CrossFit | 190405
Friday

190405

Workout of the Day

78

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

Post loads to comments.

Dumbbell Row

9
Dumbbell row

[D]ifferentiating between cause and non-causative factors is essential. Elimination of the latter only ameliorates or reduces the incidence whereas elimination of the former eradicates the disease. Swamps are not a cause of malaria. Draining swamps may reduce the incidence of malaria but it is eradication of the malarial parasites that eliminates the disease. Reduction in incidence rather than elimination of the disease precludes a causal relationship.

W.E. Stehbens, "The Concept of Cause in Disease," 1985

A widely accepted hypothesis suggests coronary atherosclerosis (CA) is initiated by dysfunction of the arterial lumen. Vladomir Subbotin, MD and Ph.D., writes, “[S]talled progress in pharmaceutical treatment gives a good reason to review logical properties of the hypothesis underlining our efforts, and to reconsider whether our perception of coronary atherosclerosis is consistent with facts about the normal and diseased coronary artery.” In this extended review, Subbotin argues coronary atherosclerosis begins not because of dysfunction in the arterial lumen but rather in the vasa vasorum.

Read MoreNeovascularization of Coronary Tunica Intima Is the Cause of Coronary Atherosclerosis: A Hypothesis

Comments on 190405

89 Comments

Comment thread URL copied!
Matthieu Dubreucq
December 25th, 2019 at 11:59 pm
Commented on: Neovascularization of Coronary Tunica Intima Is the Cause of Coronary Atherosclerosis: A Hypothesis

It is easy to follow the "seems logical" cause and loose sight of what is the real cause and only focus on the bio markers. Looking forward to what this hypothesis will bring in the potential prevention of atherosclerosis.

Comment URL copied!
William Ma
December 16th, 2019 at 10:11 pm
Commented on: 190405

DB Row: 32.5, 40, 50, 60, 70, 80, 90, 90lbs

Row: 7:39.1

Comment URL copied!
Manchild Manchild
June 5th, 2019 at 5:23 pm
Commented on: 190405

EMOM, and subbed 20 burpee pull-ups for row


15, 20, 25, 30, 35, 40, 45, 45


2:19

Comment URL copied!
Francisco Alférez
May 31st, 2019 at 3:58 pm
Commented on: 190405

LOADS:

43-43-43-43-43-43-43-48-kg.

95-95-95-95-95-95-95-106-lb.


TOTAL: 349-kg. (769-lb.)

Comment URL copied!
Matthew Aukstikalnes
May 30th, 2019 at 5:02 pm
Commented on: 190405

50-55-60-65-70-75-80-80(5/5); Row 7:38.7, 20 seconds off of PR. Still feeling Murph from 4 days ago.....

Comment URL copied!
Danielle Hale
May 23rd, 2019 at 5:51 am
Commented on: 190405

25,30,35,40,40,40,40,45 8:30row

Comment URL copied!
Kury Akin
May 10th, 2019 at 5:09 pm
Commented on: 190405

All body weight (85kg) single arm ring rows from horizontal.

EMOM *15 Kip up and then descent in 6-8 seconds. Aimed for 10.

Sub 4*2m rounds with heavy bag. body weight squat for 1 minute between rounds. Wanted a change from sdlhp and wall balls 🤣

Comment URL copied!
Kury Akin
May 10th, 2019 at 5:10 pm

4x2m rounds

Comment URL copied!
Nathan Bynum
May 6th, 2019 at 9:50 pm
Commented on: 190405

50, 60, 70, 80, 90, 95, 100, 100lbs

M / 39 / 6' / 198lbs

Comment URL copied!
Kevin Miller
May 2nd, 2019 at 2:43 am
Commented on: 190405

50# on all sets/reps

Comment URL copied!
Jeff Chalfant
April 27th, 2019 at 12:18 am
Commented on: 190405

Dumbbells only go to 70 in my gym, put some magnets on getting it to 80 but then I decided to grab 2 kettlebells, tricky but it worked. Everything felt light until the last set but was still able to do 2 reps:


70x3ea arm, 70x4, 75x3, 80x3, 80x3, 80x3, 97x2, 114x2 all w/ rotation and full reach of elbow as high as possible and load contact on chest.


Doing these the CrossFit way has been interesting. I see value in both the isolated side version and the rotating version.


Handstand descent practice saw new levels of control. Did 20 ish attempts with 30-45 seconds of rest. Straight arm, straight leg, straddle.


7:27.2 row at damper 4/5 -very tough!




Comment URL copied!
John Campion
April 22nd, 2019 at 10:26 pm
Commented on: 190405

65

70

75

80

85

90

95

100


7:30 row

Comment URL copied!
John Doody
April 21st, 2019 at 12:26 pm
Commented on: 190405

65-65-70-70-70-70-70-70lbs- heaviest weight at home

15 min HSPU decline

2000m Row- 6:58

Comment URL copied!
Morgan Greene
April 15th, 2019 at 4:28 pm
Commented on: 190405

100, 105, 110, 115, 120, 125, 130, 135


7:16 row (1:49 / 500m)

Comment URL copied!
Nathanael Akin
April 11th, 2019 at 11:53 pm
Commented on: 190405

65-70-75-80-85-90-95-100


Then handstand practice for 15:00


Then run 2000m in 9:12

Comment URL copied!
Shannon Said
April 9th, 2019 at 9:36 pm
Commented on: 190405

First 4 - 30kg

Second 4 - 37.5kg (nearing failure at end)

Used wall for handstands

2km Row complete in 9:34

Comment URL copied!
Shane Azizi
April 9th, 2019 at 8:56 pm
Commented on: 190405

65, 70, 75, 80, 85, 90, 95, 100


15 minuets or bent arm, hip, and knee descents


7:17.0 Rx

Comment URL copied!
Jacob Jones
April 7th, 2019 at 11:19 pm
Commented on: 190405

m/35/6'2"/210

Alt DB row - 45,50,55,60,65,70,75,80#

HSP practice ✅

Row 2km 9:05

Comment URL copied!
Viktor Wachtler
April 7th, 2019 at 7:38 pm
Commented on: 190405

Used my kettlebells, small hand- and legweights and a chain.

25-30-36-42-42-42-42-42kg this was the heaviest to lift with proper technic.

10' slow descent on push-up stands.

1600m run: 7:50

M 42/1.78m/77kg

Comment URL copied!
Viktor Wachtler
April 7th, 2019 at 7:39 pm

In the run 70m elevation

Comment URL copied!
Claire Fiddian-Green
April 7th, 2019 at 2:25 pm
Commented on: 190405

Heaviest DB I have is 35 lbs., so I did 16 reps alternating each arm at 35 lbs.

15 HS practice: 1 min kick up to freestanding handstand. 2 min crow pose hold practice. 7 min EMOM: 30 sec pike hold from 30” box. Then 10 wall walks, and 10 seated press with 20# DB each arm.

2k row: 8:43.

Comment URL copied!
Eric Parker
April 7th, 2019 at 2:25 pm
Commented on: 190405

Modified

Dumbell row 8x3 80#

Handstand Hold 30sec, rest 60sec x8

Row 2k 7:18.6

Comment URL copied!
Jesse Montagnino
April 7th, 2019 at 6:33 am
Commented on: 190405

Rough ruff. No easy day.


45-55-65_75-75-65-65-75 landmine


15 minute emom. First 4 min on parallettes head to the ground. Last 11, regular descents every 30 seconds.


Row 2k 7:46


D

10-20-20-20-10-10-10-10 (landmine)


15 min


2k 1115

Comment URL copied!
Phill Kiddoo
April 7th, 2019 at 4:31 am
Commented on: 190405

sub'd 5k run ~25-30min

Comment URL copied!
Brianna Sweet
April 7th, 2019 at 1:14 am
Commented on: 190405

I'm new to main site workouts. I've been doing CrossFit for 4.5 years and coaching for almost 2. I recently left my gym and decided to turn to main site for programming for myself. It's different for sure and I'm hoping it will pay off. My old gym had standard strength portion then a WOD. I love the simplicity of the main site workouts personally. I realize selling these WODs to members of a gym could be tough. However low amount of movements gives lots of time to instruct movements which I believe would help people grasp movements and concept easier and faster.


I'm so grateful for all the input of the comments. I have learned so much in just a few weeks.

Comment URL copied!
Cy Azizi
April 6th, 2019 at 9:19 pm
Commented on: 190405

65,70,75,80,85,90,95,100

804.6

Comment URL copied!
Michael Marleau
April 6th, 2019 at 7:01 pm
Commented on: 190405

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps

(8 reps per arm)

110lbx8/arm


Practice controlled descent from handstands for 15 minutes.

19 descents


Row 2,000 meters

9:10

Comment URL copied!
David Williams
April 6th, 2019 at 6:53 pm
Commented on: 190405

75 lb each hand for the rows

Comment URL copied!
Lynne Pitts
April 6th, 2019 at 6:17 pm
Commented on: Dumbbell Row

Torso rotation more fully engages the pulling muscles including the lats and the mid-back. The square level back movement is not just "isolation," it's incomplete.


Whether starting the stubborn lawnmower (or, more recently, the snowblower) or rescuing a pal who's fallen over the edge of a cliff, I'm not going to line my feet up parallel, bend over, and only pull til my hand hits my ribs.


Staggered stance and engagement of the "core" to pull back past the torso is what gets the coordinated full power pull, and it's why the db row brings advantages different from the bent-over row.

Comment URL copied!
Gregg Gensler Jr
April 6th, 2019 at 1:50 pm
Commented on: 190405

45/55# x 7

Wall HSPU negatives

8:28

Comment URL copied!
Knox Williams
April 6th, 2019 at 1:31 pm
Commented on: 190405

75, 85, 95, 115, 115, 115, 115, 115


Broken row machine, so subbed 2k run: 9:26

Comment URL copied!
Brian Conti
April 6th, 2019 at 3:02 am
Commented on: 190405

1 mile run

6:38

Comment URL copied!
Sam Pat
April 6th, 2019 at 3:00 am
Commented on: 190405

Rest Day


Evening -


3 sets 1 min front scale

3 sets 1 min back scale


L - sit : 30 seconds

Comment URL copied!
Dezert Sky Kiddoo
April 6th, 2019 at 2:41 am
Commented on: 190405

25-30-35-45-45-55-55-55

HS descents✅

8:30 for 2000m row

Comment URL copied!
Jim Rix
April 6th, 2019 at 2:27 am
Commented on: 190405

Not near enough weight for heavy DB rows

10-53# (kb)

8-59 (kb + 2 3# DBs)

8-59

5-63 (kb + 10# DB)

6-63

6-63

6-63

10-53

10 handstands/descents...more comfortable inverted, + the descents aren't quite the trainwreck they used to be.

Row in 8:05.3. 131 cals, averaged 24 strokes/min.

Comment URL copied!
Stacey Carpenter
April 6th, 2019 at 2:17 am
Commented on: 190405

worked slow reps in bid dog row with 25# each side for *8

also 10 mins Handstand decent and lots of shoulder and lat therapy at work

save the row for another day I have a mud run to rest up for Sunday morning

Comment URL copied!
Bruce Becker
April 6th, 2019 at 1:53 am
Commented on: 190405

So on the pull up for the dB, should it be quick or gradual? I think one is slow twitch, other fast twitch muscle fiber. Accentuates diff stressors

Comment URL copied!
Dylan Cooper
April 6th, 2019 at 1:53 am
Commented on: 190405

100-100-100-100-100-100-100-100

Needed heavier dumbbells


Scaled slow descent for 3x10 HSPU to 5" plus 3 x hold until failure


2k row= 8:42

Comment URL copied!
Byron Hills
April 6th, 2019 at 1:33 am
Commented on: 190405

Rx

55-65-75-75-75-75-75-75 need heavier DB’s

7:37 on the row

Comment URL copied!
Tripp Starling
April 6th, 2019 at 12:22 am
Commented on: 190405

Wifey:

25# DB sets of 3

9:47 2k row

Comment URL copied!
Gordon Lee
April 5th, 2019 at 11:43 pm
Commented on: 190405

Dumbbell row

10-10-10 40lbs

3-3-3 50lbs

1x 55lbs

1x 60lbs

1x 65lbs

1x 70lbs

Overhead press with slow descent (5-10 sec)

10-10-10 40lbs

Dumbell bench press

10-10-10 50lbs

Row 2km 9:45

Comment URL copied!
Luke Rodina
April 5th, 2019 at 10:07 pm
Commented on: 190405

70, 85, 100, 100, 105, 105, 110, 110

HSPU practice

2k row 6:56

Comment URL copied!
Tripp Starling
April 5th, 2019 at 8:25 pm
Commented on: 190405

53# rows


Handstand descent practice 15 minutes


2k row 7:43 pr

Comment URL copied!
Tom Perry
April 5th, 2019 at 7:49 pm
Commented on: 190405

57 / 168

65-75-75-70-70-70-70-70

no hand stand practice with replaced shoulder

7:59 2k row

Comment URL copied!
Nicole Deaver
April 5th, 2019 at 7:40 pm
Commented on: 190405

15/20/25/30/33/35/43/53#

5 reps each (extra since no rower 🤷🏻‍♀️)


Handstand decent & freestanding handstand practice


Rower down= subbed 15 mins bike

Comment URL copied!
Mark Yates
April 5th, 2019 at 7:39 pm
Commented on: 190405

Alternating arm db row, singles: 50, 60, 60, 70, 80, 90, 100, 110#

Tried to strict pause and hold at pinnacle.


Slow descent db presses, started with 35# increasing to 50# and back down. Trying to protect my shoulder.


2000m row 8:06

Comment URL copied!
Brian Rosenbaum
April 5th, 2019 at 7:15 pm
Commented on: 190405

m/57/6'2"/177

Alt DB row - 45,50,55,60,65,70,70,70#

kept movements strict with 1-2 second pause at top


15 min hand stand decent practice


Row 2000m- 7:49 (PR)

Drag Factor set at 140

Comment URL copied!
Paul Gonzalez
April 5th, 2019 at 5:29 pm
Commented on: 190405

50-50-50-70-70-70-70-70


2k Row (7:29)

Comment URL copied!
Tripp Starling
April 5th, 2019 at 4:41 pm
Commented on: Dumbbell Row

Makes sense to me!

Comment URL copied!
Greg Glassman
April 5th, 2019 at 4:12 pm
Commented on: Dumbbell Row

This is a full range of motion, core to extremity, functional movement.


It’s the abbreviated movement Matthew is describing that would require justification and that justification would undoubtedly be “isolation”, something that doesn’t hold any value at CrossFit.


The torso turns here for the same reason it does when you throw a ball, and the line of action is complete for the same reason we finish our squat fully extended.

Comment URL copied!
Chris Desmarchais
April 5th, 2019 at 11:19 pm

Respectfully, I would strongly disagree with the premise that isolation movements do not hold any value in CrossFit. If you take this point to its logical conclusion it does not make sense to put your knee on a bench either. I’m not aware of any sports played with one knee on a bench and one foot on the ground. In my opinion any movement can be functional if it serves a defined purpose and that purpose is useful to the athlete. As a side note, a strict row will also have the added benefit of training anti-roation which in many experts opinion (like Dr. Stuart McGill) is often more athletically advantageous than rotational movements. CrossFit has often consulted Louie Simmons of Westside Barbell as a subject mattter expert in powerlifting. Louie repeatedly says at Westside 80% of their training volume is made up of small special exercises that build the main lifts by addressing weak points! Obviously a CrossFit athlete has different needs but I believe the principle is sound. If the strongest lifters in the world can benefit from isolation movements it seems to me that they would have a place (however small) in a well rounded CrossFit training program as well.

Comment URL copied!
Basem ElAdawy
April 6th, 2019 at 2:38 pm

I have to agree with Chris on this one.


Even though isolation movements are of minimal importance to the recreational crossfitter, the row d3scribed by Matthew is still a compound pulling movement that develops the back musculature.


Also, isnt this rep scheme and the stimulus behind it (max strength) better suited for say a barbell row and not dumbells?


If I can barbell row 315 for a single, 8 singles per arm at the heaviest dumbell weight wouldnt really be effective.


Do you agree?

Comment URL copied!
Alexandre Bureau
April 8th, 2019 at 12:46 am

In ten years from now, we'll see a Twitter post about the fact that the one arm dumbbell row should have been taught in the "isolation" method

Comment URL copied!
Peter Radlick
April 5th, 2019 at 4:10 pm
Commented on: 190405

Why the head swing during lift?

Comment URL copied!
Jeffrey Howard
April 5th, 2019 at 4:05 pm
Commented on: 190405

(3 reps instead of 1 rep alt. DB row) 50-45-45-45-50-50-55-55

7:42 2k-row

Comment URL copied!
Andrei Petrov
April 5th, 2019 at 3:07 pm
Commented on: 190405

2000m Row - 7:19

Comment URL copied!
Michael Arko
April 5th, 2019 at 2:53 pm
Commented on: 190405

DB bent rows: 63-73-83-93

HS descents: alternated between 5 attempts of each - slow HSPU down, and slow HS drop to crow.

Row: subbed 1 cal elliptical level 12 = 25m rowing; 8:06


Comments:

Bent rows - I used DB handles with plates; as plates got big, range of motion got small; 93lbs was questionable as I was not able to bring the DB beyond my chest to armpit; made 2 serious attempts, same result.

HS descents - wow, the bent rows really affected the positioning of the HS; struggled at first to get to HS position; eventually ironed that out but kept feeling the fatigue in every movement.

Elliptical: decent but not a PR. Aimed for 10cal/min pace but failed on min.2 and never made up the time.

Comment URL copied!
John Clarke
April 5th, 2019 at 2:34 pm
Commented on: 190405

70-75-85-85-90-95-100-100


Row 7:21.5 (2.5 second PR)

Comment URL copied!
David Smith
April 5th, 2019 at 1:57 pm
Commented on: 190405

90-100-110-110-110-110-110-100x2


Shoulders were toast by the end!


Subbed 2k ski-erg because 1. My legs hurt from the last two days, and 2. Just joined a gym that has one and I’ve never used one so I felt like having fun!


9:24 2k ski erg

Comment URL copied!
Sebastien Fitzpatrick
April 5th, 2019 at 10:30 am
Commented on: 190405

105 - 105 - 105 - 105 - 105 - 105 - 105 - 105


Seeing little if any improvement on my decent from last time. Practiced some parrallette tuck planche to hopefully help.


7:14.9 (2.1 sec lifetime PR)

Comment URL copied!
Chris Meldrum
April 5th, 2019 at 1:01 pm

congrats on the PR!

Comment URL copied!
Stacey Thompkins
April 5th, 2019 at 2:08 pm

Nice work!

Comment URL copied!
Stacey Thompkins
April 5th, 2019 at 10:10 am
Commented on: 190405

M/44/6'2"/185#


Rx'd

45/50/55/65/75/80/85/90#


✔️ HS docents


2000m row 7:23

Comment URL copied!
Basem ElAdawy
April 5th, 2019 at 6:29 am
Commented on: Dumbbell Row

what is the reason behind the torso rotation and the very high pull ?

Comment URL copied!
Thomas Eichholzer
April 5th, 2019 at 12:00 pm

Sign me in, would like to hear some experts talk about this one too. horizontal plane vs. torque, fight

Comment URL copied!
Matthew Jaquish
April 5th, 2019 at 3:35 pm

I would also be interested in further discussion on this. I've always tried to use full ROM pulling as high as possible, but while maintaining flat back and square shoulders and wonder what the pros/cons would be to this exaggerated torso rotation with the exercise?

Comment URL copied!
Rajat Samanta
April 5th, 2019 at 4:51 am
Commented on: 190405

dumbbell row 8 sets > 25kg

strict HSPU 15 min

row 2000m in 8min 8sec

Comment URL copied!
Eric O'Connor
April 5th, 2019 at 3:28 am
Commented on: 190405

This session combines an interesting mix of movements. The dumbbell row, at this rep scheme, is a unique way to challenge horizontal pulling and the descent-from-handstand skill work complements the heavy pulling. The 2,000 meter row is not to be taken lightly, this may be the most difficult row test I have ever completed! Here are some other thoughts on this workout:


Alternate Arm Dumbbell Row- I will have most of my athletes attempt this section as prescribed, as long as mechanics and range of motion are maintained. Experienced athletes will be coached to increase loads slightly, over the first 3-4 sets, before hitting near max loads. For less experienced athletes, I will likely have them perform sets of 3-5 reps at submaximal loads. If athletes are starting to exceed loads beyond the dumbbell weights that are available, I will either have them perform more reps with the heaviest dumbbells available or I will set-up a “landmine” style of contraption to allow them to hit heavier loads.


Descent from Handstand: There have been 2 practice sessions on this movement in the last couple of weeks. Athletes will work on higher quality movement with the same movement from the previous session or they will progress to a more difficult variation. This movement is a very demanding gymnastics skill exercise. To me, it is more of a reverse press to handstand and not necessarily the negative phase of a handstand push-up. For athletes who are not ready to try the freestanding variation, I will give the following options:

Option 1: Handstand descent with back to the wall. The athlete will kick-up to the wall before piking the hips to the wall, moving the legs into the straddle position, and attempting to lower the feet to the floor, under control.

Option 2: Practice handstand holds and crow poses. These drills are both static, but allow for practice time at the end-ranges of the movement, to some degree. The handstand hold variation utilized will be a variation that is challenging for the athlete.

Option 3: Practice pike handstands with feet on a box. This is great for those that cannot get fully inverted or are not ready to lower from a handstand. To increase the difficulty the athlete can do single leg lifts, from the box, to practice raising and lowering the lower body while keeping the trunk and upper-body static.

This is not an exhaustive list, but will likely be the main variations I will use. Others options to increase or decrease the difficulty will be given on an individual basis.


Row: I will have most of my athletes attempt the distance as prescribed. For very new or de-conditioned athletes, I will reduce the distance per the individual’s capacity as needed. I can also have athletes row for a set time. For example, row at a moderate pace for 10-12 minutes.

Comment URL copied!
Katina Thornton
April 5th, 2019 at 3:08 am
Commented on: Neovascularization of Coronary Tunica Intima Is the Cause of Coronary Atherosclerosis: A Hypothesis

His alternate hypothesis is intriguing and may prove true, but what I enjoyed most was his en pointe comment:


“unfortunately, it appears that the scientific and medical communities are focusing on and emphasizing biomarkers that can predict risk, without proof that these biomarkers cause the risk.”

Comment URL copied!
Steven Thunander
April 5th, 2019 at 2:55 am
Commented on: 190405

Globo Scale: Again, a day where globo goers actually have it easy, as there are usually dumbbells up to at least 100lbs, and sometimes 150lbs. Now, if you are DB limited (within reason), do max rep sets per arm with the heaviest dumbbell or kettlebell that allow good form.


For those of you who do not have heavy enough dumbbells or kettlebells to make this feasible, do ascending weight pendlay rows with a barbell, same rep schema.


Handstand descents: Obviously here you can do DB tempo desents with heavy dumbbells if wall space is limited in your globo or garage. Otherwise RXed. If you really want a challenge, do these with a deficit or with parallets!


Row 2000m... If no rower available, run 1 mile (outside, track, or treadmill with slight incline) or 100 cal on assault/echo bike (120 cals on Aerodyne).

Comment URL copied!
Juan Acevedo
April 5th, 2019 at 1:44 am
Commented on: 190405

Intended Stimulus

.

This is a go as heavy as possible for one rep at a dumbbell row. Just like we look for the physiological adaptations of a one rep max with a heavy press with the barbell, we are going to look for the physiological adaptation of a heavy dumbbell row here. This might seem weird at first just because we don't do it often, but don't let that bother you. Enjoy your heavy day. We are going to combine this with a negative handstand press. This combo is going to make your upper back work pretty good. If you don't have heavy enough dumbbells to max out, shoot for sets of 3 repetitions. On the handstand descents try to mix it up from whatever you have done this past week. That could be increasing the range of motion, or the time of the descent. Get creative!

The 2K row is a workout in itself. It is an awesome test of stamina and endurance. If you have done a 2k before and know your pace a little, do yourself a favor, google: "rowingwod + 2k". It is a long video but it is worth it. If this is new to you, choose a pace that feels very doable on the first 500 and try to stick with it. Use this first 2k as a baseline for the future! No need to scale the distance today!

.

Options for Dumbbell Rows



Athletes new to the dumbbell row or athletes that don't have big enough dumbbells, do 8 sets of 3 reps.



Options for Handstand Descents



Option 1

10 Sets

4 Negative Deficit Handstand Push Ups*

*Only add the deficit if you can control fully the last part of the descent.



Option 2

10 Sets

4 Negative Deficit Box/Pike Handstand Push Ups*

*Only add the deficit if you can control fully the last part of the descent.

Comment URL copied!
Tripp Starling
April 5th, 2019 at 8:27 pm

Great video rowwod 2k! Helped me a lot and I pr using the suggestions

Comment URL copied!
Albert Kombe
April 5th, 2019 at 1:40 am
Commented on: 190405

60-65-70-75-80-85-95-100lbs Rx

Practice controlled descent from Handstands for 15mins.

2km Row = 8:29

Comment URL copied!
Daniel Orozco
April 5th, 2019 at 1:35 am
Commented on: 190405

I've been having trouble with handstands due to an injured hamstring (kicking into the handstand aggravates the pain). Any sub for that?

Comment URL copied!
Mike Andridge
April 5th, 2019 at 1:44 am

Really, not being a jerk...but kick up with the opposite leg?

Comment URL copied!
Steven Thunander
April 5th, 2019 at 2:56 am

Possibly slowly lowering heavy dumbbells from lockout.

Comment URL copied!
Daniel Orozco
April 6th, 2019 at 12:16 pm

Actually, I mainly kick up with my left leg and my right leg is the injured one.

Comment URL copied!
Chris Sinagoga
April 5th, 2019 at 1:23 am
Commented on: 190405

Champions Club Scaling Notes:


RANT:

This is in response to Patrick Flannery above. The progression needs to be observe - which you have been doing, as we all have - then understand then judge. In that order. I would love to see the traditional workouts come back because it is in my comfort zone as a coach and as an athlete. Controlled descents from a handstand are not in my comfort zone. And as such I hit a 15-lb. pr on my overhead squat the other day, beating my 20 year-old self's number. I am an affiliate owner for almost 10 years (almost 7 as an official affiliate and 2 as a school club) and a personal CrossFitter since 2005. We'll be fine my man! Our coaching has to adjust, and this is a good thing.


GROUP VERSION: 1 round for time: run/row x distance, accumulate as much handstand hold during x amount of time, max reps one-arm ring row on each side. Try to make it more of a sprint-feel workout.


I'M NOT SURE WHAT TO DO VERSION: Put the clock at 30 minutes and practice each movement until you feel like you've had enough then rotate through a few times.


I SHOULD TRY THIS RX'D IF: I can be in a handstand for more than 1 minute straight and have enough dumbbell weight to make 1 rep challenging


SCALING THIS WELL WILL CAUSE ME TO: really move the needle on my handstand stamina, get a good idea of where I am with one-arm pulling, and get the crap kicked out of me with the row/run.

Comment URL copied!
Patrick Flannery
April 5th, 2019 at 1:41 am

Thanks Chris. Even when things went hyper competitive, I always stuck to my model of scale up for the best, program for the rest as opposed to what was taught at seminars of program for the best, scale for the rest. I program a lift once a week, i program mobility pre and post, I teach form, then intensity, then weight. We regularly throw in days not for time. I know all of that is good and serves a purpose. Agree completely on that. What I am having a hard time wrapping my head around is you leave the dance with the person that you came with, not some weirdo that started as a business major but midway through sophomore year discovered peyote and changed to vegan psychology and its impact on the Galapagos tortoise. I would like to know the vision and purpose explained clearly rather than just blindly trusting that everything will be ok. I'm here. I'm listening.

Comment URL copied!
Chris Sinagoga
April 5th, 2019 at 2:03 am

I feel you Pat. And don't downplay the effect vegan psychology has on the Galapagos tortoise! It's real out there. Haha.


I would definitely love to have Nicole or Coach or - like that one brief Journal series - Pat Sherwood go over each workout and such. Them being vague about it has actually helped me, though. I am doing more critical thinking when I see a workout. Some of these you really need to look at for a minute and figure out (30-feet of lunges, for example).


And I think we're on the same page dude. Last week, for the first time since I was granted the privilege, I looked way ahead past just the next day's WOD because I saw the CrossFit Total come up again. Of course it goes through my head, as does everyone else I'd assume. Like, C'mon... again? But not only do I trust the program, I have seen first-hand a different kind of improvement in our members AND my coaching ability since the new year. I think this is a great challenge.


When I coach basketball, I often tell the kids that outside of having an imagination, the most important thing when practicing is to not let boredom get in the way of what needs to be done. If you get bored by practicing a simple crossover over and and over and over then you are compromising the foundation of your game.

Comment URL copied!
Patrick Flannery
April 5th, 2019 at 1:07 am
Commented on: 190405

Can someone tell me what the hell is going on here? I have been in Crossfit for 12 years and a affiliate owner for almost 10 years. This is not a regression to the way things were or an evolution to the next step of Crossfit as a community. This is a total 180 with no viable explanation. I was expecting at April fools for the last 3 months to be a joke, with constant cf totals, max deadlifts, and straight endurance with a "metcon" once a week. If this is the path, I dont think I am the only one that will not be following.

Comment URL copied!
Juan Acevedo
April 5th, 2019 at 1:36 am

Patrick, the previous 2 workouts were full metcons.

Comment URL copied!
Dave DeCoste
April 5th, 2019 at 2:04 pm

Patrick, I’ve also missed some of the intensity of the old workouts and the hero workouts. That said, I’ve hit a bunch of new PRs this year (deadlift, power clean, 5k run, 5k row, etc.), so something must be working. I also think the previous workouts could have used more strict/accessory work. Going forward I think I will mix in some of the “old school” workouts while sticking to the main site most of the time. Today I felt the need for an intense “gut check” (thanks Josh Bridges) workout so I did “Dating Sage”. It was posted on the site in 2005. It was all the intensity I needed for the week. 23:11 Rx

Comment URL copied!
Jere Earlywine
April 6th, 2019 at 1:30 am

patrick. i really agree w u. i hate to criticize the new website and the workouts bc i know the owners r trying to do something new but its terrible. the workouts r like a part of a workout ud get at the gym rather than the primary wod. articles r not inspiring and i dont get all of the poetry and music stuff. seems like they have lost the thread. after 3 months really wish theyd go back to last years format and philosophy

Comment URL copied!
David Swicegood
April 6th, 2019 at 3:07 pm

Agreed. The things I miss the most are the WOD scales and the video explainers. The articles are mostly irrelevant to my interests and needs, and the format of the site is confusing and sometimes non-functional. I don’t mind the change in workout style / focus, but I can’t help wanting to see a reversion to the features I used to love. I’m sure many of us would like to read an explanation of what they were going for with this redesign and why it’s a good idea. Maybe we’re missing something. Or maybe the community is right. I can’t recalling seeing any comments by people wholeheartedly defending the new site. If anyone out there does like it, can you point out to me what I might be missing?

Comment URL copied!
Phill Kiddoo
April 5th, 2019 at 12:59 am
Commented on: 190405

One dumbbell or two?

Comment URL copied!
Dezert Sky Kiddoo
April 5th, 2019 at 1:57 am

Probably 1

Comment URL copied!
Andrew Pinkerton
April 5th, 2019 at 12:35 am
Commented on: 190405

Can someone share a link to the CrossFit site with me?

Comment URL copied!
Chad Fox
April 5th, 2019 at 12:55 am

https://www.crossfit.com/workout/

Comment URL copied!