CrossFit | 190206
Wednesday

190206

Workout of the Day

143

3 rounds for time of:

1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups

Post time to comments.

Fructose Ingestion Acutely Elevates Blood Pressure in Healthy Young Humans

3

In this small study, fructose consumption led to significantly greater increases in both systolic and diastolic blood pressure than consumption of glucose or water, and both glucose and fructose led to increased heart rate. Both fructose and glucose also led to a temporary increase in resting energy expenditure. The researchers note the differences in vascular responses to fructose and glucose ingestion might be due to their differing effects on insulin.

Read MoreFructose Ingestion Acutely Elevates Blood Pressure in Healthy Young Humans

Comments on 190206

150 Comments

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Shawn Hakimi
November 25th, 2019 at 3:17 pm
Commented on: 190206

looking at some of the times here I highly doubt some folks did hip back extensions (no momentum) properly.

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Shawn Hakimi
November 25th, 2019 at 3:15 pm
Commented on: 190206

30:15 Rx'd


Went 3's on the hip-back extensions and broke up the ghd's a bit

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Matthieu Dubreucq
November 19th, 2019 at 11:55 am
Commented on: Understanding CrossFit

"disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co- developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed."


CrossFit brought Open source to fitness and that is one of the main reason for it's success. CrossFit in my mind is arguably the only contribution that is meaningful since the beginning of "modern sport science".

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Matthieu Dubreucq
November 19th, 2019 at 11:31 am
Commented on: Khan Academy

Really enjoy these simple videos. Just like we define Fitness, it is so important to know the real definition of the words we use and tend to miss use in our daily life. This helps me articulate my thoughts better and more importantly develops my understanding of science.

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Matthieu Dubreucq
November 19th, 2019 at 11:29 am
Commented on: Fructose Ingestion Acutely Elevates Blood Pressure in Healthy Young Humans

On top of it's correlation to fatty liver, fructose doesn't have a lot going on for itself! Thanks for posting this article.

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Matthew Aukstikalnes
June 5th, 2019 at 7:00 pm
Commented on: 190206

18:33, no GHD so ab-mat and standing hip/backs

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Chris Meldrum
June 3rd, 2019 at 6:55 pm
Commented on: 190206

Subbed 1,000m run. With 20# weight vest, time — 26:12.


It’s the second annual #weightvestmonth! We’ve had a lot of rowing lately, and I’m trying to get a bit more running in, so I swapped those. Runs were each ~5:30, about 8:45/mile pace. Second and third runs felt better than the first — maybe was getting used to the vest. The rest of the work was no big deal — but the vest made GHDs a little spicy near the end.


46m/5'10"/180

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William Ma
April 27th, 2019 at 1:09 am
Commented on: 190206

16:34 (regular sit-ups)

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Nate Gordon
March 16th, 2019 at 10:48 pm
Commented on: 190206

subbed ski erg

19:22

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Kevin Miller
March 13th, 2019 at 7:55 pm
Commented on: 190206

24:36

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John Doody
March 10th, 2019 at 4:12 pm
Commented on: 190206

19:11 used bench with abmat in place of GHD.

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Kury Akin
March 3rd, 2019 at 2:55 pm
Commented on: 190206

28:48 3 rounds sub 5m sdlhp (92,80,80),

12 Jefferson curls @10kg kbs

12 seated good mornings @45kg

21 rolled mat sit-ups

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Kury Akin
March 3rd, 2019 at 2:56 pm

Different. Interesting using the curls/good mornings

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Sam Pat
March 2nd, 2019 at 11:45 pm
Commented on: 190206

2250m - assault bike

5 hip/back extensions

15 GHD situps

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Jeff Chalfant
February 27th, 2019 at 9:31 pm
Commented on: 190206

23:11 rx’d (rowing at about 2:05 pace)

Got an asthma attack at the end of round 1 so I couldn’t really get a full breath. All hip/back extensions broken into 2 or 3 sets. First two sets of sit-ups broken into 2, then 3 sets to catch my breath. Last set unbroken with no sign of abdominal fatigue.

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Albert Kombe
February 27th, 2019 at 1:29 am
Commented on: 190206

22:17 Rx

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Colin Lamb
February 26th, 2019 at 4:29 am
Commented on: 190206

19:50 rx’d

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Sebastien Hotte
February 24th, 2019 at 4:47 pm
Commented on: 190206

24:38

Kids slowed me down a lot

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Manchild Manchild
February 22nd, 2019 at 7:21 pm
Commented on: 190206

subbed:


800m run

15 deadlifts, 50# dumbbells

21 KTEs


19:42

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John Campion
February 19th, 2019 at 6:06 pm
Commented on: 190206

No ghd hbe ‘s

Ab Mat sit-ups


20:07

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Se Hyun Jo
February 18th, 2019 at 2:50 am
Commented on: 190206

18"23 asrx

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Jeffrey Adler
February 18th, 2019 at 1:56 am
Commented on: 190206

15:29 rx

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Matt Crouse
February 16th, 2019 at 3:10 am
Commented on: 190206

Sub 10x Jefferson curls 2 25 lb db, 21x Med ball sit ups, timed rows 3:42,4:05,4:02

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Nadia Shatila
February 13th, 2019 at 11:46 pm
Commented on: 190206

23:43 rx

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Morgan Greene
February 13th, 2019 at 6:19 pm
Commented on: 190206

18:30

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Chris Martinez
February 13th, 2019 at 3:53 pm
Commented on: 190206

No GHD


3 RFT

1,000m Row

15 hip back extensions from ground

21 straight leg abmat situps


19:50

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Christopher Voght
February 13th, 2019 at 1:33 pm
Commented on: 190206

Hotel gym

21:03

SUD’d 4 min on spin bike for row

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ART SHELDON
February 12th, 2019 at 5:00 pm
Commented on: 190206

M50/5’5”/155


3RFT-


5:00 run 15# vest

15 good morning 45# bar

21 Swiss ball sit-ups


21:03

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kevin robinson
February 11th, 2019 at 10:19 pm
Commented on: 190206

Total time 22:13 rx


Round 1 6:39

Round 2 7:34

Round 3 8:00

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Dan Kremer
February 11th, 2019 at 2:58 pm
Commented on: 190206

16:58

Floor hip extensions

Ab Mat Sit Ups

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Mike Scott
February 10th, 2019 at 10:26 pm
Commented on: 190206

16:23 - scaled to 3 rds of 21 kb swings w/ 35#, 9 SLOW jefferson curls w/ 35#, & 15 GHD to parallel

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Dan Morris
February 10th, 2019 at 8:21 pm
Commented on: 190206

Subbed supermans and inflatable ball GHDs:


18:45


40 / 6’0 / 200

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Benjamin Schill
February 9th, 2019 at 7:19 pm
Commented on: 190206

M/41/6’3”/215


22:35 Rx

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Hank McKibban
February 9th, 2019 at 5:43 pm
Commented on: 190206

19:04 rx

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Craig Hicks
February 9th, 2019 at 3:53 pm
Commented on: 190206

M/42/180/5’10

18:29 good workout coach


Thank you

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Paul Snell
February 9th, 2019 at 3:13 pm
Commented on: 190206

19:35 rx

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Viktor Wachtler
February 9th, 2019 at 1:18 pm
Commented on: 190206

No equipment, subbed.

3:30 single unders for the rows

Back extensions over some tree trunks in the first, 15 Jefferson curls with a 20kg KB ib the second and 15 good mornings and 30 Russian swings with the same KB ib the third round.

Sit ups over a tree trunk, feet anchored.

20:34

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Il Xlll
February 9th, 2019 at 12:34 pm
Commented on: 190206

23:38

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Jeffrey Howard
February 9th, 2019 at 2:25 am
Commented on: 190206

21:02, subbed the Hip Back Ext. for a Reverse hyper style glute-leg raise laying on a box. Also subbed ghd situps for V-ups.

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Dmitry Zolotyh
February 8th, 2019 at 7:06 pm
Commented on: 190206

Scaled

3 rounds for time of:

1,000-meter row

12 hip-back extensions (no momentum)

15 GHD sit-ups

19:47

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Jordan Eisler
February 8th, 2019 at 6:26 pm
Commented on: 190206

3 rounds for time of:

1,000m row

15 back extensions (No GHD)

21 AB Mat Sit Ups

23:29

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Scott MacArthur
February 8th, 2019 at 5:57 pm
Commented on: 190206

21:55

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Mike de Graauw
February 8th, 2019 at 5:16 pm
Commented on: 190206

22:28


No equipment


100-45# SDHP

15-Superman’s

21-abmat sit-ups


M/59/6’2”/230

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Ollie Routledge
February 8th, 2019 at 4:32 pm
Commented on: 190206

20:50

Those hip-back ext ruined me haha

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Adrian Aguilar
February 8th, 2019 at 3:16 pm
Commented on: 190206

M/33/5'10"/185lb


25:57 RX


Anyone who truly did hip AND back ext with no momentum knows how brutal this was. Amazing workout. Row's were 3:47, 3:45, 3:42 all at 22 s/m with damper on 4. Legs are WRECKED from the back squat + legless wod!

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Aaron Le-Flay
February 8th, 2019 at 12:49 pm
Commented on: 190206

19:46

Back extension bench with 20kg plate. Slow movement.

Decline bench. Full ROM with 20kg plate.

Row RX

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Stefan Göbl
February 8th, 2019 at 11:26 am
Commented on: 190206

19:35 RX

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Pavel Stas
February 8th, 2019 at 4:01 am
Commented on: 190206

18:18 rx

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Randy Sigman
February 8th, 2019 at 2:45 am
Commented on: 190206

19:40

1000m row

15 Supermans

21 an mat sit-ups

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Evis Shehu
February 8th, 2019 at 12:35 am
Commented on: 190206

25:27 RX

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Jordan Hawkins
February 7th, 2019 at 11:39 pm
Commented on: 190206

Day 1 for me...trying to change up my normal routine of whatever I feel for the day to something more solidly planned anyhow

22:50

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Christopher Clyde
February 7th, 2019 at 11:33 pm
Commented on: 190206

14:57 RX

5:12-5:01-4:44

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Nathan Bynum
February 7th, 2019 at 11:29 pm
Commented on: 190206

My lower back has been bothering me so I scaled to:

3 rounds for time of:

500-meter row

15 good mornings with pvc bar

21 sit-ups

11:56

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Shannon Said
February 7th, 2019 at 10:42 pm
Commented on: 190206

30:40

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Brian Conti
February 7th, 2019 at 10:09 pm
Commented on: 190206

Ran for 3:30 (about 800m for me)

GHDs and hip extensions using a picnic table

17:33

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Amanda Lambert
April 6th, 2020 at 7:16 am

How did you use a picnic table for these...just wondering cuz that's what I was planning on using as well, TIA!

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Jonathan Lee
February 7th, 2019 at 9:13 pm
Commented on: 190206

21:01


1000m row

15 back extensions on 45° wedge bench

21 an mat sit-ups


3 rounds

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Nicole Merkelt
February 7th, 2019 at 8:18 pm
Commented on: 190206

25:37 RX

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Coastie Nick
February 7th, 2019 at 8:09 pm
Commented on: 190206

23:19 Rx’d

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Craig Collins
February 7th, 2019 at 2:56 pm
Commented on: 190206

Scaled to 3 rounds for time of:

- 800m Run

- 15 Back Extensions

- 21 GHD Sit Ups (to parallel)

21:53

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Jim Rix
February 7th, 2019 at 2:43 pm
Commented on: 190206

23:30

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Thomas Eichholzer
February 7th, 2019 at 12:54 pm
Commented on: 190206

(Free entrie at a local gym)

warm up with local Coach:

Matrix S Drive Treadmill

2k row (2x4min=8min)

Technicaldrills for Deadlift, SumoDeadlift, RomanianDeadlift, Frontsquats

waaaay to much talking...but helpful


3rds

10 Jefferson curls 10kg

10 strict back extentions

21 1st.rd abmat-situps, 2.-3.rd incline sit-ups


2rds inbetween

1k row (4min each)


not timed because of blabla with Coach, but rds all unbroken and pause only to Change stations.

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James Kinton
February 7th, 2019 at 10:50 am
Commented on: 190206

18:34

Sit ups and back extension over ball

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Jesse Montagnino
February 7th, 2019 at 6:27 am
Commented on: 190206

23:03 rx


D 15ish


Row 500, 15, 21 ghd to parallel

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Saul Garcia
February 7th, 2019 at 6:14 am
Commented on: 190206

29:57 Rx

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roman medina jr
February 7th, 2019 at 4:59 am
Commented on: 190206

~26 minutes. Scaled sit-ups to ab mat sit-ups. Didn’t have a GHD so I used a back hyper extension machine for the hip-back extensions.

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Jim Reichelt
February 7th, 2019 at 4:46 am
Commented on: 190206

21:46 RX

.

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Byron Hills
February 7th, 2019 at 4:46 am
Commented on: 190206

28:40

Substituted decline bench sit-ups

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Drake Sladky
February 7th, 2019 at 3:40 am
Commented on: 190206

25:57..............Wow those H&B Ext always get me!

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Jake Kiddoo
February 7th, 2019 at 3:28 am
Commented on: 190206

21:55 rxd

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Phill Kiddoo
February 7th, 2019 at 3:24 am
Commented on: 190206

19:13 rxd

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Js Smith
February 7th, 2019 at 3:04 am
Commented on: 190206

Scaled to

1k row

15 hip back extensions

21 declined sit-ups


29:13

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Dean DelCamp
February 7th, 2019 at 2:07 am
Commented on: 190206

20:04 Rx

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Scott Leslie
February 7th, 2019 at 1:47 am
Commented on: 190206

44/M/183lbs 22:14 Rx

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Nathanael Akin
February 7th, 2019 at 1:34 am
Commented on: 190206

16:23 Rx.

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Nathanael Akin
February 7th, 2019 at 1:34 am
Commented on: 190206

16:23 Rx.

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Daryl Urbanski
February 7th, 2019 at 1:08 am
Commented on: 190206

No rower or GHD. Changed workout to:


3 Rounds:

1000m run

30 sec hanging L-Sit

15 straight leg deadlifts @ 155lbs


28:12


Before the wod, worked up to a heavy set of deadlifts.

135 x 15, 225 x 10, 315x 5, 335x 3.


Felt good.

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Daryl Urbanski
February 7th, 2019 at 1:09 am

*Accumulated 30second hanging L-sit hold

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Michael Bishop
February 7th, 2019 at 12:54 am
Commented on: 190206

Scale to 500m rows due to interval bike training this morning


15:10

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Chad Boulware
February 7th, 2019 at 12:43 am
Commented on: 190206

My 11 year old did this as a partner wod...she did 500m row and had spare time while I finished the 1000m...24:04

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Stacey Carpenter
February 7th, 2019 at 12:11 am
Commented on: 190206

31:32 1000m row 12 20# Jefferson curls 13 35# seated GM 21makeshift ghd situps on box

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Claire Fiddian-Green
February 7th, 2019 at 12:01 am
Commented on: 190206

23:02. Row Rx. For hip-back extensions subbed: 20 good mornings 45# bar + 15 Russian KB swings 44# KB. For GHD sit-ups subbed: 21 weighted Abmat sit-ups 15# plate, legs straight.

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Cy Azizi
February 6th, 2019 at 11:36 pm
Commented on: 190206

23:00

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Paul Hamilton
February 6th, 2019 at 11:25 pm
Commented on: 190206

17:42 RX, good pace just kept moving.

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Jacob Cram
February 6th, 2019 at 11:19 pm
Commented on: 190206

17:08 no rower so subbed 150 reps of 70lb low pulley rows sitting on a scooter for each 1000m row.

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Danny Bostwick
February 6th, 2019 at 11:05 pm
Commented on: 190206

I'm making up the Row+Cindy from last week tomorrow with a buddy and for someone who works out alone 99% of the time, I'm not missing the chance to workout with a partner so I swapped this for 9 Deads at 275, 15 BE, 21 GHDSU. A complete different stimulus, and holy cow was it a good one.

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Joey Arnold
February 6th, 2019 at 11:00 pm
Commented on: 190206

18:15 RX


3:50 rows, ub ghdsu


Slow controlled hip ext. good wod

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Stacey Thompkins
February 6th, 2019 at 10:43 pm
Commented on: 190206

M/44/6'2"/185


Rx'd

23:14

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Reymond Kiddoo
February 6th, 2019 at 10:07 pm
Commented on: 190206

24:57 rx

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Shane Azizi
February 6th, 2019 at 10:06 pm
Commented on: 190206

20:03 Rx

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Christopher Jacobs
February 6th, 2019 at 10:06 pm
Commented on: 190206

19:23 RX'd

I have been needing work on rowing for a while so its been good to have it in the programming as much as we have.

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David Peterson
February 6th, 2019 at 9:21 pm
Commented on: 190206

20:14 RX

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Clint Beavers
February 6th, 2019 at 9:20 pm
Commented on: 190206

15:00 Rx’d

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Jason Sieber
February 6th, 2019 at 9:06 pm
Commented on: 190206

20.00 scaled last 15 ghd into reg sit ups

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Gordon Lee
February 6th, 2019 at 8:56 pm
Commented on: 190206

3 rft

1000m row

15 back/hip extensions

21 incline sit ups


24:05

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Shari Zingg
February 6th, 2019 at 8:44 pm
Commented on: 190206

26:23

No GHD. Scaled supermans and ab mat sit ups.

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Christopher Baker
February 6th, 2019 at 8:37 pm
Commented on: 190206

15:35

Lunch break...scaled it down for time constraints.

3 rds of row 750m

15 hip extensions

15 ghd sit ups


Row was a 1:44-46/500m pace for all 3 rows

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Tj Cantu
February 6th, 2019 at 8:26 pm
Commented on: 190206

29:00 RX


Lost some time because the rower and the GHD machines are on the opposite sides of my globo gym.

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Tom Perry
February 6th, 2019 at 7:48 pm
Commented on: 190206

57 / 171


Replaced shoulder is acting up so no pulling or pushing with arm. Subbed 1.35mi bike for each row. Bikes were 4:01, 4:20, and 4:15 which is probably seconds more than the rows would have been. I think it was a good sub for me.


17:28

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Erin Agres
February 6th, 2019 at 7:42 pm
Commented on: Understanding CrossFit

One of my favorite articles! I'm loving these "From the archives" posts.

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Eric Love
February 20th, 2019 at 1:37 am

Agreed!

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Tomi Krznar
February 6th, 2019 at 7:35 pm
Commented on: 190206

3 x

4 min bike ergo

15 ball bext + su


16:30


scullcrushers 10 x 30, 8 x 40, 6 x 45, 5 x 50 kg

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Tripp Starling
February 6th, 2019 at 7:33 pm
Commented on: 190206

3 RFT:

800m run

9 35# Jefferson curl

9 75# seated good morning

18 med ball sit up


23:49

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Romain Grelier
February 6th, 2019 at 6:56 pm
Commented on: 190206

17:45

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Jasper van der Vliet
February 6th, 2019 at 6:56 pm
Commented on: 190206

18.01

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Noor Greene
February 6th, 2019 at 6:46 pm
Commented on: 190206

17:44. hip extensions.

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Eric Love
February 6th, 2019 at 6:31 pm
Commented on: 190206

18:05rx

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Matthew Moran
February 6th, 2019 at 6:14 pm
Commented on: 190206

Playground variant.

3 rft

800m run

15 hip back ext on parallel bars

21 parallel bar sit-ups

17:04

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Chris Long
February 6th, 2019 at 6:07 pm
Commented on: 190206

18 min

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Nathan Michael King
February 6th, 2019 at 6:06 pm
Commented on: 190206

22:22 Rx

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Sebastien Fitzpatrick
February 6th, 2019 at 5:23 pm
Commented on: 190206

18:58 Rx


Those Hip/Back Extension start to burn on like rep 7. I took a quick two deep breath break at rep 12 each round. I was able to do the GHD Sit-ups unbroken, which for me is incredible. I again credit the l-sit holds.

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Nathan Grandon
February 6th, 2019 at 5:22 pm
Commented on: 190206

Finished in 22:29. Harder than I thought but I'm glad for it because the lower back is very important to the major lifts I do.

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John Clarke
February 6th, 2019 at 5:03 pm
Commented on: 190206

3 rounds for time:


1,000 meter row

15 Back Extension

21 Hollow Body Rock


17:58


Rows 3:46, 3:45, 3:47

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Nicole Deaver
February 6th, 2019 at 4:41 pm
Commented on: 190206

24:49


No GHD & rower strap pulled off the wheel in the 1st round so subbed in 5 mins on the bike(broken monitor). I usually do standing good mornings but read the sub of seated & have never tried so did those.


3rds

5min bike

15 seated Good Mornings (45#)

21 sit-ups over punching bag with feet anchored


Now time to go work on fixing the rower.

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Rajat Samanta
February 6th, 2019 at 4:41 pm
Commented on: 190206

17min RX.

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Richie Williams
February 6th, 2019 at 4:16 pm
Commented on: 190206

Did Sundays WOD due to lack of Equipment.

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Wesley Martin
February 6th, 2019 at 3:56 pm
Commented on: 190206

32:40... each round added a 250 jump rope.. just a lil extra burn. Everything else Rx

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Brandon McCombs
February 6th, 2019 at 3:31 pm
Commented on: 190206

Great workout!


Scaled:

3 rounds for time of:

1,000-meter row

15 Good mornings 45#

21 Weighted medball situps 20#


19:33 35M, 69kg

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Patrick Doyle
February 6th, 2019 at 3:17 pm
Commented on: 190206

3 Rounds 4 Time

1K Row L7@3:59,L8@3:57,L10@3:58...row times are improving !!

15 HipExt Slow

21 GHD full range Sit ups

21:27 Great WOD

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Eric Mathias
February 6th, 2019 at 3:12 pm
Commented on: 190206

19:48 - 38M, 85kg

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Eric Mathias
February 6th, 2019 at 3:14 pm

Oops, I did 15 hip extensions and 21 GHD sit ups. I misread the instructions. Only on going back now did I see that I did too many. Still awesome.

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Alessandro Lugari
February 6th, 2019 at 2:57 pm
Commented on: 190206

18:56 rx!

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Kisa Tiller
February 6th, 2019 at 2:50 pm
Commented on: 190206

Didn’t have time/energy for full Rx, diet hasn’t been super on point lately so I’m underfueled. Fiancí© is starting to get really sick.


500-meter row

15 hip-back extensions (no momentum)

21 GHD sit-ups (half bosu)

17:16


Fiancí© 15:54

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Michael Arko
February 6th, 2019 at 2:48 pm
Commented on: 190206

Subbed 40 calories on elliptical trainer for 1000m row: 23:04

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Maher Alsayid
February 6th, 2019 at 2:41 pm
Commented on: 190206

No row i did assault bike


Assault bike 4 minutes 1500m

15 back extension, i didn't understand the no momentum part

21 GHD sit-ups

Time 20:50 minutes

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Hendrik Bünzen
February 6th, 2019 at 2:35 pm
Commented on: 190206

21:57 rx’d

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Chris Sinagoga
February 6th, 2019 at 2:30 pm
Commented on: 190206

Champions Club Scaling Notes


Lost on a half court buzzer beater last night, and figured I'd sleep on it before writing this so I'd be in a better mood. (I wrote the GHD thing a while ago). Sorry for the lateness.


STIMULUS: Another in the theme for the year dealing with having a slow, “strength” segment mixed in with an endurance segment within each round. I am wondering if all the rowing is being considerate of the cold-weather people, or if it has to do with Coach’s old saying about the C2 bringing even the best athletes to tears (probably butchered the saying). I wouldn’t necessarily call this “Just a Workout” because I think, as opposed to the row/Cindy one, it would be good to hit the row at a pace faster than what you’re comfortable with. At least for the first round. Then use that fatigue to test your form. Midline stability is simply the ability to control your midline in any situation in any movement. So as you’re gasping for air and your legs are screaming at you, can you control every inch of the spine on the hip/back extension? Then can you keep it still in the opposite orientation with the GHD sit-up? Oh you can? Sweet! Now do it two more times.


GROUP: See the above post for notes on the multi-person GHD we built. The hip/back extensions are something I like to procrastinate on having our athletes do. The thing I value above almost anything is an athlete who I can turn my back on while they’re deadlifting and know their spine won’t change. this takes years to develop for some people and it needs to be reinforced any time we get a chance. When the back/hip extensions come up, I like to do just hip extensions for about 95% of the gym. I’m sure I’m missing out, but that’s my goal. I think our training should be movement-based, meaning we prioritize developing movement patterns over developing musculature. So I would think hip extension before hip/back extension. I’d also like to spend more time on running technique here (or rowing, if you have enough rowers) than I normally would.


WARMUP:

Hip extensions — knock this technique out of the way here to save time for row/run tech later

GHD sit-up — same

Running jump rope — running prep or just good for warming up

Pistol (or lunge) — foot/hip prep for running, or just good to practice

L-sit — because they seem to be important


KEY MATCHUP: the first 200-meters of the row/run vs. the last 21 GHD sit-up reps


SCALING THIS WELL WILL CAUSE ME TO: be out of breath going into the hip/back extensions


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Fast run/row sucks. For quality movements make it a little better.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Not much to scale in terms of weight/reps, but 15 hip/back extensions sound a lot easier than they will be.

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yuya shimazu
February 6th, 2019 at 2:29 pm
Commented on: 190206

19min58s!rx

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Steven Thunander
February 6th, 2019 at 2:08 pm
Commented on: 190206

Globo scale: if you have a GHD, do this as RXed or scale appropriately per other posts . If not, it's time to get creative. For GHD situps, use 2 dumbbells, a couple of flat weight plates, and a bench. Put the plates under the bench to raise it higher; slip your feet under the dbs, and have your butt on the bench, with your body perpendicular to the bench. Now do a full situp. If that doesn't work, do weighted abmat situps. For the hip-back extensions, a Roman chair or back extension device will work. If this,is not available, do 2/1 empty barbell good mornings and 1/1 controlled Russian kettlebell swings (moderate).

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Steven Thunander
February 6th, 2019 at 2:10 pm

Row sub 800m run, 800m treadmill run at moderate grade, 4 min of assault bike, bike erg, or aerodyne.

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David Mitchell
February 6th, 2019 at 2:01 pm
Commented on: 190206

Today’s workout

3 rounds for time

1,000 meter row

15 ghd back extensions (slow and controlled)

21 ghd sit-ups



29:28

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Gabe Bird
February 6th, 2019 at 1:45 pm
Commented on: 190206

25:21

1000m

12 Jefferson curls

12 seated goodmornings

21 abmat crunches

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Lisa Stanley
February 6th, 2019 at 1:26 pm
Commented on: 190206

Modified to 1k row, 10 hip back ext and 15 GHD sit ups. 23:50

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Ryan Doherty
February 6th, 2019 at 1:09 pm
Commented on: 190206

19:11 RX

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Mike Andridge
February 6th, 2019 at 12:02 pm
Commented on: 190206

Scaled to GHD to parallel

else as rx

24:56

includes +or- 2 min going from rower in basement to GHD in garage (full disclosure, I was in no hurry to get to either of them:)

m/48/175

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Dave DeCoste
February 6th, 2019 at 11:56 am
Commented on: 190206

19:26 Rx

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jeff pugel
February 6th, 2019 at 11:38 am
Commented on: 190206

44/M/230lbs. 26:33. 12x3 45 lbs seated good mornings, 12x3 50 lbs jefferson curls, and 3x21 situps in lieu of GDH stuff as my rec center doesnt have that machine.

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Vincent Dahlqvist
February 6th, 2019 at 7:05 am
Commented on: 190206

21 min, scaled GHD sit-ups to incline sit-ups

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John Rossetti
February 6th, 2019 at 3:40 am
Commented on: 190206

Are decline sit ups a good substitute for GDH sit-ups? I don’t have access to a GDH apparatus.

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Chris Sinagoga
February 6th, 2019 at 4:24 am

Hey John, I'd go with an L-sit or strict knees to elbows

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Dalius Budvytis
February 6th, 2019 at 3:38 am
Commented on: 190206

21:45

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Katina Thornton
February 6th, 2019 at 2:36 am
Commented on: Fructose Ingestion Acutely Elevates Blood Pressure in Healthy Young Humans

While it is true that fructose has a low glycemic index and does not cause an insulin spike. Fructose specifically will lead to fatty liver, insulin resistance and type 2 diabetes.

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Sean Rockett
February 6th, 2019 at 12:21 pm

Would love to see long term study in this one.

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Chris Sinagoga
February 6th, 2019 at 2:33 am
Commented on: 190206

A GHD SOLUTION FOR AFFILIATE OWNERS AND GHD-LESS GARAGE GYM DWELLERS


I kinda wanted to wait to do a post on this until the right workout, and I figured this was as good as it would get. In 2014 a teen from our gym (one of those robotics/nerd-types who also happened to drink a lot of whole milk as a kid) designed and built a 10-person, double-sided GHD machine out of wood. It was during that winter string where every single workout seemed to have GHD sit-ups or hip extensions in them, and I was getting so freaking annoyed with having to do med-ball sit-ups, or regular sit-ups, or whatever. So I came to him (Ryan) with the idea and he made it happen. It has been a lifesaver ever since and allows us to do any rep scheme of GHDs in workouts without thinking twice. I attached a picture and video below, both links are w/f safe.


http://championsclub.squarespace.com/photos/august-18-daily-wods/21727195

https://youtu.be/_uN6rKwtQeU?t=1m47s


I am about as useful as the rest periods in Tabata push-ups when it comes to building things and using tools (better to have it than not, but not useless after a certain point), so I wish I could give you better instructions. But here’s some basic dimensions:


Base — 8ft. wide x 6’7” feet long

Benches — 10ft. long, 3’3” off the ground

Shorter side — 2’8” from middle of bench to foot board

Taller side — 3’0” from middle of bench to foot board

Foam — 6” thick, pretty sturdy, costs way more than foam should cost


The overall cost of this was $430. The freaking foam was like 300 of it. But anyway, this is a big space saver and also opened so many more opportunities once it was finished. Doing GHD stuff in a warmup is way different than doing it in a workout. Getting in and out can be tricky in big groups, and this one is not individually adjustable (though Ryan did design one that is), but our peeps are used to it and I just wanted to share it with you folks.

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Mike Andridge
February 6th, 2019 at 12:05 pm

That "garage gym" ghd is awesome! Sell that design to Rogue--kid would make some good $$ I'll bet we'll see that "10 person ghd" soon from someone.

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Ryan Doherty
February 6th, 2019 at 1:13 pm

That’s really cool!

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Chris Sinagoga
February 6th, 2019 at 2:24 pm

Mike, we tried when we first did it - Ryan made a metal design that was kind of like the Infinity Rig where you could keep adding on segments and such. They said it was too complicated to ship and manufacture on a large scale.


We made two more half models that we bolted to the wall and floor for two local high schools. Both of them ended up not using them much and turned them into football sleds haha.

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Nicole Deaver
February 6th, 2019 at 4:52 pm

That is awesome! I obviously don’t need a 10 person one in my garage but maybe even a double one would be great. Good to know it can be done.

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Eric O'Connor
February 6th, 2019 at 1:57 am
Commented on: 190206

Here are some thoughts on scaling this workout:


Rowing- Similar to the workout from last Friday, I will have most of my athletes complete the full distance. In some circumstances, I’ll use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round. For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.


Back-hip extensions- If you have never seen or executed this movement before, here is a video with a demonstration and primary points of performance: https://www.youtube.com/watch?v=QdCzafAXJhY. Do not sacrifice quality for speed on this movement. This exercise is very demanding when done correctly and most of my athletes will need to scale the movement or reduce the reps. For athletes that need to scale, but have some experience, I will most likely scale to a GHD back extension https://www.youtube.com/watch?v=xMyFXMZ6Ch0. I will have them focus on a controlled movement and proper execution on flexing and extending the trunk, correctly. For new athletes, I will likely have them perform a GHD hip extension https://www.youtube.com/watch?v=7X075Hrl5lE. I will have them perform this in a controlled fashion with the primary focus being on flexing and extending at the hip while keeping the trunk static.

As a general guideline, if an athlete can perform 25 consecutive and controlled hip extensions, I will have them attempt back extensions today. If an athlete has the capacity to perform 25 hip extensions and 25 consecutive and controlled back extensions, I may have them attempt the back-hip extension today. I will scale the reps on an individual basis if needed.


GHD Sit-ups- Although I consider the volume of this movement to be reasonable due to a long duration between efforts, I will still take a cautious approach. Most people do not have a lot of exposure to this exercise and a factor I will be mindful of is how the other movements will impact performance on the GHD sit-up. Here’s a quick video for proper execution of the movement: https://www.youtube.com/watch?v=1pbZ8mX2D1U. For athletes that have experience with this movement and have demonstrated capacity to complete more than 25 reps consecutively, I may have them perform the workout as prescribed. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Some may need a reduction in reps and potentially range of motion. This will be done on an individual basis.

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Juan Acevedo
February 6th, 2019 at 1:53 am
Commented on: 190206

Intended Stimulus

.

This is a long effort. It will put great demands on both your aerobic and anaerobic capacity. It is a beautifully designed core workout that will work flexion/extension in the back and hips in both a slow and controlled way and using power. Keep in mind that the hip-back extensions are meant to be "strict", so even though this is still for time, prioritize control over speed. Athletes with access to a GHD machine should choose a number of reps that allows them to go unbroken or with at most one break on the GHD. Athletes new to a GHD should choose modifications and avoid this apparatus. These athletes should use any post-workout time to familiarize themselves with the GHD, and start building their capacity with it.

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OPTION 1

3 rounds for time of:

1,000-meter row

12 hip-back extensions (no momentum)

15 GHD sit-ups


or


3 rounds for time of:

1,000-meter row

12 Jefferson curls @45lbs

12 seated good mornings @95lbs

21 AbMat sit-ups

.

OPTION 2


3 rounds for time of:

800-meter row

9 Jefferson curls @35lbs

9 seated good mornings @75lbs

18 AbMat sit-ups


Check @dotcomscaled on Instagram for a video on a Jefferson Curl

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