CrossFit | 190117
Thursday

190117

Workout of the Day

223

Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m

Post time to comments.

Continuum Gif

The sickness-wellness-fitness continuum from the 2002 article “What Is Fitness?”

“Excessive fructose intake (>50 g/d) may be one of the underlying etiologies of metabolic syndrome and Type 2 diabetes. The primary sources of fructose are sugar (sucrose) and high-fructose corn syrup. First, fructose intake correlates closely with the rate of diabetes worldwide. Second, unlike other sugars, the ingestion of excessive fructose induces features of metabolic syndrome in both laboratory animals and humans.”

Read MoreHypothesis: Could Excessive Fructose Intake and Uric Acid Cause Type 2 Diabetes?

Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.

Read the 2002 CrossFit Journal articleWhat Is Fitness?

Comments on 190117

234 Comments

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Brian W
December 18th, 2020 at 2:19 pm
Commented on: 190117

30:12.41

RX

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Brian W
December 18th, 2020 at 2:18 pm
Commented on: 190117

30:12.41

RX

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Matthieu Dubreucq
November 3rd, 2019 at 1:28 pm
Commented on: Hypothesis: Could Excessive Fructose Intake and Uric Acid Cause Type 2 Diabetes?

All the propaganda from big soda can make it hard to know what is true and what is dangerous. But the no 1 way to fight back is to educate ourself and pass on that information to a maximum of people. Thanks for posting!

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Shawn Hakimi
October 26th, 2019 at 2:19 pm
Commented on: 190117

36:45 Rx'd

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John Doody
February 20th, 2019 at 5:59 pm
Commented on: 190117

24:11 Rx’d after 24hr CQ shift

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kevin robinson
February 18th, 2019 at 1:26 am
Commented on: 190117

37:31 Rx


Had to switch rower for last 500 as original rower died

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Kevin Miller
February 15th, 2019 at 3:05 pm
Commented on: 190117

I did ring rows in lieu of pull-ups. All else RX.

32:05

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Renato Baccari
February 12th, 2019 at 8:30 pm
Commented on: 190117

Rx 23:24

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Christian Heck
February 12th, 2019 at 4:42 pm
Commented on: 190117

RX 24:43

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Kury Akin
February 11th, 2019 at 2:49 pm
Commented on: 190117

27:46. Sub SDLHP@25kg/wall ball@9kg split-100/50/25(6m/3:45/1:45). Sq Rx, pull&push R1 in 1 go, 2 in 2, 3 in 3.

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Jeff Chalfant
February 7th, 2019 at 9:26 pm
Commented on: 190117

31:08 rx. Rows were terrible but didn’t try to push the pace until the last one. Felt weird today. Still coughing junk up and have stuff in my siunuses. Hope I’m not getting something else! Went unbroken on round 1 upper body moves and went in 2 sets on round 2 upper body moves. Went 8-7-5 on round 3 pull-ups but then pushups broke down to 12-9-5-4-4-3-3. All squats unbroken but slow enough not to redline going into the rows.

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William Martin
February 6th, 2019 at 1:50 pm
Commented on: 190117

28:04 The Row Is Always Mentally Challenging. The Strict Pullups Got difficult the 3rd round. My rowing and air squats need improving :/

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Jim Reichelt
February 4th, 2019 at 8:00 pm
Commented on: 190117

RX 28:04

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Sebastien Hotte
February 3rd, 2019 at 3:30 pm
Commented on: 190117

As rx'd

34:40

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Manchild Manchild
February 2nd, 2019 at 7:07 pm
Commented on: 190117

subbed 1600/800/400m runs for row


28:30

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Paul Snell
February 2nd, 2019 at 2:52 am
Commented on: 190117

25:00 kipping pull ups all else rx

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Nate Gordon
February 1st, 2019 at 5:50 pm
Commented on: 190117

30:36

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Dan Kremer
January 30th, 2019 at 4:59 pm
Commented on: 190117

36:40 Rx’d

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Pyer-Hugh Dion
January 29th, 2019 at 1:39 am
Commented on: 190117

24:10 sub the row by high pull deadlift with barbell, 2min/500m

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John Campion
January 28th, 2019 at 3:29 pm
Commented on: 190117

Rx 28:33

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William Ma
January 27th, 2019 at 4:23 pm
Commented on: 190117

22:24 (1600m run, 800m run, 400m run)

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Matt Crouse
January 27th, 2019 at 1:55 am
Commented on: 190117

31:32 rx

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Ivan Petrov
January 26th, 2019 at 6:39 pm
Commented on: 190117

46:55 :( first time i ever did crossfit workout :(

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Steve Carretta
January 26th, 2019 at 6:36 pm
Commented on: 190117

41 Rx brutal!

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Chris Martinez
January 26th, 2019 at 4:44 pm
Commented on: 190117

29:54 - RX

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Rafaela Mendizabal
January 25th, 2019 at 11:46 pm
Commented on: 190117

54'20"

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Cathy Mastorio
January 25th, 2019 at 1:27 am
Commented on: 190117

34:08 RX at 45 years old

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Danny Dünner
January 24th, 2019 at 4:27 pm
Commented on: 190117

23:35

Rx

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Joel Wuollet
January 22nd, 2019 at 4:32 pm
Commented on: 190117

Scaled to

Toe assisted pull ups x5/10/15

Push ups (10/15/20)

Squats RX


TIME: 30min

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Brendan Roche
January 22nd, 2019 at 7:59 am
Commented on: 190117

26:47 (sub'd 500m skierg cos rower was taken)

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Dan Morris
January 21st, 2019 at 11:09 pm
Commented on: 190117

40 / 6'0 / 200


As RX'd:


29:06

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Matt Duplessis
January 21st, 2019 at 5:00 pm
Commented on: 190117

M/30/5'9/175#


26:30 Rx (strict pull-ups tough after row)

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Christopher Voght
January 21st, 2019 at 4:19 pm
Commented on: 190117

35:04 rx

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Matthew Aukstikalnes
January 21st, 2019 at 2:05 pm
Commented on: 190117

I didn't time it, but I got all the work done. squats were miserable after the 2k row.

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Shannon Said
January 21st, 2019 at 9:30 am
Commented on: 190117

42:00


L pull ups - can’t do more than 5 strict pull ups in a row. Any suggestions to strengthen forearms?

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Drew Resuoc
January 20th, 2019 at 7:41 pm
Commented on: 190117

Rx 25:56

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Kelvin Snyder
January 20th, 2019 at 7:33 pm
Commented on: 190117

30.38 rx can always do better!

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Stefan Schuricht
January 20th, 2019 at 4:50 pm
Commented on: 190117

25:28 rx

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Viktor Wachtler
January 20th, 2019 at 2:48 pm
Commented on: 190117

Subbed rowing with 20kg KB SDHPs.

Otherwise RX'd.

25:50

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Tyler Wood
January 20th, 2019 at 12:58 pm
Commented on: 190117

First WOD, replaced rows with running: 33:08

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Giorgia Brambilla
January 20th, 2019 at 9:51 am
Commented on: 190117

29:56

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Kevin Boudreau
January 19th, 2019 at 9:40 pm
Commented on: 190117

26:22

Left arm ring row, rest rx

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Frank Gurrieri Jr
January 19th, 2019 at 9:05 pm
Commented on: 190117

32:58 Rx

Enjoyed this one.

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Rebecca Cunningham Rose
January 19th, 2019 at 7:07 pm
Commented on: 190117

31:02 scaled with banded pull up

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John DIFABIO
January 19th, 2019 at 6:29 pm
Commented on: 190117

Rx 29:55

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David Mitchell
January 19th, 2019 at 6:19 pm
Commented on: 190117

Loved this!!

31:57

After 5 reps into the second set of pull-ups scaled to a pull-up progression using s barbell strapped into the rig. Scaled the pushups on the last set to parallette pushups!

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David Swicegood
January 19th, 2019 at 5:36 pm
Commented on: 190117

INT 37:37


10 TRX pulls

20 snake PUs

30 squats

2000m row

15

25

45

1000m

20

30

60

500m


Remember to keep neck neutral within the shoulders on both squat and row. Elongate neck to avoid crunching into shoulders in pull up and push up. Good hinging and full extension inthe squats. Ensure the BACK is the main group being engaged in all these (except squat) by pinching a pencil between the shoulder blades.

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Hudson Handel
January 19th, 2019 at 1:08 pm
Commented on: 190117

Male, 32 yo

H: 5’10”

W: 225lbs

10 years CrossFit experience. Coming back from a long break. Out of shape. Mildly strong.


Time: 45:46

Reps as prescribed. Scaled as needed.

Pull-ups: green+red rogue band. Noticing these are getting easier. I’m going to blame all the practice.

Pushups: from the knees. These two are getting easier. Again, practice.


Looking forward to this year of mainsite.

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Dmitry Zolotyh
January 19th, 2019 at 11:24 am
Commented on: 190117

Scaled

5 pull-ups

10 push-ups

20 squats

Row 2,000 m

10 pull-ups

20 push-ups

30 squats

Row 1,000 m

15 pull-ups

30 push-ups

45 squats

Row 500 m

29:16

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Danijel Horvat
January 19th, 2019 at 10:16 am
Commented on: 190117

22:12:)

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Danijel Horvat
January 19th, 2019 at 10:15 am
Commented on: 190117

23:12:)

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Pavel Stas
January 19th, 2019 at 9:30 am
Commented on: 190117

26:43 rx

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Kisa Tiller
January 19th, 2019 at 6:04 am
Commented on: 190117

Modified for band assisted pull-ups and incline pushups due to injuries. Pushed through the full squats and rows (yay!) 29:00


Fiancí© Rx 27:12

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Craig Collins
January 19th, 2019 at 3:40 am
Commented on: 190117

31:50

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Scott Conway
January 19th, 2019 at 3:39 am
Commented on: 190117

26:13 RX'd

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Nathanael Akin
January 19th, 2019 at 2:18 am
Commented on: 190117

21:42 RX. Keep these comin.

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Elliott Harding
January 19th, 2019 at 12:53 am
Commented on: 190117

37:47

Round 1: grey band, all regular pushups (hands off deck).

Round 2: black band, 20 regular PU/10 on knees (all hands off deck)

Round 3: black band, 10 regular PU/30 on knees (all hands off deck)

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Kurtis Bowler
January 19th, 2019 at 12:36 am
Commented on: 190117

36:01 Rx rowing has never been harder...

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Richard Foster
January 19th, 2019 at 12:06 am
Commented on: 190117

M47/17o

Started too fast, only managed two rounds and on the third set of pull-ups made friends with uncle Pukie

20:00

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James Dunning
January 18th, 2019 at 10:48 pm
Commented on: 190117

29:30 Rx

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Albert Kombe
January 18th, 2019 at 10:36 pm
Commented on: 190117

29:45 Rx

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Sean Sullivan
January 18th, 2019 at 9:09 pm
Commented on: 190117

M 6’ 190 32:20

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Sean Sullivan
January 18th, 2019 at 9:09 pm
Commented on: 190117

M 6’ 190 32:20

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Luis Beza
January 18th, 2019 at 7:06 pm
Commented on: 190117

10 Ring rows (Belly buttom)

15 Hollow push ups

25 Air squats

1500m Row

15 ""

25 ""

35 ""

1000m ""

20 ""

35 ""

45 ""

500m ""


25:50


*Ring rows are awesome!

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David Williams
January 18th, 2019 at 6:40 pm
Commented on: 190117

Did half of the RX on the rows 15 min

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Eric Macé
January 18th, 2019 at 6:30 pm
Commented on: 190117

Rx 27.37min

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Nate Schnittger
January 18th, 2019 at 6:30 pm
Commented on: 190117

I had to run instead of row. Substituted 1600 meters, 800 meters then 400 meters.

15:31

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Hank McKibban
January 18th, 2019 at 6:09 pm
Commented on: 190117

24:46 (sub w/runs)

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Dominik Deutsch
January 18th, 2019 at 5:41 pm
Commented on: 190117

23:53 RX M35

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Nicole Deaver
January 18th, 2019 at 5:19 pm
Commented on: 190117

27:52 RX

Last set of pull-ups were tough.

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Meagan Lane
January 18th, 2019 at 1:56 pm
Commented on: 190117

35:14 good day to get better

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Jacob Tennis
January 18th, 2019 at 1:11 pm
Commented on: 190117

M/38/169/5’10”

Subbed runs for rows:

1 mile, 0.5 miles, 0.25 miles

25:43

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Gabe Bird
January 18th, 2019 at 9:24 am
Commented on: 190117

RX 27:56

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Wes Scott
January 18th, 2019 at 8:55 am
Commented on: 190117

1/17/19 . Wow, I'm in better shape than I thought for just re-starting Crossfit a couple months ago.

50 yo male @ 250 lbs

RX'd except for pull ups. Did not do strict pullups for a couple of the rounds.

29:53

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Jesse Montagnino
January 18th, 2019 at 6:57 am
Commented on: 190117

27:35 RX. For all the complaining about the WODS being the same. I suggest everyone look beyond the optics of the workout. This WOD was noting like what we've seen, much like the Cindy on Steroids was nothing like strict Cindy.

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Maher Alsayid
January 18th, 2019 at 6:04 am
Commented on: 190117

time 28:33 min using assault bike instead of row

8 min , 4 min , 2 min bike for the 3 rounds

1st round 2.77 km

2nd round 1.30 km

3rd round 0.66 km

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ChangGeun Kim
January 18th, 2019 at 5:52 am
Commented on: 190117

24:57 RX/ Strict PullUp/PushUp/AirSquat

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Steve Hiserman
January 18th, 2019 at 5:32 am
Commented on: 190117

22:55 Rx

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Jennifer Lau
January 18th, 2019 at 5:26 am
Commented on: 190117

32:40, not rx

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Rajat Samanta
January 18th, 2019 at 5:13 am
Commented on: 190117

22:23min

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JOSHUA PIERRE
January 18th, 2019 at 4:41 am
Commented on: 190117

34:30 getting my foot out of the holder for the row kicked my ass

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Randy Sigman
January 18th, 2019 at 4:29 am
Commented on: 190117

36:04

Sub Ski Erg for row and did banded pull-ups

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John Rossetti
January 18th, 2019 at 4:28 am
Commented on: 190117

53 YOM 5’6” 215.5


RX’d except last 15 pull-ups assisted


38:19

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T.K. Schiefer
January 18th, 2019 at 4:14 am
Commented on: 190117

34:17 Rx

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Anthony Mercado
January 18th, 2019 at 3:58 am
Commented on: 190117

Rxd 36:28

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Jesus Carlos Rocha
January 18th, 2019 at 3:42 am
Commented on: 190117

Perdón era 21:07 Rx

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Jesus Carlos Rocha
January 18th, 2019 at 3:41 am
Commented on: 190117

20:07 Rx

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Dezert Sky Kiddoo
January 18th, 2019 at 3:37 am
Commented on: 190117

39:13 rxd

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Logan Simpson
January 18th, 2019 at 3:27 am
Commented on: 190117

31.13

As shown with the following for rowing:

8 minutes

4 minutes

2 minutes


29/m/5’11”/174

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Camille Isabel
January 18th, 2019 at 3:20 am
Commented on: 190117

Scaled:

5 pull ups

10 pushups

20 squats

200 sumo deadlift high pulls

10 pull ups

20 pushups

30 squats

100 sumo deadlift high pulls

15 pull ups

30 pushups

40 squats

50 sumo deadlift high pulls

29:50

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Jake Kiddoo
January 18th, 2019 at 3:09 am
Commented on: 190117

30:55rxd

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Krista Cooper
January 18th, 2019 at 3:04 am
Commented on: 190117

31:20 Rxd

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Calvin Sheppard
January 18th, 2019 at 2:57 am
Commented on: 190117

33:20 Rx

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Js Smith
January 18th, 2019 at 2:47 am
Commented on: 190117

Scaled to:

10 ring rows

20 knee push-ups

30 squats

Row 2,000 m

15 ring rows

30 knee push-ups

45 squats

Row 1,000 m

20 ring rows

40 knee push-ups

60 squats

Row 500 m


35:00


I need a nap now! Thinking I’ll be working around these 3 moves if they appear again for a bit. My parts are smoked!

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Kiron Simmons
January 18th, 2019 at 2:37 am
Commented on: 190117

I didn’t have a row machine so I replaced it with 200, 100, & 50 Sumo DL with High Pull. Everything else remained Rx

41:00

This workout was rough

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Spencer Oswald
January 18th, 2019 at 2:28 am
Commented on: 190117

25:20

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Phill Kiddoo
January 18th, 2019 at 2:06 am
Commented on: 190117

DNS

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Christopher Jacobs
January 18th, 2019 at 1:32 am
Commented on: 190117

32:20 RX’d

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Liz Rekas
January 18th, 2019 at 1:23 am
Commented on: 190117

~33 minutes rx

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Rafael Bello Pereira
January 18th, 2019 at 1:13 am
Commented on: 190117

RX 30’44”

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

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Tripp Starling
January 18th, 2019 at 1:09 am
Commented on: 190117

28:52

Rx pull-ups, push-ups and squats

Subbed 1600, 800, 400m runs for rowing

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Alvin Valdez
January 18th, 2019 at 1:08 am
Commented on: 190117

M/47/166lbs/5'9"


26:53 Rx'd

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Scott Leslie
January 18th, 2019 at 1:08 am
Commented on: 190117

26:05 Rx

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Nathan Bynum
January 18th, 2019 at 12:35 am
Commented on: 190117

Rx 31:51

M / 39 / 204lb / 6'

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Matthew Moran
January 18th, 2019 at 12:33 am
Commented on: 190117

32:08, subbed 1800m-1200m-600m run for the row


definitely need some work on the basics

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Nathan Michael King
January 18th, 2019 at 12:28 am
Commented on: 190117

26:31 Rx

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Danny DeWalt
January 18th, 2019 at 12:26 am
Commented on: 190117

24:40

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Jesse Delander
January 18th, 2019 at 12:06 am
Commented on: 190117

25:02 RX

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Brian Anderson
January 18th, 2019 at 12:06 am
Commented on: 190117

Oh man...


28:41 Rx

Row: 7:51/4:01/1:57 Just an awful grind on the C2


M-42-69-175#

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William Eurto
January 17th, 2019 at 11:57 pm
Commented on: 190117

30:28 RX

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Mike Warkentin
January 17th, 2019 at 11:54 pm
Commented on: 190117

24:36 Rx

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Kurtis Bowler
January 19th, 2019 at 12:38 am

Well done sir!

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Jeremy R
January 17th, 2019 at 11:16 pm
Commented on: 190117

40:14 with rings and knee pushups at the end.

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Kris Westphal
January 17th, 2019 at 11:10 pm
Commented on: 190117

28:14

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Jacob Cram
January 17th, 2019 at 10:56 pm
Commented on: 190117

20:27 No rower, so I subbed 60 lb low pulley rows sitting on a gym class scooter to simulate the rowing and did 150 reps per 1000 meters that takes about 3:30 per 1000m. Everything else as Rx.

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Kat Corn
January 17th, 2019 at 10:41 pm
Commented on: 190117

25 minutes


Scaled to rings rows.


While the workout was easily completed, my joints are experiencing some pretty good inflammation from the repetitive workouts over the past two weeks. I think I’m going to have to take a break for a while after my left elbow, which has never caused me a bit of trouble in my life and I’ve often considered my last one good joint, has joined the ranks of other old sports injuries. It’s just too much repetitiveness on some bodies.

Strongly considering going back to 2018 workouts for some CROSStraining CrossFit. Theres more variety to avoid repetitive motion injuries.

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Clarke Read
January 17th, 2019 at 10:26 pm
Commented on: What Is Fitness?

This and other recent posts (see 1/12/19, General Physical Preparedness) speak to the importance of definitions.


CrossFit is NOT the optimal intervention for advancing some "traditional" definitions of fitness. (Which the article itself notes in the intro) And so anybody who defines fitness as such will argue against CrossFit, and both feel and be correct in doing so within the framework they operate. To make any progress in the conversation, the core objective needs to be redefined - hopefully something that better tracks whatever INDIRECT objective we're all trying to achieve. (Here, I'd suppose high and durable functionality that is mostly context-independent)


We see the same thing in health contexts. If you define heart disease risk as, say a low total cholesterol level, certain interventions are and aren't going to be seen as effective, even if by other definitions of heart disease risk they would be optimal.


Very often, the most effective high-level intervention follows clearly and simply from that objective. Disputes over nearly any aspect of health, fitness, wellness, etc., seem to just as often follow from disagreements about what our precise objective ought to be as from how best to achieve it.

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Steve Adams
January 17th, 2019 at 10:24 pm
Commented on: 190117

27:15

Had bad batteries in the rower, so I just did 10 minutes, 5 minutes and 2:30 minutes. All the rest was RX.

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Tyler Hass
January 17th, 2019 at 10:22 pm
Commented on: What Is Fitness?

I still remember the controversy this article caused when it first came out. A lot of people were clinging to the "fit for what?" definition of fitness. A powerlifter friend of mine desperately wanted to assert that he was fit by denying the existence of fitness as a separate quality from sport preparedness. The working definitions provided in the 2002 article: the 10 physical skills, the hopper model and the 3 energy systems were the most comprehensive definition of fitness I’d seen at the time.

As good as this 3-part definition was in 2002, Coach greatly improved it by defining fitness as "power output over broad time and modal domains". I think this ended the “fit for what?” debate. Under this definition, fitness is a distinct and measurable entity.

The health-wellness-fitness continuum also sparked some debate. The main counter argument was that you can be fit and apparently healthy on the outside, but die suddenly from a congenital heart defect. The example of an Olympic figure skater was brought up. Other than these ticking time bomb scenarios, I think it's a useful model for explaining the relationship between health and fitness.

Again, I think Coach improved upon the continuum model when he introduced the 3d model of health and fitness. With work and time (lower case t, signifying workout time) graphed on the X and Y axis, you get fitness as the area under the curve. Extend this curve along the z-axis to represent Time (upper case, signifying time over lifespan). The volume under the resulting curve is health. You've now defined both fitness and health in terms of power output.

Previously, fitness was measured using VO2 Max, lactate threshold, body composition, knee extensor strength and other correlates. Health was defined in terms of blood pressure, body comp, triglycerides, cholesterol and other correlates. It’s a big advancement to define both health and fitness in terms of power output.

CrossFit was way ahead of its time in 2002. It's inspiring to see that it's still evolving in 2019.

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Matthew Burritt
January 17th, 2019 at 10:21 pm
Commented on: 190117

M/42/5'4"/145lbs

As Rx'd

26:11

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Cy Azizi
January 17th, 2019 at 10:09 pm
Commented on: 190117

30:16

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Joel Vandruff
January 17th, 2019 at 10:09 pm
Commented on: 190117

25:27 rx

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Tyler Quinn
January 17th, 2019 at 10:05 pm
Commented on: 190117

31:24


Worked with strict C2B pull-ups. Also, no rower. Ran instead: 1M, 800M, 400M.


I like to think that I understand what's going on in this CrossFit thing and the last thing I want to do is mess with the programming. However, over the years, I've developed a real practical fondness for C2B pull-ups. It seems to me that squatting to hip crease below knee is satisfactory, but not a full expression of a squat for an athlete that can squat deeper while maintaining the other POP's. To me, the C2B element is the same. If the body can get there, and is seemingly designed to do so, then why not express it as the new norm. I would never stop myself just below parallel in a squat simply because it meets the standards for competition and consistent measurement. Of course, it causes the workout stimulus to change some... UNTIL the C2B pull-up becomes the new normal and is no more challenging than a traditional, chin-above-the-bar variation. On that note, I can't believe how much stronger my strict pull-ups have become already thanks to the first couple weeks of '19.


Any thoughts?

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Jacob Daniel
January 17th, 2019 at 9:30 pm
Commented on: 190117

26:36. Damn sweat fest over here in Kentucky. It’s was fun tho

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Nadia Shatila
January 17th, 2019 at 9:29 pm
Commented on: 190117

30:41 rx

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Shane Azizi
January 17th, 2019 at 9:27 pm
Commented on: 190117

25:49 rx

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Ray Green
January 17th, 2019 at 9:22 pm
Commented on: 190117

I had to use the assisted pull up machine. and on the last set of push ups i had to do them on my knees. it took me about 25 minutes. probably the most I've sweated since i started doing cross fit! my lungs were on fire lol

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Kathy Glassman
January 17th, 2019 at 9:00 pm
Commented on: 190117

32:19 Subbed jumping pull-ups and knee push-ups.

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Albert Chung
January 17th, 2019 at 8:54 pm
Commented on: 190117

29:32 Rx

M/46/5’8”/145

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Chris Meldrum
January 17th, 2019 at 8:52 pm
Commented on: 190117

As rx’d, 25:39.


Pull-ups in sets of 5. Push-ups were 20 unbroken, 15-10-5, and 8-8-8-8-8. Unbroken squats. Row paces were 1:57, 1:56, 1:55. Legs were smoking a bit on the rows.


45m/5'10"/180

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Ryan Kendall
January 17th, 2019 at 8:37 pm
Commented on: 190117

It will be interesting to see if this type of programming: strict “Cindy” in slightly different variations with some deadlifts and handstand practice sprinkled in will dominate the Open? I’m starting to feel like in some ways it will. Better get comfortable doing strict movements.

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Samantha Trujillo
January 17th, 2019 at 8:27 pm
Commented on: 190117

33:48

Scale: green band across bottom of the rig for pull-ups and push ups.

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Kyle Smock
January 17th, 2019 at 8:22 pm
Commented on: 190117

M/44yo/5'8/#205

29:32_Rx

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Bethanie Giardina
January 17th, 2019 at 8:07 pm
Commented on: 190117

38:54 rx

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John Clarke
January 17th, 2019 at 8:04 pm
Commented on: 190117

24:27 rx. Well, super rx as I did 24 pullups in the last round before realizing it was 20 and not 30

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Nathan Grandon
January 17th, 2019 at 7:52 pm
Commented on: 190117

I was hoping to go sub 30mins but i didn't. i did the workout in 38:55. Not bad but I hope to do better in the future.

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Hendrik Bünzen
January 17th, 2019 at 7:46 pm
Commented on: 190117

26:04 rx’d

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Tom Perry
January 17th, 2019 at 7:45 pm
Commented on: 190117

57 / 172


rowers were taken so rode 2.5/1.25/.63 miles (8:12/4:01/2 minutes - about what my rows take me)


25:15

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Chris Meldrum
January 17th, 2019 at 8:59 pm

nice Tom

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Evis Shehu
January 17th, 2019 at 7:45 pm
Commented on: 190117

38:13 Rx ; M/32/163

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Scott MacArthur
January 17th, 2019 at 7:40 pm
Commented on: 190117

29:40. No rower, was gonna go for it and sub the 45lb sumos for sub. Got to 100 in the first row and realized no way, switched to bike 1 mile to finish first row, then 1 mile for 100, .5 mile for 500m.

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Scott MacArthur
January 17th, 2019 at 7:40 pm

Bike sub was 1mile per 1000m.

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Dave Westerman
January 17th, 2019 at 7:38 pm
Commented on: 190117

Tweaked my hamstring at the granite gams throw down last weekend. Had an awesome time and am moving well enough now to try out a WOD but I am changing the squats to sit ups.


Strict pull ups were horrible in rounds 2 and 3. I think we may see these in the open...but probably too hard to judge.


24:37


M/34/6’3”/225

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Gregory Wilcox
January 17th, 2019 at 7:33 pm
Commented on: 190117

28:20 Rx M/23/195

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Sebastien Fitzpatrick
January 17th, 2019 at 7:21 pm
Commented on: 190117

26:49 Rx

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Chris Geiger
January 17th, 2019 at 7:08 pm
Commented on: 190117

RX at 30:38

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Emanuel Garcia
January 17th, 2019 at 7:04 pm
Commented on: 190117

RX 27:31 with Fat Grpiz One Series for fun.

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Ryan Shady
January 17th, 2019 at 6:56 pm
Commented on: 190117

29:29

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Giulio Barbini
January 17th, 2019 at 6:27 pm
Commented on: 190117

16:36 rx

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Giulio Barbini
January 17th, 2019 at 6:27 pm

Angelo as rx 25:22

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Romain Grelier
January 17th, 2019 at 6:26 pm
Commented on: 190117

24:32 Rx

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Gordon Lee
January 17th, 2019 at 6:17 pm
Commented on: 190117

32.10 Rx'd


M/5'7"/168/48yo

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Evan Walton
January 17th, 2019 at 5:35 pm
Commented on: 190117

32:28

Assisted pullups

Everything else Rxd

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Joseph Fox
January 17th, 2019 at 5:33 pm
Commented on: 190117

Not enough ergs were I train for our group, so we made a team challenge. Groups of 5. One person goes max effort for 30 seconds then rest while the next 4 teammates go. Hammer until team goal achieved, then your team moves on to the next exercise. You basically two to three rounds of 30 sec max effort for each exercise and have 2 minutes rest/ cheering for teammates.

Row 150 cal

Squats 300 reps

Ski erg 100 cal

Wall balls 150 reps

Bike erg 150 cal

*BRUTAL*

** I plan to do pull-ups later, after nordic skiing for an hour

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Joseph Fox
January 18th, 2019 at 5:57 pm

Did a 7x7 superset routine of pull-ups and bench with 155# after skiing. Body is destroyed

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Blake Hoopes
January 17th, 2019 at 5:23 pm
Commented on: 190117

Rx+ w/ 20# vest

31:16

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Dale Saran
January 17th, 2019 at 5:23 pm
Commented on: Hypothesis: Could Excessive Fructose Intake and Uric Acid Cause Type 2 Diabetes?

Bingo. Unfortunately, the industries that profit from this condition - both in the cause and treatment - are massive, accounting for (conservatively) 30-40% of GDP in the US alone. Probably more. Think food companies, big pharma, big agra, and healthcare, all of whom get rich by: (1) Manufacturing - ConAgra et al actually get government subsidies for corn, which becomes HFCS; (2) Food - these folks sell products that contain HFCS, which is in virtually every food product in the aisles of your grocery store, which causes the problem; (3) Pharma - a massive industry that creates medications that treat symptoms, but not the underlying cause of the problem; (4) Healthcare - companies like DaVita (dialysis) are fast-growing and make HUGE profits off of diabetes.


Is it a coincidence that Warren Buffet/Berkshire Hathaway is (a) the largest single shareholder of Coca-Cola and its liquid HFCS, (b) an agricultural subsidy guy (the "Wizard of Omaha"!), (c) owner of Dairy Queen (100%), and (d) DaVita - dialysis centers - BH owns 17% of it and the likely successor to Buffet is the CEO of DaVita? Good ol' Warren gets your tax dollars to keep the price of liquid HFCS cheap, puts HFCS in everything you eat, sells you DQ and Coke, and gets your money on dialysis when you're kidneys are failing and dying. Beloved of Progressives and Conservatives alike, too, because he says all the right things and pays all the right people in DC. That's one of the richest people in the world.

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Dale Saran
January 17th, 2019 at 5:24 pm

And one more point, ask yourself why the science is all over the place and look at what all of those industries have to do with publishing garbage "science" and "nutrition" that continues to confuse and obfuscate the issue. These people make Big Tobacco look like the Boy Scouts of America.

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Clarke Read
January 17th, 2019 at 8:44 pm

It is somewhat telling that one of the major tactics used by the sugar industry (broadly defined to include companies like Coke) mimics a core Big Tobacco tactic - seizing scientific ambiguities to shut down further discussion.


As many on these pages know, Big Tobacco could push back on anti-smoking legislation for years using two arguments that seemed to stand up to objective analysis - first, that smokers were only harming themselves (so invoking personal responsibility) and second, that there was no causal link between smoking and lung cancer (which, as discussed in previous articles, is a simplistic interpretation of the fact that the link was largely based in observational studies, but one that can seem reasonable at first glance). It's been a while since I reviewed the lit on this "case", but I don't think it's coincidental that the hammer really started to fall once secondhand smoking began to knock down that first pillar.


The sugar industry has been able to push back for years on the basis of similar arguments: (1) If sugar is harmful, a person ought to be allowed to harm themselves; (2) Beyond this (they argue), sugar is just "empty calories", and so there is no reason to single out sugar specifically. If sugar is associated with metabolic disease (again, so advocates argue), it is purely a consequence of the calories sugar contains, and so the problem really is that we need to get people to eat less or move more in general. (See as evidence, Coke's widespread exercise promotion campaigns, previously in the U.S. and now in China)


Argument (1) may be seeing some pressure as cost and accessibility constraints in healthcare turn local problems into systemic problems. Diabetes costs us billions of dollars each year (see link below), and when you total the set of diseases sugar may exacerbate - heart disease, diabetes, liver disease, Alzheimer’s, many cancers - you are likely talking in the trillions. Even if the direct impact is individual, the indirect impact affects us all.


And articles like this one (as well as the work of Rob Lustig and some researchers within the diabetes and liver disease fields in particular) are beginning to undermine (2). Sugar, they argue, is not just empty calories, but a uniquely harmful substance, at least when consumed in the amounts Americans consume it today. That point is key because it’s very challenging to argue sugar consumption should be specifically deterred (whether through taxation, marketing, other regulations, etc.) or incriminated unless we can show either that a calorie of sugar is more harmful than a calorie of other foods or that sugar-containing foods are, for reasons directly tied to their sugar content, more harmful than other foods. We’re a LOT closer to answering that question than we used to be.


This is a topic we’ll see come up many times on Crossfit’s pages, I’m sure. And it should be, as sugar could be one of the most important preventable causes of metabolic disease and some of the lowest-hanging fruit to drive widespread improvements in healthcare.


http://www.diabetes.org/advocacy/news-events/cost-of-diabetes.html

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Alex Jackson
January 17th, 2019 at 5:20 pm
Commented on: 190117

Noticing there’s more people crying and whining about doing pull-ups instead of posting times.....anyway I did a 26:40 #dryyoureyes

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Vincent Dahlqvist
January 17th, 2019 at 5:01 pm
Commented on: 190117

30:55 Rx

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Porter Jones
January 17th, 2019 at 4:55 pm
Commented on: 190117

M/19/170

22:54

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Adrian Aguilar
January 17th, 2019 at 4:45 pm
Commented on: 190117

Ooooooooof this one wiped me OUT! Loved it!


M/33/5'10"/190lb


26:06


Row times were...


2k - 7:32

1k - 3:50 (absolutely the worst)

500m - 1:52


Getting a whooooole lot better at high rep push ups and strict pull ups this year. Loving it!

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Adrian Aguilar
January 17th, 2019 at 4:46 pm

RX'd! Sorry... new to commenting on mainsite.

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Cherese Matthews
January 17th, 2019 at 4:42 pm
Commented on: 190117

32:30 RX

F/5’5”/29/145

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Christopher Baker
January 17th, 2019 at 4:38 pm
Commented on: 190117

25:15RX....terrible. Didnt expect that to be so difficult...

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Coastie Nick
January 17th, 2019 at 4:00 pm
Commented on: 190117

27:49 Rx’d

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Patrick Doyle
January 17th, 2019 at 3:09 pm
Commented on: 190117

RX'd 2K @ 8:21, 1K @ 4:05, 500m @ 1:58 total time 27:58

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P W
January 17th, 2019 at 3:06 pm
Commented on: 190117

28:32


Changed pullups to 32 kg KB one arm row 10/15/20 on each arm.


M/44/6”5/#238

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Julie Platt
January 17th, 2019 at 2:50 pm
Commented on: 190117

F/49/183 lbs/5'10"

I did banded pullups and knee push ups


30:20

2000 m @ 8:02

1000m @ 4:04

500 m @ 1:59


I hope to one day get ba k to unaided pullups and strict pushups... but for now the dicey shoulders need the help.

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Tarun Sharma
January 17th, 2019 at 2:49 pm
Commented on: 190117

Rx 28min 25sec

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Jacob Love
January 17th, 2019 at 2:46 pm
Commented on: 190117

32:08 rx

Beautiful work out

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Colby Swartz
January 17th, 2019 at 2:25 pm
Commented on: 190117

26:53.13

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Michael Arko
January 17th, 2019 at 2:18 pm
Commented on: 190117

Continuing the same basic no-shoulders substitution program: 24" box jumps for pull-ups; GHD sit-ups for push-ups; 20 calories elliptical per 500m rowing. Total time 29:47.

I worry I'm falling behind without the strict pull-ups. When I decide I'm healed, I may go back and redo all of these WODs.

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Randy Long
January 17th, 2019 at 2:06 pm
Commented on: 190117

M/46/5’9”/155


Rx. 30.19

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Ashlyn Tucker
January 17th, 2019 at 1:53 pm
Commented on: 190117

Trying this WOD out later today! Fueled by the best healthy food from F5method.com blog!

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Lisa Stanley
January 17th, 2019 at 1:39 pm
Commented on: 190117

30:50

Banded pull ups

Had to break up push ups and squats after the first round because I am fatigued from 2 days ago. This was a smoker.

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Ryan Doherty
January 17th, 2019 at 1:30 pm
Commented on: 190117

22:33 SCALED


Strict and for time:

10 pull-ups

20 push-ups

30 squats

Echo Bike 4,000 m

15 pull-ups

30 push-ups

45 squats

Echo Bike 2,000 m

20 pull-ups

40 push-ups

60 squats

Echo Bike 1000 m

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Anil Shenoy
January 17th, 2019 at 2:25 pm

This seems so much harder :( Still loved the scaling done.

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Brian Anderson
January 17th, 2019 at 1:18 pm
Commented on: 190117

I love what’s going on with the programming. So many boxes and the mainsite had gotten focused into the oly-lifts and let’s face it, most people aren’t ready to hit those technical lifts until they’ve done 10,000 air squats and swung 10,000 KBs. This is where CF began and it works. If you’re doubting it, it’s probably exposing a weakness. This also doesn’t forbid you from lifting weights also. Remember: They are smarter than you believe you are. #TrustTheSystem If you are very good at pull-ups, pushups, squats and rowing, you will be very good at everything else.

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Cherese Matthews
January 17th, 2019 at 2:36 pm

Agreed! 100% I love that CrossFit is getting back to its roots!

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jim urie
January 17th, 2019 at 3:05 pm

Spot on Brian!

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Nate Richards
January 17th, 2019 at 7:52 pm

Totally agree Brian! Well said.

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Matt Kuivinen
January 17th, 2019 at 10:01 pm

My concerns would be the same if Grace had been programmed 3 different ways over the last week. I don't view it as strength and weaknesses. "Needs vary by degree, not kind." We all need strict pull ups and we all need to be able to move loads across distances and do so quickly. Achieve pain free range of motion and then scale accordingly. Our roots are functional movements. Some are more complex than others yes, but none less important.

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Phill Kiddoo
January 18th, 2019 at 1:55 am

#truatthesystem is a great hastag but comment censorship seems infidel!

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Moritz Lutzius
January 17th, 2019 at 12:35 pm
Commented on: 190117

25:44 RX pull ups after rowing is nasty 🤕

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Paul DesRoches II
January 17th, 2019 at 12:14 pm
Commented on: 190117

M/41/5'10"/185


22:53 RX

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Mike Andridge
January 17th, 2019 at 12:08 pm
Commented on: 190117

rx plus

with 20# vest

strict ring pull ups

else as rx

36:20

woke up earlier than normal---too much stuff bouncing around my brain....so wanted to clear my head

m/48/175

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Js Smith
January 18th, 2019 at 2:43 am

Wow! That’ll stop a brain from thinking, besides maybe OUCH. Hat’s off to ya

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Claire Fiddian-Green
January 17th, 2019 at 12:02 pm
Commented on: 190117

32:06. Pull ups: R1: 5 strict pronated attempts +5 pull up negatives. R2: 3 strict pronated attempts + 12 negatives. R3: 20 kipping pull ups. Push ups: honest. R1: 20, R2: 20+10. R3: 10+10+6+4. Squats: Rx and unbroken all rounds. Rows Rx. That was brutal.

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Spenser Smith
January 17th, 2019 at 12:01 pm
Commented on: What Is Fitness?

In the 2002 article, it states that a blood pressure of 105/55 is consistent with athletes. Also on the facebook page the numbers on a recently posted animation of the wellness continuum are 90/60. What are organized data sets/evidence support these numbers?


I am interested in what is being used to support this because I know that many will initially scoff at the idea that lower-than-normal blood pressure (120/80) can be non-pathological. In my field, whenever low blood pressure/hypotension is discussed it is considered an acute problem. My literature searches regarding blood pressure only seem to result in studies discussing the sickness side of the continuum.


Anecdotally I know this is true in principle, but I believe it would strengthen the idea of wellness as a continuum if the data to support it were published alongside the wellness continuum. (Maybe they have been?) Regarding blood pressure, it would help to clarify the difference between someone with fitness (low blood pressure a result of athleticism, diet) vs someone with disease (low blood pressure caused by hypertension meds, heart disease). Thank you in advance to anyone who can point this out to me.

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Shakha Gillin
January 17th, 2019 at 3:06 pm

These values represent examples on the continuum. BP has standard references ranges but of course varies with gender, age, height. Example 100-110/70 maybe ideal for a male in his 20’s versus 90/60 for a fit female.


People on meds for BP (or other markers) aren’t fit even if their numbers correlate.


http://www.onlinejacc.org/content/71/19/2199?_ga=2.102782853.425402262.1544153224-1880158242.1544153224

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Spenser Smith
January 18th, 2019 at 3:13 am

Thanks for commenting Shakha. You make an important distinction that anyone on meds or with a disease essentially won't fit on the continuum. I'll be able to use that rationale in the future.


I noticed you posted the latest BP guidelines, which is funny- I was looking at them when I posted this! From what I can tell, they only discuss BP on the sickness side of the curriculum. This is something in which I am somewhat well versed. But I don't see anything about BP in healthy athletes, or anything other than <120/80.


Is lower always better, assuming improved fitness is driving the change? It seems to me that if BPs lower than 120/80 are farther to the right on the continuum, maybe goal blood pressure shouldn't be <130/90, or 120/80, but instead "as low as possible through exercising (safely)". If one could get to a resting BP of 90/60 in their 20s, does that create more of a "buffer" against future chronic diseases related to high blood pressure?

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Shakha Gillin
January 18th, 2019 at 5:06 am

Spenser, great discussion. People who have disease or are on meds are on the continuum, just more to the sickness side. For exact numbers, it varies for each individual. Lower is better up to a certain point. Similar to benchmark workouts, your time will vary with age and wellness.

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Michael Emery
January 18th, 2019 at 4:43 pm

I think the illustration here and the entire concept of the sickness-wellness-fitness continuum is that no single marker listed (or other biomarker) defines it. You cannot take BP as a single measure and say it defines any specific point on this continuum. There are many markers that are then reflective of where you may be on the continuum but not a single marker. You cannot drive you BP "too low" with exercise along, physiology and homeostasis will not allow it. It can be too low from being overmedicated, sepsis, cariogenic shock but the element here is that if your BP is low it results in poor organ perfusion and is pathology - you are sick. You can have a low BP without being in shock or on meds while perfusing your organs and still be "sick" too. Many patients with severe cardiomyopathies have systolic BPs in the 80s or 90s, but are asymptomatic. The key for me is to not take any single measurement listed here out of context or get fixated on an exact number but think of it as an output variable illustrative of where the the entire human is along the continuum.

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Arlin Mowatt
January 17th, 2019 at 11:57 am
Commented on: 190117

27’24”, phew, smoked...

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Dave DeCoste
January 17th, 2019 at 11:56 am
Commented on: 190117

25:10 Rx

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Nikolay Guskov
January 17th, 2019 at 11:52 am
Commented on: 190117

27:37 Rx

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jeff pugel
January 17th, 2019 at 11:33 am
Commented on: 190117

complete....scaled. ring rows in lieu of chinups. bench push ups. squats and rowing rx'd. time, approx 28 minutes as my timer stopped midstream somehow at the 18:32 mark.

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Tj Cantu
January 17th, 2019 at 11:10 am
Commented on: 190117

27:22


I got to my last 8 pull ups before I had to add a band. Sub’d the rower for Airdyne Bike. Push ups were RX!

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Veit Schopper
January 17th, 2019 at 10:51 am
Commented on: 190117

How to scale for a beginner?

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Stacey Thompkins
January 17th, 2019 at 10:51 am
Commented on: 190117

M/44/6'2"/185


Option 1 from @dotcomscaled

23:10

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Il Xlll
January 17th, 2019 at 10:06 am
Commented on: 190117

25:26

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Thomas Eichholzer
January 17th, 2019 at 9:33 am
Commented on: 190117

Hi, please feedback on this one:


I talked my mom into Crossfit. Age 66, Little overweight, hip and knee problems (not really injured, but hurts and no strength)


What do you think about this for her very first workout scale/scaling with bodyweight progressions, mostly from the book "convict conditioning"


Keeping the rep-scheme except for rowing, focus on controlled moves:


-vertical pulls for pull-ups (Standing up-right, holding on a door frame and rowing only slightly to the back)

-Wall push-ups for push-ups

-"granny-squats" for ROM; lying flat with back on floor. Towel under feet. pull feet as Close to the hips as possible, hold under tension, then straighten legs back.

-high pulls with a book or similar, Hands Close together, shoulder width stand, no moving of the legs (Sumo deadlift high pulls without squatting = for rowing) about 10 or so per round.


Then i would look for feedback on ROM, intensity for each move and overall volume. Eventually rest 4 days before the next workout.


What do you think, any better ideas?

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Chris Sinagoga
January 17th, 2019 at 1:17 pm

Hey Thomas. That's definitely not a bad idea. See how she does.


I'd look to preserve the functionality of the movements rather than trying to replicate it with correlate movements. Sit-to-stands are fine for squats, and get-ups are fine for push-ups.

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Js Smith
January 17th, 2019 at 3:49 pm

Hi Thomas! No data here on your mother’s conditioning history or overall health (high bp, cardio respiratory, etc). I’d opt for a conservative start to build her confidence & get a good baseline. You want some soreness but nothing to discourage her from doing another WOD or degrade daily body mechanics. Taking a queue from your idea to start with a wall push-up, this’s how I’d work the WOD for a newbie with low to no conditioning:


Strict and for FORM (but at a decent pace):

5 hollow rock or holds

10 wall push-ups

15 sit to stand from chair/bench

Brisk walk/bike/row 800m

7 hollow rock or holds

15 wall push-ups

20 sit to stand from chair/bench

Brisk walk/bike/row 400m

10 hollow rock or holds

20 wall push-ups

30 sit to stand from chair/bench

Brisk walk/bike/row 200m


https://m.youtube.com/watch?v=p7j02V1fIzU

Hollow hold or rock is a good progression move for many exercises, including the pull-up. Also think she’ll need to build some core and upper body strength. I’d schedule two exercise bouts this week; a scaled WOD and a brisk 1-2 mile walk. The walk will get the blood flowing to help with soreness & it’ll help establish an exercise schedule. Scale up, as needed, next week.


Not to step on Chris’s toes, for sure! Just my .02

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Thomas Eichholzer
January 18th, 2019 at 9:40 am

Hey Chris and JS, thanx for your feedback. I'll take that and look how she does. She'll give it a try, and that's cool.

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Dmytro Karandashov
January 17th, 2019 at 9:10 am
Commented on: 190117

28.49 RX

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Jon Dickens
January 17th, 2019 at 8:25 am
Commented on: 190117

24'01" RX

Felt good, although if there is PU tomorrow im going to cry!!!

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Taehyung Kim
January 17th, 2019 at 8:15 am
Commented on: 190117

19:45 (Rx’d)

Strict pull ups are so hard 😣

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Christopher Rossi
January 17th, 2019 at 8:10 am
Commented on: 190117

36.11 RX

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Toby Feest
January 17th, 2019 at 7:37 am
Commented on: 190117

There seems to be a lot of questioning of programming at the moment - we as athletes have a responsibility, that responsibility is turn up everyday, stay humble, stay focused and trust the process. It hasn’t led us far wrong in 18 years.

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Robert Townsend
January 17th, 2019 at 1:20 pm

Preach!

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Nate Richards
January 17th, 2019 at 7:54 pm

Hear hear!

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Phill Kiddoo
January 18th, 2019 at 1:50 am

Sure, but comment censorship? Think Mao

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Toby Feest
January 18th, 2019 at 6:31 am

Nothing to do with censorship, more where to best focus your energies to improve your health and fitness.

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yuya shimazu
January 17th, 2019 at 7:24 am
Commented on: 190117

23:50!!

soo too hard(>_<)

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Michael Schaal
January 17th, 2019 at 12:47 pm

よくやった!

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Weon-Woo Lee
January 17th, 2019 at 5:44 am
Commented on: 190117

27:11 Rx ... good workout!!!

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Michael Schaal
January 17th, 2019 at 12:45 pm

Nice! I still need more push-ups in my life

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Josh Blake
January 17th, 2019 at 4:10 am
Commented on: 190117

I feel like we should be working on our strict gymnastics or something.

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Kevin Marshall
January 17th, 2019 at 3:52 am
Commented on: 190117

Rx 28:44

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Juan Acevedo
January 17th, 2019 at 2:22 am
Commented on: 190117

Check https://www.instagram.com/dotcomscaled/ for scaling options

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Edward Rauch
January 17th, 2019 at 2:01 am
Commented on: 190117

Do not have a rower but an assault bike. To preserve the stimulus, recommend using assault bike or run and if assault bike how many cals would be the equivalent? Thank you!

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Tj Cantu
January 17th, 2019 at 2:41 am

I’m not sure if this is right. But I know my 500 M row time is just under 2 mins. So I was going to do 8 mins on the bike for the 1st round, 4 mins, and then 2 mins...Hope that helps.

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Js Smith
January 17th, 2019 at 3:55 pm

Not sure about the cal conversion but this was the cardio equivalency suggestions when I first started CF back in 2014, it seems to hold up...

400m run = 500m row, 100m swim, 1600m bike, or 800m Airdyne/Assault Bike

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Matt Kuivinen
January 17th, 2019 at 1:56 am
Commented on: 190117

What’s going on? 3/5 previous workouts have these movements, in similar time domains. Where’s the variance? We know strict pull ups should be a priority over kipping. Is the latest programming trying to emphasize simple movements over complex movements to underline the shift in focus from CrossFit? There’s no clarity. Guess we’ll wait for the vlogger’s “sources” to fill us in.


Several of my professors are members of NSCA or have ties to it. My school has a USA Olympic Training Site. Needless to say they aren’t fond of the students who CrossFit. It was my pleasure to write a paper about the continuum so I could educate them on why we do what we do.

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Dalius Budvytis
January 17th, 2019 at 3:26 am

3/5 had: two of 15-30-45 pull-push-squat sequence and one had 5-10-15. Different stimulus with same movements, perhaps the take-away?


Variation and learning new moves (recall first DUs) was high among the reasons crossfit made me excited. Now feels this is lost, despite how beneficial the latest sequencing may be.

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Sebastien Fitzpatrick
January 17th, 2019 at 9:02 am

Part of CrossFit is constantly varied programming, and sometimes varying your programming means repeating movements more often.

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Chris Sinagoga
January 17th, 2019 at 1:41 am
Commented on: 190117

Champions Club Scaling Notes


STIMULUS: This is one where I think it’s really important to understand “movement factors.” These can include range of motion, speed, fatigue, volume, and competition. Any or all of these factors can be added to movements in an attempt to make it difficult for an athlete to hold the standard. I see this one using cardio/respiratory fatigue as a movement factor to test out the strict movements we’ve been practicing over and over and over and over and over and over since the new year. To preserve the stimulus, the only thing I would scale for most people is the row (or run, in our case). I think if you can make these an all-out effort (or close to it) on the row/run, it will expose a lot of things on the pull-up and push-up station. Use the same “strict” standard you’ve been doing for the past workouts and see how well you can hold yourself to it despite your lungs wanting to explode. If you’re really brave try 5-sec. tempo squats without stopping.


GROUP: On an individual level (and with a well-seasoned group) I like the descending row/ascending gymnastics reps. It serves a good purpose on both stations. For my group I might have like Jay and a few other seasoned kids do rx’d; the rest will probably be something along the lines of: 3 rounds, Run/15/30/45. This keeps the numbers the same and might keep confusion/checking the whiteboard down. Haven’t decided how I’ll do pull-ups yet. I am thinking about breaking out the rings on this one, but kind of want to keep with the bar hang/half range/strict kipping pull-ups we’ve been doing.


INJURY: The row/bike sub works for most people with issues on ground impact. Hollow hold/knees to elbows/sit-ups might be good for squats. One-arm presses and ring rows would not be a bad thing for arm injuries.


I’M SCALING THIS WELL IF: You’re questioning the meaning of life while approaching the second set of the triplet.


I’M SCALING THIS POORLY IF: Wait, what number am I on again?


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. The last thing you want to do while breathing really heavy is hold your breath even more.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. You probably won’t have to scale much, but it’s one of those that looks easier on paper. That is never good.

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Kury Akin
February 11th, 2019 at 3:39 pm

Thanks

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Js Smith
January 17th, 2019 at 1:30 am
Commented on: 190117

I’m noticing a theme 🧐

Should be a good challenge.

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Ben Newell
January 17th, 2019 at 3:12 am

Open 2019 - cindy

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Ryan Kendall
January 17th, 2019 at 8:32 pm

All 5 weeks of the open gonna have strict pull ups, deadlift, and who can hold a handstand the longest.. That’s all that has been programmed over 17 days. We better take the hint and work on them strict pull ups 🤷🏼‍♂‚️🤷🏼‍♂‚️

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