CrossFit | 190204
Monday

190204

Workout of the Day

148

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

Men: 135 lb.
Women: 95 lb.

Post time to comments.

Rating Scientific Models

2

A model is a container of Modern Science. Science is a branch of knowledge, in particular objective knowledge. It possesses objectivity by expressing relationships, AKA experiments, only among facts, where a fact is an observation reduced to measurements and compared with standards. A model is an expression of an arrangement of facts that exposes, or seeks to expose, a pattern among variables or parameters expressed as records of facts, identifying candidate variables as independent and others as dependent variables, or, more generally, as Causes and Effects.

Read MoreRating Scientific Models

Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation

3

James DiNicolantonio and James O’Keefe summarize evidence that omega-6 fatty acids promote inflammation, while omega-3s are anti-inflammatory. Seed oils high in linoleic acid contribute to atherosclerotic risk via impacts on inflammation, oxidative stress, and other downstream effects; conversely, omega-3s suppress some of these same pro-inflammatory mechanisms.

Read MoreImportance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation

Comments on 190204

153 Comments

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Matthieu Dubreucq
November 13th, 2019 at 2:35 pm
Commented on: Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation

That also reminds us to be careful what we cook food with!

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Matthieu Dubreucq
November 13th, 2019 at 2:29 pm
Commented on: Rating Scientific Models

I really enjoy Jeff Glassman's writing. He makes everything really simple and I realize that I used many words without knowing their real meanings.

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William Ma
March 29th, 2019 at 9:05 pm
Commented on: 190204

7:34 (95lb squats, 5 chest-to-bar pull-ups)

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Chris Meldrum
March 25th, 2019 at 7:29 pm
Commented on: 190204

As rx’d, 7:36.


Because of deck constraints, did legless rope climbs from seated up to 9 feet. Squats got a little spicy, but overall fine.


46m/5'10"/180

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Chris Meldrum
March 25th, 2019 at 7:30 pm

did after heavy squats

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Nate Gordon
March 18th, 2019 at 11:42 pm
Commented on: 190204

Subbed 7 strict pull ups for rope climbs

12:46

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Fl oR
March 14th, 2019 at 7:33 pm
Commented on: 190204

M/36/6.3ft/215lbs

Rxd 9min 20sec

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John Doody
March 8th, 2019 at 12:22 pm
Commented on: 190204

13:48- 8 towel pull-ups in place of rope climb.

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Kevin Miller
March 8th, 2019 at 3:47 am
Commented on: 190204

10:29

RX weight and 13.5’ rope

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Sam Pat
March 2nd, 2019 at 11:44 pm
Commented on: 190204

5 back squats - 45 lbs

10 pushups

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Kury Akin
March 2nd, 2019 at 2:31 pm
Commented on: 190204

26:41 FS@45kg, 15 rope grip pull ups.

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Kury Akin
March 2nd, 2019 at 2:32 pm

Squats in no more than 2 sets per round, pullups in more more than 3 sets.

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Jeff Chalfant
February 25th, 2019 at 9:16 pm
Commented on: 190204

13:44 rx’d as I could. My rope is short so 12’ legless climbs from seated. First round 1:40. First 2 sets of squats unbroken then 12/9.

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Jeff Chalfant
February 25th, 2019 at 9:20 pm

Took all of 30 seconds to catch my breath before and after each rope climb except round 1 and 5. Could’ve gone faster with better lungs!

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Christian Heck
February 23rd, 2019 at 6:56 pm
Commented on: 190204

Rope climb

2*2 Meter

12:29

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Stefan Schuricht
February 23rd, 2019 at 5:18 pm
Commented on: 190204

50kg

18:21

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Sebastien Hotte
February 22nd, 2019 at 8:56 pm
Commented on: 190204

Scale to 95lbs

19:12

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Pyer-Hugh Dion
February 21st, 2019 at 1:23 am
Commented on: 190204

11:45. Did 6Lsit close grip pull up instead of rope climb

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Manchild Manchild
February 19th, 2019 at 5:59 pm
Commented on: 190204

3 rounds, on MaxRack, and subbed 15 pull-ups for climb


13:10

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Jeffrey Adler
February 15th, 2019 at 3:10 pm
Commented on: 190204

4:27 rx

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Jeff Chalfant
February 25th, 2019 at 9:24 pm

Unbelievable! If I cranked out 21 back squats at speed I would need 4:27 to rest!

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Se Hyun Jo
February 15th, 2019 at 3:20 am
Commented on: 190204

8"23 rx

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John Campion
February 14th, 2019 at 12:59 pm
Commented on: 190204

8:16


45kg back squats

5 sitting machine full rope pulls per climb

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Morgan Greene
February 13th, 2019 at 6:21 pm
Commented on: 190204

10:19

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Matt Crouse
February 13th, 2019 at 2:29 am
Commented on: 190204

11:36 135 2x from floor to 10 ft rope legless

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Matt Crouse
February 13th, 2019 at 2:31 am

For next time try all 21 unbroken, 1,2 and 5 unbroken 3 and 4 14 and 7

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Clint Michael
February 12th, 2019 at 1:28 pm
Commented on: 190204

21:10

Subbed 10 rope L pull-ups for each climb.

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Chris Martinez
February 12th, 2019 at 1:06 pm
Commented on: 190204

5 RFT:

21 Back Squats @ 115lbs

8 Towel Pull Ups

-13:54-

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Christopher Voght
February 11th, 2019 at 10:06 pm
Commented on: 190204

5 rounds for time of:


Scaled


21 back squats @ 115#

1 legless rope climb, 11 foot rope, from Knees


9:06

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Christopher Voght
February 11th, 2019 at 10:06 pm
Commented on: 190204

5 rounds for time of:


Scaled


21 back squats @ 115#

1 legless rope climb, 11 foot rope, from Knees


9:06

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Drew Resuoc
February 11th, 2019 at 8:56 pm
Commented on: 190204

5 rds 95#, 7 ring pullup

7:25

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ART SHELDON
February 10th, 2019 at 2:19 pm
Commented on: 190204

M50/5’5”/155


5RFT-

15 back squat 95#

6 rope pulls, 6 K2E


9:19

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Ryan Olsen
February 9th, 2019 at 2:48 pm
Commented on: 190204

13:43 RX

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Viktor Wachtler
February 9th, 2019 at 1:07 pm
Commented on: 190204

Home workout. Subbed for 21 double kettlebell squats (20-20kgs) and 5 ring L-sit pull-ups.

17:33

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Jeffrey Howard
February 8th, 2019 at 11:45 pm
Commented on: 190204

15:03, subbed the legless rope climb for 16 alt. Bent over rows @ 65-lb. dumbbells.

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Dmitry Zolotyh
February 8th, 2019 at 5:30 am
Commented on: 190204

Scaled

30 kg and 3-m rope

9:13

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Hank McKibban
February 8th, 2019 at 3:38 am
Commented on: 190204

12:53 rx

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Chad Boykin
February 8th, 2019 at 1:33 am
Commented on: 190204

21 - 95lb BS, 65' marpro rope trainer


14:20

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Richard Foster
February 8th, 2019 at 1:14 am
Commented on: 190204

M47/170

Dotcomscaled Option 2

5 rnds

Squat x 15 @ 95lb

Leg less rope climb x2 @ 7' (from seated)

13:29

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Nathan Bynum
February 7th, 2019 at 11:34 pm
Commented on: 190204

Scaled to 3 rounds for time of:

21 95lb back squats

15 L-sit pull-ups

16:36

Wednesday

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Mike de Graauw
February 7th, 2019 at 8:07 pm
Commented on: 190204

11:05


Subbed 3 lying to stand rope climbs for legless rope climbs

Else RX


M/59/6’2”/230

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Adrian Aguilar
February 7th, 2019 at 1:41 pm
Commented on: 190204

M/33/5'10"/185lb


8:34 RX


Unbroken on the first set of back squats only. The rest 11+10. Rope climbs were surprisingly not an issue at all. I think all of the rope climbing and strict pull ups are making a huge difference! Really wanted to go unbroken on the final set of squats and my brain just wilted. Sweet workout!

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Dmytro Karandashov
February 7th, 2019 at 11:52 am
Commented on: 190204

10:40 rx 62,5 kg

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Andrew Sylvia
February 6th, 2019 at 10:13 pm
Commented on: 190204

11:58 Rx

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Brian Rosenbaum
February 6th, 2019 at 9:28 pm
Commented on: 190204

M/56/6'2"/178

95# Back Squat,

no rope, so 10 strict hanging towel PU/round, no singles allowed

12:13

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Sheldon White
February 6th, 2019 at 9:10 pm
Commented on: 190204

13:22rx

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Shannon Said
February 6th, 2019 at 8:17 pm
Commented on: 190204

23:20

Towel used for jumping pull ups

Can’t manage strict pull ups yet

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Craig Collins
February 6th, 2019 at 1:13 pm
Commented on: 190204

No rope, and since I subbed toes to bars yesterday to rest my shoulders, I did today's wod as follows:

5 rounds for time of:

- 21 Back Squats (135#)

- 10 Toes To Bar

17:48

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Coastie Nick
February 6th, 2019 at 10:39 am
Commented on: 190204

19:00


Modified for equipment constraints as follows:


No rack, so all squats were cleaned and pressed to my shoulders from the floor. 135#.


Rope only goes to 11’. 2 legless climbs per round from sitting position.

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Mike Scott
February 6th, 2019 at 2:46 am
Commented on: 190204

18:28 - scaled to 4 rds of 21x115# and 7 L-pulls

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David Mitchell
February 6th, 2019 at 2:04 am
Commented on: 190204

16:25 RX ... first time I've done legless rope climbs in a workout.

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Andrew Mueller
February 5th, 2019 at 10:06 pm
Commented on: 190204

12:15Rx

8 Strict Towel Pull-ups substituted


25M 175#

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Sean MacDermott
February 5th, 2019 at 8:59 pm
Commented on: 190204

105lb sandbag back squats

15’ legless rope climbs

11:59


46M/188lb

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Elliott Harding
February 5th, 2019 at 8:26 pm
Commented on: 190204

How many lying to standing rope climbs would you sub?

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Elliott Harding
February 6th, 2019 at 12:57 am

17:38


75 lb. Squats, next time go 85.


3 lying to standing rope climbs each round.

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Yura Gorbach
February 5th, 2019 at 8:16 pm
Commented on: 190204

12:36

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Matthew Aukstikalnes
February 5th, 2019 at 6:42 pm
Commented on: 190204

subbed 5 rds of 30 squats with a sandbag and 10 PU hanging from a metal grate staircase

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Ian Heeks
February 5th, 2019 at 5:20 pm
Commented on: 190204

19.50 subbed rope climbs for 10X pull up/chin up

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Melanie Hansen
February 5th, 2019 at 5:13 pm
Commented on: 190204

85lb and towel pull ups I think it was about 9:40 give or take

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Dave DeCoste
February 5th, 2019 at 4:00 pm
Commented on: 190204

10:54

Scaled to 115 lbs

Legless rope climb from sitting on the floor to 6ft. 3 reps per round.

M/40/5'8"/163

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Kiron Simmons
February 5th, 2019 at 2:52 pm
Commented on: 190204

Probably the toughest CF workout I've ever done

I replaced the legless rope climbs with a tire rope pull (truck tire approx 50ft) Rx with the squats

Total time 21:00:79

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Krista Cooper
February 5th, 2019 at 2:29 pm
Commented on: 190204

10:40 reg rope climb

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Rory Mckernan
February 5th, 2019 at 11:18 am
Commented on: 190204

8:01 RX and feeling spicy.


The fact that I'm this sore already is not a good sign. Please put back squats in the Open.

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Adrian Aguilar
February 5th, 2019 at 1:44 pm

Holy LORD, man! Crushed this. I'm on a delay so I just did the HS Holds/TTB and will be doing this on Thursday morning. Get after it!

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Tomi Krznar
February 5th, 2019 at 10:02 am
Commented on: 190204

60 kg sq

3 lay to stand

12:30

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Tomi Krznar
February 5th, 2019 at 10:04 am

13:30 it is

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Kim Soemod
February 5th, 2019 at 8:51 am
Commented on: 190204

Whoa that was a good one. Legs are heavy today. Did the RX version just under 15 min.

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Vincent Dahlqvist
February 5th, 2019 at 6:56 am
Commented on: 190204

17 min, scaled to 10 rope pull-ups as I did not have any climbing rope

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Stefan Göbl
February 5th, 2019 at 6:34 am
Commented on: 190204

08:40 Rxd

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Jesse Montagnino
February 5th, 2019 at 6:26 am
Commented on: 190204

13:21

Rx squat

Sub 8 towels pull ups because of snow.


D

35 lb squats

Towel pull ups with black band

12:45

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Dezert Sky Kiddoo
February 5th, 2019 at 6:14 am
Commented on: 190204

19:44 #115

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Michael Marleau
February 5th, 2019 at 5:27 am
Commented on: 190204

5 rounds for time of:


21 back squats

1 legless rope climb, 15 ft. (20ft body weight sled pull)


Men: 135 lb.


14:13

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Kevin Boudreau
February 5th, 2019 at 4:05 am
Commented on: 190204

14:05 (w/ 10 supine ring rows)

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Phill Kiddoo
February 5th, 2019 at 4:02 am
Commented on: 190204

10:44 rxd

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Jake Kiddoo
February 5th, 2019 at 3:51 am
Commented on: 190204

11:18 reg rope climb

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Jeremiah Ramos
February 5th, 2019 at 3:35 am
Commented on: 190204

17:43 RX


Legs felt good the whole way it was my lower back that was hurting in round 5

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Natalie Dennis
February 5th, 2019 at 3:32 am
Commented on: 190204

20:34

5 rounds

2 starting from ground (feet not rising) rope climbs

55 lb squats

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Byron Hills
February 5th, 2019 at 3:23 am
Commented on: 190204

back squats - 95 lbs

2 assisted legless rope climbs - blue band

25:07

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Kisa Tiller
February 5th, 2019 at 3:15 am
Commented on: 190204

Scaled for injury:

2 Rounds: 21x65lb back squat

21x modified leg lifts

3 Rounds: 21x body weight squats

21x modified leg lifts

12:49


Any of the more seasoned crossfitters have suggestions on how to strengthen so that my ribs will stay in place in a back squat? I have old(er) shoulder/neck/back injuries and they’re so chronic that I moderately push them out of sheer frustration, but the odd thing really takes me out cuz there’s instability in the joints. I have some tools in my belt but could always try more!! Looking for that combo that takes me to the next level for myself.

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Jesse Miller
February 5th, 2019 at 2:47 am
Commented on: 190204

32yr/M/165LBS/29:34 - 115LBS back squat, 7 Towel pull-ups (only counted unbroken to sim rope climb)


This WOD should be named after whomever created it; that way we all know who to hate tomorrow.

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Brian Conti
February 5th, 2019 at 2:13 am
Commented on: 190204

10:24

115 squats

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Christopher Baker
February 5th, 2019 at 1:21 am
Commented on: 190204

Knee has been bothering me so I did 25 laps in the pool.


Live to fight another day. 105 backsquats would not have been good for the knee.

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Liz Rekas
February 5th, 2019 at 1:15 am
Commented on: 190204

18:27 heavily modified w/little equipment

5RFT:

50 air squats

30 bent over row w/kitchen towel grip on 15kg bar


Happy birthday Matt!

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Matthew Moran
February 5th, 2019 at 1:14 am
Commented on: 190204

Only one women’s bar between wife and me, apartment scaling.


5 rounds for time:

40 bent over row with towel grip, 33-lbs

50 air squats

18:30

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Blas Raventos
February 5th, 2019 at 1:03 am
Commented on: Rating Scientific Models

Jeff articles are iluminating and easy to read. I am learning quite a bit. Thank you CrossFit for sharing this.

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Jesse Delander
February 5th, 2019 at 12:59 am
Commented on: 190204

9:41 RX

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Max Black
February 5th, 2019 at 12:53 am
Commented on: 190204

11:59 @ 135 squats and 5 pull-ups strict

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Michael Bishop
February 5th, 2019 at 12:52 am
Commented on: 190204

Scaled to 15 squat reps


10:22

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Stacey Carpenter
February 5th, 2019 at 12:50 am
Commented on: 190204

14:21 95#BS 3x RC straight leg from the floor to standing

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Laura Poppie
February 5th, 2019 at 12:35 am
Commented on: 190204

Newbie...

5x

21 back squats (#65)

9 controlled banded pull-ups

16:05

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Cy Azizi
February 5th, 2019 at 12:12 am
Commented on: 190204

22:27

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John Rossetti
February 4th, 2019 at 11:29 pm
Commented on: 190204

53 YOM 5’6” 218.5


Scaled

5 Rounds for time


Squat 135Lb X21

Lying to standing Bar Climb


18:22

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Rick McGuffey
February 4th, 2019 at 11:12 pm
Commented on: 190204

14:43

Have a 7’ rope so did (2) L-sit rope climbs each time...

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Shane Azizi
February 4th, 2019 at 10:56 pm
Commented on: 190204

12:50 Rx

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Armando Flores
February 4th, 2019 at 10:55 pm
Commented on: 190204

M/19yo/152lbs

13:29 RX

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Brian Anderson
February 4th, 2019 at 10:44 pm
Commented on: 190204

12:21 at 115# and (5x) fat bar pull-ups per rd


M-42-69-170#

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Romain Grelier
February 4th, 2019 at 9:54 pm
Commented on: 190204

18:00 RX

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Aaron Le-Flay
February 4th, 2019 at 9:45 pm
Commented on: 190204

5 rounds.

21 squats @60kg (21/21/15,6/11,10/11,10)

8 towel pull ups

13:15.

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sebastien cote
February 4th, 2019 at 9:03 pm
Commented on: 190204

11:27 with sets of 10 towel pull-ups

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Alexandre Hainault
February 4th, 2019 at 8:52 pm
Commented on: 190204

Scaled to 115# and 10 chin ups

14:45

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Gordon Lee
February 4th, 2019 at 8:49 pm
Commented on: 190204

1 set 135# 21 reps

4 sets 115# 21 reps

3 sets of 15 reps towel grip pull ups.

30:09

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Nicole Deaver
February 4th, 2019 at 8:26 pm
Commented on: 190204

11:43 Rx-ish

5 Rds

21 back squats (95#)

5 L- sit rope pull-ups

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Mike Andridge
February 4th, 2019 at 7:31 pm
Commented on: 190204

Scaled to

115# BS

6 slow controlled strict

close grip pull ups on fat bar, knees bent.

13:43

m/48/175

Changed my mind from 10 to 6 pull ups.

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Hendrik Bünzen
February 4th, 2019 at 7:27 pm
Commented on: 190204

12:42 rx’d

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Jacob Cram
February 4th, 2019 at 7:26 pm
Commented on: 190204

9:44 Scaled squats to 115 and did 10 ring pullups as I don't have a rope in the garage yet. First WOD since being sick late last week, felt good to get moving again, and it felt good for the garage to be warm enough to workout there since the polar vortex here in Iowa

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Anthony Mercado
February 4th, 2019 at 7:25 pm
Commented on: 190204

Subbed 12 chin ups for rope climb


21 Front Squat - 135lbs


5rds in 22:07

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Tj Cantu
February 4th, 2019 at 7:22 pm
Commented on: 190204

14:53 scaled


No rope. Sub’d with 9 knee tuck C2B.

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Will Phillips
February 4th, 2019 at 7:19 pm
Commented on: 190204

Mixture of yesterday’s and today’s


3RFT


135lb back squat for 21 reps

1-minute handstand hold(continuous clock)

21 toes-to-bars


15:26.01

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Fredson Allex
February 4th, 2019 at 7:03 pm
Commented on: 190204

Crossfit Araguari 💪

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Joey Arnold
February 4th, 2019 at 6:53 pm
Commented on: 190204

8:59 RX

Harder than expected. Midline taxed from yesterday.

Finisher: hip thrusts and some muscle ups. Nft

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Marco Farricelli
February 4th, 2019 at 6:38 pm
Commented on: 190204

10:03 61kg

39/172cm/90kg

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John Clarke
February 4th, 2019 at 6:17 pm
Commented on: 190204

5 rounds for time:


21 Front Squats - 75lbs

5 Weighted Pullups - 30lbs


12:25

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John DIFABIO
February 4th, 2019 at 5:55 pm
Commented on: 190204

9:20 95 lbs squats unbroken 9 towel pull-ups

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Steve Adams
February 4th, 2019 at 5:28 pm
Commented on: 190204

16:05

50 pulls on V250 rope trainer on hardest level for rope climb.

36M/185/6'3"

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Evan Walton
February 4th, 2019 at 5:20 pm
Commented on: 190204

18:27 Rx'd

Rope was opposite side of gym....lots of walking...was a good break though ha.

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Nathan Grandon
February 4th, 2019 at 5:16 pm
Commented on: 190204

135# back squat and rope climbs in 13:54.

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Chris Long
February 4th, 2019 at 5:12 pm
Commented on: 190204

12:49

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Dave Westerman
February 4th, 2019 at 4:44 pm
Commented on: 190204

Had to use a towel for the rope climb. Did 5 pulls on the towel the first two rounds then switched to 5 strict pull ups.

11:33

M/34/6'3"/225

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Michael Arko
February 4th, 2019 at 4:23 pm
Commented on: 190204

5 rds of 21 95lbs squats + 10 close-grip pull-ups

10:08

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Lisa Stanley
February 4th, 2019 at 4:21 pm
Commented on: 190204

15 reps of 85# squats + leg assisted climbs to 20 ft

11:43

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Stacey Thompkins
February 4th, 2019 at 3:47 pm
Commented on: 190204

M/44/6'2"/185


Scaled to 115# BS and 3 lay to stand rope climbs per ascent

9:54...that was awful!!!

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Richie Williams
February 4th, 2019 at 3:27 pm
Commented on: 190204

Walking like a 🐧 now

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Richie Williams
February 4th, 2019 at 3:26 pm
Commented on: 190204

13:27. Should have gone a bit Heavier...🤣

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Mike Schoonheyt
February 4th, 2019 at 3:17 pm
Commented on: 190204

Men - 2 Hours of rest (thank you Brady..)

10:50 RX

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Patrick Doyle
February 4th, 2019 at 2:56 pm
Commented on: 190204

10 minutes warm up assault bag

5 rds 4 t

21 100# back squats - moderate weight, steady pace..

1 damp rope legless climb, these are really getting better !

16:08

10 minutes d/u practice...

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Alessandro Lugari
February 4th, 2019 at 2:54 pm
Commented on: 190204

10:53 RX

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Kerri Olkjer
February 4th, 2019 at 2:52 pm
Commented on: 190204

I am in awe of folks doing this anything close to as written! I’ll get there... had to scale down in weight and didn’t have a good rope climb option, so did a minute row instead. Will look up scaling options for next time. 11:57

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Anthony Randich
February 4th, 2019 at 2:28 pm
Commented on: 190204

1204 rx-

Unbroken first 4 sets, broke 13/8 on last.


unfortunately caught my right ring finger on my last descent (tried to do the fireman technique for speed) and likely broke my finger so rushing the rope climbs were not worth it.

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Jim Rix
February 4th, 2019 at 2:26 pm
Commented on: 190204

Scaled to

21 bs, 2 rounds at 95#, 3 at 105#

8 over/under grip pull-ups on a fat bar

11:27


I overestimated how hard this would be; should have gone 115#.

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Sebastien Fitzpatrick
February 4th, 2019 at 1:36 pm
Commented on: 190204

11:00 Rx


Unbroken squats for the first 3 rounds, then broke 12/9.

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Maher Alsayid
February 4th, 2019 at 1:15 pm
Commented on: 190204

Time 18.25

50kg, rope 3m seated

1st 21, 1 seated climb

2nd 15-11, 1 seated climb

3rd 10-5-6,1 seated climb

4th 7-7-7,3 laydown to stand

5th 10-7-4,1 seated climb

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Maher Alsayid
February 4th, 2019 at 1:28 pm

My legs gona be sore for a week 😅

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Thomas Eichholzer
February 4th, 2019 at 1:05 pm
Commented on: 190204

Limited by improvised weights, outside in the forest

5 rds

60lb 21xbacksquats

4xpullups with alternating grip between reps

8min30

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Ryan Doherty
February 4th, 2019 at 12:47 pm
Commented on: 190204

8:49 RX

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jeff pugel
February 4th, 2019 at 11:07 am
Commented on: 190204

44/M/230lbs.

12:04, scaled. 3x15 95lbs backsquat, last 2 sets at 2x15 85 lbs. 5x5 rope pull ups from floor.

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Claire Fiddian-Green
February 4th, 2019 at 10:48 am
Commented on: 190204

15:05. Rx squats, all sets unbroken except my pace slowed reps 15-21 last two rounds due to struggles catching my breath. For rope climb subbed leg assisted rope climb. This time I got two good foot rewraps and two arm pulls each round.

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Federico Rossi Mori
February 4th, 2019 at 9:25 am
Commented on: 190204

M 24/1,68/120lbs

Time 20:17

Scaled @115lbs

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Eric O'Connor
February 4th, 2019 at 6:51 am
Commented on: 190204

Get ready for some sore legs after this one!

Here are some thoughts on scaling:


Back Squats- I consider the load to be light and volume to be fairly high today. As a general guideline, I will coach most of my experienced athletes to utilize a load where at least the first 3, if not all, rounds are completed unbroken. For my new or de-conditioned athletes I will scale the reps per round based on the athlete’s capacity and reduce the weight to allow for unbroken sets and sound mechanics.


Legless Rope Climbs- I consider this to be a relatively low number of rope climbs for higher level athletes but I know that a fair portion of my clientele will need to scale this movement. For today, I will look to give my experienced athletes a different variation from what they performed during the legless rope climb workout last week. For example, if they did a legless lowering phase last week I may have them do 2 reps of lying to standing into 1 rope climb using the legs each round today. Similar to last week, I will have athletes that cannot climb the rope in any fashion perform the lying to standing and I may potentially increase the reps to 2 each round if the athlete’s capacity allows. I’ll have my athletes modify their body position to increase or decrease the demand of this movement. Performing the lying to standing with a straight body position and no leg assistance can be very demanding while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty. This variation can be scaled further by starting in a seated position on a box and pulling to a standing position.


Equipment Restrictions- If you are performing this workout in a facility without access to a rope consider modifying this movement to a some sort of “hand-over-hand” upper body pulling movement if possible. This can be accomplished by utilizing a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 30 feet each round. Towel pull-ups have been the classic substitution and can also be a great alternative. I would personally opt towards a “hand-over-hand” movement because pull-ups have just been completed 2-days ago.

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Rajat Samanta
February 4th, 2019 at 5:51 am
Commented on: 190204

20min RX.

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Euihun Lee
February 4th, 2019 at 4:40 am
Commented on: 190204

18:54

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Ron Torrance II
February 4th, 2019 at 4:22 am
Commented on: Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation

Bottom line: all processed seed oils will increase your omega 6 count and will contribute to increased systemic inflammation!!

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Katina Thornton
February 4th, 2019 at 2:33 am
Commented on: Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing Inflammation

It was an epiphany when I finally understood this important concept. And which oil has the worst omega 6:omega 3 ratio? Grapeseed oil at 696:1.

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Wesley Martin
February 4th, 2019 at 1:40 am
Commented on: 190204

So how about a towel pull up but instead of using a door. Could I a pull up rack? Or a barbell rack station?

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Juan Acevedo
February 4th, 2019 at 1:32 am
Commented on: 190204

190204

.

Intended Stimulus

.

This is a challenging couplet. The load on the squats is meant to be light so these can be performed unbroken or with at most one break. The number of repetitions is high so that your muscle and cardiovascular endurance will be greatly challenged. Similarly, there is only one legless rope climb per set, so this movement provides a break between the sets of squats while allowing you to keep moving. This will become acidic and metabolic pretty fast. Even though the rx load might seem light, I encourage you to chose a light load for you, so that this is a fast workout. Chose a modification of the rope climb that preserves the pulling stamina piece but also the speed.

.

OPTION 1

21 back squats

1 leg-assisted rope climb, 15 ft.


Men: 115 lb.

Women: 80 lb.


OPTION 2

15 back squats

5 towel pull ups (assisted as needed)


Men: 95 lb.

Women: 65 lb.

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Wesley Martin
February 4th, 2019 at 1:12 am
Commented on: 190204

Ok one dumb question. What can I do Instead of rope climbs? I don’t have any access to any ropes. I got to a ymca to do my work outs. And the only way to do the ropes is you have to be in a class. So I need to know an alternative? Pull ups maybe?

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Juan Acevedo
February 4th, 2019 at 1:33 am

Check this out: https://www.youtube.com/watch?v=nRKV9V2EZsE

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Wesley Martin
February 4th, 2019 at 1:12 am
Commented on: 190204

Ok one dumb question. What can I do Instead of rope climbs? I don’t have any access to any ropes. I got to a ymca to do my work outs. And the only way to do the ropes is you have to be in a class. So I need to know an alternative? Pull ups maybe?

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Mike Andridge
February 4th, 2019 at 1:18 am

Towel pull ups. I'm sure there are differing opinions, but I'll be subbing 10 L pull ups per rope climb.

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Steven Thunander
February 4th, 2019 at 1:11 am
Commented on: 190204

Globo scale: back squats as is. If no rope available, do 8/1 strict towel pullups, or 12/1 close grip strict chinups (fat bar is availale). If no barbell available use dumbbells 65/40lbs for squats.


Legless Rope climb scale= shorter legless rope climb, seated rope climb. Don't scale to a regular rope climb, as grip strength is what's being tested.

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Chris Sinagoga
February 4th, 2019 at 1:07 am
Commented on: 190204

Champions Club Scaling Notes


STIMULUS: Jesus this does not look fun. And the more I try to think about what the stimulus should be, the less I feel like testing this WOD to find out for sure. The reason being is my infatuation with high-rep squats. Not actually doing them myself… hell no! I meant making the poor souls at the Champions Club/CrossFit Athletic Group do them. 300 air squats, 100 wallballs, 21 back squats… it’s all the same. I think it has such a good benefit to sports. And daily life. Plain and simple, I will scale the weight so the back squats can be done unbroken. I probably don’t want them to go to “that place” on this workout because I don’t want anyone at “that place” when they will be 15 feet off the ground. But maybe a step and a half below “that place.” And veterans are wise to respect rope climbs (legless or leg-assisted) after high rep squats or sit-ups.


GROUP: Our problem is probably the opposite of most gyms. We have 8 ropes and 5 squat racks. In fact, I never really thought about that until writing this just now, but that really says something about something. If there are any of those odd ducks out there who are short on squat racks, taking the back squats from the ground to jerk onto your shoulders is cool. Weight will have to be lighter and extra caution will need to be taken to give enough space between people to toss the bar from their shoulders after the set. Also, front squats are just fine as well. Or overhead squats. Or goblet squats. Or wallballs. Honestly a squat is a squat, so don’t get too caught up in the specifics and just make sure the shins stay as vertical as possible and the arches are intact — no matter what squat you’re doing. Make it more than 21 reps per round if needed.

Also since it’s only one rope climb per round, and 21(!) back squats, I’m sure your athletes will have the deepest sympathy if they need to wait a few seconds before hopping on the rope. Some of ours even volunteer to let people go ahead of them haha. If you really have no ropes, then I might try alternating grip strict(ish) pull-ups.


WARMUP: 3 round of:

Squat — obviously (in a professor Snape voice)

Hip extension — a very weird upside down squat that helps midline perception

Handstand — because Coach says we need more of them

Strict knees to elbows — the descent of the squat (pulling from the hips)

Box jump — leaving the ground is good

Jump rope — do singles, peeps!


KEY MATCHUP: Your legs vs. your brain. You can always do one more rep if you really wanted, unfortunately.


SCALING THIS WELL WILL CAUSE ME TO: lie about who broke the toilet seat at work the next day


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. Not the 30 rep max back squats, but not much better


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 9. I have never squatted 400 pounds, or come close to it, but I can imagine even a 400-lb. back squatter would have Jell-O legs by the end.

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Benjamin Taylor
February 4th, 2019 at 9:11 pm

Chris, could I get a link to your scaling options? I feel like I remember you posting something on an Instagram, but I can't easily search the comments on this site to find the link. Thanks man.

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Chris Sinagoga
February 4th, 2019 at 11:38 pm

Yo Ben, I do my scaling posts on here. I think Juan Acevedo does the Instagram thing. I don't have any social media stuff so I know it's not me!

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John Miller
February 11th, 2019 at 6:14 pm

Please do not use the Son of God’s name as a common cuss word, “J-s-s this does not look fun...”.


Thank you!

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