CrossFit | 190219
Tuesday

190219

Workout of the Day

112

3 rounds for time of:

21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees

Post time to comments.

At-Home Workout

7
BobsWifeSitUp

Hinging hip, sit-up, burpee

Watch

"Studies that fail to find a positive result are often filed away, never to see the light of day, which leads to a publication bias that compromises the credibility of scientific literature. An analysis now suggests that registering and peer-reviewing study protocols before research is conducted could improve this ‘file-drawer problem,’ and help to correct the existing publication bias towards positive findings."

Read the article First Analysis of "Pre-Registered" Studies Shows Sharp Rise in Null Findings

Comments on 190219

137 Comments

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Matthieu Dubreucq
November 26th, 2019 at 7:57 pm
Commented on: First Analysis of "Pre-Registered" Studies Shows Sharp Rise in Null Findings

Not registering the study is the same as "doing" the open but not registering for it. You are simply not accountable and very likely to not give your score if it is not what you wanted.

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William Ma
June 28th, 2019 at 9:03 pm
Commented on: 190219

23:46 (back extensions, regular sit-ups, regular burpees, inverted burpees)

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Nate Gordon
April 8th, 2019 at 9:38 pm
Commented on: 190219

22:51

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Kury Akin
March 20th, 2019 at 2:44 pm
Commented on: 190219

27:43 sub 3R of 15 Jefferson curls @20kg, 15 good mornings @45kg, 25 abmat situps, 21 standing burpees (bust knee), 21 inverted burpees.

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John Doody
March 19th, 2019 at 6:16 pm
Commented on: 190219

30:29. Used a bench and abmat for back extensions and GHD sit-ups. Wanted to quit during first set of inverted burpees.

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Pyer-Hugh Dion
March 15th, 2019 at 5:56 pm
Commented on: 190219

No GHD so:

21 stiff leg deadlift

21 ab well

21 Burpees

10 inverted Burpees

15:30

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Jeff Chalfant
March 12th, 2019 at 7:35 pm
Commented on: 190219

28:59 rx’d but stepped down on burpees because of my bum toe. Broke all hip back extensions into 3 sets. All ghd sit-ups unbroken. Burpees slow but unbroken. Inverted burpees in sets of 7 using candlestick to squat to normal kick to handstand against wall. (No added kips or presses to handstand)

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Jeff Chalfant
March 12th, 2019 at 7:37 pm

Still have a cough and some sinus junk so tried not to get too out of breath on this one.

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Jeff Chalfant
March 12th, 2019 at 7:56 pm

Also no warmup today...

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Manchild Manchild
March 11th, 2019 at 4:54 pm
Commented on: 190219

did 1/2, and subbed pull-ups & KTEs for extensions & sit-ups


14:43

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John Campion
March 4th, 2019 at 4:09 pm
Commented on: 190219

Back extension (not GHD) "machine" for hip-back extensions

Ab-mats for situps

Rest rx

20:43

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Hank McKibban
March 3rd, 2019 at 8:28 pm
Commented on: 190219

23:52 rx

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Sam Pat
March 2nd, 2019 at 11:50 pm
Commented on: 190219

7 hip/back extensions

21 GHD situps


10 burpees over the bar

10 regular burpees

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Michael St.Thomas
March 1st, 2019 at 1:46 am
Commented on: At-Home Workout

Thank you guys so much for doing these videos! I share them regularly with my parents. :)

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Enib Okun
March 1st, 2019 at 10:15 am


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Francisco Alférez
February 28th, 2019 at 12:09 pm
Commented on: 190219

1 round for time of:


21 hip-back extensions

21 GHD sit-ups

21 burpees over the bar

10 inverted burpees


TIME: 11'07"

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Morgan Greene
February 27th, 2019 at 8:02 pm
Commented on: 190219

scaled to 10 inverted burpees each round: 16:45

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Sarah Dallos
February 26th, 2019 at 9:58 pm
Commented on: At-Home Workout

Absolutely amazing, Crossfit. The aging world as we know it will be forever changed. My goal is to continually spread the word!

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Enib Okun
March 1st, 2019 at 10:14 am


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Chris Meldrum
February 26th, 2019 at 2:29 pm
Commented on: 190219

As rx’d, 21:40.


Tried to keep the hip-back extensions slow and well controlled. Unbroken GHDs. Tried to push the burpees, but had a couple breaks in there. Did inverted burpees freestanding — not sure why I never tried that before, makes more sense really. They were the slowest part.


45m/5'10"/180

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Nathan Bynum
February 22nd, 2019 at 8:50 pm
Commented on: 190219

Scaled to 3 rounds for time:

15 hip-back extensions

15 sit-ups

15 burpees over the bar

15 inverted burpees

20:42

Male / 39 / 6' / 194lbs

Completed on 2/21/2019

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Ashish Choudhary
February 22nd, 2019 at 10:21 am
Commented on: 190219

M-23 years - 183cm - 92kg 25:50

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Chad Darbonne
February 21st, 2019 at 10:00 pm
Commented on: Seafood Paella With Cauliflower Rice

Hey this is great but am i missing the recipe? i just see the ingredients,, ?? thanks

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Enib Okun
March 1st, 2019 at 10:16 am


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Dmitry Zolotyh
February 21st, 2019 at 7:43 pm
Commented on: 190219

28:07 Rx

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Jesse Montagnino
February 21st, 2019 at 7:51 am
Commented on: 190219

Scaled to 21-15-9

17:11


D

Same scale, but the to parallel.


19:00

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Randy Sigman
February 21st, 2019 at 6:19 am
Commented on: 190219

24:34

21 back extension

21 ab mat sit-ups

21 burpees over bar

7 inverted burpees (first time doing)it was rough!

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Phill Kiddoo
February 21st, 2019 at 3:46 am
Commented on: 190219

25:17 rxd

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Byron Hills
February 21st, 2019 at 3:41 am
Commented on: 190219

35:28 Rx

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Brian Rosenbaum
February 20th, 2019 at 10:33 pm
Commented on: 190219

M/56/6’2”/178

27:27

GHD is gone from gym, so used subs:

GHD SU - 2 rounds of Janda sit ups, one round of wheel rollouts

Back ext - sub deadlifts @75#

Otherwise As Rx’d

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Brian Rosenbaum
February 20th, 2019 at 10:34 pm

Super fun BTW!

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Keri Mucha
February 20th, 2019 at 9:00 pm
Commented on: Seafood Paella With Cauliflower Rice

I LOVE Paella. Never once thought to make it with cauliflower rice though. Great idea!

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Enib Okun
March 1st, 2019 at 10:16 am


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Enib Okun
March 1st, 2019 at 10:17 am


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Coastie Nick
February 20th, 2019 at 8:51 pm
Commented on: 190219

24:04 Rx’d

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Scott MacArthur
February 20th, 2019 at 7:20 pm
Commented on: 190219

22:30, did only 10 on the inverted burpees just from ground up to feet.

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Blake Hoopes
February 20th, 2019 at 5:48 pm
Commented on: 190219

24:25 rx

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Michael Simpson
February 20th, 2019 at 4:43 pm
Commented on: 190219

33:34


Ouch. Burpees, and inverted burpees, are harsh. Great for my cardio, but I'm not good with them.

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Jeffrey Howard
February 20th, 2019 at 4:42 pm
Commented on: 190219

25:10, first time in a while I was able to use a GHD for a workout. H-B Ext. were most the difficult, then Invert. Burpees.

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Patrick Doyle
February 20th, 2019 at 2:47 pm
Commented on: 190219

RX'd 20:42

those inverted burpees will make you work !!

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Tyler Howard
February 20th, 2019 at 2:38 pm
Commented on: 190219

M/25/5'9"/160#


22:39 Rx

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Joseph Fox
February 20th, 2019 at 1:39 pm
Commented on: 190219


Sort of combined yesterday and today’s WOD and

scaled as:

3 rounds for quality of:

12 thrusters (95lbs)

6 strict pull-ups

12 hip back extensions

12 GHD sit-ups

6 strict pull-ups

12 burpees over bar

12 inverted burpees


New to inverted burpees. They kicked my ass.

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Viktor Wachtler
February 20th, 2019 at 1:30 pm
Commented on: 190219

Subbed:

Hip-back extensions over paralell gymnastic bars

Sit-ups over a bench

Normal burpees

Inverted burpees

18:30

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CURTIS PARKER
February 20th, 2019 at 11:05 am
Commented on: 190219

18:54


But man was it ugly. First time doing inverted burpees, so I did 10 each round. My lower back was killing me on the ghd sit-ups. I’m at a normal gym so had to modify a bench. Didn’t work out well.

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yuya shimazu
February 20th, 2019 at 9:48 am
Commented on: 190219

19min03s

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Rob Johnson
February 20th, 2019 at 9:21 am
Commented on: 190219

15:34

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Thomas Eichholzer
February 20th, 2019 at 9:14 am
Commented on: 190219

Done at home with kids and dog (wonder how people like Josh Bridges train their dog to move out of the way...), so not timed


3rds

21 supermans

21 ab-mat-situps

10 burpees over a ligne

10 inverted burpees


2notes on inverted burpees; 1. did them against a wall but almost never touched the wall. I seem to have more balance when I come out of the move then with a ordinary kick-up. 2. lower back started to hurt towards the end and in the rolling part... guess gotta do more hollow body rocks for a better rounding of the back

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Jakob Vadset
February 20th, 2019 at 8:31 am
Commented on: 190219

24:55 =)

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Max Black
February 20th, 2019 at 7:08 am
Commented on: 190219

24:01

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Lowell Tyler
February 20th, 2019 at 5:50 am
Commented on: 190219

31:32 rxd. Burpees kill me. Inverteds taxing. Speed fairly close all rds. Tho bar over burpees slowed significantly each Rd. Inverteds speed up. 54 6' 225#

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Jesus Carlos Rocha
February 20th, 2019 at 5:20 am
Commented on: 190219

25:21 min Rx

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Armando Flores
February 20th, 2019 at 5:01 am
Commented on: 190219

24:27 RX

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Jacob Cram
February 20th, 2019 at 4:53 am
Commented on: 190219

28:13 Rx

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Clarke Read
February 20th, 2019 at 3:50 am
Commented on: First Analysis of "Pre-Registered" Studies Shows Sharp Rise in Null Findings

"Registered Reports", quoting the article's definition below, are a huge step forward for multiple reasons:


---

In a registered report, researchers submit a study protocol to a journal before a study begins. If this passes peer review, the journal provisionally commits to publishing a paper when the study is completed, regardless of the results.

---


First, the results of this analysis should be seen in a positive light. We've known about the 'file-drawer problem' for years - this isn't showing us that it exists, it's showing that pre-registration is having the intended effect of ensuring the published literature more accurately represents the experimental data that has been gathered.


But if I can be optimistic for a moment, there's a broader potential benefit here. By forcing publication decisions to be made based on the study protocol and team, rather than the outcomes, we are prioritizing science by the potency of the questions it is trying to answer, and the sophistication with which it is trying to answer them, NOT by how impressive the results of a study happened to be. It will likely take years for pre-registration to become culturally ingrained, but by shifting the focus back to sound investigation of meaningful questions, we may solve some of the other issues plaguing academic research at the same time.

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Tripp Starling
February 20th, 2019 at 3:16 am
Commented on: 190219

21 45# good morning

21 AB mat sit ups

21 burpees over the bar

21 inverted burpees


3 rounds in 24:36


Inverted burpees got me good

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Krista Cooper
February 20th, 2019 at 3:11 am
Commented on: 190219

19:00 Inter.

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Js Smith
February 20th, 2019 at 2:44 am
Commented on: 190219

Hit my head and let a buddy talk me into a 1/2 marathon in April. What was I thinking??? Be subbing some WODs for run training.

Lunchtime sprints; 6 rounds of 30 seconds. Ouch! Cold air was killer.

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Nathan Michael King
February 20th, 2019 at 1:04 am
Commented on: 190219

28:56 Rx

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Michael Bishop
February 20th, 2019 at 12:45 am
Commented on: 190219

Scaled the inverted burpees to 11 each round and scaled the bar burpees to 11 on the last round


18:55

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Paul DesRoches II
February 20th, 2019 at 12:25 am
Commented on: 190219

M/41/185/5'10"

21:09 RX

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Stacey Carpenter
February 19th, 2019 at 11:59 pm
Commented on: 190219

24:21

75# 21 Good morning

21 situps on a box weighted feet

21 OTB Burpees

21 Inverted burpee

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Sebastien Fitzpatrick
February 19th, 2019 at 11:49 pm
Commented on: 190219

27:10 Rx


I was in a hurry and did this with no warm-up.

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Romain Grelier
February 19th, 2019 at 11:32 pm
Commented on: 190219

RX 18:19

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Mike Andridge
February 19th, 2019 at 10:42 pm
Commented on: 190219

Crossfit Forgiven

emom 10 min 2 squat cleans

145 x 5

165

175 F

145 x 3

then

21-15-9

pwr snatch 75#

abmat sit ups

right into

9-15-21

ohs 75#

knee to chest

17:29

m/49/175

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Brian Anderson
February 19th, 2019 at 10:40 pm
Commented on: 190219

Inverted burpees in a WOD might be the hardest thing that looks easy going. And they’re not high difficulty per se, rather they require and test fitness.


Work Gym (No GHD) Sub sit-ups & empty barbell good mornings.


24:42

M-42-69-170#

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Jacob Daniel
February 19th, 2019 at 10:38 pm
Commented on: 190219

RX: 18:25

Thought I was gonna throw up for real. Layer in the floor for a good 5 mins after this one. Drenched, sucking wind, and pretty dizzy/ light headed. Wasn’t sure if this was from pure exertion or the constant upside down/right side up movements. Anybody else dizzy after?

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Joseph Fox
February 20th, 2019 at 1:43 pm

Yes. Same reaction.

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Jacob Daniel
February 19th, 2019 at 10:38 pm
Commented on: 190219

RX: 18:25

Thought I was gonna throw up for real. Layer in the floor for a good 5 mins after this one. Drenched, sucking wind, and pretty dizzy/ light headed. Wasn’t sure if this was from pure exertion or the constant upside down/right side up movements. Anybody else dizzy after?

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Reymond Kiddoo
February 19th, 2019 at 10:03 pm
Commented on: 190219

19:47 (no inverted burps)

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jeff pugel
February 19th, 2019 at 9:30 pm
Commented on: 190219

44/M/230. 20:04. omitted inverted burpees though due to limitations of physics. incline situps in lieu of GHD as rec center doesnt have one. others as prescribed.

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Grzes Bo
February 19th, 2019 at 9:30 pm
Commented on: 190219

22:55s

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Alvin Valdez
February 19th, 2019 at 9:08 pm
Commented on: 190219

M/47/5'9"/172lbs

Rx'd 20:04

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Hendrik Bünzen
February 19th, 2019 at 9:07 pm
Commented on: 190219

27:35 rx’d

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Nicole Deaver
February 19th, 2019 at 9:04 pm
Commented on: 190219

22:54 Rx-ish 🤣

No Ghd so subbed:

3 rds

21 Good Mornings (45#)

21 Sit-ups over bench with feet anchored

21 Burpees over bar

21 Inverted burpees


Is it just me or are the inverted burpees kinda fun in a weird way? 🤷🏻‍♀️

I think I’m going to have my boys do them they will love them.

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Lisa Stanley
February 19th, 2019 at 8:55 pm
Commented on: 190219

Scaled to 15s instead of 21. Died inside. 28:07

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Lisa Stanley
February 19th, 2019 at 8:58 pm

Did not kick to handstand in inv burpees.

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Aj Dechene
February 19th, 2019 at 8:52 pm
Commented on: Seafood Paella With Cauliflower Rice

Great recipes guys!!! You guys are great!

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Michael Kouromichelakis
February 19th, 2019 at 8:27 pm
Commented on: 190219

Hallo from Greece. 33 year old . I'm on crossfit community since 2015. 19:17 rx my time !! Wonderful workout!!

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Mark Yates
February 19th, 2019 at 8:26 pm
Commented on: 190219

about 38 minutes. I scaled significantly: 3 rounds - the GHD were hanging off a bench with my feet holding me on, 21 reps, used a back extension bench 21 reps, normal burpees over a short box 21 reps, inverted burpees 21 reps, 15 reps, 15 reps.

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Adrian Aguilar
February 19th, 2019 at 8:22 pm
Commented on: 190219

M/33/5'10"/185#


27:59 RX


This one was BRUTAL. Dealing with torn intercostals from a fall last week so that made it even more uncomfortable. That being said, they didn't slow me down that much. This thing just beat the hell out of me.

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Yura Gorbach
February 19th, 2019 at 8:20 pm
Commented on: 190219

29:42 min

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Marlies Severyn
February 19th, 2019 at 7:48 pm
Commented on: 190219

I scaled this one hard. I usually do a few reps of each movement in the order prescribed as a prep, and this one was gonna be pukie - inverted burpees were a no-go. Modified as per below:


E3MOM for 18 mins -

10 back extensions / 10 (BF)AMSU / 10 Burpee over bar (increased reps to 13 on the last round to get the 63 total reps per movement in)

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Alex Pham
February 19th, 2019 at 7:02 pm
Commented on: 190219

40 min

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Sean Whiting
February 19th, 2019 at 6:43 pm
Commented on: 190219

Didn’t time the workout but all reps performed Rx

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Cy Azizi
February 19th, 2019 at 5:29 pm
Commented on: 190219

27:32

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Mohamed Mounir
February 19th, 2019 at 5:21 pm
Commented on: 190219

Man

41

Rx

24:12

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Shane Azizi
February 19th, 2019 at 5:02 pm
Commented on: 190219

34:14 Rx

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Rebecca Cunningham Rose
February 19th, 2019 at 4:53 pm
Commented on: 190219

31:50

No GHD... Subbed for good mornings and sit ups from end of bench

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Stacey Thompkins
February 19th, 2019 at 4:00 pm
Commented on: 190219

M/44/6'2"/185#


Rx'd

27:19

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Ron Howard
February 19th, 2019 at 3:55 pm
Commented on: Seafood Paella With Cauliflower Rice

It would be great if you could include nutrition and zone block information with these recipes!

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Chad Darbonne
February 21st, 2019 at 10:01 pm

hey Ron,, i just see the ingredients.. where is the recipe? I saw something the other day that looked pretty simple but didn't see the recipe, or is the video good enough to go off of to cook these.. ?

thnaks

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Enib Okun
March 1st, 2019 at 10:16 am


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Max Finkbeiner
February 19th, 2019 at 3:47 pm
Commented on: 190219

13:25

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Ryan Hunter
February 19th, 2019 at 3:42 pm
Commented on: 190219

post chemo wood.


12 good morning

12 situps

12 hand release pushups

12 tricep pull downs


10:20min

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Chris Sinagoga
February 19th, 2019 at 3:48 pm

Nice work Ryan! Did you do multiple rounds?

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Brian Anderson
February 19th, 2019 at 8:36 pm

#fistbump

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Lowell Tyler
February 20th, 2019 at 5:45 am

Stay strong and do something anything everyday. I was there four yrs ago. Five minutes on treadmill. Ten pushups anything to prove chemo didn't control me. It is a process. My cardio will never be what it was due to leg neuropathy but my strength is back 100 percent and Oly lifts better due to concentration without proprioception from knee down. You'll come out different but better. Stay the course.

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Randy Long
February 19th, 2019 at 3:25 pm
Commented on: 190219

Rx but limited to two rounds due to time constraints. 23:40

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Eric Love
February 19th, 2019 at 3:19 pm
Commented on: 190219

20:48rx

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Amanda Baity
February 19th, 2019 at 3:09 pm
Commented on: 190219

26:17 –– Did this at a normal gym and people were so confused by the inverted burpees, but as a previous gymnast I loved them!

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David Mitchell
February 19th, 2019 at 3:07 pm
Commented on: 190219

39:28 RX


Slow and controlled hip/back extensions.

Inverted burpees was interesting... no wall

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Rajat Samanta
February 19th, 2019 at 2:49 pm
Commented on: 190219

3 rounds = 22min & 8sec. RX.

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Jim Rix
February 19th, 2019 at 2:48 pm
Commented on: 190219

3 rounds of 15s

19:45

Then a short jog with the dog.

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Laercio vale
February 19th, 2019 at 2:44 pm
Commented on: 190219

Estou comecando! Estou morto! Mas espero melhorar

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Michael Arko
February 19th, 2019 at 2:40 pm
Commented on: 190219

Inverted burpees: I was not able to stand up cleanly out of the roll so I counted each attempt as valid. Those took a long time. When I finished I thought the clock was broken: 34:25.

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Casen Velasquez
February 19th, 2019 at 1:59 pm
Commented on: 190219

RX 25:48

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John Clarke
February 19th, 2019 at 1:53 pm
Commented on: 190219

Globo Mod, 3 RFT:


21 weighted good mornings

21 hollow body rocks

21 burpees

21 inverted burpees


23:35. Chris, I took your suggestion and did without music. Good call.

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Chris Sinagoga
February 19th, 2019 at 2:43 pm

Nice work John. You found space to do inverted burpees at a Globo Gym? That probably drew some weird looks.

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John Clarke
February 19th, 2019 at 3:29 pm

There's a random support beam not really around anything else AND that has scuff marks where feet in a handstand would be so I'm not the only one!

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Chris Sinagoga
February 19th, 2019 at 3:49 pm

You sure those aren't your scuff marks? Haha.


Either way, keep up the good work my man!

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Kevin Groh
February 19th, 2019 at 1:19 pm
Commented on: 190219

Been following .com for 1.5 years now. Figured I’d start posting rather than lurking.


32:29 Rx

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Jim Rix
February 19th, 2019 at 2:49 pm

Welcome in the front door, Kevin. All are welcome.

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Brian Anderson
February 19th, 2019 at 8:35 pm

LOL

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Ryan Doherty
February 19th, 2019 at 1:14 pm
Commented on: 190219

20:20 RX

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Carolina Canizalez De Lafargue
February 19th, 2019 at 12:53 pm
Commented on: At-Home Workout

To all the baby boomers follow this example.Beautiful!!!

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Sarah Dallos
February 26th, 2019 at 9:59 pm

Agree! 1000%

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Enib Okun
March 1st, 2019 at 10:14 am


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Federico Rossi Mori
February 19th, 2019 at 11:56 am
Commented on: 190219

M 24y/170cm/56kg

26:49 RX

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Jose Antonio Colomer
February 19th, 2019 at 11:17 am
Commented on: Seafood Paella With Cauliflower Rice

OMG, please don’t call this paella... it isn’t. I’m not saying this won’t test good, but it is NOT paella, it’s just rice cooked with different stuff...

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Jonathan Kramer
February 20th, 2019 at 2:00 am

Jose, there is no rice in this at all. Not sure what you meant? I can't wait to try it though.

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Enib Okun
March 1st, 2019 at 10:15 am


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Enib Okun
March 1st, 2019 at 10:15 am


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Enib Okun
March 1st, 2019 at 10:15 am


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Claire Fiddian-Green
February 19th, 2019 at 10:59 am
Commented on: 190219

24:26. Completed 10 inverted burpees first round then lost control and fell over, so modified for all remaining reps to candlesticks plus a 30 sec HS hold against the wall after competing candlesticks. No GHD machine so modified to 55# good mornings and 10# plate straight leg Abmat sit-ups. Burpees over 55# bar Rx.

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Alberto F Lopez
February 19th, 2019 at 9:47 am
Commented on: Seafood Paella With Cauliflower Rice

Chorizo in a paella 🤦🏽‍♂‚️ Whose idea was this? That is a non standard ingredient, no rep

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Enib Okun
March 1st, 2019 at 10:15 am


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Chris Marchand
February 19th, 2019 at 8:45 am
Commented on: 190219

M - 28 years - 168cm - 76kg

28 min

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Vincent Dahlqvist
February 19th, 2019 at 7:17 am
Commented on: 190219

17:53, scaled to 2 rounds

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Pavel Stas
February 19th, 2019 at 6:41 am
Commented on: 190219

24:33 rx

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Dyon Torrell
February 19th, 2019 at 6:39 am
Commented on: 190219

17:54:25 Only last round unbroken. First time doing ghd sit ups and inverted burpees.

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Weon-Woo Lee
February 19th, 2019 at 6:19 am
Commented on: 190219

26:21 Rx....

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Eric O'Connor
February 19th, 2019 at 3:31 am
Commented on: 190219

Hip-back extension- I consider the volume of this movement to be high. 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. This exercise is very demanding when done correctly and most of my athletes will need to scale the movement or reduce the reps. We’re not going to sacrifice quality for speed with this movement. 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 correct movement control and proper execution when flexing and extending the trunk. For new athletes, I will likely have them perform a GHD hip extension https://www.youtube.com/watch?v=7X075Hrl5lE. They will perform this in a controlled fashion with the primary focus being on flexing and extending at the hip while keeping a static trunk. 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, as needed.


GHD Sit-ups- I consider the volume of this movement to be moderate. That being said, I will still take a cautious approach, since most of my athletes do not have a lot of exposure to this exercise. 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.


Burpees Over-the-Bar- I consider the volume of this movement to be moderate. I will have most of my experienced athletes perform this movement as prescribed. I will reduce reps for athletes where the volume of the movement, when combined with the inverted burpees, is too demanding.


Inverted burpees- I consider the volume of this movement to be relatively high, and I’m always surprised by how long they take! I will use this as an opportunity for my athletes to practice efficient roll-ups to a standing position and refining mechanics for kicking up into a handstand. For this workout, I will have the prescribed variation of this movement be with the handstand performed with the back to the wall. Athletes can potentially perform a freestanding handstand hold if they have demonstrated some handstand capacity. The function here, as I see it, is going from a lying position to a standing position and then getting inverted. I think this movement can be modified in several ways to achieve this goal. An option, I will use, is having athletes perform a candlestick roll to stand and simply attempt a handstand kick-up. For further scaling, I can have athletes use their hands to assist in standing up from the lying position and perform an inchworm walk-out.

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Jennifer Peterson
February 19th, 2019 at 1:59 am
Commented on: 190219

What's ghd sit up?

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Chris Sinagoga
February 19th, 2019 at 2:48 am

link is w/f safe

https://www.youtube.com/watch?v=7sNVDLklGmM

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Chris Sinagoga
February 19th, 2019 at 1:22 am
Commented on: 190219

Champions Club Scaling Notes


SHAMELESS PLUG FOR THE 10-PERSON GHD THING WE HAVE (my first comment)

https://www.crossfit.com/?topicId=mainsite.20190206


STIMULUS:

Coordination is going to be the name of the game for this one; yes there will be some muscular and cardio fatigue as usual, but the midline control on the GHD then the burpee variations will be really demanding on your concentration. This should be a “feel” workout where it might be good to shut off the music and really try to perform these movements as smoothly as possible.


GROUP:

Check the link above for dimensions of the 10-person GHD we use at the Champions Club. I’m a fan of regular hip extensions for most people because it helps reinforce the midline control for deadlifts and such. Squats of some sort could be a sub there, as well as an L-sit or strict knees to elbows for the GHD sit-up.

I’m a fan of using the rolling pistol for the inverted burpees, and counting anything looking remotely close to a kick up on a handstand. The flow and connection of skills is what I’d be looking for. And I also like using a line to jump over on burpees, but that’s because our floor in uneven and the bars roll all over the place.


WARMUP:

Squat — obvs

Push-up — prep for the burpee

Kip — get in that overhead position

Box jump — landing from burpee (and the lateral jump)

[insert thing you suck at]


KEY MATCHUP: your attention span vs. the hip-back extensions or inverted burpees


SCALING THIS WELL WILL CAUSE ME TO: have trouble knowing where one rep ends and the next one begins


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Knowing you aren’t going to be gasping too hard for breath is cool, and I like the coordination/skill challenges.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 4. Lots of reps means lots of opportunity to get the movements wrong and right. Expect a few bad, clanky reps in there.

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Chris Sinagoga
February 19th, 2019 at 1:23 am

^^crap, that should be "rolling lunge" in the GROUP SCALE section, not rolling pistol

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Steven Thunander
February 19th, 2019 at 1:14 am
Commented on: 190219

Globo scale: if you have a GHD, this one is doable. Use caution on GHD situps, reduce volume on these if you don't do many of them. Subs: for GHD situps, use a bench, plates, and 2 dumbbells to hold your feet on the ground, then sit perpendicular on the bench. Do a setup touching the ground with your hands or as far as you can go without hitting your head. For hip back extensions, a back extension device will work. Also for both hip back extension and ghdsu, a Roman chair will work in a pinch. For inverted burpees, you will need wall space; otherwise do a forward roll or cartwheel instead of the handstand on the wall. Bar over burpees can be done over any similar height object.

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