CrossFit | 190114
Monday

190114

Workout of the Day

136

5 rounds for time of:

1 minute of L-sit holds
15 controlled, no-momentum back extensions

Post time to comments.

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7

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Comments on 190114

142 Comments

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Shawn Hakimi
October 1st, 2019 at 1:26 pm
Commented on: 190114

32:25


This was hard, started with hanging l-sits then switched to floor l-sits with one foot of the ground

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Shawn Hakimi
October 7th, 2019 at 1:24 pm

Redo, way harder than first go


42:35 (Rx'd...?...did l-sits on rings this time)

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Andy Gilmour-Jones
April 22nd, 2019 at 5:35 pm
Commented on: 190114

45s Hanging Tuck

10 Dumbbell Good Morning 16KG

Time - 16:27


Tuck & active hang position felt strong, though I really felt the hang in my biceps

No-momentum cue helped.

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Ruthie Lloyd
February 19th, 2019 at 2:15 pm
Commented on: 190114

F/48/145/5'6"

sub 30sec tuck sit

12:53

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Park Hyunwook
February 18th, 2019 at 10:46 am
Commented on: 190114

남/48/20190218

15:06 (95#goodmorning)

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Kury Akin
February 7th, 2019 at 2:49 pm
Commented on: 190114

18:07. Subbed 5R 1min L-hang, 15 DL@52.5kg. Had to switch L-sit to L-hang after 30secs. Shoulder injury. Done straight after yesterday's WOD coz away tomorrow. Arms are ablazing.

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Jeff Chalfant
February 4th, 2019 at 8:31 pm
Commented on: 190114

23:56 Scaled to :45 of L sit on the floor each round. Otherwise rx’d. L sit done in :05 increments except the first :10. Crazy back pain/pump, and thought my abs might cramp after round 1!

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Jeff Chalfant
February 4th, 2019 at 8:59 pm

Back was hurting for 15-20m after this one, ow! Needed a better cooldown strategy!

39/5’9”/190

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Kevin Miller
February 2nd, 2019 at 2:08 pm
Commented on: 190114

No GHD so I scaled to Superman’s. L-sit was with knees raised (legs were not extended).

14:13

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Pyer-Hugh Dion
January 26th, 2019 at 1:47 am
Commented on: 190114

12:55 did te LSit round1 30 sec x2. Round 2 20 sec x3 round 3-4 10sec on 10sec off until 1min on and round 5 5 on 5 off until 1 min on... And did stif leg deadlift at 115 pound.

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Chris Meldrum
January 25th, 2019 at 9:56 pm
Commented on: 190114

As rx’d, 22:31.


Rough! I knew this would be worse than it looked on paper, but man. All about the L-sits. Started with sets in the 20-25 second range, but that deteriorated quickly to more like 10, and then 5 and 6 in later rounds. Did these on parallettes, and alternated trying to keep the feet super high (but with legs not fully extended), and keeping the legs fully extended (but allowing them to droop vertically somewhat). Either way sucked! I do back extensions a lot, so they were okay. Tried to do them for quality, and not worry about how long they were taking.


45m/5'10"/180

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Manchild Manchild
January 24th, 2019 at 9:50 pm
Commented on: 190114

3 rounds, did L-sits on 40# dumbbells on ground, and subbed 4-second good mornings w/EZ curl bar for back extensions


15:05 (L-sits on ground were much tougher than expected!)

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Matt Crouse
January 24th, 2019 at 2:59 am
Commented on: 190114

3 rounds 20x L sit back against wall single leg lift, 10x L-sit hanging leg lifts, 15x super man not for time, time to practice L-sits

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Chris Martinez
January 22nd, 2019 at 8:52 pm
Commented on: 190114

16:25

L-sit progression


Post workout - 30 thrusters @ 65lbs

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Rafaela Mendizabal
January 21st, 2019 at 11:21 pm
Commented on: 190114

13:48

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William Ma
January 21st, 2019 at 7:08 pm
Commented on: 190114

15:34

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Brian Rosenbaum
January 18th, 2019 at 1:17 pm
Commented on: 190114

M/56/6'2:/179

18:01

scaled to L-sit as long as possible then tucks.

1st round was about 40 sec. L-sit total

2nd - 30 sec. of L-sit total

3rd - all tucks - 10 sec. on 10 sec. rest, 6x per round.

Did true back ext, not hip ext.

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Brian Rosenbaum
January 18th, 2019 at 1:20 pm

should have said 3rd round on...I did 5 rounds.

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Jesse Montagnino
January 18th, 2019 at 6:59 am
Commented on: 190114

17:37 bent knees

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Gabriel Gee-Jay Jenny
January 17th, 2019 at 9:08 pm
Commented on: Want a Healthier Heart? Eat a Steak

If you actually have a heart, you're on a plant based diet ;-) #govegan

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Matthieu Dubreucq
October 23rd, 2019 at 5:20 pm

Are you making this comment because you have to kill the animal to eat it? Do you really think that eating vegetables doesn't kill living creatures? What do you do of all the fish you kill when you reroute the river to water the fields? Or all the rabbits that are killed when you use machinery to harvest? All the insects we kill to protect the cultures? I think that there is a cost for living and it should be done in a respectful way. It is not by calling each other names that we will succeed at making the world better. Going from one extreme to the other won't be better.

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Albert Kombe
January 17th, 2019 at 2:29 pm
Commented on: 190114

17:30 Sc

5 rounds of:

1min L-sit Holds (bent knees)

15 controlled, no-momentum GHD Back Extensions

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Clint Michael
January 17th, 2019 at 12:26 pm
Commented on: 190114

16:28

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Erik Lueders
January 17th, 2019 at 12:24 am
Commented on: 190114

19:40

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Erik Lueders
January 17th, 2019 at 12:25 am

Scaled after 1st rd to hanging knee tucks

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David Swicegood
January 16th, 2019 at 11:13 pm
Commented on: 190114

Pls bring back the scaled workouts.


INT 13:37


5 rds

2 30 second L sits (foot assisted)

12 slow back extensions


Remember to stack upper body on the L sits, including head. On back extensions, make sure to engage the back in sequence (lower first, then upper, then neck for the way up).

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Brian Anderson
January 16th, 2019 at 10:40 pm
Commented on: 190114

12:xx? Scaled

Accumulated 40 secs in L-sit (tuck) during each 60 sec rd


Very few non-“Sanctional” athletes could do this Rx but the scales are all good for this one. It’s not about time because the pace of your GMs would impact time. Good work!!


M-42-69-170#

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Bethanie Giardina
January 16th, 2019 at 8:19 pm
Commented on: 190114

31:50rx

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Aaron Sylvia
January 16th, 2019 at 7:49 pm
Commented on: 190114

don't have a GHD so was thinking to do good mornings instead, but need some ideas on proper weight to use. thanks in advance.

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Dmitry Zolotyh
January 16th, 2019 at 7:04 pm
Commented on: 190114

Scaled

5 rounds for time of:

40 seconds of L-sit holds (one feet on medball)

10 controlled, no-momentum back extensions

11:30

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Tomi Krznar
January 16th, 2019 at 6:16 pm
Commented on: 190114

11:20

misc 1 min holds (L-sit with bent legs, lying on the floor with feet hold up, ...) + 15 med ball back ext slow and controlled

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Luis Beza
January 16th, 2019 at 4:05 pm
Commented on: 190114

5 rounds

30" Tuck sit (High parallettes)

10 Back extension


Not for time


*First time doing BE, need more motor control!

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Viktor Wachtler
January 16th, 2019 at 1:01 pm
Commented on: 190114

Fid it after Grace, after the first minute scaled to tuck holds, back extensions done on gymnastic paralell bars.

15:13

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Il Xlll
January 16th, 2019 at 10:03 am
Commented on: 190114

17:05

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Nathanael Akin
January 16th, 2019 at 1:36 am
Commented on: 190114

15:30. Scaled to 5 rounds of :40 L-Sit and 15 back extensions. Good little bout of accessories!

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Kurtis Bowler
January 16th, 2019 at 1:24 am
Commented on: 190114

15:11 scaled the L-sit to :30 and accidentally scaled the back extensions to hip extensions.

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Nathan Bynum
January 15th, 2019 at 11:35 pm
Commented on: 190114

Scaled to:

3 rounds for time

1 minute of hanging L-holds

15 controlled, no-momentum back extensions

12:24

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Elliott Harding
January 15th, 2019 at 11:26 pm
Commented on: 190114

Did as a warmup for 1/15/19. Did not time.


L tuck practice for 1 min rounds. Used dip bar. Would attempt to bring hips to arms and hold as long as possible.


8 rep back extensions. One hole visible on GHD.

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Romain Grelier
January 15th, 2019 at 5:11 pm
Commented on: 190114

Horrible

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Morgan Greene
January 15th, 2019 at 4:48 pm
Commented on: 190114

scaled to 3 rds: 6:40

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Michael Marleau
January 15th, 2019 at 1:49 pm
Commented on: 190114

5 rounds for time of:


1 minute of L-sit holds

15 controlled, no-momentum back extensions


13:55


Knees up only, need to work on legs only

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Dave DeCoste
January 15th, 2019 at 11:59 am
Commented on: 190114

18:33

L-sits on rings. Kept legs as close to parallel as possible, but was mostly below parallel.

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jeff pugel
January 15th, 2019 at 11:06 am
Commented on: 190114

did it, untimed.

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Ansel Carington
January 15th, 2019 at 8:23 am
Commented on: 190114

The site seems pretty out of whack right now - the URL doesn't match the day's WOD or the content presented in the EOD... URL seems to be a day ahead of content. Also, all of these comments align to a WOD from a few days ago?

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Skip Hanson
January 15th, 2019 at 5:43 pm

Hey Ansel. Which URL is not right? Also, I am not sure what you mean regarding these comments? Thank you.

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Kevin Boudreau
January 15th, 2019 at 7:01 am
Commented on: 190114

Around 29:04 rx

Much harder than expected

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Huey Kwik
January 15th, 2019 at 6:43 am
Commented on: 190114

10:05, Sub L-Sit with tucked legs with feet on the floor, supermans

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Rajat Samanta
January 15th, 2019 at 6:28 am
Commented on: 190114

20-30 sec L-sits & 10 back extension complete!

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Craig Collins
January 15th, 2019 at 4:25 am
Commented on: 190114

Just under 10:00. I tried to hold on to l-sit until feet were almost straight. At 265#, that didn't take long. 5-6 attempts each minute. Back extensions were slow, controlled banded good mornings.

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Phill Kiddoo
January 15th, 2019 at 4:00 am
Commented on: 190114

25:49

4 rounds

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Jake Kiddoo
January 15th, 2019 at 3:43 am
Commented on: 190114

21:00 knees were slightly bending.

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Js Smith
January 15th, 2019 at 2:33 am
Commented on: 190114

Scaled to 5r/t

30 seconds hanging knee raise hold from dip station

10 controlled, no-momentum back extensions

12:13


Thought it was too easy of a scaled in the beginning but it was just right. Back is really feeling the work but not overdone

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Ryan Doherty
January 15th, 2019 at 2:22 am
Commented on: 190114

10:46 Scaled


Did the L-sit on two boxes and ended up looking more like a lightning bolt than a L. The rest was RX

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Ryan Doherty
January 15th, 2019 at 2:22 am
Commented on: 190114

10:46 Scaled


Did the L-sit on two boxes and ended up looking more like a lightning bolt than a L. The rest was RX

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Nicole Deaver
January 15th, 2019 at 1:04 am
Commented on: 190114

Grace 1st then:


5Rds

1 min L-sit hold(btwn 2 stools)

15 Controlled Good Mornings (45# - no GHD)

18:01


I usually do L-Sit hangs, the holds were tough. The longest ones were only 20secs. Oh and Rd 1 & 2 were total of 70 secs since I can't add correctly while in the hold. Haha

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Alyssa Wendt
January 15th, 2019 at 12:55 am
Commented on: 190114

I scaled mine by a lot but back is so sore


5rds- not for Time


15 sec modified L-sit

*one leg has the ball of your foot on the ground the other leg is up and toes pointed (that shit dipped so bad)


10 back extensions

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Rafael Bello Pereira
January 15th, 2019 at 12:52 am
Commented on: 190114

RX 20’56”

M/ 82kg/ 1,80m/ 35 years old

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Michael Bishop
January 15th, 2019 at 12:05 am
Commented on: 190114

18:33


Started with rings then moved to the ghd for bent knee dip l sits after 3 rounds

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Patrick Doyle
January 15th, 2019 at 12:02 am
Commented on: 190114

I am sure I will pay for this tomorrow....

5 mins w/u airbike 84 cals

1 min on/2 min recover x 10 airbike 986 cals

5 mins c/d airbike 72 cals

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Jeronimo Garcia
January 14th, 2019 at 11:56 pm
Commented on: 190114

WOD 15:01. Those L-sit are hard to complete. Scaled to tuck-hold on a plyo box.

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Shane Azizi
January 14th, 2019 at 11:31 pm
Commented on: 190114

25:43 rx

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Eric Love
January 14th, 2019 at 11:27 pm
Commented on: 190114

Maybe this is the year we all get our 3-minute Lsit!


Lsits on parrallettes, heavily broken up

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Leif Edmundson
January 14th, 2019 at 11:24 pm
Commented on: 190114

23:15 rx'd

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Brian Louchis
January 14th, 2019 at 11:19 pm
Commented on: 190114

Scaled

50-40-30-20-10 seconds L-sit

15-12-9-6-3 strict back extensions

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Jacob Cram
January 14th, 2019 at 11:10 pm
Commented on: 190114

23:30 Rx

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James Kinton
January 14th, 2019 at 11:05 pm
Commented on: 190114

Took about 18 minutes. L-sits were between chairs and below 90 degrees. 1st 2 rounds broke L sit once, twice in last 3 rounds.

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Joseph Fox
January 14th, 2019 at 10:24 pm
Commented on: 190114

I don’t have the core strength yet for a minute of an L sit, or even more than 10 seconds, so I just focused on learning this movement in a modified fashion, using a slight knee tuck and/or alternating holding one leg up on my makeshift version of paralettes, which was 2 dumbells on top of some stacked weight plates. (For the first three rounds) The last two rounds I faced outward on some tricep dip bars and did 15 knee tucks with locked out arms per round. I did not time the workout as it didn’t matter. I got all the back extensions done on a GHD. I will feel this tomorrow and have no shame in not being able to do as Rx'd. Getting fitter every day. Thanks for posting these WODs for free. Fun and challenging.

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Hendrik Bünzen
January 14th, 2019 at 10:03 pm
Commented on: 190114

21:09 rx’d

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Tripp Starling
January 14th, 2019 at 9:06 pm
Commented on: 190114

1st round l sit on rings

2nd tuck on rings

3rd tuck hanging from bar

4th tuck on rings

5th l sit/tuck on rings


Good morning w/ 45# bar each round for back extensions


23:40

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Stefan Göbl
January 14th, 2019 at 8:45 pm
Commented on: 190114

16:20

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Kisa Tiller
January 14th, 2019 at 8:37 pm
Commented on: 190114

Tried to do first two sets as L-sit but didn’t have sturdy enough equipment to use to get enough space for my butt to get off the ground without really hurting my wrists. So subbed last 3 sets with modified V-sits. Back extensions are my nemesis. 12:10


Fiancí© did roughly the same thing as me (did more L-sits though) and we had to share the GHD. 11:30.

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Tom Perry
January 14th, 2019 at 8:35 pm
Commented on: 190114

57 / 172


13:48

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Samantha Trujillo
January 14th, 2019 at 8:21 pm
Commented on: 190114

14:48 scaled with hollow hold and arch legs stayed down

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Jeff Chalfant
January 14th, 2019 at 7:20 pm
Commented on: 190114

13:59 rxd. 1:43 on first run. Didn’t sprint out of the gate except for doing quicks sets of 10 on squats with a couple steps forward in between sets. Done at home. No caffeine and 1 apple prior.

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Jeff Chalfant
January 14th, 2019 at 7:22 pm

Or was it 12:59?! Almost exactly a year ago I got 13:17

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Jeff Chalfant
January 14th, 2019 at 7:26 pm

A bit of asthma set in after round 1 so I may have been slower than last year.

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Jeff Chalfant
January 15th, 2019 at 5:13 am

Oops, forgot to mention did the WOD from 3 mondays ago.

4 rounds for time of:

Run 400 meters

50 squats

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Kyle Smock
January 14th, 2019 at 7:12 pm
Commented on: 190114

M/44yo/5'8/#202


18:11_scaled L-sit to knee tucks on a 24 inch box

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Nathan Grandon
January 14th, 2019 at 6:42 pm
Commented on: 190114

I was able to get it in 12:48 it was more difficult than I thought.

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Tj Cantu
January 14th, 2019 at 5:52 pm
Commented on: 190114

This one was humbling! I knew it was going to be bad, but wow!


20 min


Scaled the L sits by stacking 3 plates until I couldn’t raise my legs anymore and then switched to a solid 90 degree form and squeezed the core as much as I could.

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Patrick Doyle
January 14th, 2019 at 5:39 pm
Commented on: 190114

Very deceptive WOD

30 Seconds on / 30 seconds recover (twice = 1 min), slightly lower about 50 degree angle of L-hold on Olympic rings

15 slow back extensions. 17:31 Great Shit !!

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Jonathan Burns
January 14th, 2019 at 4:57 pm
Commented on: 190114

This is a sneaky-brutal workout. Love it.

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Jonathan Burns
January 14th, 2019 at 4:57 pm
Commented on: 190114

This is a sneaky-brutal workout. Love it.

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Michael Arko
January 14th, 2019 at 4:48 pm
Commented on: 190114

Subbed hollow hold in place of L-sit (resting shoulder at least another week): 14:54. Hollow hold was WAY more of a struggle than it used to be. I need to get back to basics.

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Stacey Thompkins
January 14th, 2019 at 4:42 pm
Commented on: 190114

M/44/6'2"/185


Rx'd

27:23...those L-sits got evil

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Stacey Thompkins
January 14th, 2019 at 3:59 pm
Commented on: 190114

Made up Grace results there

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Christopher Baker
January 14th, 2019 at 3:51 pm
Commented on: 190114

Turned this into a 10 min emom...

odds= slow controlled strict knee raises

evens= 15 slow controlled back extensions on GHD


Tried to do the L sit and after the first minute scaled because I simply couldnt do it at all.

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Michael Bush
January 14th, 2019 at 3:27 pm
Commented on: 190114

I'm going to preface this by saying my opinion is completely biased, as I'm healthcare provider. So of course, take what I say with a grain of salt. I was a bit resistant to the CrossFit methodology for years, until I read “What is Fitness,” and actually realize what CrossFit was teaching was actually sound in methodology and purpose.


Glassman has been saying for years, he has all of the athletic individuals anyway. I've watched multiple talks by the man where he's reiterated this sentiment. His goal is to get the people not athletic and make them fit. This can be an extremely daunting task. There's an incredible number of psychological barriers in getting people to change their lifestyle. I think we can all agree lifestyle is what leads to the metabolic derangement I see on a daily basis.


Somehow CrossFit became strictly games focused, and this has come from the community. While the games are an absolutely amazing spectacle to watch; watching people do incredible things, I absolutely commend those are in the top percentile, it ends up losing the people it needs to help the most. If you can hardly get out of a chair yourself, associating CrossFit with 30 muscle-ups and 200lb snatches is going to stop people before they even start. Showcasing athletes at their peak isn’t going to give the foundations of fundamental movements.


Then I think we need to talk about the elephant in the room. The CrossFit Games boasts it's vetting out the fittest on the planet. Then you start having some of the top athletes pop hot for gear! While it's only a handful, and I'm not about to get into a debate about the legitimacy of claims of tainted supplements, but only one single individual is enough to confirm rumors, the only reason why you can be this fit is if you have exogenous help. This has been circulating around the fitness community for as long as I've had any exposure to CrossFit. This in turn damages the brilliance and efficacy in the methodology. Unfortunately, this sentiment going to be damaging to the species, because CrossFit is an effective way to reverse chronic disease.


Going back to the article of “What is Fitness,” the article even declares some people may need additional stimulus outside of the workout of the day. So, give yourself the additional stimulus. If you complaining the workout of the day isn't effective enough, you've obviously been doing CrossFit for some time, give yourself an additional stimulus. Do an additional work out.


If you go back and look at some of the original WOD’s from the very beginning, what's being prescribed today is the same as it was over a decade ago. In order to pick up the latecomers into the methodology, going back to training to the lowest level, and then scaling up rather than hitting the highest level; in contrast to having people try to muddle their way through scaling down and just not doing anything at all. Because doing nothing at all is what got us into this mess.


Our species needs this, or we're going to end up going extinct. If we believe in the methodology, we need to trust the mission. After all, the mission has been the same since inception. Work the basics and build from there.

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Stacey Thompkins
January 14th, 2019 at 3:57 pm

Well said Micheal!

That's what I hear most from people "Oh I can't do the things they do" I tell them you have no idea what you're capable of. You have to start basic/small build from there that's where I started but people never saw me falling over trying to overhead squat a broomstick. I have HQ and my willingness to learn/practice/drill these techniques/skills for my fitness and I can't thank HQ enough keep this rolling!!!

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Mike Andridge
January 14th, 2019 at 5:10 pm

Awesome. This needs to be the first comment everyday from now on, then Chris's scaling options 2nd:)

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David Taylor
January 15th, 2019 at 12:01 am

Say it again, LOUDER!

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Sebastien Fitzpatrick
January 14th, 2019 at 3:12 pm
Commented on: 190114

This is from ~ two years ago.


https://journal.crossfit.com/article/greg-glassman-catching-the-midline

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Nathan Michael King
February 15th, 2019 at 1:27 am

Foreshadowing?

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Joseph Amaya
January 14th, 2019 at 2:26 pm
Commented on: 190114

What happened with the beginner and intermediate versions?, what happen to the instructive videos?, what happened to the coach talking about instructive notes?, i'm seeing a deteriorate instead of a update of the website, that's so sad I miss you CrossFit

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Sebastien Fitzpatrick
January 14th, 2019 at 2:25 pm
Commented on: 190114

29:51 Rx


This was tough, I really practiced keeping my legs pin straight. My hips and abs were on fire, my arms were shaking, and my ego was chopped at the knees.

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David Taylor
January 14th, 2019 at 11:57 pm

...ego chopped at the knees... Love that!

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Sebastien Fitzpatrick
January 14th, 2019 at 2:25 pm
Commented on: 190114

29:51 Rx


This was tough, I really practiced keeping my legs pin straight. My hips and abs were on fire, my arms were shaking, and my ego was chopped at the knees.

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Markus Kerwer
January 14th, 2019 at 1:38 pm
Commented on: 190114

Agree with a lot of the comments here, let's balance it out a bit, HQ! Old/Young/Deconditioned Beginners/Advanced and Conditioned Athletes all have a place. Thats also a reaseon why WODs with scaling Options were really good. Find the middle, not the extremes in either direction! You are a community based, open source training methodology.... so listen to the community a bit, please!

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Vincent Dahlqvist
January 14th, 2019 at 1:07 pm
Commented on: 190114

14 minutes, scaled to tucks

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Thomas Eichholzer
January 14th, 2019 at 1:06 pm
Commented on: 190114

I can't hold a L-Sit for 1 min and don't have a GHD. Here's what I did:


Run 5k up-/downhill 28min

After getting the heart rate down a Little:

5 rounds without time of


1 attempt of L-sits for as Long as possible

1 min of knee tuck hold

5 Jefferson curls with 14kg

15 slow supermans on the Floor


(about 20 min?)


Was tougher than I thougt. Wanted to add some pull ups, but had no time and it began to rain. so did a Little stretching and moved on. (means I only did 5 pull-ups)


Will be doing some more pull-ups and proper stretching in the evening.


When I scale, I try to the WOD as Close to RX as possible. Then I work on making up for Things I can't do. Like I ADDED L-Sit holds to the L-sit progression and i ADDED jefferson curls for more ROM than with the supermans.


I don't miss the scaling Options at all. It made me do beginner stuff instead of reaching for the stars. Also I always had to scale between beginner-intermediate-and-Rx AND I had to scale to Location, equiptement etc. So I had to do the scaling twice...


I will Keep posting my scaling/my workout to make up for the equation for all Posts about missing scaling Options.

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Thomas Eichholzer
January 14th, 2019 at 12:44 pm
Commented on: 190114

Hello everyone, I just want to let you know; I just subscribed because the negative comments on this site start to annoye me.


PLEASE do me a favor and just post your actual workout. I read the comments daily to get motivated by good times/results and to get inspired for better scaling Options.


I'm going to post some more stuff today, just to Counter-Balance the bad-stuff. Here's a Little Quote to think about:


"For the first time in human history, the Internet gives us the posibility to communicate to the whole world and to be whatever Person you want to be. Unfortunately most People choose to be an idiot" - unknown.

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Vincent Dahlqvist
January 14th, 2019 at 1:06 pm

👍🏻

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Thomas Eichholzer
January 14th, 2019 at 1:35 pm

PS: almost forgot to mention: I don't want to restrict your words and thinking. If you're upset just sent (productive) mails to the supports and not (unproductive) comments on the workout.

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Aaron Powers
January 14th, 2019 at 8:10 pm

Change always makes a percentage of the population get up in arms. The dust will settle. I'm not opinionated on the site, it works and the info has been awesome, but Ive been liking the workouts. I also like seeing all the names of crossfit contributing to the discussion, including Glassman himself.

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Blake Thompson
January 15th, 2019 at 12:22 am

I wasn’t trying to step on toes, was just starting a conversation to see if I was the only one that felt this way. Obviously I wasn’t. I only asked for balance. CrossFit fired Marston Sawyers and others from its media Dept and according to him won’t even produce the material for a behind the scenes from the 2018 games. All I’m asking for is balance. Maybe a separate channel just devoted to the games and athletes. This may be a small percentage of CrossFit’s population, but it’s responsible for a lot of CrossFit’s growth.

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P W
January 14th, 2019 at 12:16 pm
Commented on: 190114

13:15 RX


M/44/6”5/#238

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P W
January 14th, 2019 at 12:16 pm

23:15, nothing else!

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Lisa Stanley
January 14th, 2019 at 12:00 pm
Commented on: 190114

Been a long time since I worked on parallettes - it took me 10 minutes just to find them in my shed.

Practice tucks (as long as I could hold and one-leg extended for alternating periods) during the 1 minute. Subbed Supermans with a 2 second contracted hold.

13:45

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Wesley Martin
January 14th, 2019 at 11:53 am
Commented on: 190114

I’m no athlete. I’ve only CrossFit for about 2-3 years now. I went from 436 lbs. to officially 267 as of today. I don’t look at the pictures. If I have questions on how to do a movement. I YouTube it. And watch it on rogue fitness channel. I don’t look at if it’s for elderly people or not. I focus on the actual workout. Maybe that’s the concept of CrossFit is trying to get thru to everyone? Idk. I’m all for elderly staying healthy. That’s why when I see the pictures, I just move on to what the workout will be. If I feel like I can amp it up a lil more to meet my goals. Then i will. If I have scaling questions, if I don’t find on here, then I’ll YouTube it. There’s plenty of options. Hope this helps y’all as it has me. Have a good day💪

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Matt Dwerlkotte
January 14th, 2019 at 2:25 pm

Keep getting after it Wesley!!!

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marcus mcclain
January 14th, 2019 at 6:56 pm

Nice work Wesley, keep it up. hit me up if you ever need some scaling options, happy to help. Marcus.mcclain@crossfittranining.com Proud of you!

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Michael Bishop
January 14th, 2019 at 9:08 pm

Wow! Congrats!!

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Js Smith
January 15th, 2019 at 2:26 am

Way to be!!! So happy for you. Keep up the fantastic work. 😊

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Claire Fiddian-Green
January 14th, 2019 at 11:41 am
Commented on: 190114

13:49. Subbed shoulder depressions for L-sits, held for 1 minute. Subbed 45lb bar good mornings for back extensions. https://www.google.com/amp/s/breakingmuscle.com/amp/fitness/master-the-l-sit


Even modified, my abs and quads burned.

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David Chun
January 14th, 2019 at 10:43 am
Commented on: Grilled Steak Tagliata

AWESOME SAUCE !🤩

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Scott Gillin
January 14th, 2019 at 7:24 am
Commented on: Want a Healthier Heart? Eat a Steak

Elevated blood levels of saturated fat are the result of carbohydrate consumption not the amount of saturated fat in the diet. If saturated fat is consumed on a low carb diet, the body preferentially burns the saturated fat as fuel.


This link takes you to an article where individuals with metabolic syndrome wete placed on a low carb diet. Carbohydrates were then introduced and blood levels of saturated fat measured.


https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113605

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David Rudolph
January 14th, 2019 at 5:46 am
Commented on: 190114

I appreciate the thought behind showing older individuals doing these movements. And there’s a tasteful way to art direct these videos. This however is not it. Feels incredibly tone deaf.


Might also be worth noting that this audience might not even be viewing this site and so it’s a wasted effort. Perhaps a small amount of research could validate.

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Sebastien Fitzpatrick
January 14th, 2019 at 12:48 pm

We see it everyday, and can show it to those that need it. Like my pre-diabetic mother who doesn’t know where to begin with fitness. Showing her this is far less intimidating and shows a more approachable side to CrossFit. She sees this and beloved it’s for her. Not because she came here, but because I showed her.

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Aaron Powers
January 14th, 2019 at 8:00 pm

I like it. It reinforces the importance of fundamentals and makes me put the context of aging over the workouts. I do these movements now so that when I'm older I have the movement pattern dialed in.

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Lynne Pitts
January 15th, 2019 at 11:15 pm

I'm curious as to what you find "tone deaf" and not tasteful? What would you rather see being shown for this effort and the target audience?

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Mary Dan Eades
January 14th, 2019 at 5:32 am
Commented on: Want a Healthier Heart? Eat a Steak

Based on our years of clinical experience, I have to say it is refreshing to have a cardiologist saying this. We saw it first hand in our practice, too. The SAD diet and the 'healthy' one pushed on the public by the established 'wisdom' is filled with things that turn to sugar quickly once acted upon by the GI tract: sucrose, honey, starch, HFCS. Remove those things or sharply limit them and focus on eating good protein and quality fats, some low-starch vegetables and greens, a few low-sugar fruits, some nuts and seeds, and see what happens. It will be a pleasant surprise!

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Douglas Kettler
January 14th, 2019 at 4:51 am
Commented on: Want a Healthier Heart? Eat a Steak

I generally agree whole heartedly with this for the general population, but there should be a caveat for those with APOE4 genes. Research shows saturated fat may be an issue for them. Low carb, high fat advice continues to be applicable, but the advice on sites like apoe4.info advise using lots of olive oil as the base fat.

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Blake Thompson
January 14th, 2019 at 3:15 am
Commented on: 190114

I appreciate what CFHQ is trying to do with Crossfit Health. I actually work in a major university medical center ER, but it seems they’ve nearly abandoned the athlete/ games side. Nearly every day there’s a picture of an elderly person doing everyday tasks. I get that these small movements can be huge steps for some, but I just can’t relate to that right now. I find motivation from the games athletes and others that do Crossfit. I started Crossfit from watching videos of Dan Bailey and Rich and it made me want to work hard to Get in the best shape I can be and know that when I’m elderly it will pay off. I guess what I’m saying is, there just need to be more of a balance between the two.

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Jacob Moremen
January 14th, 2019 at 3:37 am

Second that

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Jason Phipps
January 14th, 2019 at 4:03 am

Not only that, which I agree with, but the green screen use of Al Bundy’s living room is weird.

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Ty Gulker
January 14th, 2019 at 6:29 am

I was wondering if anyone else was feeling this way. Thanks for sharing. Couldn’t agree more.

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Ewlu Mcb
January 14th, 2019 at 8:01 am

I completely agree. The use off elderly people excercising is a specific target audience and should be directed at that. The sudden change from athletic fitness to what appears to be elderly rehabilitation I find quite strange. CrossFit could target this through hospitals and elderly associations etc instead of throwing all ages into one basket. I’m also a beginner at CrossFit although have done many sports. Is CrossFit about to completely separate itself from fitness to health and well being. I have found The removal of scaled WOD’s is also unhelpful. I live 45 miles from the nearest box so train at home. I’d be happy to pay a monthly subscription to a CrossFit app or website to receive Wod’s That are scaled.

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Peter Finan
January 14th, 2019 at 9:06 am


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Sebastien Fitzpatrick
January 14th, 2019 at 12:45 pm

CF Games is not CrossFit. If you find motivation from that then go to YouTube where it still exists. The people who need CrossFit the most need to see that it is literally for anyone at any fitness level. You don’t need this outreach like they do.

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Jeff Klein
January 14th, 2019 at 12:46 pm

Yes!!! Say it louder

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Thomas Eichholzer
January 14th, 2019 at 12:51 pm

I agree that theres a lack of Balance between elite Sports and Rehabilitation. But I don't agree with this Overall thinking;


1. Adressing solely elite Fitness, means adressing 1 % of humanity. Adressing pre-care and health, means adressing everyone. So it's quite the opposite of what you're saying.


2. Understanding the fonctionality and recognizing the movements we Train in everyday Tasks is what Crossfit is all about. It's about physical requirements and actual usefull movements. Understanding These Basics are important for any scaling. So basicly you miss scaling, but don't see that this IS scaling.


3. All this dwelling about what? 14 days? a fairly short period of time, isn't it? What if this is the Focus for january, and on february everything will be about the opens?


4. Last WODs were about core stability and proper execution. Core stability is important for...well everything. And poor form is a huge critic against Crossfit, so why not adress it?


I will definitly get my mom to get started with Crossfit, because she has Hip and knee isuess. This Pictures will going to help.


Please don't take this post personal, I just try to Keep Things constructive.

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jim urie
January 14th, 2019 at 4:16 pm

Let's be honest to ourselves for a moment. The current state of the games/sanctionals promotes the use of PED's and other growth hormone usage. If you think for a moment it isn't rampant at that level, you are misleading yourself. Which is exactly the opposite of what CrossFit is trying to promote. I applaud the change in direction, and hope that CrossFit gets back to it's roots. I loved the games when they were introduced, and I like the concept. But it has gone down the wrong path. Just my two cents..

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Tj Cantu
January 14th, 2019 at 2:15 am
Commented on: Grilled Steak Tagliata

Making this tomorrow!

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Chris Sinagoga
January 14th, 2019 at 1:57 am
Commented on: 190114

Champions Club Scaling Notes


STIMULUS: This one, from my point of view, should be treated more like a max effort day than a timed workout. And again, this will be difficult to retest accurately (though it doesn’t mean we can’t) so you will be your own judge on standards. How strict do you want to be about your feet/legs dropping on the L-sit? How slow do you want to go on the hip extension? Those are up to you. At first glance, I think you could get a lot out of this one by scaling so the L-sits are done in no more than 3 sets, and the hip extensions can be done straight through. The beauty of this is in the purpose you want for yourself.


GROUP: As with the rope climb/AbMat sit-up one, we’ll most likely do this as a team workout. One partner runs while the other goes back and forth on this couplet for quality. L-sits can be tuck, obviously. On another note, any time I see “back extensions” we always do “hip extensions” with our group. I have a tough enough time trying to build the habit of keeping a neutral spine on deadlifts and cleans that I like to reinforce in anywhere possible. Hip/back extensions are a great opportunity for that, although I’m sure we’re missing out on some back strengthening stuff.


INJURY: The wrists might be tough to manage on the L-sit. You can sub L-hangs from the pull-up bar (which is another group scale option if you don’t have enough boxes/benches/plates). This can make it harder to keep a good midline position, so nothing wrong with doing a hollow hold also. Tempo squats can be a good sub for back extensions.


I’M SCALING THIS WELL IF: Your muscles are active and under tension more often than not.


I’M SCALING THIS POORLY IF: L-sits feel like a rest station.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. This one looks rough as prescribed. 5 minutes of an L-sit.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Scaling to a tuck sounds rough when looking at this on paper, but it’s like your arms giving out on push-ups; unavoidable.

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Thomas Eichholzer
January 14th, 2019 at 12:56 pm

Hi Chris, just want to thank you for your work and your almost offical scalling Options. I don't agree 100 % on everydays scaling. But on others I'm thankfull for your ideas and take it into my workout. I appreciate, that there are not only negative comments, but actual usefull stuff. And you surely put alot of thougts into your Posts.


Thank you!

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Chris Sinagoga
January 14th, 2019 at 4:27 pm

Thanks Thomas. I'd love to hear your feedback on the parts you don't agree with. I'm sure you're not the only one. It's kind of like baseball how there are a million different scenarios to have to apply your baseline knowledge to. There are probably posts where I don't explain myself enough, and others where I might be missing a scenario or two. Thoughts?

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Js Smith
January 15th, 2019 at 2:19 am

Thanks for all you’re doing, Chris. Don’t sweat if everyone doesn’t agree 100% of the time. Nobody can please everyone all the time. Gold star ⭐️ for giving your efforts!!

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Chris Sinagoga
January 15th, 2019 at 4:19 pm

No problem. I don't sweat it at all! I'd still love to hear the disagreements, though. Makes me think harder!

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Katina Thornton
January 14th, 2019 at 1:49 am
Commented on: Want a Healthier Heart? Eat a Steak

Eat a steak and skip the potatoes. And while you're at it, make it grass fed.

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Jonathan Kramer
January 14th, 2019 at 11:02 pm

And put a little herb butter on it!

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Sean Rockett
January 14th, 2019 at 1:37 am
Commented on: 190114

The single arm row. It’s not just for starting the lawnmower. Helping pull yourself up out of a chair again can be the factor that decides your independence in the future.

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Laurie Bailey
January 14th, 2019 at 10:29 pm

Thank you for the new video series. They truly demonstrate the "functional fitness" aspect of CrossFit and how the movements apply to all. I was speaking with a lady this morning who was complaining about the squats her trainer had her doing. I told her to keep doing them that they'd help her get off the toilet when she's 80. I saw the light bulb go off in her head. Keep these coming so I can keep spreading the good word.

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