell hang squat clean to push jerks

Build-up
Build up to working weight by doing 2 sets of 3 reps
*After each set perform 1 weighted pull-up and run 100 meters

INTENDED STIMULUS
.
And now the intervals from yesterday sound so gentle and nice! Today we are deep in the full spectrum of metabolic conditioning. This is a long effort that requires endurance, power, and strength. Your muscles will burn, your lungs will burn. This is a beast of a workout, approach it as such. The number of reps and the loads on the DB's might deceive you. Make no mistake this is a chipper. The good thing is that it is broken in 5 rounds. Now, keep in mind the C&J's call for the same weight dumbbell as the pull-ups. Whatever scaling you do today keep that ratio as close as you can. The capacity on the pull-ups is probably the limiting factor for most, so let's start there. Instead of thinking 9 reps, think 40 weighted strict pull-ups. What weight will you choose? That might be 0 pounds, it might be 20lbs, or -20lbs (assisting). If it is low or you are assisting avoid compensating by going heavier on the C&J's, that's how we keep the ratio close. Those 15 reps should be doable and kind of fast, shoot for at most two breaks in the last rounds. During the runs, remind yourself you will have breaks between movements and between pull-ups (chances are you are doing those in very small sets). That means you can keep a good pace in those runs, keep the speed, you won't like it but you can! You love a hard workout, stay focused and chip away!

OPTION 1
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups

♀ two 20-lb. DBs for C&J, one DB for pull-ups
♂‚ two 35-lb. DBs for C&J, one DB for pull-ups

OPTION 2
5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 strict pull-ups*

♀ two 15-lb. DBs for C&J
♂‚ two 20-lb. DBs for C&J

*Assist if needed with very light band (max ~10-30lbs, that's usually the third one from thinnest to thickest in most gyms)

OPTION 3
5 rounds for time of:
400-m run
15 hang power clean and push press
9 box-assisted pull-ups

♀ two 15-lb. DBs for C&J 
♂‚ two 20-lb. DBs for C&J

Globo Scale-as rxed, even for hotel gyms. If you do not have room to run or a treadmill, row 500m, 100 double unders, or assault bike 27 calories per round. Treadmill should be set to a slight incline.   

AWESOME... another CNS hitter ❤️

Champions Club Scaling Notes

RANT: 
Just a Workout here, folks. A lot of volume, nothing really forcing you to take a rest but everything making everything else tougher.

I SHOULD TRY THIS RX’D IF: I can do the first 2 rounds unbroken 

GROUP VERSION:  as is, just use any variation of pull-ups (Ricky Reps included) for weighted pull-ups

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is

INJURY VERSION:
Upper-body injury — one-arm ring rows, one-arm cleans
Middle-body injury — shouldn’t be bad, muscle cleans maybe, bike if needed
Lower-body injury — pistol sub for hang cleans, skip on the run and just do an AMRAP in 20

WARMUP:
Jump rope — always
Handstand — running prep (falling)
Hollow hold — pull-up prep
Squat — hang clean prep
Box jump — clean landing prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7