Botw

Benchmark of the week
"Diane"
21-15-9
Deadlifts
Handstand pressups.

Bodyweight

Using fight gone bad protocol, one minute of each of the following movements
squat
pullup
boxjump
pressup
situp

or

ringdip
handstand pressup
pullup
boxjump
situp.

three rounds.

Train your weakness.

Skillset day.

We have movements we like and movements that are "less popular", movements that are technical, require greater endeavour, greater flexibility and often just practice.

Wods included:
Full cleans and ring dips 21/15/ 9 aka "Elizabeth"

5 cleans, 5 pullups, run 100 amrap 12.
3 hspu, 5 cleans run 100 amrap 12.
5 muscle ups, 5 push jerk amrap 12.

Missing pieces

Apologies for the lack of blogging last week, missing workouts were as follows
7 ring dips
7 power cleans
x10
3 handstand pressups
7 deadlifts
50 double unders amrap for 12

We shifted the oly class back to friday, and studied the snatch then introduced
a (hopefully) sub 5 minute.
5 overhead squat or muscle snatch
5 pressups
5 wall ball
x5

The class was shifted back a day as I attended a mobilty workshop taught by Jami Tikkanen of Thames CrossFit, much pain ensued!

2,4,8 for 20

"Nate"
2 muscle ups
4 handstand pressups
8 kettlebell swings
amrap 20 mins.

There hasn't been a lot of chat on these blogs as of late, and as a result the workouts may have looked less scalable as a result, it's true that some of our guys have now got regular muscle ups and I'm very proud of the fitness that they've acheived using CrossFit. However a lot of the work we do is still very scaled as people have different abilities and so we tailor the workout to the individual.
Some of the guys today did their muscle ups with knees on the floor using the legs to assist the movement, some jumping to the top of the rings and then doing a negative dip. The handstand pressups were scaled to use abmats to reduce the depth, or alternately using boxes to take some of the weight away, likewise the swing weight was varied to the individual.
All of these scalings are valid, and are part of the pathway of developing a better fitness.

Diane

21-15-9
Deadlifts and handstand pressups

Then

Max height box jumps-highest was 47 inches (!) awesome work.

Nate

Possibly one of the barriers that CrossFit faces is that people look at the workouts and cannot begin to fathom actually how to do the workouts. We look here at "Nate" a heroes wod, and see 2 muscle ups, 4 handstand pressups, and 8 32 kg kettlebell swings for as many rounds as possible for twenty minutes.
The issues we face with the wod is what elements of the workout to scale, according to the ability of the client whilst still maintaining the intensity.
The further issue is that the muscle up is a major gymnastic movement, comprising of a pullup and a dip performed on the rings, and is, in itself a major achievement for most CrossFitters.
We would scale this, ordinarily with a ratio of 4 to 1. 4 pullups and 4 dips as the equilavalent to 1 muscle up.
Using this theory we would see the the wod as:
4 pullups
4 dips
4 handstand pressups, again scaled, as we see in the first and second pictures, using a box or walking up the wall to aid the movement.
8 swings.
The question that this form of scaling raises is that is the intensity of the wod comprised, would it be better to drop a movement of the wod and introduce a monostrutural element in order to maintain intensity, again this depends on the abilities of the client and the level of intensity we wish for.
For some it would prove constructive, for other less so.
Alex did it pretty much as RX'd.