CrossFit | 190326
Tuesday

190326

Workout of the Day

57

3 rounds for time of:

5 strict muscle-ups
1 minute of L-sit

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The Hand

1
The Hand and Fingers
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Transformed cells adapt metabolism to support tumor initiation and progression. Specific metabolic activities can participate directly in the process of transformation or support the biological processes that enable tumor growth. Exploiting cancer metabolism for clinical benefit requires defining the pathways that are limiting for cancer progression and understanding the context specificity of metabolic preferences and liabilities in malignant cells. Progress toward answering these questions is providing new insight into cancer biology and can guide the more effective targeting of metabolism to help patients.

Read MoreUnderstanding the Intersections Between Metabolism and Cancer Biology

Comments on 190326

59 Comments

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Matthieu Dubreucq
December 17th, 2019 at 12:27 am
Commented on: Understanding the Intersections Between Metabolism and Cancer Biology

The target becomes cleared every article I read that links the metabolism to cancer.

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Matthieu Dubreucq
December 17th, 2019 at 12:21 am
Commented on: The Hand

Wow the hand is complex. Thanks for simplifying it for us.

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William Ma
October 11th, 2019 at 7:53 pm
Commented on: 190326

13:17 (first round pretty strict MUs, kipping from then on)

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Manchild Manchild
May 20th, 2019 at 4:53 pm
Commented on: 190326

2 rounds, and subbed #45 pull-ups & dips for MUs


13:47

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Nate Gordon
May 8th, 2019 at 4:33 pm
Commented on: 190326

12:50

Scaled to kipping muscle ups, first time with no band. Scaled to knee raises on dip stand instead of full l-sit.

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Kury Akin
April 30th, 2019 at 2:34 pm
Commented on: 190326

14:40 MU all singles but as slow and controlled as possible. Accumulated 1min each round of L sits which turned into tucks - 15 secs on 15 off.

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Kevin Miller
April 18th, 2019 at 5:27 pm
Commented on: 190326

Scaled to:

10-strict pull-ups, 10-Strict ring dips and 1 minute tuck-sit hold per round.

14:16

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Jeff Chalfant
April 16th, 2019 at 10:01 pm
Commented on: 190326

21:58 rxd plus (Lsit on ground) muscle ups on rings from full dead hang with turnout at bottom. Turned out at the top on the last 3-4 reps. All singles. Muscle ups were harder than usual. I suspect the Lsits! Alternated between :08 and :06 holds for the first round. Then all 6s, then nearly all 4 second holds on round 3.

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Jeff Chalfant
April 16th, 2019 at 10:02 pm

Very sweaty WOD. 40/5’9”/192

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John Campion
April 9th, 2019 at 4:01 pm
Commented on: 190326

19:15


L sits on parallel bars

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John Doody
April 9th, 2019 at 11:12 am
Commented on: 190326

9:58. Used black band for strict Muscle Ups. Used bench for L-Sits

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D Schultz
April 2nd, 2019 at 6:38 pm
Commented on: 190326

5 strict pull-ups

5 dips

1 min l sit

Did 4rds 12:00

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Sam Pat
April 2nd, 2019 at 5:25 pm
Commented on: 190326

3 strict pullups

3 minutes of L sits

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Clint Michael
March 30th, 2019 at 3:28 pm
Commented on: 190326

12:43

Used regular bar muscle-ups

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Christopher Voght
March 29th, 2019 at 7:33 pm
Commented on: 190326

19:00

1st round = 5 strict MU, 6x10 second rounds of L hold rest as needed

2nd round = 2 strict MU, 3 with assist at transition (strict PU, used box for transition, strict dip), 10 second rds of L hold

3rd round = 5 MU with assist at transition, 4x10 second l hold, 4x5 second L hold

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Albert Kombe
March 28th, 2019 at 7:39 pm
Commented on: 190326

9:15 Sc

3 rounds of:

5 Assisted Strict Ring Muscle-ups

1min (30s ea) of L-sit with 1 leg extended

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Shannon Said
March 28th, 2019 at 10:34 am
Commented on: 190326

Replaced muscle ups with:


5 x strict pull ups

5 x slow incline push ups

5 x slow dips


13:32

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Richard Foster
March 28th, 2019 at 12:33 am
Commented on: 190326

Scaled

5 strict tempo pullups imagining pulling bar to waist

5 strict tempo ring dips

acc 1min L-sit

14:15

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Nathan Bynum
March 27th, 2019 at 9:27 pm
Commented on: 190326

Rxd

8:06

M / 39 / 6' / 193

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Nathan Bynum
March 27th, 2019 at 9:28 pm

I lied. I subbed strict pull-ups & dips for the muscle ups. My bad.

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Jeffrey Howard
March 27th, 2019 at 7:49 pm
Commented on: 190326

17:00,

10 Strict C2B Pull-ups

10 Ring Dips

0:45 L-sit Support on rings, with one leg tucked and one straight, each side.

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Hendrik Bünzen
March 27th, 2019 at 7:31 pm
Commented on: 190326

17:47 rx’d L-sit on parallettes

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Douglas Junior
March 27th, 2019 at 2:46 pm
Commented on: 190326

My Scaled Training:

3 RFT of:

- 5 Strict Pull-ups

- 5 Bar Dips

- 1 Minute of Tuck Hold


Time: 5'42"

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Claire Fiddian-Green
March 27th, 2019 at 11:14 am
Commented on: 190326

13:00. For MU subbed 5 strict PU + 5 strict dips on matador. L-sits: knee tuck holds, accumulating 1:00 each round.

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Jesse Montagnino
March 27th, 2019 at 5:41 am
Commented on: 190326

5 false grip ring to chest pull ups

10 deep ring dips


15 min


D 18 min purple bands

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Dezert Sky Kiddoo
March 27th, 2019 at 3:21 am
Commented on: 190326

14:50

Each round I attempted strict mu 1-4times, but did 4 kip mu after the attempts

1min knee hold

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Byron Hills
March 27th, 2019 at 2:38 am
Commented on: 190326

Did 5 strict, slow pull-ups and same on dips and can only hold L-sit for 10-15 seconds with legs partially extended.. so 3-4 holds with rests for each minute.

6:00

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Michael Marleau
March 27th, 2019 at 1:42 am
Commented on: 190326

3 rounds for time of:


5 strict muscle-ups (pull-ups/dips)

1 minute of L-sit


8:00


Need to transition to muscle ups

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Nathan Michael King
March 27th, 2019 at 12:28 am
Commented on: 190326

29:30

Did the 1st and 2nd round mostly Rx. There might of been a little extra hip movement in the RMU. I was doing 10sec at a time on the L Sit hold. I wonder if I should go for a bent knee scale so I can hold it longer? The last round I could only do 2 Strict RMU. I finished it off with 3 banded SRMU.

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Matt Duplessis
March 27th, 2019 at 12:11 am
Commented on: 190326

M/31/5’9/175


3x

5 Strict MU

1min L-sit (6x 10s On, 20s Off)


Clock was on, but more for quality than time. 17:20 Rx

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Ryan Doherty
March 27th, 2019 at 12:09 am
Commented on: 190326

8:40 Scaled


Did kipping MU’s and L-sits turned into tuck L-sit after first minute.


Worked on toe-nail MU after WOD

10-10-10

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Js Smith
March 26th, 2019 at 11:57 pm
Commented on: 190326

Sub/scaled. Waiting to help a friend with a car emergency. Used what was handy: 5 rounds, no timer but hustling

5 Jumping bar muscle ups on handicap ramp rail

5 elevated push-ups off planters

5 triceps dips off benches


Pacing around the parking lot, waiting so did a few sets of 10 walking lunges too. Maybe not the intended stimulus but got a little WOD in. Definitely got some looks! 🤪

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Nicole Deaver
March 27th, 2019 at 11:24 am

That’s a good one Js!

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Michael Bishop
March 26th, 2019 at 11:49 pm
Commented on: 190326

Scaled to 3 rnds


3 smu

30 secs tuck sit

15 ghd


Last round was down to 15 secs sit


12 mins

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Cy Azizi
March 26th, 2019 at 10:57 pm
Commented on: 190326

16:10 jumping

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Reymond Kiddoo
March 26th, 2019 at 10:26 pm
Commented on: 190326

21:01 (L sit was more of a 60° hold )

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Eric Love
March 26th, 2019 at 9:46 pm
Commented on: 190326

Modified for living room:

3 rounds:

50 pushups

1min Lsit, from floor

- 20:40

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Stacey Thompkins
March 26th, 2019 at 9:36 pm
Commented on: 190326

Still playing catch up DL wod results there

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Andy Gilmour-Jones
March 26th, 2019 at 9:29 pm
Commented on: 190326

5 strict pull ups

5 ring dips

cumulative 30s ring L-sit

12:50

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Tripp Starling
March 26th, 2019 at 9:28 pm
Commented on: 190326

1st round did 5 l sit muscle ups from ground and accumulated 1 minute l sit on dumbbells.


2nd and 3rd rounds did toenail assisted muscle ups and l sit on dumbbells.


15:29

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Nicole Deaver
March 26th, 2019 at 9:23 pm
Commented on: 190326

10:47

3 rds

15 pull-ups

15 dips

1 min L sit

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Vincent Dahlqvist
March 26th, 2019 at 8:57 pm
Commented on: 190326

Practiced today after some max rounds 1000 m row

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Shane Azizi
March 26th, 2019 at 8:46 pm
Commented on: 190326

13:55 Rx

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Tom Perry
March 26th, 2019 at 8:28 pm
Commented on: 190326

57 / 168


did 10 chest-to-bar pull-ups and 10 feet elevated push-ups for the 5 strict muscle-ups per round.


9:18

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Stacey Carpenter
March 26th, 2019 at 5:33 pm
Commented on: 190326

2mins work 30sec rest

rotate front lunge to squat jumps

and DB OHsq to thruster 15#*2

no rep count just working out on lunch

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Gregory Wilcox
March 26th, 2019 at 4:25 pm
Commented on: 190326

Misread this one and did L sit hangs from the bar for a cumulative minute instead lol. Fastest I've ever killed my back...


Scaled:

10 C2B Pullups

60 sec L shaped bar hang

6:50

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Steve Day
March 26th, 2019 at 4:19 pm
Commented on: 190326

Made up Sunday's WOD and then did today's:

3 rounds:

5 strict pull-ups

5 bar dips

1 min L-sit (running clock) got about 30 sec of l-sit each min

7:45

Planning to practice more L-sits throughout the day

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Joe Klusman
March 26th, 2019 at 3:40 pm
Commented on: 190326

22:38 scaled

L-sit scaled to bent leg hold on parallettes

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Michael Arko
March 26th, 2019 at 3:30 pm
Commented on: 190326

What a nightmare! I'm fatigued, granted, but wow this was nasty, even despite this sub/scale:


5 strict pull-ups

5 strict dips (assisted)

5 strict pull-ups

5 strict dips (assisted)

1 minuted cumulative ring L-sits


11:00 exactly


L-sits done me in on the 2nd round. Those when combined with strict pull-ups are absolutely brutal on the core. Who knew?

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Jim Rix
March 26th, 2019 at 1:46 pm
Commented on: 190326

Scaled to 3 RFT of

12 strict pull-ups

12 strict(ish) ring dips

as much L-sit as possible in a minute

9:42

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Jim Rix
March 26th, 2019 at 1:47 pm

Frustrating how hard L-sits are; I knock out 25 GHDs every day as part of my warm-up, but L-sits humble me very quickly.

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Viktor Wachtler
March 26th, 2019 at 1:12 pm
Commented on: 190326

MUs RX

1 minute tuck holds

9:05

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Sebastien Fitzpatrick
March 26th, 2019 at 10:13 am
Commented on: 190326

30:31 Rx

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Juan Acevedo
March 26th, 2019 at 3:02 am
Commented on: 190326

Intended Stimulus

High skill, high stamina day. This is a medium distance effort. Shoot to keep it under 10 minutes. Before starting consider how long it would take you to accumulate 3 minutes of an L-sit hold plus 15 strict muscle ups. This workout is no joke. Even if you have the skills to perform these movements, you might want to scale. Remember that this is still for time. For scaling choose modifications of shapes you own. Shapes you own HARD. Preserve the strictness of the muscle ups and the stamina component of the holds. Band, box, or toe-nail strict muscle ups are all good ideas. For the holds choose a variation that allows you to complete the 3 sets with at most 2 breaks per set.


Option 1

3 rounds for time of:

5 band/box/toenail strict muscle ups

45 L-sit hold on boxes with slight bend on knees

.

Option 2

3 rounds for time of:

5 strict pull ups on rings (assist as needed)

5 strict ring dips (assist as needed)

5 baby muscle ups

30 seconds tuck support hold

.

For videos on modifications check @dotcomscaled on Instagram

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Sean Murray
March 28th, 2019 at 3:32 pm

Went for 3 Rounds of:

5 Strict Ring pull ups

5 strict Ring Dips

45 Sec parallete tuck hold


9.15


Dropped the baby muscle ups as thought they would fatigue me out as well as the pull ups and dips (first time back on ring dips for about 3 years).

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Juan Acevedo
March 26th, 2019 at 3:02 am
Commented on: 190326

3 rounds for time of:

5 strict pull ups on rings (assist as needed)

5 strict ring dips (assist as needed)

5 baby muscle ups

30 seconds tuck support hold

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Eric O'Connor
March 26th, 2019 at 12:58 am
Commented on: 190326

I’m curious to see how the demand on the triceps and core from the L-sits will impact performance on the second and third round of muscle-ups. I have a feeling the muscle-ups are going to be a bit more challenging than initially anticipated.

Here are some scaling considerations:

Strict Muscle-ups: I consider the volume of this movement to be moderate. The L-sit will have a major impact on this movement, but I don’t expect high level athletes to spend a ton of time here. My athletes will use a scaling variation that keeps their movement strict…no kipping today! Today’s main muscle-up scale will be “keeping the feet on the ground”. I’ll save bands, jumping, and other variations for another day. The easiest scaling option will be having their feet directly below the rings, with their legs bent. Each athlete can utilize lower-body assistance, as needed, throughout the range of motion. This movement seems easy at first glance, but, when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, I can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.

For athletes that can do some strict muscle-ups but the volume is too high, I will have them do 1-2 strict muscle-ups or strict muscle-up attempts for each round. They will perform the remaining reps with a “feet-on-the-ground” muscle-up scaling option.


L-Sit: I consider this to be a relatively long duration of time accumulated in the L-sit. The main variations are a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. My athletes will be challenged to utilize a variation they can hold for at least 15 seconds on their initial attempt, and they will be allowed 5 attempts to accumulate 1:00 of L-sits for each round.

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Chris Sinagoga
March 26th, 2019 at 12:47 am
Commented on: 190326

Champions Club Scaling Notes


STIMULUS:

So the first thing that comes to mind on paper is, “well this is a nice warmup.” I did this one with kipping muscle-ups and modified floor L-sits because I wanted to get it over with pretty fast and it was actually a lot harder than I thought. I put a piece of foam between my feet for muscle-ups and didn’t let me knees bend on the kip (I also did strict dip on the way up and slow descent), and that made it feel a lot more difficult than normal. Dropping right into the L-sit gave it a pretty good metabolic effect as well.


GROUP:

Low volume workouts like this are heavily dependent on athletes being able to complete the movements as prescribed. So for the main group I would do stations: L-sit, pull-up, and dip. I haven’t done this, myself, but I am thinking along the lines of 2:00 of each, 1:30 of each, 1:00 of each, :30 of each (similar to the Open workout). This helps with equipment as well.


WARMUP:

Jump rope — always

Pistol — good to practice

Handstand — overhead practice

Hip extension — mimics L-sit position

Kipping — prep for overhead

[insert thing you suck at]


KEY MATCHUP: abs vs. keeping a tight midline position on muscle-ups


SCALING THIS WELL WILL CAUSE ME TO: feel that breathing heavy is a factor on the muscle-ups (or pull-up/dip combo)


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Tough, but kinda fun.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. I thought my regular kipping muscle-ups were pretty tight, but the addition of foam and no knee bend made it much more difficult.

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Steven Thunander
March 26th, 2019 at 12:33 am
Commented on: 190326

Globo scale... 3 rounds for time of 5 tempo false grip chest to ring pullups or 10 tempo strict chest to bar pullup, and 10 deep tempo strict ring/TRX dips, 1 minute l sit. If only dip bars or two boxes are availale do 15 tempo strict bar/box dips per round, as deep as possible. Basically these are a good quality rep, lowering with a negative.



Also, before beginning, work strict muscleup progressions for 10 minutes if you have rings hanging from something stable, and are not doing rmu in the wod. If you are proficient at strict ring muscleups, and are close to unbroken, use this time to work strict bar muscleups.


For the l sit, these can be done on rings , off the boxes, on two benches, off of a chair with handles, or hanging from a pullup bar or rings.

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