CrossFit | 190303
Sunday

190303

Workout of the Day

88

On a 9-minute clock, 3 rounds for max reps of:

1-minute handstand hold
2 minutes of wall-ball shots

In round 1, subtract 5 reps each time you fall from the handstand. In round 2, subtract 10 reps. In round 3, subtract 15 reps. Feet must be off the floor by 0:00, 3:00 and 6:00 or start over. If a fall keeps your feet on the ground for more than 5 seconds, start over.

Post reps completed to comments.

Backpack Thruster

4
Backpack Thruster
Watch

Dr. Georgia Ede reviews the EAT-Lancet’s global nutrition study, “Food in the Anthropocene — the EAT-Lancet Commission on healthy diets from sustainable food systems,” which envisions a “Great Food Transformation” based on minimizing consumption of animal foods. She concludes, “the report fails to provide us with the clarity, transparency and responsible representation of the facts we need to place our trust in its authors. Instead, the Commission’s arguments are vague, inconsistent, unscientific, and downplay the serious risks to life and health posed by vegan diets.”

Read the article EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

Comments on 190303

108 Comments

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Matthieu Dubreucq
November 29th, 2019 at 1:47 am
Commented on: EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

I think that when we talk about plant based there is this illusion that it is better because it is lean food. This fear of the fat is still present in society and makes animal food (other then ethical reasons or political) look fat so unhealthy. What people underestimate is the quantity of micronutrients present in meat. With what we know I would rather eat only meat for the rest of my life then only vegetables, fruits and starch.

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William Ma
July 30th, 2019 at 2:08 am
Commented on: 190303

100 (unbroken handstand holds)

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Matthew Aukstikalnes
April 22nd, 2019 at 3:04 pm
Commented on: 190303

HS against a wall, hands on DB's. dropped once in rd 2/3

subbed DB thrusters. 40-33-32.

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Nate Gordon
April 16th, 2019 at 7:40 pm
Commented on: 190303

45-40-42

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Kury Akin
April 7th, 2019 at 2:30 pm
Commented on: 190303

90r. 38, 32, 35 (-15). All heels against wall. Aimed for 100r and I'd have got it to if it wasn't for you pesky penalties. Feet to floor with just over 25s to go in last round but back up in 5s.

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Manchild Manchild
March 30th, 2019 at 9:18 pm
Commented on: 190303

subbed 20# db thrusters for shots


+6 reps

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John Doody
March 25th, 2019 at 4:50 pm
Commented on: 190303

104 reps Rx’d. Stayed on wall entire minute

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Jeff Chalfant
March 24th, 2019 at 11:27 pm
Commented on: 190303

Still too sick with the flu to work out. Thought I was better, even did a straight-leg, straight arm press to handstand yesterday but fever was 4 degrees above my normal temp by evening last night. Definitely not feeling up to this today. Was looking forward to this one!

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Jonathan Firmin
March 21st, 2019 at 4:52 pm
Commented on: EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

Really surprised that CrossFit is still promoting the killing of animals for food when there's no need to in 1st world countries. I've not eaten creatures for 25 years and never felt better - training hard and recovering quickly, which allows me to go again quicker than most of my creature eating peers in their mid 50s. CrossFit needs to engage the community, inform on all aspects of the massive creature factory farming industries (most notably the total disregard and disrespect there is for the 2 billion or so creatures that are killed each week globally) in order for everybody to have a better understanding around not just nutrition but also the cruelty. CrossFit is so much about community but it should also be about compassion to all the non-human animals that we share the planet with. Come on Mr. Glassman, it's time to wake up.

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Danielle Hibbs
March 17th, 2019 at 6:59 pm
Commented on: Baked Egg in Avocado With Bacon

I just made this! It's amazing! Baked at 425 for 15 minutes.

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John Campion
March 12th, 2019 at 4:51 pm
Commented on: 190303

Rx 25 reps

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Matt Crouse
March 12th, 2019 at 12:46 am
Commented on: 190303

80 wall balls

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Albert Kombe
March 9th, 2019 at 10:25 pm
Commented on: 190303

107reps Sc

3 rounds for max reps of:

1min Pike Handstand Hold

2mins of Wall-ball Shots 20lbs

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John Clarke
March 7th, 2019 at 6:05 pm
Commented on: 190303

66 reps

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Timothy Noakes
March 7th, 2019 at 5:37 pm
Commented on: EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

I don’t think the aim of the author or of CrossFIt is to demonize all plant-based diets. As I read it, her aim has been to interrogate the specifics of this specific version of a plant-based diet, as promoted by EAT-Lancet.


Her concern, which I share, is that this version of a plant-based diet is not based on hard science showing it will produce health benefits for all who eat it and that it will also impact on global climate change. In fact the authors have already admitted that if the whole world ate this diet, it would have no impact on future global climate change.


But more importantly the diet cannot be generalized for everyone as the authors of the report acknowledge. The reason is that the diet is nutrient deficient as was established by Dr Zoe Harcombe within hours of its publication. Forcing the world to eat this diet would have catastrophic consequences in Third World countries, like my own, already struggling with high rates of anaemia, stunting and malnutrition because of diets that are nutrient-poor.


There is growing concern that the EAT-Lancet collaboration represents an industry-driven attempt to force all humans to eat diets that are highly processed and for which the evidence for benefit is not established. Instead there is a real risk for harm in specific groups of people whose need is to eat diets that are more nutrient-dense.


http://www.zoeharcombe.com/2019/01/the-eat-lancet-diet-is-nutritionally-deficient/

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Laurie Bailey
March 19th, 2019 at 6:16 pm

I agree Mr. Noakes, I do not think it is the intent of the author or of CrossFit to demonize plant-based diets. I also believe that plant-based diets are a personal choice and should not be demonized by anyone.

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Gang Zhou
March 7th, 2019 at 4:19 am
Commented on: 190303

120 RXD

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Nathan Bynum
March 6th, 2019 at 10:16 pm
Commented on: 190303

93 Rxd

Handstand Holds Unbroken

M / 39 / 6’ / 194lbs

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Stacey Thompkins
March 6th, 2019 at 5:04 pm
Commented on: 190303

M/44/6'2"/185#


Rx'd

With no falls on HS holds

WBS 43/33/35 = 111 total reps

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Anton Gross
March 6th, 2019 at 11:08 am
Commented on: 190303

Great workout. M/ 45/ 135

I did underestimate the effect of each on each other a bit.

Held each minute for over a minute. I had to do them on blocks as my left middle finger couldn’t straighten for last 2 days without incredible pain but same ROM and same static inverted hold.

Round 1: 10,10,8 (28)

Round 2: 8,8,7,3 (26)

Round 3: 5,5,5,5,5,3 (28)

Great workout.

I do static HSPU holds often but never with a pressing movement and even better with a pressing movement that gets your engine really running like wallballs. I will be doing this again for sure.

Total of: 82 reps.

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Jake Kiddoo
March 6th, 2019 at 2:24 am
Commented on: 190303

49 reps. Hsholds against wall

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Jim Samson
March 5th, 2019 at 10:27 pm
Commented on: EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

This is really sad. I discovered CrossFit recently after years of Olympic lifting and MMA. I like a lot of what I’ve seen, but the nutritional dogma around paleo and the anti-science attitude is a major turn off. My lifts are bigger than any CrossFit member I’ve trained with, and I’ve eaten a mostly plant based diet for most of my athletic career. I just hope Mr. Glassman doesn’t ruin this for the rest of us by moving away from athletics and into a quasi religious perspective on nutrition.

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Kevin Hatch
April 5th, 2019 at 4:58 am

Can you explain to me how it is "anti-science" for Dr. Ede to point out the unreliability of nutrition epidemiology?

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Viktor Wachtler
March 5th, 2019 at 8:09 pm
Commented on: 190303

Subbed, 10kg dumbell thrusters.

No falls, 90thrusters (27-33-30)

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Yura Gorbach
March 5th, 2019 at 7:04 pm
Commented on: 190303

105 reps

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Adam King
March 5th, 2019 at 6:43 pm
Commented on: 190303

Completed 2019-03-05

Round 1 - 2 falls, 30 reps

Round 2 - 1 fall, 30 reps

Round 3 - 2 falls, 31 reps

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Brian Rosenbaum
March 5th, 2019 at 6:35 pm
Commented on: 190303

M/56/6'2"/179

Score = 50

(80 reps - 30 penalty in last round)

Held 55# plate overhead instead of handstands, otherwise RX

Scaled due to lack of space for WB, which made this much easier. Would probably have been negative if doing this fully RX.


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Jeffrey Howard
March 5th, 2019 at 5:36 pm
Commented on: 190303

30-23-28 15-lb wallball shots to a 12-ft target, handstands on a wall with no falls.

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Dmitry Zolotyh
March 5th, 2019 at 5:27 pm
Commented on: 190303

6 kg ball to 3 m target

103 - (5 + 10 + 15) = 73 reps

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Christian Heck
March 5th, 2019 at 1:24 pm
Commented on: 190303

Wall Balls 8kg

35;25;28

Handstand Fall

1;2;4


So 3 Wall Balls

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Coastie Nick
March 5th, 2019 at 12:35 pm
Commented on: 190303

Rx’d 52 reps (1 fall in rd 2, 2 falls in rd 3)

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jeff pugel
March 5th, 2019 at 10:59 am
Commented on: 190303

44/M/230. Sounded so easy, 9 minutes. oh my. 55/50/50 dumbbell hold for the hand stand. 40/36/32 for the wallballs with a 16 lb ball.

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Craig Hicks
March 5th, 2019 at 4:01 am
Commented on: 190303

M/42/180/5’10


1. 24 wb

2.24-5=19wb

3. 26


Very interesting wod thanks

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Nathanael Akin
March 5th, 2019 at 3:25 am
Commented on: 190303

Final score 75 reps.

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Emily Moore
March 4th, 2019 at 11:24 pm
Commented on: 190303

10 - 2 penalties each, rounds 2 and 3. 50 rep penalty.


That was a soul crusher. 12# ball to ~9ft mark (prob 9.5ft). Rd 1 handstand was belly to wall. Shoulders rocked for rounds 2 and 3, so did more of a high wall plank hold so I could get in/out fast. Couldn't do regular kickup/down, nursing hamstring injury.

20 wallballs/round - rough. Lost my sets of five, need to work on these.


F/35/5'5"/120

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Eric Lee
March 4th, 2019 at 7:21 pm
Commented on: Backpack Thruster

I did these with a piece of luggage when I was traveling and had no access to a gym; these can taxing after a while!

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Christina Lakatos
March 4th, 2019 at 6:06 pm
Commented on: EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

Is CrossFit now in the business of demonizing plant-based diets? While I realize the Paleo diet has long been associated with CrossFit, there are plenty of studies, as well as athletes, that have proven that it’s quite possible to meet your nutritional needs AND be a successful athlete on a plant-based diet. There are also plenty of studies showing the link between industrial animal agriculture and climate change. I do believe it’s possible to have a sustainable and nutritious diet that includes meat, but it’s not the ONLY way. Please, CrossFit, don’t promote that eating meat is the only way to go. Vegans and vegetarians may be a minority in the CrossFit community, but they also tend to be well-educated about their diets and very passionate.

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Remigijus Pastarnokas
March 11th, 2019 at 1:14 pm

Well said. Sad that CrossFit can't stand for vegans and vegetarians.

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Andy Brown
March 11th, 2019 at 1:14 pm

Well said!

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Jeremy Stuckey
March 4th, 2019 at 5:54 pm
Commented on: Backpack Thruster

Where’s the judge yelling no rep for depth? Just kidding, and for all the juniors out there, this guy is getting a good range of motion and using glutes, quads, shoulders, lungs and heart. Plus getting much needed flexibility, and the proper depth allows those with arthritis to stay active.

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Pavel Stas
March 4th, 2019 at 2:24 pm
Commented on: 190303

111 reps. Ball 25 lbs

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Tyler Wood
March 4th, 2019 at 11:28 am
Commented on: 190303

Subbed DBL Press Hold for handstand hold: 104 reps

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Shannon Said
March 4th, 2019 at 9:01 am
Commented on: 190303

Nil...

Wall hand stands.

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Vincent Dahlqvist
March 4th, 2019 at 6:59 am
Commented on: 190303

60 reps, (5+10+30 subtracted)

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Max Black
March 4th, 2019 at 4:51 am
Commented on: 190303

110

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Sam Pat
March 4th, 2019 at 3:25 am
Commented on: 190303

20 minute run

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Jacob Jones
March 4th, 2019 at 3:09 am
Commented on: 190303

RX 59 reps

4x falls on handstands

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Natalie Dennis
March 4th, 2019 at 3:00 am
Commented on: 190303

10 lbs at 9 feet 26 reps

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Dezert Sky Kiddoo
March 4th, 2019 at 3:00 am
Commented on: 190303

3 net reps (rxd), rip hahah

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Randy Sigman
March 4th, 2019 at 2:27 am
Commented on: 190303

8 reps. RX

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Michael Marleau
March 4th, 2019 at 2:23 am
Commented on: 190303

On a 9-minute clock, 3 rounds for max reps of:


1-minute handstand hold

2 minutes of wall-ball shots (105)


20lb ball

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Pat Sherwood
March 4th, 2019 at 1:59 am
Commented on: Backpack Thruster

I view the thruster as a quintessential CrossFit movement. Showing the world how to embrace the benefits of this movement, even if you don't own a barbell, is a gift I hope people share with family and friends.

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Kevin Marshall
March 4th, 2019 at 1:21 am
Commented on: 190303

20 lb wb got 90 reps and no failures on hand stand hold

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Kevin Marshall
March 4th, 2019 at 1:21 am

Wb to 10ft target

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Tripp Starling
March 4th, 2019 at 12:56 am
Commented on: 190303

20# ball to 10'

70 reps - 15 for coming down once in third round = 55 reps.


Might should have done 14# ball but felt this was good prep for upcoming thrusters so went heavy.

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Isaiah Chavez
March 4th, 2019 at 12:52 am
Commented on: 190303

65 Reps 20lbs. Rx

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Alex Pham
March 3rd, 2019 at 11:58 pm
Commented on: 190303

3 reps

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Katina Thornton
March 3rd, 2019 at 11:19 pm
Commented on: EAT-Lancet's Plant-Based Planet: 10 Things You Need to Know

'Healthy diets from sustainable food systems' seems to be the new buzz phrase. Dr. Ede shares why this report is not a solution. Of all the points that she makes, my favorite is:

"The drumbeat heard throughout the report is that animal foods are dangerous and that a vegan diet is the holy grail of health, yet EAT-Lancet commissioners repeatedly find themselves in the awkward position of having to acknowledge the nutritional superiority of the very animal foods they recommend avoiding."

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Randy Long
March 3rd, 2019 at 10:14 pm
Commented on: 190303

60. 20lb to 9’ target. Harder than it should have been.

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Mark Yates
March 3rd, 2019 at 9:32 pm
Commented on: 190303

I am generously giving myself a score of 40, which admittedly is not valid. I had trouble keeping track of time on the handstands and surely my feet were on the ground for more than 5 seconds during rounds 2 and 3. I attempted 19.2 yesterday, so I felt fatigued right off. Total WB was 90 (35, 30, 25) and I had 2 penalties each on last 2 rounds.

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Gordon Lee
March 3rd, 2019 at 9:28 pm
Commented on: 190303

105 reps

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Scott Wiedmeyer
March 3rd, 2019 at 9:23 pm
Commented on: 190303

32 / M / 5'9" / 140lbs


Parallette handstands against wall, 20lb dumbbells thrusters


24 - 00 = +24

11 - 30 = -19

09 - 60 = -51


Total: -46


I came down once in Round 2, but for well over 5 seconds, so I should have "started over." I'm not sure what means (start the whole WOD over?), so I just gave myself two more penalties.

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Adrian Aguilar
March 3rd, 2019 at 7:01 pm
Commented on: 190303

Oh man this got painful QUICKLY! The last :10 of the 3rd HS hold was one of the most grueling and harrowing experiences of my workout career... Made it through with no penalties, HS against the wall with fingertips touching the wall.


M/33/5'10"/185lbs


108 Wall Balls RX

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Cy Azizi
March 3rd, 2019 at 6:51 pm
Commented on: 190303

22

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Jacob Cram
March 3rd, 2019 at 6:21 pm
Commented on: 190303

100 reps Rx. Went down with 20 sec left in 3rd round of HS hold, should have been 115 if I fought a little harder. HS hold against a wall. Overall still pretty happy with my score, shoulders are dead now

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sebastien cote
March 3rd, 2019 at 6:19 pm
Commented on: 190303

at home. so subbed power thrust a 25lbs plates(jumping) instead of wall ball. 35-40-47 reps.

hanstand unbrokken. upperback & shoulder .ouch

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Beth Pace
March 3rd, 2019 at 6:05 pm
Commented on: 190303

77 reps. Handstands against the wall, all unbroken. 12lb ball to 9 foot target. Man, my elbows.

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Shane Azizi
March 3rd, 2019 at 6:04 pm
Commented on: 190303

44 Rx

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Guy Dufour
March 3rd, 2019 at 6:00 pm
Commented on: 190303

With 14# WB

25 reps final score with deductions. Fun and very different workout for me.

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Evan Walton
March 3rd, 2019 at 5:56 pm
Commented on: 190303

Didn't fall untill third round.

Score=99

-15 for falling

Final score= 84

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Jim Rix
March 3rd, 2019 at 5:48 pm
Commented on: 190303

Partially wasted from 2 workouts yesterday...got 30 sec into the first handstand hold and thought...no effin' way. Tried to approximate the shoulder/core stimulus with

21-15-9

Thrusters, 65#

kb swings, 53#

6:00

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Ryan Clancy
March 3rd, 2019 at 5:33 pm
Commented on: 190303

Does using a wall for the handstand hold count as RX?

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Mike Andridge
March 4th, 2019 at 12:03 am

Yes

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Dave DeCoste
March 3rd, 2019 at 5:27 pm
Commented on: 190303

-124 reps

Did freestanding handstands (or tried)


WBs

40

30

36


Handstands

-30

-50

-150

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Rebecca Cunningham Rose
March 3rd, 2019 at 5:21 pm
Commented on: 190303

Only 28 reps - newbie still building on handstand holds so down a few times which destroyed my total! 14lb wall balls

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Nicole Deaver
March 3rd, 2019 at 4:57 pm
Commented on: 190303

154 reps


Handstand holds against wall all unbroken, 10# ball(only one I have). Would’ve had a few more wall balls but Rd 3 I had to chase the ball twice. 🤦🏻‍♀️

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Jim Rix
March 3rd, 2019 at 5:50 pm

That's a more real functional workout then, Nicole. Kudos for unbroken handstand holds!

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Stacey Carpenter
March 3rd, 2019 at 3:55 pm
Commented on: 190303

Very much Stoked about not dropping from the handstand the entire WOD. Loving this programming. 14#WB

round 1 40 round 2 20 round 3 30

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Jim Rix
March 3rd, 2019 at 5:51 pm

Props for 3 unbroken handstand holds, and then improving your WB on round 3.

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Claire Fiddian-Green
March 3rd, 2019 at 3:41 pm
Commented on: 190303

Didn’t come close to Rx but my shoulders wouldn’t withstand starting over several times.

Rounds 1 and 2: 2x 30 sec HS hold with 15 second rest. 45 wall balls 14# to 9 feet (25 unbroken + 20 unbroken). Round 3: 48 sec HS hold + 12 sec HS hold with 25 second rest. 40 wall balls (20+20 unbroken). Total: 3 minutes accumulated HS hold and 130 wall balls.

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Romain Grelier
March 3rd, 2019 at 3:20 pm
Commented on: 190303

RX 80

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Robert Oh
March 3rd, 2019 at 3:20 pm
Commented on: Baked Egg in Avocado With Bacon

this looks easy and amazing. bake time would be helpful.

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Hendrik Bünzen
March 3rd, 2019 at 2:28 pm
Commented on: 190303

78 rx’d

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Michael Arko
March 3rd, 2019 at 2:10 pm
Commented on: 190303

Subbed DB thrusters (16lbs) for wall balls.


BRUTAL! I'm not sure how to score this because, in rd.3, I had trouble returning to HS after 1st drop. I never paused 5s (no do-over violation) but from 22s to 7s I kicked up/down 3x before I got back to position. Is that 1 fall, a 5s rest, 4 falls? If you didn't make it, is it fair to score it?


So:


MOST GENEROUS score (1 fall in each rd. 2&3):

DB thrusters: 78 reps - 10 reps - 15 reps = 53 reps


LEAST GENEROUS score (failed attempt = fall):

DB thrusters: 78 reps - 10 reps - 60 reps = 8 reps


And, no way I can start over. Shoulders are SLAMMED.

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Jim Rix
March 3rd, 2019 at 5:51 pm

Appreciate the honesty, Michael!!

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Sebastien Fitzpatrick
March 3rd, 2019 at 2:05 pm
Commented on: 190303

103 Rx


Handstand holds unbroken.

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Federico Rossi Mori
March 3rd, 2019 at 1:00 pm
Commented on: 190303

M24/170cm/56kg

102 reps RX

Handstand unbroken all rounds

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Craig Hicks
March 5th, 2019 at 4:02 am

Good work

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Stacey Thompkins
March 3rd, 2019 at 10:40 am
Commented on: 190303

Made up 19.2 embarrassed to say results are posted there...off to do thrusters for punishment

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Rajat Samanta
March 3rd, 2019 at 6:47 am
Commented on: 190303

30 reps RX with 20lb ball.

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Steven Thunander
March 3rd, 2019 at 3:57 am
Commented on: 190303

Globo Scale: If you have a wall for HSPU (or can do freestanding HS holds) and an appropiate weight medicine ball and area to throw it, do it as RXed. If necessary, throw a ball in the air up 10 feet if your gym doesn't want wallballs shot on the wall. Otherwise sub 20/15lb db thrusters for the wallballs. For the handstand hold, you need wall space if not doing freestanding hs holds. If a wall is not available and free standing handstand holds are outside of your capabilities, hold heavy dumbbells locked out in the top of the press for the minute. Other alternatives for those who can't hold a wall handstand are to pike up on a box or bench, or even onto a bar in a Smith machine (Finally a use for that contraption!)

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David Hayes
March 3rd, 2019 at 3:09 am
Commented on: Baked Egg in Avocado With Bacon

Bake time?

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Eric O'Connor
March 3rd, 2019 at 3:06 am
Commented on: 190303

This is a very interesting workout. I anticipate the handstand holds will fatigue the shoulders, making the wall-ball shots significantly more challenging, and placing more demand on the legs to hit the target. I also expect the wall-ball shots to make the subsequent rounds of the handstand holds significantly more difficult. Prioritizing the most ideal positions possible on the handstands, and maintaining sound core-to-extremity movement patterns on the wall-ball shots, will help with reducing rest breaks during the 1-minute of handstand holds. Here are some thoughts on scaling:


Handstand Holds- As with last week, I consider the prescribed version to be back-to-wall handstands. If I have an athlete that is very proficient at holding handstands, I may have them attempt this workout with freestanding handstands. For athletes that have experience, I will have my have them perform a handstand variation that allows them to complete the first round unbroken or with only 1 short rest break. My newer athletes will complete 30-45 seconds of a handstand hold variation on each round. My first option, for modifying the movement, will be to have athletes perform the handstands facing the wall. The height they walk up the wall will be modified based on an individual’s capacity, and their ability to maintain a hollow body position. If athletes cannot get inverted on the wall, the next step will be a pike position with feet or knees on a box. In the rare instance that I have an athlete that cannot get inverted at all, a down dog hold or a plate overhead hold will both be good options.


Wall-ball Shots- With this format, I will have most of my athletes attempt this workout as prescribed, throwing a 20/14 pound medicine ball to a 10/9 foot target. The goal is to complete at least 15-20 reps on each interval. For newer athletes, or athletes where completing a high volume of wall-ball shots is concerning, I will have them utilize a weight/height that allows for proper execution of the movement, and limit the reps to no more than 25 on any round.

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Jesse Ward
March 3rd, 2019 at 5:17 am

Solid stuff Eric, I agree! A great goal is 150 Wall Balls total!!

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Joshua Fox
March 3rd, 2019 at 2:41 am
Commented on: Baked Egg in Avocado With Bacon

Does look good! Chris I would think maybe till the bacon is done cooking!? Cause the egg won’t take as long.

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Chris Fermoselle
March 3rd, 2019 at 2:38 am
Commented on: Baked Egg in Avocado With Bacon

Hey Guys, If you could please post the timing to bake / details, that would be helpful! Looks awesome, can't wait to make it! Thanks

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Keith Gedick
March 3rd, 2019 at 3:30 am

Chris, other similar recipes say 425 for 15. I would wait to the last 5 to add the cheese!

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Albert Collins
March 3rd, 2019 at 2:13 am
Commented on: 190303

Confused about subtracting reps... are we subtracting reps from the wall ball shots for a total score at the end

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Chris Sinagoga
March 3rd, 2019 at 2:41 am

The total score at the end is #of wall balls minus handstand penalties. You can keep track of one round at a time for easiest scoring.

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Federico Rossi Mori
March 3rd, 2019 at 8:46 am

The total score should be # of wall balls minus p# of falling from handstand in this way.

Falling from HS in fisrt round means subtracting 5 reps from total. Falling from HS in second means subtracting 10 reps from total, falling in third round means subtracting 15 reps from total. Am I wrong?

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Albert Collins
March 3rd, 2019 at 2:13 am
Commented on: 190303

Confused about subtracting reps... are we subtracting reps from the wall ball shots for a total score at the end

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Juan Acevedo
March 3rd, 2019 at 2:00 am
Commented on: 190303

Intended Stimulus

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Let's play a game! You gain points by doing wall-balls, you lose points by falling from your handstands. Each wall-ball shot is a positive point, each fall from your handstand in the first round is 5 negative points, in the second round it's 10 negative points, and in the third it's 15. Final score is the sum of positive minus the negatives. The objective of this workout is to make things fun. And to use a gamefication strategy to force you to hold that handstand. It is a good reminder that scores are tools to help us train harder but they are not objective in themselves. For athletes that can hold freestanding handstand for over 10 seconds do fresstanding handstands. Otherwise use one of the modifications proposed in Option 1. For athletes new to handstands use modifications proposed in Option 2. For the wall-balls use a weight that allows you to get 40+ reps in each 2 minute window.

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Option 1

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Handstand Options:

*Bench handstand: for athletes who usually walk on their hands when trying to hold a handstand. Set up a bench/box against a wall to support your forearms.

*Reach Handstand: for athletes who are afraid of falling on their backs in a handstand.

Wall-balls: 20/14lbs

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Option 2

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Handstand Options:

*Gymnastics plank: for newer athletes that don't feel comfortable being upside down yet. Protract your scapulae (round up), squeeze your butt.

*Wall handstand hold: get up to the wall either by kicking up or by doing a wall walk.

*L Wall Handstand: next step after the wall handstand, make sure your position is pristine. Raise one leg if needed.

Wall-balls: 12/8lbs



Check @dotcomescaled on Instagram for pictures on modifications

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Robert Oh
March 3rd, 2019 at 1:46 am
Commented on: Backpack Thruster

I like the concept. or even luggage thruster, ground to overhead compartment. Interesting choice of music...

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Beth Pace
March 3rd, 2019 at 1:24 am
Commented on: 190303

I don’t see a weight or height for the wall balls, so I’m guessing it’s 14lbs to a 9 ft wall? I am SO excited about this one.

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Sebastien Fitzpatrick
March 3rd, 2019 at 1:07 am
Commented on: 190303

I don’t understand the “if a fall keeps your feet of the ground” part. Could someone explain?

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Chad Fox
March 3rd, 2019 at 1:36 am

I think they mean if your feet are on the ground for more than 5 consecutive seconds (basically resting) then you start the 1 minute timer for handstands.


I’ll fall so much I’ll probably be posting negative reps for the day.

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Federico Rossi Mori
March 3rd, 2019 at 8:47 am

Agree with chad, but I can't understand why thry said "keep OFF the ground" instead of "keep ON the ground".

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Chris Sinagoga
March 3rd, 2019 at 1:06 am
Commented on: 190303

Champions Club Scaling Notes


STIMULUS:

Holy smokes you ever have those workouts where something is fried and you have no idea why? That was my shoulders on this one. Burning like my skin when the bacon grease splashes up. That handstand/L-sit one back in January fried my shoulders out, but not like this one. I’m going to rack this up as a Just One Of Those Days workouts and assume not everyone will be wincing every time they roll their shoulders back.

But yeah, dude, just go at this one. I thought the wallballs would have been the worst part, but I could barely string together more than 10 in a row. I dunno man. CrossFit.


GROUP:

The other thing that was a bit tricky was the scoring system. I took it to mean that you can’t rest for more than 5 seconds on your handstand sets. But I could be wrong. Either way, this might not be a bad one to go Ricky Reps on handstands for the group. Count the number of wallballs and just be on the honor system for handstands. I would still scale the wallball weight down a bit so you can don’t have to rest more than once or twice on the wallballs.

The main limiting factor here is wall space. And since the stations are not evenly split, then it’s a little more difficult to divide the group. One option could be to do an extended plank sub for handstand, then just make sure to do handstands in the warmup. Another could be to divide into a group of 3 and hand 1-minute stations of handstand, push press (dumbbell), and squat jump.

I think this is a creative format, and as long as you're doing some kind of each movement for around 9 minutes then you'll be good.


WARMUP:

Squat — obviously

Kip — overhead with extension

Jump rope — always

Hollow hold — trying to keep tight on handstand

Box jump — landing here = descent for wallballs. Butt back, not knees forward


KEY MATCHUP: either the moms vs. keeping score


SCALING THIS WELL WILL CAUSE ME TO: get a positive score on each round


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Shoulders being shot is still not lungs exploding or legs decomposing.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 8. I felt like a pansy.

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