CrossFit | 190110
Thursday

190110

Workout of the Day

102

5 rounds of continuous movement of:

2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups

Post to comments.

The Jug Deadlift

18

“Regardless of whether your fitness goals are to ‘rev up’ your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.” —Greg Glassman

WatchThe Jug Deadlift

Comments on 190110

129 Comments

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Doug Brubacher
October 2nd, 2020 at 6:38 pm
Commented on: 190110

CFWUx1

14:20

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Matthieu Dubreucq
October 21st, 2019 at 11:24 pm
Commented on: The Case Against Carbohydrates Gets Stronger

Thanks for sharing. Even if it is not entirely proven in this article I think that everyone would benefit from trying for themself to reduce carbs intake and up fats. Don't be afraid to test on yourself and learn from the outcome.

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Matthieu Dubreucq
October 21st, 2019 at 11:11 pm
Commented on: How a Low-Carb Diet Might Help You Maintain a Healthy Weight

This is a great article that I would have loved to read when I was in university. The "every calories are equal" was what I learned. I really like the approach that removes the weight loss from the equation and just looks at the effect of the diet. I hope more and more studies are made on the subject and that we can have a better understanding of what our body needs to promote health.

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Andy Gilmour-Jones
April 17th, 2019 at 4:56 pm
Commented on: 190110

Struggled more than expected with towel pull ups - halved btwb suggestion and did 5 per round. Grippy.

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Kevin Miller
February 8th, 2019 at 2:34 pm
Commented on: 190110

I did all RX except one rope climb was done with a rope over the bar pulling a sled.

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Kury Akin
February 4th, 2019 at 3:02 pm
Commented on: 190110

20 minutes, 5 rounds. 2 mins alternate grip ring pulls, 2 mins abmat sit ups. (27/20, 20/20, 18/20, 18/20, 19/20). To keep moving I switched the grip every five, four, then whenever I fell off.

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Renato Baccari
February 4th, 2019 at 9:40 am
Commented on: 190110

Rx 09:59

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Jeff Chalfant
January 31st, 2019 at 7:50 pm
Commented on: 190110

Got hit with a head cold during the deadlift/handstand practice yesterday. Didn’t sleep well but still finished this in under 11 minutes. Constant movement. Very slow butterfly abmat sit-ups. 2 leg less rope climbs to 11’ FROM SEATED each time. Basically rxd maybe harder since I would’ve jumped from standing with a 15’ rope. Fun stuff. Thought my abs were going to cramp.

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Jeff Chalfant
January 31st, 2019 at 8:10 pm

(Constant movement maintained throughout.)

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Sebastien Hotte
January 24th, 2019 at 9:09 pm
Commented on: 190110

Done (1ropes climb then 5 strict pull up)

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John Campion
January 22nd, 2019 at 6:38 pm
Commented on: 190110

5 full machine rope transfers (marked by tape) from seated per rope climb (10 per round)

Situps as rx


20:54

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Matt Crouse
January 19th, 2019 at 9:32 pm
Commented on: 190110

10:25

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Albert Kombe
January 16th, 2019 at 2:57 pm
Commented on: 190110

5 rounds Sc

6 Strict Pull-ups

20 controlled, slow Ab-Mat Sit-ups

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Justin Bergh
January 15th, 2019 at 11:26 pm
Commented on: 190110

Subbed climbs for 6 rope pulls from ground with straight body position.

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ART SHELDON
January 15th, 2019 at 1:47 pm
Commented on: 190110

M50/5’5”/155


5 RDS-

18’ rope climbs wit legs

20 slow Abmat sit-ups


Done

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ART SHELDON
January 15th, 2019 at 1:48 pm

2 rope climbs With legs

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Paul Hopkins
January 14th, 2019 at 8:42 am
Commented on: 190110

Done! Abmats were so much harder than expected.

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Viktor Wachtler
January 13th, 2019 at 12:42 pm
Commented on: 190110

Done on 190113.

7 strict pull-ups on rings/climb, sit-ups done in 2 minutes/ each round.

The I did 5 rounds of KB strict presses with 2 20kg kettlebells: 5 reps - 5x1.5 reps - 3x 0.5-1-0.5 reps (lower and upper half) -5 reps - AMRAP: 7 reps

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Shawn Anderson
January 13th, 2019 at 11:16 am
Commented on: 190110

10:30rx rope climb machine sitting

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Luis Beza
January 13th, 2019 at 10:59 am
Commented on: 190110

5 Rounds

2 Rope climbs (15ft)

20 Slow AbMat sit-ups (Only 4 rounds)


*Cash out

800m run (3:32)

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allen buck
January 12th, 2019 at 10:34 pm
Commented on: The Jug Deadlift

Many of my CrossFit friends thought that this model WAS ME !!

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Ryan Mak
January 12th, 2019 at 2:53 pm
Commented on: The Jug Deadlift

Love these new "senior" videos!! Would it be helpful to maybe overlap a video like this with someone doing barbell deadlifts at the gym or points of performance??

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Dmitry Zolotyh
January 12th, 2019 at 2:40 pm
Commented on: 190110

1 legless rope climb, 4,5-m. rope

15 controlled, slow sit-ups

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Il Xlll
January 12th, 2019 at 10:05 am
Commented on: 190110

19:23

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Jesse Montagnino
January 12th, 2019 at 1:24 am
Commented on: 190110

Had to modify this one due to cold and rainy weather effecting the rope outside.


5 rounds of:


5 Pullups with a five second negative

30 second handstand hold

20 slow Abmat situps


16:27


D

20 ring rows with a five second negative

20 slow abmat situps


17:30

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Claire Fiddian-Green
January 12th, 2019 at 12:33 am
Commented on: 190110

Modified to: 5 rounds of: 500 meter row, 2 lying to standing rope climbs, 20 controlled, slow Abmat sit ups. 27:10.

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Rafael Bello Pereira
January 12th, 2019 at 12:26 am
Commented on: 190110

12’36”

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Nathan Bynum
January 11th, 2019 at 10:55 pm
Commented on: 190110

Scaled to 5 rounds for time:

2 lying to standing rope climbs,

15 controlled, slow sit-ups

8:20

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Elliott Harding
January 11th, 2019 at 10:23 pm
Commented on: 190110

Did not time. Used as a warmup for 1/9 and 1/11.

Lying to standing rope climbs. Two accents. Each takes three pulls to the top.

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Brandon Slaven
January 11th, 2019 at 8:43 pm
Commented on: 190110

5 rounds completed as prescribed. I added in 10 back rack 20" box step ups (5 each leg) at 115#. Time was around 13:40 to do it all.

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Coastie Nick
January 11th, 2019 at 8:32 pm
Commented on: 190110

Completed using 3 x 11’ legless rope climb

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Sean MacDermott
January 11th, 2019 at 8:30 pm
Commented on: 190110

12:00. Rx

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Kellen Sailors
January 11th, 2019 at 6:55 pm
Commented on: 190110

Does anyone else think these new pictures look like the set of Married with Children?

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Robert Norbryhn
January 11th, 2019 at 6:32 pm
Commented on: 190110

17:15 Rx'd, slow and controlled on sit ups.

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Michael Buttenob
January 11th, 2019 at 5:18 pm
Commented on: 190110

Completed Rx'd without a clock

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William Ma
January 11th, 2019 at 3:37 pm
Commented on: 190110

Done (2 l-sit pull-ups, 20 controlled sit-ups)

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Michael Arko
January 11th, 2019 at 1:42 pm
Commented on: 190110

Won't use the shoulder, so I did this yesterday: 50-40-30-20-10 reps of elliptical machine calories, and ab-mat sit-ups (pegged the toes). 20:27.

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Jesus Carlos Rocha
January 11th, 2019 at 3:56 am
Commented on: 190110

5 rds

2 rope climbs (usando las piernas)

20 controlled, slow AbMat sit-ups( lentas tardando 4 segundos para cada repeticion)


15:00 min

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Phill Kiddoo
January 11th, 2019 at 2:57 am
Commented on: 190110

Rxd

Feeling the burn.

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Dezert Sky Kiddoo
January 11th, 2019 at 2:55 am
Commented on: 190110

Rxd

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Dezert Sky Kiddoo
January 11th, 2019 at 2:55 am
Commented on: 190110

Rxd

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Js Smith
January 11th, 2019 at 1:50 am
Commented on: 190110

Scaled to 5 rounds of continuous movement

2 lay to stand rope

20 controlled, slow AbMat sit-ups

Done!

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Michael Marleau
January 11th, 2019 at 1:34 am
Commented on: 190110

5 rounds of continuous movement of:


2 legless rope climbs, 15-ft. rope

20 controlled, slow AbMat sit-ups


Rope pull down sitting on floor with 100lb for first two rounds, the 110lb , for last 3 rounders. Not ideal rope for grip. First time attempting this approach. Have been pulling body weight sled up until this point with past workouts which called for rope climbs. Will be nice when local gym ads rope. Seems uncommon for some reason. Controlled sit-ups with Pilates ball (lent ab mat recently)

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Hank McKibban
January 11th, 2019 at 1:16 am
Commented on: 190110

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Drew Resuoc
January 11th, 2019 at 1:15 am
Commented on: 190110

5 RDS

10 Ring pullup

15 ABMAT sit up controlled

Row 400 M

21:59

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Jeff Chalfant
January 11th, 2019 at 1:02 am
Commented on: 190110

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15-ft. rope

20 box jumps


Men: 30-in. box


4 rounds plus 1 climb with 12 seconds to spare. As rx’d as possible. 12’ rope climb from seated, so each climb began legless.

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Michael Bishop
January 11th, 2019 at 12:51 am
Commented on: 190110

RX good part of 15 minutes could really feel my abs on the Rope climbs

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Jonathan Lee
January 11th, 2019 at 12:29 am
Commented on: 190110

Rope pull-ups. 7 reps each round was all my grip could take

No ab Mat did foam pad first three rounds

7:51

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Danny Bostwick
January 11th, 2019 at 12:21 am
Commented on: 190110

Got some some sore fingers from jiu jitsu, went with 3 rope climbs using my feet and 20 sit-ups with my feet anchored under dumbbells. Threw a few back squats in there today, too. Felt the need to have some weight on my back.

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Nathanael Akin
January 10th, 2019 at 11:38 pm
Commented on: 190110

Rope is only 7 ft, so did 5 rounds of 4 legless climbs in L-sit position from sitting and 20 sit-ups. Untimed, but with constant movement.


Followed up with 2-mile run at 80% recovery pace. 15:00.

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Stacey Thompkins
January 10th, 2019 at 10:46 pm
Commented on: 190110

M/44/6'2"/185


10,9,8,7,....1

35# double KB snatch with 15 a mat situps between each set

10:52

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Chase Pruitt
January 10th, 2019 at 10:44 pm
Commented on: 190110

RX -8:32 with 2sec down 2sec up on the sit-ups

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John Clarke
January 10th, 2019 at 10:36 pm
Commented on: 190110

5 rounds:


10 pullups

20 Hollow Body Rock

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Tripp Starling
January 10th, 2019 at 10:01 pm
Commented on: 190110

I had to be creative with my scale as I'm staying away from home for a few days and not much to work with.


Did 10 pull-ups with fingertips of each hand on opposite side of door jam for the legless rope climbs and 20 sit-ups. 5 rounds for quality in 12:45

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Tripp Starling
January 10th, 2019 at 10:04 pm

Also liking the new site much better!

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Eric Love
January 10th, 2019 at 9:53 pm
Commented on: 190110

I moved, in a semi-continuous fashion

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Douglas Kettler
January 10th, 2019 at 9:52 pm
Commented on: The Case Against Carbohydrates Gets Stronger

Great article. Interesting that the study was done by a foundation funded in part by Gary Taubes. I highly recommend his book, “Good Calorie, Bad Calorie.” Gives a good history on the insulin hypothesis and covers a lot of the article topics HQ has been posting this year (e.g. Keys’ poor study methodology).

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Shane Azizi
January 10th, 2019 at 8:55 pm
Commented on: 190110

Rx

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Nicole Deaver
January 10th, 2019 at 8:54 pm
Commented on: 190110

My rope is only 6’ & I haven’t really mastered legless climbs.


5 Rds

4 L sit rope pull-ups(#4 was tough)

3 lay to stand rope climbs

20 slow & controlled sit ups


12:17( if we are timing it)


Those slow sit ups were tougher than I thought they would be. Definitely could feel the muscles working!

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Coskan Gundogar
January 10th, 2019 at 8:50 pm
Commented on: 190110

8 L sit pull up 20 abmat painfully slow for 5 rounds. Finished almost in 25 mins

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Coskan Gundogar
January 10th, 2019 at 8:51 pm

Pull ups are towel grip

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Patrick Doyle
January 10th, 2019 at 8:37 pm
Commented on: 190110

warm up 10 1 min rounds assault bag

2 Legless rope climbs 10'

20 Slow ABMSU 3s down/3s up

5 mins of DU practice cool down

If must say the legless rope ascents were straight grip killer !! As for the slow ABMSU if found it much like yoga, worked on breathing muscle contraction and full reach when laying fully out...

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Roberto Reynoso
January 10th, 2019 at 8:32 pm
Commented on: 190110

Hello were can I see the photos from the past courses??

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Juan Carlos Alvarez
January 10th, 2019 at 8:15 pm
Commented on: 190110

9:00

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Sean Wagar
January 10th, 2019 at 7:53 pm
Commented on: Salmon Salad

Just had this for lunch, very tasty. How many blocks would this meal be?

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Kyle Smock
January 10th, 2019 at 7:46 pm
Commented on: 190110

completed 5 rounds scaled

4 rope pull-ups

20 slow Abmat sit-ups

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Benoit Bequignon
January 10th, 2019 at 7:37 pm
Commented on: 190110

This wod is a good warm up !


I followed by :

3 RFT

15 inverted burpees (interesting!)

1000m row

15 burpees over the row



New Website and weird wods...

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Hendrik Bünzen
January 10th, 2019 at 7:36 pm
Commented on: 190110

11:26 rx’d

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Morgan Kane
January 10th, 2019 at 7:32 pm
Commented on: Salmon Salad

Hey will these be released daily or weekly? Can I share this content directly to my members?

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Greg Glassman
January 10th, 2019 at 7:36 pm

Hi, Morgan!

1. Every four days in perpetuity

2. Yes, Please do, that was the intent.

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Clarke Read
January 10th, 2019 at 7:25 pm
Commented on: The Case Against Carbohydrates Gets Stronger

David Ludwig himself comments here on the same study noted in the NYT article above and yesterday.


Ludwig emphasizes the theoretical debate at the root of the study - whether the sole driver of weight gain/loss is caloric balance over time or (the “carbohydrate-insulin model”) if our caloric balance is affected by what we eat in a way not captured by the number of calories. It’s a question of primacy.


Ludwig, for emphasis:


“Here’s how this hypothesis goes: Consuming processed carbohydrates (especially refined grains, potato products and sugars), causes our bodies to produce more insulin. Too much insulin, one of the most powerful hormones, forces our fat cells into calorie-storage overdrive. These rapidly growing fat cells then hoard too many calories, leaving too few for the rest of the body. So we get hungry, and if we persist in eating less, our metabolism slows down.”


We know, for example, carbohydrate restriction affects our metabolism and hormones in certain ways restricting all calories equally, or fat calories specifically, does not. The major question is whether our body’s various regulatory mechanisms will adjust for these metabolic shifts so that, at the end of the day (or many days), all that matters is the number of calories. If our metabolism truly slows (or speeds up) based on certain types of diet, it suggests some diets are predisposed to make us fatter or leaner. It also suggests there may be a more direct cause of weight gain or loss than number of calories - and so simpler, more effective interventions may exist to prevent or reverse obesity.


To quote Ludwig again:


“The calories-in, calories-out view offers no compelling biological explanation for the obesity epidemic beyond “it’s complicated,” “many factors are involved” and ultimately, we eat too much. But if the type of calories consumed affect the number of calories burned, this trend starts to make more sense. The processed carbohydrates that flooded the food supply during the low-fat diet era of the last 40 years pushed the body weight set-point up across the population.”


This is the big-picture issue at play. Various public health forces have spent years trying to force a caloric deficit on the American population, concluding the failure of Americans to lose weight is due to some combination of a lack of willpower and a coercive external environment - in other words, that despite their best efforts, millions of overweight Americans simply can’t stop themselves from eating too many calories. But if eating fewer carbohydrates offers a metabolic advantage - or eating more carbs a metabolic disadvantage - this would explain the failure of these efforts. The shift in the American diet toward carbohydrate (driven at least in part by a push away from fat) has directly undermined them. And so, a shift back away from carbohydrate, both on an individual and population basis, could be the solution.


This study alone isn’t enough to shift that hypothesis by itself, and there are many other factors to consider. But it does stand as some of the clearest evidence yet that a purely caloric model is overly simplistic at best.

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Reymond Kiddoo
January 10th, 2019 at 7:17 pm
Commented on: 190110

12:51 with # 90 pound sled pull at 50ft x2 ea. rnd.

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Jacob Cram
January 10th, 2019 at 7:05 pm
Commented on: 190110

Rx 12:30

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Mike Warkentin
January 10th, 2019 at 6:58 pm
Commented on: The Jug Deadlift

The jugs are fantastic! We now have a collection at CrossFit 204. They're a cheap but very functional addition to any gym, and they're perfect for anyone working at home. If someone doesn't have jugs and wants to start lifting before they're acquired, try grocery bags loaded with soup cans, books or other objects. I've also trained seniors using a standard cardboard storage box and LP records, which weigh about 120-150 g each–3-4 equal a pound. The box lift is slightly different because the load is between the feet instead of outside them, but the main principle is the same: Keep the spine rigid and bend only at the hips and knees.

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Clarke Read
January 10th, 2019 at 6:44 pm
Commented on: How a Low-Carb Diet Might Help You Maintain a Healthy Weight

The design of the study was a bit unusual. Subjects were forced to lose weight AND THEN were randomized to one of three diets - 20%, 40% or 60% carb - after which their weight was held constant. This was to remove weight loss as a confounder, since we know as you lose weight your total energy expenditure (the # of calories you burn each day) drops. Weight was held constant by increasing or decreasing calories as necessary when subjects’ weights changed. For context on these pages, a standard American diet gets ~50% of its calories from carbohydrates, some (but not all) Paleo diets will be as low as 20%, and keto is far lower at ~5%.


O’Connor notes two ways to look at Ebbeling et al (featured on this site yesterday).


First, practically: Subjects following a low-carb diet burned more calories than subjects on a high-carb diet. In this study, weight wasn’t allowed to vary, but this suggests a less-calorically-restrained low-carb diet may lead to similar weight loss as a higher-carb diet, or a similarly restricted diet lead to greater loss. The intake data supports this - subjects on the low-carb diet ate more calories to keep weight constant.


Second, theoretically: Nearly every diet plan argues there is one factor that affects weight - caloric deficit/surplus. Sometimes it’s explicit (e.g., adding 400 calories per day of exercise, or eating 1600 calories per day), sometimes it’s implicit (e.g., eating a highly restricted diet that you’ll eat fewer calories of). This study showed the type of calories matters. Whatever the specific feedback and regulatory mechanisms at play, subjects were more metabolically active on some diets than others. A weight loss diet that only looks at number of calories is incomplete at best.


Finally, he notes that this diet had an especially large impact on individuals with high insulin levels at baseline - i.e., those who were metabolically unhealthy at the start of the trial. In those subjects, the metabolic benefit was nearly 400 calories per day. This is consistent with the idea that insulin-resistant individuals see the greatest benefits from carbohydrate restriction.


This was also an unusually rigorous study. The vast majority of nutrition trials are undermined by two factors. (1) When we tell people to eat a diet, they don’t follow it - e.g., a prescription to eat a 20% carb diet leads to people eating 35% of calories from carb after a few months. (2) Even if people are following their diet, we can’t tell what they’re eating - our methods of assessing participants’ diets are woefully imprecise. In this trial, subjects were provided all their meals, so we know exactly what they ate and how much of it. The vast majority of large nutrition studies have in effect looked at the impact of telling somebody to eat a certain diet; this one looked at what happens when they actually eat it.


There are limits to how far we can take this information. We can’t necessarily assume these impacts felt after weight loss would be replicated during weight loss, or in weight-stable subjects. We don’t know how things would change if subjects were free to eat as many calories as they chose. We don’t know what happens to subjects beyond five months. We know there was significant variability in how individual subjects responded, for reasons beyond baseline insulin resistance. (Other studies do give us insight into these questions) But none of that undermines the fact that this is a landmark study showing clearly that certain diets confer a meaningful metabolic advantage.

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Yura Gorbach
January 10th, 2019 at 6:19 pm
Commented on: 190110

8:47rx

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Manchild Manchild
January 10th, 2019 at 5:52 pm
Commented on: 190110

subbed 15 pull-ups & 10 burpees


11:14

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John Fink
January 10th, 2019 at 4:29 pm
Commented on: 190110

Question regarding Beyond the Whiteboard for a day like today -- my gym wants to make these kinds of WODs from time to time. For example, "3 rounds for Quality of 10 GHD situps and 20 step-back lunges". Can someone advise on how to make it show up as "RFQ" and with "5 rounds of continuous movement of:"? I tried adding the "FQ" movement from today and that didn't work, just displayed as "3RFT: GHDs and FQs" as an example.


It's in that code somewhere :-) but if only BTWB app admins can access it I understand.

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Adrian Bozman
January 11th, 2019 at 6:26 pm

It's not a perfect solution, but I simply select the "not-timed" option which is below the field to enter your time (on the iphone app). Then in the notes below I'll put something like "focus was on movement quality". Hope that helps!

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Kerri Kim
January 10th, 2019 at 4:22 pm
Commented on: The Jug Deadlift

I love all of these new videos. I even have my parents and in-laws watching them as well. They are in their mid 70's, so these are even more relevant to them.

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Dawn Tirschel
January 14th, 2019 at 1:42 pm

Same here - sending them to my dad who is close to 80 and just lost 50 lbs.

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Brad Hiller
January 10th, 2019 at 4:19 pm
Commented on: 190110

I hate the senior theme - I’m 58 in good health and am inspired by crossfit being vibrant - not someone much older with a remedial workout in their home - it just feels awkward to me

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Jonny Davies
January 10th, 2019 at 4:04 pm
Commented on: 190110

9:30 RX - Really cool workout

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Peggy Knowski
January 10th, 2019 at 3:52 pm
Commented on: 190110

Miss the scaling advice..... the end

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Christopher Baker
January 10th, 2019 at 3:49 pm
Commented on: 190110

Completed. Subbed alternate grip strict pull-ups for rope climbs

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Joseph Fox
January 10th, 2019 at 3:45 pm
Commented on: 190110

Done. The first three rounds of arms only rope climbs I did my best to go as high as possible, which was about 4-5 pulls each. (Left, right, left, right, left) Last two rounds I did laying down to standing climbs 4 times with slow climb and decent.

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Craig Collins
January 10th, 2019 at 2:43 pm
Commented on: 190110

Completed, w/ subbing 6 rope climbs lying to standing

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Gabe Bird
January 10th, 2019 at 2:36 pm
Commented on: 190110

Rx 15:50

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Lisa Stanley
January 10th, 2019 at 1:57 pm
Commented on: 190110

16:06

Modified to a sled pull leaned horizontally over the rope with my body weight on the sled, for 30 ft pulls x2. By the 5th round this was difficult. I also had to run the rope back and forth and rotate the sled so that took an extra minute or two of the time.

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jeff pugel
January 10th, 2019 at 1:45 pm
Commented on: 190110

Did 5x of 1 minute rope pulls on the rope pull machine at the rec center as they dont have ropes. Situps seemingly took forever as they were methodical rather than for speed.

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Susan Young
January 10th, 2019 at 1:40 pm
Commented on: The Jug Deadlift

I LOVE these senior-themed videos. Not only can I relate to them, but it demonstrates the importance of lifetime functional fitness to those of all ages. Just yesterday I saw a 70-something man who I know struggle to get his grocery sack out of the shopping cart and into his car, only able to get it into the floor of the vehicle. The benefits of my CrossFit workouts (just left my trainer who is working with my 60-something self through an injury) were obvious to me.

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Ryan Mak
January 12th, 2019 at 2:49 pm

As a younger CrossFit individual very close to some seniors in my life. I love them too!!

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Ryan Doherty
January 10th, 2019 at 1:24 pm
Commented on: 190110

10:33 RX

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Sebastien Fitzpatrick
January 10th, 2019 at 1:20 pm
Commented on: 190110

Completed Rx


Not stopping was really hard, even though my slow pace felt sustainable.

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Steve Haydock
January 10th, 2019 at 1:08 pm
Commented on: The Jug Deadlift

Great work team. Also wholly supportive of the new policy.

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Joe Westerlin
January 10th, 2019 at 3:32 pm

I’m wholly supportive of you Steve.

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Maher Alsayid
January 10th, 2019 at 12:22 pm
Commented on: 190110

I understood the first part 2 legless rope climbs, 15-ft. rope

What is 20 controlled?

How many slow AbMat sit-ups,

Is it with the back support or without?

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Ryan Doherty
January 10th, 2019 at 1:31 pm

I performed my abmat sit up at a 4 sec pace. (2 sec down/2 sec up with an a mat for support)

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Maher Alsayid
January 10th, 2019 at 4:05 pm

Thats great Rayan,

I did 7rounds 3 of them strict 2 rop climbs and 4 lay down to standing rope climbs, 15 very slow normal abbs sit-up.

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Christopher Luoma
January 10th, 2019 at 12:06 pm
Commented on: 190110

Substitute for rope climbs? We don’t have ropes at our gym.

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Chris Sinagoga
January 10th, 2019 at 12:19 pm

Hey Chris, scroll up a bit and you'll find some stuff. Basically anything that involves pulling with your arms is good.

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Nick Rohde
January 10th, 2019 at 11:34 am
Commented on: 190110

5 rds ✅

Subbed rope climbs for alternating grip pull ups

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James Kinton
January 10th, 2019 at 10:51 am
Commented on: 190110

Subbed campus board climbs for rope. 5 rounds ✅

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Vincent Dahlqvist
January 10th, 2019 at 7:42 am
Commented on: 190110

5 rounds, scaled rope climbs to variations of strict pull-ups and farmers walk.

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Rajat Samanta
January 10th, 2019 at 3:48 am
Commented on: 190110

5 rounds with good form done.

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Michael Mcnally
January 10th, 2019 at 3:30 am
Commented on: 190110

So after we do the workout what would we post?

If we servived? Normslly it says for time but it asks for slow and controlled movment

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Neil Bennett
January 10th, 2019 at 2:23 am
Commented on: The Jug Deadlift

Recommendations of sets and rounds?

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Joe Westerlin
January 10th, 2019 at 3:34 pm

Hi Neil! Can you clarify your question? I’d be happy to chime in. Are you referring to the WOD or the jug deadlift?

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Douglas Kettler
January 10th, 2019 at 2:17 am
Commented on: Salmon Salad

What is poured in the olive oil? I don’t see the dressing ingredients for the clear liquid.

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Carl Fischer
January 10th, 2019 at 9:42 am

It looks like lemon luice

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Karen Thomson
January 10th, 2019 at 5:27 pm

Douglas, it is lemon juice but you could use also use apple cider vinegar.

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Chris Sinagoga
January 10th, 2019 at 1:38 am
Commented on: 190110

Champions Club Scaling Notes


STIMULUS: When I see something that has a set number of rounds on it — especially something unfamiliar like this workout — I usually assume it works best if the volume is preserved. So as backwards as this could sound, the easy bet for scaling would be to turn this thing from a task priority inside a task priority, to a time priority inside a task priority (Inception, anyone?) For example, 5 rounds of 45 sec. rope climbs and 1 minute of AbMat sit-ups. Or for easier counting, 1-minute and 1-minute. If you’re working out by yourself, you could do what I am now calling Ricky-style Reps (named after one of our 8th graders) where you just do one movement until you would have to rest due to fatigue then move to the next one. Again, the retest value is tough when doing that, but this doesn’t seem like an easy one to retest anyway. The Ricky-style would also help with the “continuous movement” part.


GROUP: Equipment might be the limiting factor here. When this is an issue, it’s best to look at each exercise not as the specific thing prescribed, but as something to be grouped into a large, inclusive general movement pattern. So really, what’s the difference between rope climbs and pull-ups and ring rows and farmer’s walks and grabbing your dogs’ leashes while they pull you as you’re trying to walk? Lots of things obviously, but they one thing they have in common is they’re all expressions of pulling. So as long as you’re doing something most of the group can do that makes them feel like they’ve been pulling with their arms, you’re on the right track for the rope climb sub. Then the closer you can get to the specifics the better. So strict pull-ups with an alternating grip (flipping hands each round), jumping and hanging from a bar (flexed or extended), halfway up rope climbs using your legs, full climbs with the legs… think general not specific and then the specifics will come to you. When I get around to doing this, I’ll go legless as high as I can then use my feet to finish. Or maybe just call it good where I end up haha. Depends how I feel.

As for sit-ups, I find it hard to keep a good position while using an AbMat, and some people have complained about back pain after doing lots of regular sit-ups. So we do hollow body variations; only going as far back as you can maintain a hollow body (low back staying in contact with the ground, among other things). Try those if you don’t have AbMats. On a very important note, I really hate sit-ups. Probably my worst exercise for some dumb reason.


INJURY: Looks like spine/hip stuff and shoulder/arms are going to be the only issues I can think of. Static plank/hollow hold would be a good sub for sit-ups if need be. As for the rope, anything one-arm would be good. If it’s a broken finger that can’t wrap around a bar or rope, you can try doing slow descents from a push-up or handstand. It’s technically pulling as far as I understand.


I’M SCALING THIS WELL IF: despite going slow and feeling like this workout is taking forever, I’m breathing heavy because I’m never really stopping.


I’M SCALING THIS POORLY IF: I have time to check MGoBlog in between rope climbs to see how many more coaches we’re going to lose to Ohio State.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Sit-ups kill me as it is. Doing them slow is worse. And have you ever done those workouts with GHD sit-ups and rope climbs? You would have never guessed you used so much abs on the ropes. I’ll take these any day over sprint workouts though.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. This is a weird one and legless rope climbs (especially more than one) are really tough to do inside of a workout. Also sit-ups suck!

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Douglas Kettler
January 10th, 2019 at 2:15 am

Chris, thanks for all the work you’re putting into the comments for scaling. Really appreciated and hope HQ hooks you up with some goodies.

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Chris Sinagoga
January 10th, 2019 at 12:22 pm

Thanks Doug, and honestly this is just helping me prepare more for my sessions so it's a win/win. We follow main site (we're a few days behind at the moment but catching up) and writing these out is making me think ahead for the athletes I coach, and sometimes i would get lazy and just wing it. So I'm definitely getting better because of it.

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Chris Sinagoga
January 10th, 2019 at 12:31 pm

Actually the more I think about it, our gym is probably going to do some kind of version of this on Sunday as our team workout. Something along the lines of:


AMRAP in 20 of:

400-meter run

*split into teams of two, one partner runs while the other does 1 legless rope climb and 10 slow sit-ups for quality


So we just keep track of how many runs we do and not worry about counting the rope/sit-up couplet. Plus we still get the continuous movement.

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Tj Cantu
January 10th, 2019 at 1:29 am
Commented on: 190110

Does anyone have suggestions on what to sub if we don’t have a rope and can’t do towel pull ups to get the same stimulus for the legless rope climb? Thank you.

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Jonathan Groves
January 10th, 2019 at 1:37 am

Toe assisted towel pull ups.

Ring rows with a towel

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Jonathan Groves
January 10th, 2019 at 1:37 am

Arm over arm sled pulls

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Chris Sinagoga
January 10th, 2019 at 1:39 am

TJ, anything that involves pulling or hanging. If you don't have anything to hang on to (bar, railing, rings, etc.) then do either slow descents from a push-up or handstand push-up. See some of the notes below.

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Peggy Knowski
January 10th, 2019 at 4:08 pm

Thanks for the rope sub suggestions!

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Tj Cantu
January 10th, 2019 at 4:57 pm

Thanks for the tips guys! Ended up doing lying to standing rope climbs with TRX things. Ripped my hands and grip up, but oh well!


22:17

5 rnds

6 lying to standing rope climbs

20 slow and controlled AMSUs.


This one was different because most of the time we go for time, but all I kept telling myself was “slow and control”

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Pat Sherwood
January 10th, 2019 at 1:23 am
Commented on: 190110

If anyone is curious about the water jugs shown in the photo please read the comment I left on "The Jug Deadlift" video today.

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Pat Sherwood
January 10th, 2019 at 1:21 am
Commented on: The Jug Deadlift

The jugs we used in this video (and others) are widely available through Amazon and other places. We added food coloring for contrast because as it turned out...clear water in clear jugs did not show up very well on video.


Water jugs are inexpensive, sturdy, versatile, and scalable. The ones shown in today's deadlift video are 2.5 gallons each. A gallon of water weighs 8.34 pounds. Simply add or remove water until an appropriate loading is reached.


They are available in many sizes. We have found 1 gallon, 2.5 gallon, and 5 gallon sizes to be fantastic for use in the home. Enjoy.

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Ben Lockhart
January 10th, 2019 at 1:41 am

Might have to get some and do some farmer carries.

Looks similar to these:

https://www.amazon.com/Hudson-Exchange-Gallon-Container-Natural/dp/B07CC4ZSZK/ref=sr_1_7?ie=UTF8&qid=1547084221&sr=8-7&keywords=Plastic+jugs

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Cristhiaan Ochoa
January 10th, 2019 at 2:32 am

Good stuff Pat. Thank you for your comment. Ben, I plan to use empty cat litter containers as water jugs. Just a thought.

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Julian Festor
January 10th, 2019 at 9:16 am

Translated in French-Traduction en Franí§ais

Les contenants utilisí©s dans cette vidí©o (et d’autres) sont largement disponibles sur Amazon ou autres. Nous avons ajoutí©s un colorant pour le contraste parce qu’il se trouve que l’eau claire dans des contenants transparents ne ressortaient pas bien sur la vidí©o.


Ces contenants sont peu coí»teux, solides, versatiles et adaptables. Ceux dans la vidí©o font 2.5 Gallons (9,4 litres). Chaque litre d’eau pí¨se 1 kilo. Ajoutez ou enlevez de l’eau jusqu’í  avoir une charge approprií©e.


Ils sont disponibles en diffí©rentes tailles. Nous avons trouví© que des 4litres, 9,4 litres et 20 litres í©taient fantastiques pour une utilisation í  la maison. Amusez vous bien.

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Max Shippee
January 10th, 2019 at 7:27 pm

Pat, love your Linchpin stuff and really digging the embracing of back to basics with these more senior focused vids. My most popular member (measured by Instagram likes) is Kermit #kermitgetsfit, who is working through knee surgery and a lifetime of being away from his fitness. He has major limited range of motion, but the fact that he can now both do an inclined push-up, and get all the way down on the ground and back up (a burpee, as seen in the vid a few days ago), has changed his life. Add to the fact that he's lost 70+ pounds and he truly embodies "Off the carbs, off the couch." Thanks for everything.

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Pat Sherwood
January 10th, 2019 at 8:47 pm

Max, well done! What you described accomplishing with your client is what it's all about. Keep up the solid work.

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Kirby Sloan
January 10th, 2019 at 1:05 am
Commented on: 190110

16:32 800m run/ No Rower

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