CrossFit | 190126
Saturday

190126

Workout of the Day

132

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments | Compare to 180730.

Comments on 190126

140 Comments

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Tercio Dal Col
April 29th, 2020 at 12:11 am
Commented on: 190126

Done at home (quarentine period), 370 reps

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Wagner Marcoli
April 29th, 2020 at 12:48 pm

Yas Tercio, congratulations 👏🏼👏🏼👏🏼

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Matthieu Dubreucq
November 7th, 2019 at 1:36 pm
Commented on: The "Joy of Cooking," Vindicated

Thanks for the work of retraction watch. This should potentially be mandatory to disclose how many articles and studies each researcher had to retract when publishing a new study.

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Matthieu Dubreucq
November 7th, 2019 at 1:34 pm
Commented on: The Strange, Uplifting Tale of “Joy of Cooking” Versus the Food Scientist

Cooking yourself and taking control of what you eat is the first step towards gaining control over your health. This is the base of the theoretical development of an athlete (CFJ : What is Fitness 2002).

Attacks that are based on bad science are just for the ego of the ego of the person publishing it. It only remove the attention on the real matter : you need to take control of your nutrition. First step is to learn how to cook and realize what goes into your plate.

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Nathan Stong
March 19th, 2019 at 1:48 am
Commented on: 190126

Finally got around to this one.

405 Rx (138, 135, 132)

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Sam Pat
March 2nd, 2019 at 11:36 pm
Commented on: 190126

1 minute wall ball shots - 8 lbs

1 minute sumo deadlift high pulls - 15 lbs

No Box jumps

1 minute push up hold

1 minute assault bike

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John Doody
February 28th, 2019 at 11:29 am
Commented on: 190126

303 reps Rx’d. Not a PR, but trying to get back into it

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Kevin Miller
February 21st, 2019 at 10:17 pm
Commented on: 190126

RX

212 Reps

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William Ma
February 20th, 2019 at 5:56 pm
Commented on: 190126

290 (15lb wall-ball)

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Kury Akin
February 20th, 2019 at 3:54 pm
Commented on: 190126

306. Sub KB@24kg for BJ and standing burpees for row. Knee inj.

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Nate Gordon
February 14th, 2019 at 5:45 pm
Commented on: 190126

317 reps

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Sebastien Hotte
February 13th, 2019 at 8:20 pm
Commented on: 190126

100-85-77 (262)

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Steve Carretta
February 11th, 2019 at 3:01 pm
Commented on: 190126

Rx 24 in box 207

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Jeffrey Adler
February 7th, 2019 at 3:38 pm
Commented on: 190126

511 reps rx

Pr by 41 reps

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Manchild Manchild
February 6th, 2019 at 5:48 pm
Commented on: 190126

subbed thrusters/PC/bench jumps/PPs/burpees, with 25# dumbbells.


208 reps

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Kiron Simmons
February 5th, 2019 at 2:38 pm
Commented on: 190126

612 Reps

Substituted Skip for rowing as I didn't have a rower so the number will be high. If I take away my skip score I'm left with 226 Reps

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Matt Crouse
February 5th, 2019 at 3:40 am
Commented on: 190126

236

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Daniel Gossman
February 3rd, 2019 at 5:22 pm
Commented on: 190126

321, (PR)

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Jeffrey Howard
February 2nd, 2019 at 11:18 am
Commented on: 190126

335 reps, scaled SDHP to 45-lb DB, scaled PPr to 30-lb DB's, Scaled WB to 15-lb.

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Dan Kremer
January 31st, 2019 at 9:51 pm
Commented on: 190126

300 reps Rx’d

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John Campion
January 31st, 2019 at 3:41 pm
Commented on: 190126

Rx 302

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Tripp Starling
January 30th, 2019 at 3:25 pm
Commented on: 190126

14# wall ball to 10'

65# barbell

20" box

Subbed burpees for row

242 reps


Compare to:

Scaled to 14 lb wall ball and 55 lb barbell.


257 reps (93, 82, 82).

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Adrian Bozman
January 30th, 2019 at 1:10 am
Commented on: 190126

M/35/165lbs. 372 RXD.

Pretty happy with this! Haven't done FGB in a long time. SDHP are still easily the worst movement in this workout for me, ha.

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Tripp Starling
January 30th, 2019 at 12:32 am
Commented on: Lettuce Tuna Tacos

I made this tonight and it was delicious. My sour cream was expired so I had to leave that off and it was still really good. Will make it again (with sour cream)!

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Dmytro Karandashov
January 29th, 2019 at 8:35 pm
Commented on: 190126

285 rx almost dead

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Erik Lueders
January 29th, 2019 at 2:51 am
Commented on: 190126

259. Wall balls were only to 8ft in the basement.

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Hank McKibban
January 29th, 2019 at 1:59 am
Commented on: 190126

319 rx

180817: 298

180804: 275

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Richard Foster
January 29th, 2019 at 12:54 am
Commented on: 190126

M47/170

65lb b/bell

Subbed kbs (1 pood) for row

256 reps

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Coastie Nick
January 29th, 2019 at 12:29 am
Commented on: 190126

299 Rx’d ..... New PR


Last PR was 286

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John Rossetti
January 28th, 2019 at 10:41 pm
Commented on: 190126

53 YOM 5’6” 217


Fight Gone Bad

3 one min rounds of

Wall ball Shots 24 lb ball 9 ft

Sumo Dead Lift High pulls 80 lb

24 inch box jumps

Push press 80 lbs

Calorie row damper 5


1 min rest between Rounds. I allowed 10 sec for transition. Some distance between equipment


New PR 181 old PR 177 7/30/18

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Morgan Greene
January 28th, 2019 at 7:52 pm
Commented on: 190126

24" box, 120+93+80 = 293

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Dmitry Zolotyh
January 28th, 2019 at 6:30 pm
Commented on: 190126

Rx'd

206 Reps.

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Jesus Portento
January 28th, 2019 at 4:05 pm
Commented on: 190126

247. 7kg med ball.

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Kerri Kim
January 28th, 2019 at 3:05 pm
Commented on: Lettuce Tuna Tacos

I'm not a fan of Tuna, but this still looks delicious. Might try it with Beef or Chicken.

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Dalius Budvytis
January 28th, 2019 at 2:25 pm
Commented on: 190126

252

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Viktor Wachtler
January 28th, 2019 at 1:48 pm
Commented on: 190126

Subbed

1 minute of 20kg (44lbs) thruster with one kettlebell 24-21-20

1 minute of double kettlebell SDHPs (40kg/88lbs) 20-18-15

1 minute of box jumps 15-12-11

1 minute of KB push presses 13-13-11 (40kg)

1 minute of burpees 11-12-8

224reps

M 42/1.78m/77kg

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Jacob Love
January 28th, 2019 at 1:46 pm
Commented on: 190126

243 rx

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Shannon Said
January 28th, 2019 at 4:41 am
Commented on: 190126

Wall balls (@25lbs / 10kgs)

31, 25, 27, total: 83

SDHPs

10, 12, 11, total: 33

Box jumps

6, 8, 7, total: 21

Push press

15, 21, 22, total: 58

Row

11, 11, 12, total: 34


Total reps: 229

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EunHan Lee
January 28th, 2019 at 3:33 am
Commented on: 190126

Rxd 259

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Kurtis Bowler
January 28th, 2019 at 3:15 am
Commented on: 190126

349

Sumo deadlift high pull scaled to single DB snatch @ 35#, push press scaled to single arm DB @ 35#, and wall ball scaled to two DB front squat and single DB push press with 25#. All due to left shoulder anger.

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Natalie Dennis
January 27th, 2019 at 11:25 pm
Commented on: 190126

59,20 (45 lbs),44(step ups),17,18 (km)

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Meagan Lane
January 27th, 2019 at 10:10 pm
Commented on: 190126

352 down a little from July

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Joseph Fox
January 27th, 2019 at 9:30 pm
Commented on: 190126

Did this on 190127. Rx except for slam ball. (16lbs was heaviest we have)

240 reps.

60 wall ball shots, 43 SDHP, 37 box jumps, 34 push press, 66 calories on rower. Truly felt like a fight gone bad. Getting pumped for the Open.

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Rodrigo Lages
January 27th, 2019 at 8:05 pm
Commented on: 190126

5 Rounds

435 reps

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Kyle Smock
January 27th, 2019 at 6:28 pm
Commented on: 190126

M/44yo/5'8/#198

310_slam balls/SDHP/step-ups/PP/burpees

#20/#75

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Lisa Stanley
January 27th, 2019 at 5:38 pm
Commented on: 190126

I lost count and couldn’t find calories on the rower.

I used a 10# ball, 65# SDHP and 45# press.

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Bethanie Giardina
January 27th, 2019 at 4:56 pm
Commented on: 190126

102

106

105

Rx

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Jesus Carlos Rocha
January 27th, 2019 at 4:26 pm
Commented on: 190126

RX 259 reps

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Fl oR
January 27th, 2019 at 3:24 pm
Commented on: 190126

M/36/215lbs/6.3ft

Subbed 45lbs thrustaz for wall balls

Rest rxd

362 reps

Pretty happy!

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Claire Fiddian-Green
January 27th, 2019 at 2:01 pm
Commented on: 190126

Round 1: 27 27 15 20 12

Round 2: 25 25 12 15 12

Round 3: 25 24 14 18 12

Total Rx all movements with running clock 283

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Claire Fiddian-Green
January 27th, 2019 at 2:04 pm

On 7/30/18 I completed Rx 248, so today is a new PR

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Pavel Stas
January 27th, 2019 at 12:53 pm
Commented on: 190126

29 20 15 30 13 cal

29 20 14 32 13 cal

30 20 11 31 12 cal

Total 319 rx

Ball 25 lbs.

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Michael Marleau
January 27th, 2019 at 5:42 am
Commented on: 190126

Fight Gone Bad!


3 rounds for max reps of:

1 minute of wall-ball shots (30, 30, 30)

1 minute of sumo deadlift high pulls (15, 15, 15)

1 minute of box jumps (15, 15, 15)

1 minute of push presses (15, 15, 15)

1 minute of rowing (calories) (15, 15, 15)

Rest 1 minute


20:00 (considered the extra time scale)


Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

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Dezert Sky Kiddoo
January 27th, 2019 at 5:32 am
Commented on: 190126

Rnd1=86

Rnd2=79

Rnd3=73

Total=238 rxd

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Brian Rosenbaum
January 27th, 2019 at 4:47 am
Commented on: 190126

M/56/6'2"/178

259 RX

C&J work yesterday put a hurtin' on me - wasn't sure I was going to do this today. I ended up going for it but definitely was not at my best. It was one of those days where you're just happy to finish. Technically this is a PR as RX'd, however I did 294 back in 2011 with 20# DB thrusters sub for WB, so I really consider that my target.

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Luke Boyce
January 27th, 2019 at 1:55 am
Commented on: 190126

331 RX

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Kevin Boudreau
January 27th, 2019 at 1:42 am
Commented on: 190126

118/114/104 = 336 rx

Dry heaved/almost pukie after the last box jumps, but caught up w/ push press to stay above 100 per round.

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Randy Sigman
January 27th, 2019 at 1:40 am
Commented on: 190126

Modified WB 9’

SDLHP 75#

Box step-ups 20”

PP 75#

Ski Erg

248

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Andrew Mueller
January 27th, 2019 at 1:10 am
Commented on: 190126

M/25/175


274 reps

35# DBs push press

53# KB High pull

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Nathanael Akin
January 27th, 2019 at 1:01 am
Commented on: 190126

328 Rx PR! Last was 308. Great cycle for me.

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Chad Fox
January 27th, 2019 at 12:47 am
Commented on: 190126

36m/69”/150#


18# ball (all I could find)

24” box

Rest Rx


Rd 1 - 93

Rd 2 - 97

Rd 3 - 97

Total 287

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Hudson Handel
January 27th, 2019 at 12:32 am
Commented on: 190126

Male, 32

Height: 70”

Weight: 225lbs


218, Rx

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Jesse Montagnino
January 27th, 2019 at 12:15 am
Commented on: 190126

14 lb wall ball, 65 lb barbells, 20 inch

284 reps


D

6lb wall ball, 35lb barbells, 12 inches

167 reps

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Luke Rodina
January 26th, 2019 at 11:19 pm
Commented on: 190126

396 Rx

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Jacob Cram
January 26th, 2019 at 11:03 pm
Commented on: 190126

375 everything Rx except rows. No rower so I counted reps of 60lb low pulley rows sitting on a scooter to simulate the rower. No clue on the conversion to calories,so I just counted reps. Probably would have put me closer to 300 reps total if it were calories, just a guess.

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Jesse Miller
January 26th, 2019 at 11:00 pm
Commented on: 190126

263Reps RX


Also, does vomiting count as a rep? If so, 265Reps

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Brian Anderson
January 26th, 2019 at 10:47 pm
Commented on: 190126

I want to cry. I’ve never spotted the 20’ box height!!? :(


I wanted 300 so bad. I think I could get it bc the box was a low spot for me.


292 Rx+ (24’ box)


M-42-69-170#

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Isaiah Chavez
January 26th, 2019 at 10:09 pm
Commented on: 190126

75,77,79 14lb ball and 73lb

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Mary Dan Eades
January 26th, 2019 at 9:46 pm
Commented on: The Strange, Uplifting Tale of “Joy of Cooking” Versus the Food Scientist

I read this piece with odd layers of interest and nostalgia. The first cookbook my mother gave me when I left home and got my first apartment was Joy of Cooking. She loved its clear, straightforward instructions. Her oft-repeated maxim, developed when she first married my dad (eloped with him actually) at age 17 and having led a fairly sheltered, scholarly life that didn't include learning anything practical, like how to cook, always was: "If you can read, you can cook." And she loved Joy of Cooking just for that.

I still have my 1974 copy of it, dust jacket now crumbling to bits.


When my sons married, I gave each of their wives the current copy of Joy of Cooking to pass along the 'if you can read, you can cook' tradition. So to say that I have a fondness for this tome...well... goes without saying.


It's disheartening, though not surprising in this day and age of bending data to suit one's point of view, to see the vilification of Joy by shoddy, poorly conducted (some might say even fraudulent) cargo-cult science tactics. The spectacle of this food scientist's cherry picking of which handful of recipes to use out of hundreds present continuously since the first edition, comparing apples to antelopes in distinctly dissimilar recipes because the titles were similar, and paving it all over with sloppy mathematics in the name of making an ideologic point--Americans are fat because they eat more fat than they used to and this proves it!--is questionable at best and shameful at worst. And, to put a food spin on it, a bunch of baloney.

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Randy Long
January 26th, 2019 at 9:17 pm
Commented on: 190126

Rx except WB target is 9’


283 reps

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Gordon Lee
January 26th, 2019 at 9:14 pm
Commented on: 190126

180 rx'd

75#

24" box

Assault bike

This was my first FGB. Ouch.

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Elliott Harding
January 26th, 2019 at 8:41 pm
Commented on: 190126

12 lb. ball, 35 lb. bar, 20" box.


Wall ball: 18, 21, 21. Try 20 lb. ball.


SDHP: 17, 16, 17. Use 45 lb.


Box jump: 10, 10, 10


Presses: 22, 25, 23. Use 45 lb.


Row (calories): 9, 13, 13


Reps: 245

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Michael Giardina
January 26th, 2019 at 8:12 pm
Commented on: 190126

323 reps rx’d

1-98

2-105

3-120

Started pretty conservatively, but was able to push that last round. I need to find a happy medium here.

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Diane Garner
January 26th, 2019 at 8:07 pm
Commented on: Lettuce Tuna Tacos

This video is beautiful in every way.

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Cy Azizi
January 26th, 2019 at 8:02 pm
Commented on: 190126

202

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Christopher Jacobs
January 26th, 2019 at 7:58 pm
Commented on: 190126

284 reps! That’s 34 reps more than 5 months ago. I love seeing the progress.

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Danny Bostwick
January 26th, 2019 at 7:39 pm
Commented on: 190126

342. First time squatting since the knee injury and things are feeling really good, was fairly conservative with my effort, but picked it up towards the end. Went RX on everything but the box jumps, did step ups instead. PR is 375, so I’m thankful for a strong showing so quickly after what felt like a catastrophic knee injury. Crossfit for the win.

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Yura Gorbach
January 26th, 2019 at 7:33 pm
Commented on: 190126

3 rounds for max reps of: (86-91-83) 260reps

wall-ball shots 29-25-18

sumo deadlift high pulls 20-16-13

box jumps 30-19-16

push presses 10-16-18

rowing (calories) 17-15-18

Comment URL copied!
Jim Rix
January 26th, 2019 at 7:19 pm
Commented on: 190126

284 reps


180731: 262

160121: 287

140828: 296

140501: 293

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Nicole Deaver
January 26th, 2019 at 7:18 pm
Commented on: 190126

397(PR) Rx - All but 10# ball, that's all I have.


New PR, only my 2nd time. Compare to was 309.

Felt a little lightheaded & nauseous after round 2.

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Nicole Deaver
January 26th, 2019 at 7:20 pm

1/2 mile run with my boys after, and it felt like I was "running" through mud!

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Mike de Graauw
January 26th, 2019 at 9:02 pm

Wow–33% improvement. Very impressive. Congrats

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Nicole Deaver
January 26th, 2019 at 10:04 pm

Thanks Mike! Congrats on your improvements as well!


The only numbers I could remember from my compare to once I started was the wall balls. So I was thinking well at least 10 more of those each round this time, but was surprised I improved a little on everything.

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Danny Bostwick
January 27th, 2019 at 12:58 am

Awesome score. 400 is a lifetime goal. Your so close!

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Patrick Doyle
January 26th, 2019 at 7:04 pm
Commented on: 190126

Scaled down the weight of SDHP & PP to 65#

340 Reps

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Krista Cooper
January 26th, 2019 at 7:04 pm
Commented on: 190126

276 Rxd and a new PR for me.

That last round tho... Gets me every time!

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Dezert Sky Kiddoo
January 27th, 2019 at 5:33 am

Nice!!

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Nicole Deaver
January 26th, 2019 at 6:45 pm
Commented on: Lettuce Tuna Tacos

Those look delicious! I wish I had all the ingredients right now!

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Beth Pace
January 26th, 2019 at 6:44 pm
Commented on: 190126

227 Rx’ed. Compare to 212 on 180730. Box jumps feel the most improved.

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Shane Azizi
January 26th, 2019 at 6:32 pm
Commented on: 190126

218 rx

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Nikolay Guskov
January 26th, 2019 at 6:19 pm
Commented on: 190126

300 reps (RX)

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Jake Kiddoo
January 26th, 2019 at 5:50 pm
Commented on: 190126

275 rxd

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Ryan Doherty
January 26th, 2019 at 5:41 pm
Commented on: 190126

WB: 20-20-20

DLHP: 16-20-20

BJ: 20-15-17

PP: 20-20-16

ROW: 14-13-14


Total: 90-88-87=265 RX

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Yiannis Stathi
January 26th, 2019 at 5:38 pm
Commented on: 190126

3 rounds for max reps of:

1 minute of wall-ball shots 30-26-17

1 minute of sumo deadlift high pulls 15-14-11

1 minute of box jumps 15-13-10

1 minute of push presses 16-15-15

1 minute of rowing (calories) 12-13-13

Rest 1 minute


Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Comment URL copied!
Mike de Graauw
January 26th, 2019 at 5:15 pm
Commented on: 190126

309


Subbed 55# SDHP for row @ 12 pulls=10 cals


20% improvement over compare to.


M/59/6’2”/230

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Lisa Sward
January 26th, 2019 at 5:08 pm
Commented on: 190126

255reps

50/F

10#WB

33#SDHP and PP

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Dyon Torrell
January 26th, 2019 at 4:51 pm
Commented on: 190126

368 rx

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Jim Rix
January 26th, 2019 at 7:21 pm

Wow. Nice job!

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Michael Arko
January 26th, 2019 at 4:42 pm
Commented on: 190126

Subbed/scaled with dumbbell thrusters (2x16lbs); 60lbs barbell; and scored calories on elliptical machine at level 12:

95 - 105 - 91 (81?? I fumbled count!!) = 291 (281?) total reps

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Mihail Kozlov
January 26th, 2019 at 4:36 pm
Commented on: 190126

323 Хороший комплекс👍

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Joel Vandruff
January 26th, 2019 at 4:27 pm
Commented on: 190126

281

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John DIFABIO
January 26th, 2019 at 4:20 pm
Commented on: 190126

292 scaled barbell to 65

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John DIFABIO
January 26th, 2019 at 4:20 pm
Commented on: 190126

292 scaled barbell to 65

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Craig Collins
January 26th, 2019 at 4:06 pm
Commented on: 190126

Subbed and scaled based on equipment:

- DB Thruster (20#s)

- Sumo Deadlift High Pulls (75#)

- Box Jumps (20")

- Push Press (75#)

- Sit Ups

Reps: 331

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Hendrik Bünzen
January 26th, 2019 at 3:52 pm
Commented on: 190126

311 rx’d

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Lori Scharenbroich
January 26th, 2019 at 3:37 pm
Commented on: 190126

Scaled: 231

Db thrusters (10lb)

KB Sdhp (8kg)

Box jumps (12 inches)

Db push press (10lb)

Row


Uff da to my endurance. Lots of work to do.

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Beth Pace
January 26th, 2019 at 6:42 pm

Great job! Keep it up, Lori!

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Tj Cantu
January 26th, 2019 at 3:24 pm
Commented on: 190126

Ouch!


241 reps. Sub’d row with bike

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Federico Rossi Mori
January 26th, 2019 at 2:31 pm
Commented on: 190126

rx 288 reps

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Sebastien Fitzpatrick
January 26th, 2019 at 2:19 pm
Commented on: 190126

301 reps Rx (18 rep PR!)

R1: 25 - 25 - 25 - 25 - 19 (119)

R2: 22 - 16 - 20 - 17 - 15 (89)

R3: 20 - 17 - 20 - 20 - 16 (93)

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Jim Rix
January 26th, 2019 at 7:21 pm

Congrats! Nice PR, and breaking 300 is a great achievement.

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Dave DeCoste
January 26th, 2019 at 1:31 pm
Commented on: 190126

283 reps (104/88/91)

Subbed 50 lb dumbbell thrusters for wall-balls (1 dumbbell).

M/40/5’8”/163

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Mike Andridge
January 26th, 2019 at 1:12 pm
Commented on: 190126

WB to 9' target

else rx

213

(C&J wod + CF Forgiven wod Fri evening(Push Press/pwr cln/row)-for my own notes.

m/48/175

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Nolan Mooney
January 26th, 2019 at 1:08 pm
Commented on: 190126

Lunchtime WOD here in Belgium!!

Leave to good ole mainsite for a solid PUNCH in the fitness!

404 PR

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Nolan Mooney
January 26th, 2019 at 1:08 pm
Commented on: 190126

Lunchtime WOD here in Belgium!!

Leave to good ole mainsite for a solid PUNCH in the fitness!

404 PR

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Jim Rix
January 26th, 2019 at 7:19 pm

That's unreal. Great lunch in Belgium!

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marcus mcclain
January 27th, 2019 at 4:55 pm

Nice!!

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Romain Grelier
January 26th, 2019 at 12:57 pm
Commented on: 190126

267 reps RX

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John Clarke
January 26th, 2019 at 12:37 pm
Commented on: 190126

Dumbbell Thrusters (20lb)

KB Swings (16kg)

Box Jumps (24 in)

Push Press (75lbs)

Row Calories


284 reps

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Patrick Doyle
January 26th, 2019 at 11:46 am
Commented on: Lettuce Tuna Tacos

Gonna try this...minus the mayo & Butter.

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Vincent Dahlqvist
January 26th, 2019 at 10:10 am
Commented on: 190126

328 reps, Rx

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Non ho Capito
January 26th, 2019 at 7:59 am
Commented on: 190126

75lb for SDHP or sumo deadlift?

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David Mitchell
January 26th, 2019 at 8:46 am

Sumo deadlift high pull

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Antoine Lenouvel
January 26th, 2019 at 7:05 am
Commented on: 190126

328 reps Rx

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Steve Hiserman
January 26th, 2019 at 4:59 am
Commented on: 190126

312 Rx

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victor marques
January 26th, 2019 at 4:09 am
Commented on: 190126

does 75 lb. for the SDHP include the 45 lb. bar?

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David Mitchell
January 26th, 2019 at 8:45 am

Yes. 45 lb bar plus a 15 lb plate on each end.

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Juan Acevedo
January 26th, 2019 at 2:18 am
Commented on: 190126

Stimulus

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This classic benchmark is all about intensity. The combination of movements and the circuit style creates a context in which you can go hard on each station. All the movements require quick generation of anaerobic power, hence this is a metabolic beast. Today stay true to that objective and game nothing. Commit to work for the whole minute as hard as possible on each station. All athletes familiar with the movements and capable of handling the loads and heights safely should do this workout as prescribed so that it can be a true benchmark and the results are meaningful. If scaling is needed aim to preserve the intensity and power aspect of the movements on each station decreasing loads and heights to your capacity.

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Scaling parameters

Wall Balls: chose a height and a weight that allows you to perform at least 20 repetitions on the first round.

SDLHP: chose a load that allows you to perform at least 25 repetitions on the first round. The kettlebell is a great option here for new athletes.

Box Jumps: decrease the height so that you feel safe jumping, and can get at least 20 repetitions on the first round.

Push Press: chose a load that allows you to perform at least 30 repetitions on the first round. The dumbbells are great option here for new athletes.

Row: go all out, rest is next.

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Max Guida
January 26th, 2019 at 1:44 am
Commented on: 190126

HA! Did this one yesterday! Had to sub/scale single unders for rowing because I don't have a rower. Probably not going to do it again tomorrow...


392 reps

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Al Simcoe
January 26th, 2019 at 8:45 pm

I did the same, subbed single unders for rows and used a 24" box.

315 reps

Would probably do burpees with 20" box next time.

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Max Guida
January 26th, 2019 at 10:19 pm

Yeah I think burpees are a much more appropriate sub. Wish I would have thought of that before.

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Mohammad Kotb
January 26th, 2019 at 1:43 am
Commented on: 190126

Didn't have a 20-in box, so did on 24-in.

264 reps (M/29/220)


It was good to plan the workout ahead and work for a target number of reps on each station, and once got the reps, rest/transition in the remaining of the minute.

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Chad Fox
January 26th, 2019 at 3:47 am

I think 20-inch was an error for men. Seldom see less than 24 unless it’s scaled. Good job!

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John Nehra
January 26th, 2019 at 1:04 pm

Chad not sure the 20” box is an error. If you click on the ‘compare to’ link the last two times FGB came up it was 20” box for both men and women.

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Troy Work
January 26th, 2019 at 2:27 pm

It’s not an error, Chad. 20” is the rx height for both men and women for FGB.

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Steven Thunander
January 26th, 2019 at 1:38 am
Commented on: 190126

Globo scale... 20/15 lb db thrusters for wallballs; reps burpees or slamballs 40/20 for cal row. All else as Rxed. Use a bench or aerobic step stacked up for box jumps, and mid chin height for SDHP of using regular (iron) plates Be explosive on the thrusters.

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Steven Thunander
January 26th, 2019 at 1:40 am

40/20lb slamball. Burpees are better though.

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Eric O'Connor
January 26th, 2019 at 1:15 am
Commented on: 190126

This workout is a nice complement to yesterday's heavy lifting and is always fun to run at the gym. Here are some thoughts:

When coaching this workout, I will have any athlete who is proficient with these movements either attempt this workout as prescribed, even if they don’t accumulate a lot of reps, or I might reduce the loading a little bit so they can move consistently throughout the majority of the workout.

I will have new athletes, deconditioned athletes, and those who cannot perform the movement safely scale to variations that allow them to preserve as much movement function as possible. This might include reducing load significantly and/ or controlling volume by giving them a set number of reps to achieve each interval.

When scaling for injuries, I will analyze the functions of each movement and review current injuries in the gym (if there are any). For example, if someone has a hurt shoulder I might have them do a single arm thruster for the wall ball. For the sumo deadlift high pull this athlete could perform a single arm variation or even a GHD hip extension to avoid too much single arm work. For someone with a lower body injury, a potential scale is an upright row for the sumo deadlift high pull.

One of the nicer things about this workout is that almost all athletes, no matter their ability level, can work together on the same clock. You just have to take the time to think it through and set it up properly.

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Chris Sinagoga
January 26th, 2019 at 1:07 am
Commented on: 190126

Champions Club Scaling Notes As Told By MoBlog Gifs

(all links w/f safe)


STIMULUS: http://static1.1.sqspcdn.com/static/f/908283/28065849/1548440529763/30042408423_e1351de422_o.gif?token=D1cjQydhByp3JRFem%2FtIpl5E9Ec%3D


GROUP: Wait, I got called into work late? https://pucksandpuzzlepieces.files.wordpress.com/2014/10/867841883.gif


INJURY: Yes. Clearly injured and incapable of performing.

https://c2.staticflickr.com/6/5787/21766140680_d0baefb4c7_o.gif


I’M SCALING THIS WELL IF: http://static1.1.sqspcdn.com/static/f/908283/28065864/1548441562167/EGka9cc.gif?token=ZZBeNtrs%2Bq65NFCefvwKNfPdJdg%3D


I’M SCALING THIS POORLY IF: http://static1.1.sqspcdn.com/static/f/908283/28065863/1548441493763/22265171234_de03184d57_o.gif?token=zVq47GeV1RdqRxVEVnwtqk8eoMg%3D


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): https://mgoblog.com/sites/default/files/44217042610_0482edb718_k.jpg


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): http://static1.1.sqspcdn.com/static/f/908283/28065873/1548441737947/29830974432_452b5532a0_o.gif?token=vUWJjRpb186uRMEvv6Fb1bL0E0w%3D

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Chris Sinagoga
January 26th, 2019 at 1:48 am

Okay the real one this time.


STIMULUS: Well I was kind of kidding with the gifs. But also kind of not. This, to me, is the worst it gets when it comes to CrossFit workouts. Just when you're like, "yay my arms are dead so I get to rest now" the minute is up and you're into the next thing. So look to adjust weight/height/movements so you can be constantly going through all the stations.


GROUP: Stations work but for us if you're scaling for equipment. If you're doing 2 heats, start one on wall balls and one on sdhp so that they never run into the same bar. Burpees are what we use as a sub for rowing.


INJURY: Tough one to modify for injury purposes. Might be good to put this on hold and wait until you're healed.


I'M SCALING THIS WELL IF: The 1-minute rest feels way shorter than any of the 1-minute stations.


I'M SCALING THIS POORLY IF: Honestly, for most people, your score is under 250. Drop some weight and do more reps.


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


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 10. The better you do, the more it makes you feel like you're i the worst shape of your life.

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