CrossFit | 190404
Thursday

190404

Workout of the Day

85

3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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At Home: Step-Ups

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A new study published in the Journal of Physiology suggests that a single session of high-intensity interval exercise (HIIT) may significantly slow the growth of cancer cells. Blood serum collected from a group of male colorectal cancer survivors after a single HIIT session showed an immediate reduction in cancer cell growth, which suggests that HIIT may change the environment of the cells. According to lead researcher James Devin, an exercise physiologist at the University of Queensland, “Researchers found there were elevations in some inflammatory markers, known as cytokines, immediately after exercise, and hypothesized that this is what played the biggest role in cell growth reduction."

Read the articleJust One Session of HIIT Might Help Stop Cancer Cells From Growing

Comments on 190404

90 Comments

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William Ma
December 3rd, 2019 at 2:46 am
Commented on: 190404

8:27 (double unders)

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Manchild Manchild
June 6th, 2019 at 6:22 pm
Commented on: 190404

did 1/2, and subbed DUs for TUs


10:55

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Francisco Alférez
May 28th, 2019 at 4:31 pm
Commented on: 190404

3 rounds for time of:


20 walking lunges

30 plate thrusters (10-kg. plate)

120 single-unders


TIME: 15'17"

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Danielle Hale
May 21st, 2019 at 9:39 pm
Commented on: 190404

9:22 sub dubs

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Kury Akin
May 9th, 2019 at 2:52 pm
Commented on: 190404

13:29. 20 forward lunge, 30 wall ball 9kg, 30 sdlhp 20kg, 50 DU

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Kury Akin
May 9th, 2019 at 2:53 pm

*3

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Nathan Bynum
May 6th, 2019 at 9:47 pm
Commented on: 190404

Scaled to 10lb ball and singles

10:43

M / 39 / 6' / 198lbs

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Mike de Graauw
April 30th, 2019 at 10:10 pm
Commented on: 190404

13:25

Subbed 40-DUs for 30-TUs

Else RX


M/59/6’2”/230

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Mike de Graauw
April 30th, 2019 at 10:09 pm
Commented on: At Home: Step-Ups

13:25

Subbed 40 DUs for 30 TUs

Else RX


M/59/6’2”/230

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Jeff Chalfant
April 25th, 2019 at 7:20 pm
Commented on: 190404

13:40 not rx.

(10 sets of 3 double unders followed by one triple under attempt each round. I think I managed 5 total.) The rest as rx’d. Wallballs broken 15-10-5 each round.

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Tanmay Bhattacharya
April 23rd, 2019 at 12:27 pm
Commented on: 190404

20.06, thrusters instead of Wall ball, Box jump size 3 for TU

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Kevin Miller
April 21st, 2019 at 4:08 pm
Commented on: 190404

Scaled to double unders and 8’ target

11:08

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Scott MacArthur
April 18th, 2019 at 6:30 pm
Commented on: 190404

12:07. At home so 45 lb thrusters for WB

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John Doody
April 13th, 2019 at 12:44 pm
Commented on: 190404

10:52. Subbed 80 double unders each round instead of triple unders

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Sam Meixell
April 10th, 2019 at 1:22 pm
Commented on: 190404

3 rounds in 5:10 of:

10 lunges

15 wall-ball shots, 14#

20 single-unders

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Richard Foster
April 9th, 2019 at 11:20 pm
Commented on: 190404

Dotcomscaled

3 x

20 Walking lunges

30 wall balls (20lb) - strath up - no wall

30 secs DU tries

180 SU

16:37

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Alex Pham
April 8th, 2019 at 10:27 pm
Commented on: 190404

8:13

Double unders

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Shane Azizi
April 8th, 2019 at 9:58 pm
Commented on: 190404

21:31 (10 triple under attempts per round. Made about half)

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Mike Scott
April 8th, 2019 at 2:44 am
Commented on: 190404

3rd wod after meniscus surgery so scaled to 2 rds of 20 walking lunges, 30/20 wb to parallel w/ basketball, & .25 mile on bike in 7:35 - curious to see how knee feels in the morning

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Scott Wiedmeyer
April 8th, 2019 at 12:24 am
Commented on: 190404

32 / M / 5'9' / 140lbs


3 rounds:

Walking lunges x20

15lb dumbbells thrusters x30

Zero-unders x40


27:25


Didn't have my jump rope so I just jumped in place-- "zero-unders." Should have upped the reps for those. Thrusters were the hard part, but a lot of the problem was that my shoulder was feeling weird at full extension.

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Shannon Said
April 7th, 2019 at 10:06 pm
Commented on: 190404

20 walking lunges

30 10kg (instead of 9kg) wall balls @2m (low roof)

40 double unders w/ weighted rope

16:58

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Claire Fiddian-Green
April 6th, 2019 at 9:38 pm
Commented on: 190404

11:22, Rx lunges and WB shots. Scaled DU to 80 singles per round. Then I spent 5 minutes practicing double unders and got 40, all broken up by 1-3 singles. That’s the most DU I’ve ever gotten, and - wouldn’t you know it - I feel like the scales have improved my ability to jump correctly for DU. I also practiced moving my wrists faster/more aggressively, and that helped, too.

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Chris Meldrum
April 6th, 2019 at 5:30 pm
Commented on: 190404

Scaled to double-unders (can't do triple-unders yet). Time - 7:24.


Unbroken lunges and DUs. This was all about the wall balls. Unbroken first round, but had to break in rounds 2 and 3. Went 15-7-8 and 20-10, but also had a couple where I rested while holding the ball. First round was ~2:15 so I feel pretty good about the pace for the last 2 rounds.


46m/5'10"/180

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Knox Williams
April 6th, 2019 at 2:45 pm
Commented on: 190404

11:19 - subbed TUs for 160 SUs each round

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John Campion
April 6th, 2019 at 10:16 am
Commented on: 190404

3 rounds for time of:

20 walking lunges

30 wall-ball shots

30 seconds playing with triple unders

120 Double Unders



Men: 20-lb. ball to 10 ft.


12:59

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Sam Pat
April 6th, 2019 at 2:58 am
Commented on: 190404

30 minutes bike (instead of lunge)


3 sets:


10 arm taps - 10 lb pack

60 single jump rope

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D Schultz
April 5th, 2019 at 7:04 pm
Commented on: 190404

Subbed TU for 80DU

Last round 40 DU 80 SU

Everything else rx’d

17:42

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Iovu Galina
April 5th, 2019 at 6:25 pm
Commented on: 190404

20 walking lunges

30 wall-ball shots

40 double-unders

Time: 18.00 minutes

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Scott Jacobson
April 5th, 2019 at 4:13 pm
Commented on: 190404

5’8” / 164 lb / 20 / M


14:56

Subbed Triple Unders for Double

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Andrei Petrov
April 5th, 2019 at 3:18 pm
Commented on: 190404

19:33(RX)

Stuck on the 1st round of TU but 2nd and 3rd round got it better!

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Andrei Petrov
April 5th, 2019 at 3:19 pm

https://www.instagram.com/p/BmOfx_tF2mn/?utm_source=ig_share_sheet&igshid=18plaix065b20

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Matthew Burritt
April 5th, 2019 at 2:09 pm
Commented on: 190404

M/42/5'4"/148lbs

80 double unders substitute for triples

12:30

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Viktor Wachtler
April 5th, 2019 at 11:00 am
Commented on: 190404

Subbed for 10kg dumbell thrusters.

Scaled to 120 double-unders/round.

21:12

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Rajat Samanta
April 5th, 2019 at 4:52 am
Commented on: 190404

22 min with DU!

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Dezert Sky Kiddoo
April 5th, 2019 at 2:48 am
Commented on: 190404

20:15 (first round did 20 TU, last 2 rnds did 15 TU)

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Js Smith
April 5th, 2019 at 2:19 am
Commented on: 190404

Haven’t slept well all week. Dialed it back a bit.

Scaled to 3 rounds for time of:

20 walking lunges

30 was, 10#

80 single-unders

13:09

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Jesse Montagnino
April 5th, 2019 at 2:08 am
Commented on: 190404

1342

14 lb ball

2 single/1 double progression to 40


D

1421

6 lb ball

80 singles

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Krista Cooper
April 5th, 2019 at 1:52 am
Commented on: 190404

12:58 sub 80 double unders

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Jake Kiddoo
April 5th, 2019 at 1:50 am
Commented on: 190404

13:21 sub with 80 du each rnd

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Phill Kiddoo
April 5th, 2019 at 1:50 am
Commented on: 190404

11:23 sub’d 80 DUs

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Brian Conti
April 5th, 2019 at 1:34 am
Commented on: 190404

10:59

Single arm thrusters with 35# db for wall balls

80 double unders which were rusty

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Krishna Sachanandani
April 5th, 2019 at 12:35 am
Commented on: 190404

great way to also do this wod is see how many doubles you can do if you can do sets of 100 consistent try triples if you cant string them together try this workout with a weighted rope the one from rx smart gear works great

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Stacey Carpenter
April 4th, 2019 at 11:52 pm
Commented on: 190404

23:33 14# 60dubs each round

frozen left shoulder wouldn't rotate evenly on dubs due to all the extra pullups I've been doing. also did ppp Pullups program after

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Tom Sherrill
April 4th, 2019 at 10:41 pm
Commented on: 190404

I know calories burned in a workout has a LOT of variables. However, what would an average male athlete weighing 190 pounds burn in a workout like this...any guesses?

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Tom Perry
April 4th, 2019 at 10:20 pm
Commented on: 190404

57 / 168

Double-unders

13:58 -- did last two sets of 40 DU unbroken.

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Tripp Starling
April 4th, 2019 at 9:45 pm
Commented on: 190404

I attempted triple unders for 5 minutes unsuccessfully.


WOD

20 lunges

30 wall balls

80 double unders


After 18 wb in round 2 switched from 20# to 14#. They are a weakness and my form was bad w/ 20# and got much better w/14#


14:38

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Joseph Collins
April 4th, 2019 at 9:34 pm
Commented on: Salmon Cakes With Tartar Sauce

How long and what temperature for the oven?

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Bruce Becker
April 4th, 2019 at 9:26 pm
Commented on: 190404

Sub 10 lbs wall ball shots and 240 SU. Lunges rx

10:29. 58 M

Is there a place to look for old dudes scaled wod?

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Christopher Voght
April 4th, 2019 at 9:16 pm
Commented on: 190404

3 rounds for time of:


20 walking lunges

30 wall-ball shots

40 triple-unders - sub with 80 double-unders


Men: 20-lb. ball to 10 ft.


13:40

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Christopher Voght
April 4th, 2019 at 9:16 pm
Commented on: 190404

3 rounds for time of:


20 walking lunges

30 wall-ball shots

40 triple-unders - sub with 80 double-unders


Men: 20-lb. ball to 10 ft.


13:49

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Reymond Kiddoo
April 4th, 2019 at 8:44 pm
Commented on: 190404

10:01 with double indeed

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Reymond Kiddoo
April 4th, 2019 at 8:44 pm

Under *

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Vincent Dahlqvist
April 4th, 2019 at 7:45 pm
Commented on: 190404

12 minutes, scaled to 120 single unders

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Nicole Deaver
April 4th, 2019 at 7:35 pm
Commented on: 190404

15:19

3 Rds

20 walking lunges

30 wall balls (10#- all I have)

30 Sec TU attempts

1 min DU attempts

120 SU


I got a few random DUs no TUs.

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Randy Long
April 4th, 2019 at 7:14 pm
Commented on: 190404

Subbed 120 single-unders; otherwise as Rx’d.


12:05

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Mike Andridge
April 4th, 2019 at 7:11 pm
Commented on: 190404

Rogue Invitational

wod #1

11 min amrap

2k row

HSPU with remainder of time

8 strict HSPU

my rowing is atrocious

then 90 sec rest

3 rnds

20 wlking lunges

30 wb to 9'

50 du

13:17

m/49/175

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Jeffrey Howard
April 4th, 2019 at 7:08 pm
Commented on: 190404

24:48

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Jacob Cram
April 4th, 2019 at 6:36 pm
Commented on: 190404

10:31 Subbed 60 double unders for 40 triple unders, the rest as rx.

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Maher Alsayid
April 4th, 2019 at 6:29 pm
Commented on: 190404

13:40 min

20m walking lunges

30 10kg ballwall

150 single under

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Adam King
April 4th, 2019 at 5:48 pm
Commented on: 190404

Did 20 lunges, 30 20lb DB Thrusters, 120 single unders 16:06

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Ian Heeks
April 4th, 2019 at 5:19 pm
Commented on: 190404

17.18. Subbed wall balls for 20kg barbell thrusters and triple unders for 120 single unders

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Michael Johnston
April 4th, 2019 at 4:12 pm
Commented on: 190404

Brand new here and trying to learn!

Subbed 10 pound ball as it’s my first time.

Can’t quite get TUs but managed to work on my DUs (my gym needs better jump ropes so I’m gonna bring my own next time).


Time 17:20. Not bad for me. Really working on good form and full movements over speed.

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Kelly Steadman
April 4th, 2019 at 3:20 pm
Commented on: 190404

Thank you Coach. I just learned a new skill.

Round 1: “maybe I should order a new rope.”

Round 2: “aah, spin my wrist faster!”

Round 3: 40 triple unders. Not in a row, but broken with singles between and totally pumped about it!

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Stacey Thompkins
April 4th, 2019 at 8:07 pm

Awesome!!! I can't get triple unders for the life of me

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Hank McKibban
April 4th, 2019 at 2:34 pm
Commented on: 190404

11:50 (sub’d 80x DUs)

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Michael Arko
April 4th, 2019 at 1:08 pm
Commented on: 190404

Subs: 2x18lbs DB thrusters for wall-balls; 60 DUs for 40 TUs.

14:06

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Shawn Gembala
April 4th, 2019 at 12:39 pm
Commented on: 190404

Really enjoyed this one, even though I scaled it!! Six-and-a-half months preggo!!! My goal was to be under 20 mins....nailed it at 17:51!!! 🙌🏻💪🏻

3X

20 walking lunges

30 DB thrusters 15# each

160 Singles

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Regan Windsor
April 4th, 2019 at 11:50 am
Commented on: 190404

F/44


Scaled:

3 rnds of

20 walking lunges

30 thrusters 15# DBs

160 skips


14:15

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Dave DeCoste
April 4th, 2019 at 10:51 am
Commented on: 190404

10:50

Subbed 100 DUs for TUs. Still can’t string TUs together.

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Sebastien Fitzpatrick
April 4th, 2019 at 9:49 am
Commented on: 190404

14:24 Rx


My feet hurt...

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Stacey Thompkins
April 4th, 2019 at 9:38 am
Commented on: 190404

M/44/6'2"/185#


3 RFT

20 lunges

30 WBS to 9' target limited by ceiling height

120 DU's

11:52

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Mike Andridge
April 4th, 2019 at 7:22 pm

Nice Stacey!

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Oscar Rodriguez
April 4th, 2019 at 9:30 am
Commented on: Salmon Cakes With Tartar Sauce

Yes!!!

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Hendrik Bünzen
April 4th, 2019 at 9:11 am
Commented on: 190404

10:06 scaled to DU

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Steve Adams
April 4th, 2019 at 8:23 am
Commented on: 190404

Globo scale,

20 Walking lunges, 30 thrusters w/25 lb. Dumbbells/ 40 bench jump up overs X 3 rounds

15:20

M36/185/6'3"

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David Smith
April 4th, 2019 at 4:21 am
Commented on: 190404

Practiced Triple Unders for. Few minutes before beginning. Forgot to start my clock, but oh well. That sucked anyway.


Subbed out 15lb DB thrusters for wall balls

Subbed out DUs for TUs

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Eric O'Connor
April 4th, 2019 at 2:50 am
Commented on: 190404

This looks like a fun one. I think that the movements will significantly impact each other, and this workout will be much harder than I initially expected.


Walking Lunges: I consider this to be a relatively low volume of walking lunges. I will have nearly all of my athletes perform this movement as prescribed. I will scale the reps, and potentially the range of motion, on an individual basis, if needed.


Wall-ball Shots: I consider the volume of this movement to be fairly high, with an additional challenge of completing these reps after performing lunges. I will have many of my athletes attempt this movement as prescribed. I anticipate that I will need to reduce the reps, decrease the load, or lower the height of the toss, for a lot of athletes, to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, athletes will spend no longer than 2:00-2:30 on any round of wall-balls or only allow 3 sets to complete the reps on any round.


Triple-Unders: I think nearly everyone will need to scale this movement. I will treat this as a time to practice a challenging jump rope skill for each athlete’s ability level. For those that can easily perform double-unders, they will attempt triple-unders for 1:30-2:00 each round. For those that have a hard time performing double-unders, I will have them attempt 40 double-unders each round or limit the attempts of double-unders to 1:30-2:00 each round. For those that are new or struggle with jumping rope, I will have them complete single unders, performing 80-120 reps each round.

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Juan Acevedo
April 4th, 2019 at 2:44 am
Commented on: 190404

Intended Stimulus

.

Today is an excellent reminder that our skill training should not end when we reach what we call RX. If you have double unders remembering how frustrating and rewarding learning that skill was can be very illuminating. We should not stop learning. If you have never tried triple unders before, let today be your first day towards that. If you are still mastering doubles, or singles, keep doing that, relax and remember we are all in the same boat. Spend some good time in the warm up practicing power jumps, and penguin jumps, whether for triples or doubles. Once in the workout, choose a scaling option that allows you to keep moving. Today should be a high heart rate keep moving kind of day. Use a ball that allows you to break the wall-ball shots no more than twice per set. Lunges should be pristine, even if you need to assist them with a PVC. Today let's hustle!

.

Option 1

3 rounds for time of:

20 walking lunges

30 wall-ball shots

30 seconds playing with triple unders

120 Double Unders



Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

.

Option 2

3 rounds for time of:

20 walking lunges

30 wall-ball shots

30 seconds playing with double unders

180 Single Unders

Men: 14-lb. ball to 10 ft.

Women: 10-lb. ball to 9 ft.

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Chris Sinagoga
April 4th, 2019 at 2:15 am
Commented on: 190404

Champions Club Scaling Notes


RANT:

The low volume on lunges is in recent workouts is something I’ll have to do a better job of figuring out. I have seen complaints over the years about how CrossFit is not very vocal when they change things. But I actually don’t mind it — especially for the workouts — because it leaves a lot open for interpretation. You can bend and scale these workouts however you want in order to fit your purpose.


I SHOULD TRY THIS RX’D IF: You can do a few triple unders in a row and you want that skill tobe your focus


SCALING THIS WELL WILL CAUSE ME TO: get a leg and a lung burner out of it in under 10 minutes


GROUP VERSION: change the order to whatever you want emphasized going from least to most. So you could do 20 wallballs, 30 lunges, 40 triples (or some number of doubles/singles). You could go 20 triples, 30 wallballs, 40 lunges, etc. Think about what your group needs themost.


WARMUP:

Squat — wallball prep

Jump rope — always

L-sit — because Coach says and it seems to be paying off (go figure)

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Unbroken or close to unbroken jump ropes can make it worse.

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Hunter Frizzelle
April 4th, 2019 at 1:55 am
Commented on: 190404

I don’t know anyone that can do consistent triple unders....... I’m sure some can but I don’t know any..... 13 yr crossfitter, level 1 coach and used to own a box.

Please return the wods that are somewhat manageable to regular crossfitters. I get that wods need to get harder Bc athletes are better these days but some of this stuff is ridic.

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Chris Sinagoga
April 4th, 2019 at 2:25 am

Hunter, I would definitely like to stay in my comfort zone and see AMRAP in 20 minutes of: 20 wallballs, 30 lunges, 40 double unders. But these new workouts that have been coming up are challenging me both as a coach and athlete in a really good way. If you think critically about the workouts listed you'll get a lot out of them.

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Allison Autrey
April 4th, 2019 at 3:03 am

HUNTER FRIZZELLE...Like Chris said, the point is to try something to improve on your skills. This will vary depending on skill and ability. If you don't have triple unders, try....and if it doesn't come to pass during the workout, move to double unders. If you do not have double unders, try, and then move to singles...or if you have a couple double unders, then stick with that and keep working on it. Myself, I cannot even jump rope at all right now. I would probably scale to fast mountain climbers or fast burpees. Something to keep the stimulus on par. We need to be able to look at the workouts and see the possibilities rather than see the limitations. xoxo

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Lowell Tyler
April 4th, 2019 at 1:27 am
Commented on: Just One Session of HIIT Might Help Stop Cancer Cells From Growing

Would be nice if this were a panacea. I did CrossFit for 11 yrs and got colorectal cancer at age 49. Though possibly too many hiit wods cause too much inflam cytokine release that leads to more cancer. I do believe CrossFit saved me as I tolerated higher levels and more doses of chemotherapy than any patient my oncologist had seen. And the mental aspects of cf helped tremendously.

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James McMillian
April 8th, 2019 at 11:55 pm

some are viral. some are the results of genes. i would submit it was a viral/

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Matthieu Dubreucq
December 25th, 2019 at 11:50 pm

Unfortunately it is not all black or white. Many factors are involved in cancer. I am happy to know that CrossFit helped you threw this difficult challenge. I agree with you that the mental aspects is important too!

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Mickey Ferguson
April 4th, 2019 at 1:18 am
Commented on: 190404

Does anyone know of a single (non-Games level) athlete who has triple-unders? I know one or two who might be able to get a couple of them, but 3 rounds of 40? I've gotten exactly one (1) in the many times we've had skill work on the jump rope, and I'm very consistent with DU. (50 unbroken is routine.)

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Chris Sinagoga
April 4th, 2019 at 2:17 am

Hey Mickey, there's a few out there. Aaron Sexton, Jay, and Sabal are our gym peeps who can do triples. I think like 14 in a row is their best.


Just bump the exercises up the ladder and triples down if you want to work on them. Do like 10 triple attempts, 30 lunges, 40 wallballs. Or something like that.

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Sebastien Fitzpatrick
April 4th, 2019 at 9:01 am

One, Austin Malleolo says “program for the best, scale for the rest” and “you won’t get new skills if you only program old skills”.

Two, yes you will see some folks on here (none elites) do triple unders.

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Krishna Sachanandani
April 5th, 2019 at 12:33 am

I can do sets of 10 max set 20 have done them under fatigue too def not a games athlete just have to practice will be hitting this soon

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Steven Thunander
April 4th, 2019 at 1:01 am
Commented on: 190404

Globo Scale: As per usual, if need be sub dumbbell thrusters 20/15lb DB's for wallballs. Triple unders... If no rope do box or bench jump overs 24/20, or if just jumping over a bench works. If you have a rope and do not have triple unders, do 2/1 double unders or 4/1 single unders after spending 10 minutes pre WOD working on the higher jump rope skill. Walking lunges--- If no room, sub 20 stationary lunges.

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