CrossFit | 190328
Thursday

190328

Workout of the Day

103

5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

Post time to comments.

The Walking Lunge

1
Walking Lunge
Watch

The WHO trial (so named because the international team of principal investigators contained World Health Organization members) tested the potential of clofibrate, a “pre-statin” cholesterol-lowering agent, to reduce heart attack morbidity and mortality. The investigators ultimately concluded that clofibrate "cannot be recommended as a lipid-lowering drug for community-wide primary prevention of ischaemic heart disease.” Nevertheless, clofibrate remained in use until 2002, when it was pulled for increasing cancer rates. In their review of studies such as the WHO trial, Uffe Ravnskov and David Diamond observe, “Despite the largely disappointing findings from 50 years of cholesterol lower[ing] trials, the indictment and conviction of cholesterol as the causal agent in CVD [cardiovascular disease] has stood the test of time. … [Yet] the grand effort to reduce cholesterol as a strategy to improve health has failed.”

Read More The WHO Trial

Comments on 190328

105 Comments

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Matthew Fletcher
December 30th, 2019 at 2:25 am
Commented on: The Walking Lunge

16min 12 sec. Steps 39, 38, 39.. how did Dave Castro do 32 steps?

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William Ma
October 26th, 2019 at 1:04 am
Commented on: 190328

14:00

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Nate Gordon
May 14th, 2019 at 9:07 pm
Commented on: 190328

20:54

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Manchild Manchild
May 11th, 2019 at 5:23 pm
Commented on: 190328

21:39

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Kury Akin
May 2nd, 2019 at 3:09 pm
Commented on: 190328

25:51. 8 lunges each round. Ring pull ups in 2,2,3,3,3 attempts. Knuckle push ups in 2,2,2,3,3 attempts.

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Pyer-Hugh Dion
April 27th, 2019 at 7:16 pm
Commented on: 190328

14:10

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Jeff Chalfant
April 18th, 2019 at 7:45 pm
Commented on: 190328

24:28 rx


Pull-ups all in 3s until I missed my final rep!

Pushups started 10-8-6-4-2 but by round 3 that wasn’t working. Mostly 5s 4s and 3s after that. Lunges in 8 steps per round. Last 2 rounds much slower than first 2!

40/192/5’9”

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Kevin Miller
April 14th, 2019 at 6:41 pm
Commented on: 190328

No pull-up bar so I subbed 25# db rows.

17:24

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John Campion
April 11th, 2019 at 4:36 pm
Commented on: 190328

19:12 rx

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John Doody
April 10th, 2019 at 9:23 pm
Commented on: 190328

20:47 Rx’d

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Mike de Graauw
April 5th, 2019 at 6:22 pm
Commented on: 190328

20 min cap


3 rounds + 37

Subbed kipping pull-ups for strict; need the practice

M/59/6’2”/230

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Andrei Petrov
April 5th, 2019 at 3:24 pm
Commented on: 190328

19:36 (RX)

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Andrei Petrov
April 5th, 2019 at 3:25 pm

Ups sorry, wrong result

16:36(RX)

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Andrew Sylvia
April 2nd, 2019 at 7:08 pm
Commented on: 190328

19:01 Rx

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Frederick Engelhardt
June 6th, 2019 at 7:57 pm


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D Schultz
April 2nd, 2019 at 6:42 pm
Commented on: 190328

19:46 rx’d

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Sam Pat
April 2nd, 2019 at 5:27 pm
Commented on: 190328

5 rounds:


5 minute bike

6 pushups

2 pullups

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Hank McKibban
April 2nd, 2019 at 3:38 pm
Commented on: 190328

18:38 rx

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Sam Meixell
April 2nd, 2019 at 11:50 am
Commented on: 190328

5 rounds in 6:20 of:

6 Lunges

4 Pull ups

8 pushups

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Tomi Krznar
April 1st, 2019 at 8:39 am
Commented on: 190328

18:05

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Richard Foster
April 1st, 2019 at 12:54 am
Commented on: 190328

Scaled

Pull-ups 15/12/9/9/9

Push-ups 30/25/20/20/20

18:17

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Christopher Voght
March 31st, 2019 at 3:06 pm
Commented on: 190328

23:54 rx

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MIchael Thalmann
March 31st, 2019 at 1:14 am
Commented on: The WHO Trial

Seriously nobody was talking about this in the mainstream before you guys(Glassman opened my eyes anyhow)... I love that your focus has always been in finding undeniable truth through scientific method and rigor.

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Matthieu Dubreucq
December 18th, 2019 at 11:36 am

Michael if you want to know more you can read : The cholesterol myths, by Uffe Ravinskov, MD, PhD

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Chris Hopper
March 30th, 2019 at 10:37 pm
Commented on: 190328

26:47 Rx - unassisted pull ups by any means possible

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Tim Coleman
March 30th, 2019 at 9:42 pm
Commented on: 190328

Scaled for 13 pull ups and 25 push ups

11:47

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Knox Williams
March 30th, 2019 at 8:29 pm
Commented on: 190328

13:59 rx


Super strict on the last few sets may be a stretch, but they were as good as I could do.

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Paul Snell
March 30th, 2019 at 1:53 pm
Commented on: 190328

11:55. Kipping pull ups

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Scott MacArthur
March 29th, 2019 at 11:25 pm
Commented on: 190328

16:41

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Nathan Bynum
March 29th, 2019 at 9:56 pm
Commented on: 190328

18:30 Rxd

Completed early this morning.

M / 39 / 6' / 197lbs

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Gordon Lee
March 29th, 2019 at 7:54 pm
Commented on: 190328

16:03 rx

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Jeffrey Howard
March 29th, 2019 at 7:38 pm
Commented on: 190328

18:30

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Charles Hammerton
March 29th, 2019 at 7:15 pm
Commented on: 190328

14:57 Rx'd

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Matt Duplessis
March 29th, 2019 at 7:05 pm
Commented on: 190328

M/31/5'9/175


18:44 Rx

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Brian Rosenbaum
March 29th, 2019 at 6:02 pm
Commented on: 190328

M/57/6'2"/177

18:25 Rx

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Scott Jacobson
March 29th, 2019 at 4:25 pm
Commented on: 190328

5’8” / 164 lb / 20 / M


Rx’d 20min


Really wasn’t sure how slow to go here, so I focused on form over time. Probably could’ve sped up but oh well.

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Tony Fitzgerald
March 29th, 2019 at 3:53 pm
Commented on: 190328

M/63


Rx: 38:24

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John DIFABIO
March 29th, 2019 at 1:45 pm
Commented on: 190328

19 mins

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John DIFABIO
March 29th, 2019 at 1:45 pm
Commented on: 190328

19 mins

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Pavel Stas
March 29th, 2019 at 1:25 pm
Commented on: 190328

17:55 rx

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Jesse Montagnino
March 29th, 2019 at 5:56 am
Commented on: 190328

2044 ex


D

2145

10 pull ups

20 push ups

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David Mz
March 29th, 2019 at 5:02 am
Commented on: 190328

16mins RX

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Jake Kiddoo
March 29th, 2019 at 2:41 am
Commented on: 190328

15:31 rxd

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Dezert Sky Kiddoo
March 29th, 2019 at 2:09 am
Commented on: 190328

14:33

Scaling with: 7 super strict pull ups

20 super strict push ups

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Dean DelCamp
March 29th, 2019 at 1:38 am
Commented on: 190328

21:40 Rx - dig deep on last rnd

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Js Smith
March 29th, 2019 at 1:28 am
Commented on: 190328

Scaled to 5 r/t

30ft walking lunges

15 ring rows

30 knee push-ups

22:39

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Logan Simpson
March 29th, 2019 at 12:30 am
Commented on: 190328

29/m/5’11”/181


5 rounds:

10 lunges

10 strict pull-ups

20 strict push-ups


23.37

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Cy Azizi
March 29th, 2019 at 12:16 am
Commented on: 190328

20:24

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David Swicegood
March 28th, 2019 at 11:59 pm
Commented on: 190328

13:15


5 rds

30 ft lunge

15 TRX pulls

20 snake push ups

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Shane Azizi
March 28th, 2019 at 11:52 pm
Commented on: 190328

14:36 Rx

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Stacey Carpenter
March 28th, 2019 at 11:20 pm
Commented on: 190328


44:45 time

30ft lunges

modified strict Pullups

1 Rd each of 15 negatives, jumping pullups, negatives, box toenail pullups, kipping pullups

30 pushups strict

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Tajh Madison
March 28th, 2019 at 11:17 pm
Commented on: 190328

21:51 RX.

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Michael Marleau
March 28th, 2019 at 11:08 pm
Commented on: 190328

5 rounds for time of:


Lunge 30 feet

15 pull-ups

30 push-ups


Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.


22:30

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Tom Perry
March 28th, 2019 at 10:45 pm
Commented on: 190328

57 / 168


As rx`d (chest to gnd on push-ups)


14:59

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Dean DelCamp
March 29th, 2019 at 1:36 am

Beast! Great job

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Elliott Harding
March 28th, 2019 at 10:08 pm
Commented on: 190328

13:39

Goal was to stop near failure to keep things moving from exercise to exercise.


Black band pullups

Knee pushups, hands off floor


12/25

9/15

7/12

6/10

5/10

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Stefan Thor Arnarsson
March 28th, 2019 at 9:58 pm
Commented on: 190328

M37 82kg 182cm


18:15 Rx

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Tripp Starling
March 28th, 2019 at 9:29 pm
Commented on: 190328

As rx in 19:31

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Owen Webb
March 28th, 2019 at 9:18 pm
Commented on: 190328

14.35*

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Jacob Cram
March 28th, 2019 at 9:13 pm
Commented on: 190328

20:23 Rx

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Owen Webb
March 28th, 2019 at 9:06 pm
Commented on: 190328

17.30 Rx

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Shannon Said
March 28th, 2019 at 9:03 pm
Commented on: 190328

Did 5 strict pull ups each round, followed by 10 kipping / crunch pull ups

29:21

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Viktor Wachtler
March 28th, 2019 at 8:04 pm
Commented on: 190328

14:27 RX

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Nathan Grandon
March 28th, 2019 at 7:40 pm
Commented on: 190328

20:33 the pullups are still my slowest movement. Guess I know what I should work on in the future.

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Hendrik Bünzen
March 28th, 2019 at 7:32 pm
Commented on: 190328

16:14 rx’d

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Matthew Aukstikalnes
March 28th, 2019 at 6:48 pm
Commented on: 190328

18:15, as written

mostly chins in 5's. Push-ups were a struggle starting from the middle of round 3.

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Austin Billiot
March 28th, 2019 at 6:38 pm
Commented on: 190328

5’6

150lbs

22 age


5 rounds:

30ft lunge (15-17 lunges)

15 pull ups strict (last two rounds broke up into 3 x 5 reps)

30 push-ups strict

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Austin Billiot
March 28th, 2019 at 6:39 pm

10:18 time

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Bethanie Giardina
March 28th, 2019 at 5:49 pm
Commented on: 190328

18:46 rx

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Chris Meldrum
March 28th, 2019 at 5:37 pm
Commented on: 190328

As rx'd, 20:57.


Worked out with my older boys today. They did banded strict pull-ups and incline push-ups with the same rep scheme, and did very well. Ian finished in about 17, Colin in 23. Even with the incline, the push-ups were hardest for them. I did pull-ups in sets of 5 mostly - had to break a little more in rounds 4 and 5. Push-ups generally in 7's and 8's.


46m/5'10"/180

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Adam King
March 28th, 2019 at 4:58 pm
Commented on: 190328

did 20 feet, 10, 20

21:35

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Robert Klingsporn
March 28th, 2019 at 4:55 pm
Commented on: 190328

14 mins. had to modify my pullups at round 4 using momentum to get me up to the bar as I was having trouble just getting a good strict pullup done at that point.

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Alex Chung
March 28th, 2019 at 4:15 pm
Commented on: 190328

16 min rx

M/43/5-10/159lbs

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Nicole Deaver
March 28th, 2019 at 4:00 pm
Commented on: 190328

18:25 Rx

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Daniel McGowen
March 28th, 2019 at 4:00 pm
Commented on: 190328

Elephant in my room: I cannot do a pull-up to save my life. The best I can do is use an assist band to help aid in getting a few reps . What is the secret? Engaging lats? Even when I was in the Marine Corps, the best I could do was 13 max

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E B Tolbert
May 2nd, 2019 at 6:51 pm

I maxed out at 10 before i had shoulder surgery 2 years ago. Now max reps is 32 strict. Started off doing assisted pull ups to failure, once a week during rehab. Then over time it just clicked.

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Dave DeCoste
March 28th, 2019 at 3:34 pm
Commented on: 190328

15:00 Rx

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David Jones
March 28th, 2019 at 3:12 pm
Commented on: 190328

This is the first time I've paid attention to main Site wod as I normally only follow the class programming.

I'm so pleased I took the time to read all the advice given.

I broke the pull-ups into 5s then 3s from rd 3 and paid attention to the post about toe nail pull ups, this enabled me to reset and maintain as strict a form as possible. The push-ups were sets of 10s but alternated btn narrow and wide hand position. Thanks for all the advisory posts. So helpful. Didn't do it for time as I felt this would be detrimental to my form. But it was btn 15-20 mins.

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Vincent Dahlqvist
March 28th, 2019 at 2:51 pm
Commented on: 190328

21:45, Rx

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Jesse Delander
March 28th, 2019 at 2:47 pm
Commented on: 190328

14:07 RX

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Michael Arko
March 28th, 2019 at 2:22 pm
Commented on: 190328

15:38 Rx


For “strict push-ups” I used the elbows-tight method.

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Jim Rix
March 28th, 2019 at 1:23 pm
Commented on: 190328

Subbed 15 power cleans at 95# for the pull-ups. Starting to get pull-up elbow.


14:16

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Mike Andridge
March 28th, 2019 at 3:08 pm

I like that sub. Nice work.

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Joseph Gorton
March 28th, 2019 at 12:36 pm
Commented on: 190328

21:37 RX

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Julien Giguere
March 28th, 2019 at 12:15 pm
Commented on: 190328

Keep it moving ! 11:15 strict pull ups

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Gavin Carruth
March 28th, 2019 at 12:04 pm
Commented on: 190328

18:02 rx


With my long legs the lunges were only 8 reps total per round 🤷‍♂‚️


M/6-3/218lbs

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Russell Albrycht
March 28th, 2019 at 11:54 am
Commented on: 190328

21:57 blue band PU

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John Clarke
March 28th, 2019 at 11:44 am
Commented on: 190328

5 rounds:


10 lunge steps

15 pull-ups

30 push-ups


12:55

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Sebastien Fitzpatrick
March 28th, 2019 at 11:11 am
Commented on: 190328

19:00 Rx


I experimented with doing larger sets than I’m used to and dropped pretty quick by my third round. I did my best to keep a hollow position for my reps, which was hard to maintain on the push-ups. Last, did anyone feel like the lunges were just a super short. Of the entire workout, maybe a total of 3min was lunges.

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Joseph Gorton
March 28th, 2019 at 12:38 pm

Pretty sure the lunges were a forced "active" rest.

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Dave DeCoste
March 28th, 2019 at 3:35 pm

Yes, lunges were quick. Agree with Joseph, active rest.

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Correia Gaetan
March 28th, 2019 at 11:02 am
Commented on: 190328

16 min 39 rx

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Claire Fiddian-Green
March 28th, 2019 at 10:40 am
Commented on: 190328

22:44. Rx lunges and push ups. SPUs a combination of strict pull ups, band assisted pull ups, and strict and slow horizontal ring rows alternating pronated and supinated grip.

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Mike Andridge
March 28th, 2019 at 10:35 am
Commented on: 190328

3 rnds strict @ 11:06

then last 2 rnds strict with 20# vest

21:57

m/49/175

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Mike Andridge
March 28th, 2019 at 11:10 am

21:57 was total time.

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Jim Rix
March 28th, 2019 at 1:24 pm

Way to really tackle this, Mike.

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Nick Rohde
March 28th, 2019 at 10:22 am
Commented on: 190328

Finally back at it.

22:10

Strict pull ups.

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Nick Ober
March 28th, 2019 at 9:54 am
Commented on: 190328

18 mod pulls

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Matteo Cucurachi
March 28th, 2019 at 9:51 am
Commented on: 190328

14 min Rx’M

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Rajat Samanta
March 28th, 2019 at 4:58 am
Commented on: 190328

15 min Rx'd

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Chris Sinagoga
March 28th, 2019 at 1:31 am
Commented on: 190328

Champions Club Scaling Notes


RANT:

Here’s another one of those strict-and-for-time workouts that make the Compare To function really difficult. The entire thing took me 15 minutes and some change, and I scaled to 7 pull-ups and 11 push-ups; I could have made it worse on myself by going even slower than I did. As I mentioned before, these main site workouts are designed to, over time, exceed the capacity of the fittest humans on the planet. At first glance, like two days ago, this one does not appear to be rough. But you can make the push-ups and pull-ups as difficult as you want to make them. I think very few people should do this as rx’d.


WARMUP:

Kip- prep for overhead and keep motion fresh and work on keeping feet together out back (prep for lunge)

Jump rope — always

Pistol — lunge position prep

L-sit — because Coach says

[insert thing you suck at]


GROUP VERSION: 5 rounds, 30 lunges, max reps push-up, max reps pull-up. Do max reps in 2 sets if needed, especially in the later rounds.


I’M NOT SURE WHAT I’M DOING VERSION: set a time limit on each exercise. Try 1 minute for each then take it from there.


I’M KINDA STUCK IN THE MIDDLE HERE VERSION: Ricky Reps are a beautiful thing. Just go on a station until you feel like you’ve had enough, then move on. You can do bar bangs, flexed bar hangs, half pull-ups, very minimal kipping pull-ups… you name it. Same goes for push-ups. You have 5 rounds to experiment on yourself.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4.

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Juan Acevedo
March 28th, 2019 at 1:00 am
Commented on: 190328

Intended Stimulus

.

Curiosity, and virtuosity are skills not an attributes. We don't practice them often, and hence we get bored. Today let's practice them. This is a simple body-weight workout, just like Grace is a simple external weight workout. Don't underestimate it though, don't look at merely as work. The call is for virtuosity. How good can you make these foundational moves? How well can you perform them? The question is as much a challenge as it is a real wondering. Approach this workout this way--with a true sense of wonder--and with a real aim to perform at your best. Today's let's be majestic!

All of the above applies regardless of scaling options. Choose modifications that allow you to keep bigger sets on the arms movements. Cut the number of rounds and reps so that the total time is under 15 minutes.

.

Option 1

5 Rounds for time

Lunge 30 feet

12 strict AF banded pull ups

24 strict AF rack push ups

.

Option 2

4 Rounds for time

Lunge 25 feet

12 strict AF toenail pull ups

24 strict AF rack push ups

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James Lawrence
March 28th, 2019 at 2:24 am


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Steven Thunander
March 28th, 2019 at 12:30 am
Commented on: 190328

Globo scale: no changes needed/as Rxed. This one can be done with just a home door pullup bar, or in a park, as well as a globo or garage. If space limited do 14 alternating reverse lunges per round. As always, you can do controlled Hand Release Pushups here if you are not sure of your pushup strictness.


If you do not have a pullup bar, do 20 db upright rows, or sub heavy lat pulldowns (hotel gym folks)

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Eric O'Connor
March 28th, 2019 at 12:25 am
Commented on: 190328

In the past, I found myself constantly utilizing the same scaling options for movements like pull-ups and push-ups. I think this can lead to plateaus and boredom, specifically with intermediate level athletes. Consider rotating movement modifications, on a somewhat regular basis, while preserving the functions of the movements. The modifications provided for the pull-up and push-up, today, are different than previous times performing these movements.


Lunge: I consider this to be a relatively low volume of walking lunges, when spread out over the course of 5 rounds. Nearly all of my athletes will perform this movement as prescribed. I will scale the distance, and potentially the range of motion, as needed on an individual basis.


Strict Pull-ups: I consider the volume of this movement to be high. For athletes that can perform strict pull-ups, but the volume of 75 reps is too high, I will reduce the reps on each round to a rep range that helps maintain consistency and range of motion. Another option is to set a time duration to complete pull-ups each round. For example, I can have my athletes perform 2:00 of strict pull-ups each round. For athletes that cannot perform strict pull-ups, I will modify the movement to 10-15 “toe-nail” assisted pull-ups per round. Athletes can set up with their feet on the floor or on a box. For further scaling I will utilize a ring row, while modifying the foot position to allow the athlete to achieve 10 reps each round.


Push-ups- I consider the volume of this movement to be relatively high. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps on each round. For athletes that cannot perform push-ups, I will either have them perform incline push-ups or they can utilize band-assistance, with a band attached to a pull-up bar and then looped just above the hips.

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