CrossFit | 190420
Saturday

190420

Workout of the Day

93

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

Post time to comments.

At-Home Workout

1
High Knees

High knees and burpees

Watch

This 2016 ProPublica article found that doctors who received money from drugmakers and device manufacturers were two to three times more likely to prescribe brand-name drugs at high rates than others in their specialty. In general, doctors who received any money were found to prescribe a higher percentage of brand-name drugs than doctors who did not. ProPublica’s research found that nine out of 10 cardiologists who wrote at least 1,000 prescriptions for Medicare patients received a payment from a drug or device company in 2014, as did seven out of 10 internists and family practitioners. Dr. Richard Baron of the American Board of Internal Medicine notes doctors “almost have to go out of their way to avoid taking payments from companies.”

Read the article Now There’s Proof: Docs Who Get Company Cash Tend to Prescribe More Brand-Name Meds

Comments on 190420

96 Comments

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William Ma
February 11th, 2020 at 12:41 am
Commented on: 190420

18:29 (400m run)

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Manchild Manchild
July 3rd, 2019 at 5:14 pm
Commented on: 190420

subbed:


5 BPUs

25 DUs

20 thrusters, 20# dbs


12:48

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Kury Akin
May 29th, 2019 at 2:28 pm
Commented on: 190420

570-Sub 5*4m AMRAP. 50du, 20each:sdlhp@20kg, wb@9kg,lunges,KB swing@20kg.

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Kury Akin
May 29th, 2019 at 2:29 pm

I thought I was subbing a 5k row. Had wrong date.

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Dan Kremer
May 23rd, 2019 at 4:47 pm
Commented on: 190420

18:58 200 Single Unders

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Kevin Miller
May 15th, 2019 at 11:46 am
Commented on: 190420

RX

22:35

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Fabio Calosso
May 14th, 2019 at 8:33 pm
Commented on: 190420

Row 500m

Du 50 su50

Thruster 30kg

29'50"

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Mary Dempsey
May 14th, 2019 at 2:54 pm
Commented on: 190420

17:00 Rx

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Christian Heck
May 13th, 2019 at 7:08 am
Commented on: 190420

15:51 RX

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Jeff Chalfant
May 11th, 2019 at 7:58 pm
Commented on: 190420

19:26 rx’d. Rows at about 2:00 pace avg. first set of double unders unintentionally broken into 5 sets. Remaining sets broken intentionally at 30-40 reps, then 60-70. Thrusters 14/6, 12/8, 20ub. Last set unbroken was very hard!

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John Campion
May 1st, 2019 at 3:29 pm
Commented on: 190420

45#


12:48

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John Doody
May 1st, 2019 at 10:40 am
Commented on: 190420

14:16 Rx’d

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Christopher Voght
April 27th, 2019 at 8:44 pm
Commented on: 190420

3 rounds for time of:


500-m row sub’d w a 400M run

100 double-unders

20 thrusters


Men: 65 lb.


15:47

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Nathanael Akin
April 26th, 2019 at 5:58 pm
Commented on: 190420

13:37 Rx but with 400m run sub

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Morgan Greene
April 25th, 2019 at 5:20 pm
Commented on: 190420

18:29

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Ian Heeks
April 24th, 2019 at 4:05 pm
Commented on: 190420

34mins. Did 200 SU instead of DUs.

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Jeremy Ho
April 24th, 2019 at 3:48 pm
Commented on: 190420

30 minutes

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Cy Azizi
April 24th, 2019 at 3:47 pm
Commented on: 190420

19:41. 1 min double under practices

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Clint Michael
April 24th, 2019 at 12:52 pm
Commented on: 190420

30:02

No rower, so used SDHP’s

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Kevin Marshall
April 24th, 2019 at 2:09 am
Commented on: 190420

Rx: 17:57

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Richard Foster
April 23rd, 2019 at 11:06 pm
Commented on: 190420

M48/170

Scaled

3 rnds

20 RKBS 35 lbs

10 burped

200 SU

15/12/12 Thruster 18/25 lb kbs

16:09

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Matthew Aukstikalnes
April 23rd, 2019 at 6:44 pm
Commented on: 190420

18:07, RX. I would have been faster if I was fitter!

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Lucas Allan
April 23rd, 2019 at 4:58 pm
Commented on: 190420

43/6’3”/200

15:37 RX

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Phillip Pitsky
April 23rd, 2019 at 11:48 am
Commented on: 190420

28:06 - 400M run, Single Unders, suck at jumping rope. might have died

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Kyle Buchanan
April 23rd, 2019 at 7:16 am
Commented on: 190420

13:58 rx

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Matt Duplessis
April 23rd, 2019 at 12:12 am
Commented on: 190420

M/31/5’9/175


16:31 Rx

Sluggish after holiday weekend

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Bethanie Giardina
April 22nd, 2019 at 7:01 pm
Commented on: 190420

14:00 did 50 dus each round

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Randall T.
April 22nd, 2019 at 6:46 pm
Commented on: 190420

16:30

400m Run

100 Single-Unders

15 Thrusters @ 65#

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Philip Uemura
April 22nd, 2019 at 5:56 pm
Commented on: 190420

Used treadmill instead of row and did single unders. Total time was 21:54

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Matthew Burritt
April 22nd, 2019 at 5:20 pm
Commented on: 190420

M/42/5'4"/148lbs

As Rx'd

19:33

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Brigitte Osborn
April 21st, 2019 at 5:28 pm
Commented on: 190420

13:55 RX

Row ~2:05,

DU broke into 2-3 sets

ThrustersUB

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Shane Azizi
April 21st, 2019 at 4:18 pm
Commented on: 190420

17:58 Rx

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Sam Meixell
April 21st, 2019 at 1:59 pm
Commented on: 190420

3 rounds in 18:22 of:

500-m row

100 single-unders

20 thrusters, 45#

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Reymond Kiddoo
April 21st, 2019 at 12:00 pm
Commented on: 190420

16:12 with 40 pound goblet squats for thruster sub

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Pavel Stas
April 21st, 2019 at 7:44 am
Commented on: 190420

21:10 rx

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Patrick Rose
April 21st, 2019 at 3:19 am
Commented on: 190420

13:58 Rx

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Christi Higgins
April 21st, 2019 at 1:07 am
Commented on: At-Home Workout

Actually this would be really good physical therapy for someone having trouble with everyday bending and getting up and down.

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Evan Walton
April 21st, 2019 at 1:02 am
Commented on: 190420

26:09

200SU

Rx

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Philip Guindi
April 20th, 2019 at 11:13 pm
Commented on: 190420

Tough one indeed. 17:54

3x

- 400m run (no rower)

- 50 tuck jumps (my double-unders not strong enough yet)

- 20 thrusters /w 65#

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Byron Hills
April 20th, 2019 at 11:07 pm
Commented on: 190420

Rx 33:40

Struggled with dbl. unders - split into 4-5 sets but restarted a lot since still perfecting technique


Broke thrusters into 2 sets

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Brian Rosenbaum
April 20th, 2019 at 10:37 pm
Commented on: 190420

M/57/6’2”/175

I was hurtin’ from CFT WOD mid-day yesterday, but went for it anyway early this morn.


19:51 rx’d


Will definitely be taking Easter off tomorrow! Happy Easter to all!

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Vincent Dahlqvist
April 20th, 2019 at 9:09 pm
Commented on: 190420

20 min

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Jesse Montagnino
April 20th, 2019 at 8:52 pm
Commented on: 190420

20:22

50 du with 2 single between every du


D

2300

35 lb

100 su

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Spenser Smith
April 20th, 2019 at 8:06 pm
Commented on: 190420

16:50 rx!

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Tripp Starling
April 20th, 2019 at 7:37 pm
Commented on: 190420

Wifey:

3rft

350m row

50 single under

15 DB thruster 12#dbs

11:26


Intermediate

3 RFT

500m row

50 double under

20 thrusters @45#

14:35

Lost about 30 seconds when rower display froze

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Knox Williams
April 20th, 2019 at 7:09 pm
Commented on: 190420

15:49 - row machine doesn’t track distance properly. Did 2 minute rows each round. Did 200 single unders.

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Bruce Becker
April 20th, 2019 at 6:56 pm
Commented on: 190420

Sub 200 single unders for 100 double unders. Otherwise as RX.

22:28 average heart rate 162, Max 178

I understand why thrusters at 65#. Hard one

Male, 58

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Nicole Deaver
April 20th, 2019 at 6:56 pm
Commented on: 190420

17:36

Subbed running & 30 sec DU practice & 200 Single Unders per round

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Alfred Hite
April 20th, 2019 at 6:56 pm
Commented on: 190420

16:12

Single unders

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Regan Windsor
April 20th, 2019 at 6:41 pm
Commented on: 190420

F/44

Ahhh the fun ones are always so painful lol

500m row

200 single skips UBR

20 thrusters (sets of 3 😠)

18:40

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Jeffrey Howard
April 20th, 2019 at 6:38 pm
Commented on: 190420

13:51

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Guy Dufour
April 20th, 2019 at 6:14 pm
Commented on: 190420

16’53 RX

Fun WOD!

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Michael Marleau
April 20th, 2019 at 5:49 pm
Commented on: 190420

3 rounds for time of:


500-m row

100 double-unders (jumping no rope today)

20 thrusters


Men: 65 lb.


22:45

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Hank McKibban
April 20th, 2019 at 5:25 pm
Commented on: 190420

15:40 rx

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Jake Kiddoo
April 20th, 2019 at 4:50 pm
Commented on: 190420

18:08 rx

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Phill Kiddoo
April 20th, 2019 at 4:50 pm
Commented on: 190420

15:09 rxd

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Krista Cooper
April 20th, 2019 at 4:47 pm
Commented on: 190420

17:13 Rxd

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Mike Andridge
April 20th, 2019 at 4:38 pm
Commented on: 190420

Scaled to

3 rnds

500m row

100 du

20 single arm thruster with 35# kb

10/right

10/left

22:02

m/49/175

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Mike Andridge
April 20th, 2019 at 4:43 pm

Son of a gun---it was 23:03, not 22:02

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Jim Rix
April 20th, 2019 at 4:32 pm
Commented on: 190420

Scaled to 200 single unders.

19:28


Comical to feel my calves limiting my thrusters.

Rows in 1:57, 1:57, 2:04.

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Michael Arko
April 20th, 2019 at 4:19 pm
Commented on: 190420

25:55


Subbed 400m run for 500m row. It’s really humid out after the tornadoes last night. By the 3rd round, the double-unders had me doubled over!

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Nathan Michael King
April 20th, 2019 at 4:11 pm
Commented on: 190420

15:16 Rx You want it, you got it!

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Antonio Ivanov
April 20th, 2019 at 4:10 pm
Commented on: 190420

23:30

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Josh Nelson
April 20th, 2019 at 4:02 pm
Commented on: 190420

First WOD in forever. 19:11. 45lb thruster all else rx.

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Jim Rix
April 20th, 2019 at 4:35 pm

Welcome Josh. If you're coming in with du's, you're coming in pretty advanced.

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Claire Fiddian-Green
April 20th, 2019 at 3:27 pm
Commented on: 190420

18:11. Rx thrusters (all sets unbroken) and Rx rows. Subbed 160 singles for DU and tripped A LOT. Also day 14 of my stupid cold so decided to practice scales and L-sits after the WOD instead of double unders.

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Stacey Thompkins
April 20th, 2019 at 3:24 pm
Commented on: 190420

M/44/6'2"/185#


Rx'd

14:51...that hurt so good!!!

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Brian Rosenbaum
April 20th, 2019 at 10:42 pm

You kicked butt on this one! Great time!

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Stacey Carpenter
April 20th, 2019 at 3:20 pm
Commented on: 190420

29:21 RX female

1st round left shoulder tried to lock up worked through it. my shoulders are burning so badly🥵

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BÅ™etislav Václavík
April 20th, 2019 at 3:05 pm
Commented on: 190420

18:40

500m row

300 su

20 thrusters 30kg

Nice one

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Ron Graziano
April 20th, 2019 at 2:28 pm
Commented on: 190420

M/53/67"/157 14:21 as Rx'd

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Brian Rosenbaum
April 20th, 2019 at 10:38 pm

You rock!

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Sebastien Fitzpatrick
April 20th, 2019 at 1:57 pm
Commented on: 190420

15:16 Rx

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Kyle Thibodeau
April 25th, 2019 at 1:30 am

17:00 with 30 cal Assault Bike instead of row

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John Clarke
April 20th, 2019 at 1:54 pm
Commented on: 190420

5 mile run - 35 min

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Eric O'Connor
April 20th, 2019 at 1:47 pm
Commented on: 190420

This one looks dirty! Here are some thoughts on scaling:


Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 500 meters in over 2:30 minutes, I will consider reducing the distance each round or have them row for a 2:30 duration each round.


Double-unders: I consider volume of this movement to be relatively high, and challenging, when arranged in this fashion. High-level athletes will likely not take longer than approximately 1-1.5 minutes to complete a set of 100 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 2-2.5-minutes of double-under attempts. For athletes that are new or de-conditioned, I will likely have them complete 100 single-unders each round today.


Thrusters: I consider the load to be light where the reps should be able to be completed consecutively each round. I will have athletes utilize loads to achieve this goal. If an athlete is new or de-conditioned, I will have them reduce reps as well as the load.

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Dave DeCoste
April 20th, 2019 at 1:15 pm
Commented on: 190420

14:58 Rx

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Js Smith
April 20th, 2019 at 12:57 pm
Commented on: 190420

Race day for me! 🏃🏽‍♀️ 😬

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Stacey Thompkins
April 20th, 2019 at 1:12 pm

Good luck!!!

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Claire Fiddian-Green
April 20th, 2019 at 3:28 pm

Go get it!

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Hendrik Bünzen
April 20th, 2019 at 12:45 pm
Commented on: 190420

16:54 rx’d

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Russell Albrycht
April 20th, 2019 at 12:16 pm
Commented on: 190420

19:30 Rx, can't jump, 50 high knees/rd

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Anton Gureev
April 20th, 2019 at 12:01 pm
Commented on: 190420

23:18. Need to work with my DU, that was hard. But really happy I didn’t give up during first round of DUs

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Matthew Bennett
April 20th, 2019 at 9:08 am
Commented on: 190420

Wow, I'm feeling recked!


Scaled to 400m run, 50 single rope jumps and 10 thrusters at 30 Kg (66 lbs)


Time: 17:51

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Matthew Bennett
April 20th, 2019 at 9:10 am

I'm obviously too "recked" to spell "wrecked" correctly.

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Shannon Said
April 20th, 2019 at 8:37 am
Commented on: 190420

Rx

100 double unders

100 single skips

40:10

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AJ Rutherford
April 20th, 2019 at 5:42 am
Commented on: 190420


Forgot to add...double unders aren't happening. Therefore, I did 200 singles instead.

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AJ Rutherford
April 20th, 2019 at 5:41 am
Commented on: 190420

15:26

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Juan Acevedo
April 20th, 2019 at 3:15 am
Commented on: 190420

Intended Stimulus


Oh my lungs! Today is a high-heart-rate short-to-medium-effort workout. For all purposes this is a 3 mile run in which you push your heart out. Visualize the perfect race here. Open with a very doable pace on the first round, increase on the second one, leave nothing on the third. This should be a fun run for people that usually does not like to run -i.e. CrossFitters. On the double-unders, pick a number of repetitions you can complete in less than 1:30 on each round. If one hundred is too much, or you think this skill will get in the way of the stimulus we want, practice dubs before or after the workout, and then scale during the workout. Be proud of choosing the skill with which you can express intensity, and not the skill you cannot express in an intense context. On the Thrusters, don't let the light weight fool you. The weight is light so that you can do them unbroken. If 45 feels light but you don't think you will be able to them unbroken, pick lighter. The same applies for the row. Pick a distance you can crush, and not something that will crush you. Today let's crush this shit! Let's FLY!


Option 1

3 rounds for time of:

500-m row

60 double-unders

20 thrusters

Men: 45 lb.

Women: 35 lb.


Option 2

3 rounds for time of:

400-m row

100 single-unders

20 dumbbell thrusters

Men: 20 lb.

Women: 15 lb.


Options for double unders


If you are proficient with single, single, double, then do a total of 40 doubles. Just count the doubles. Make sure brefore or after the workout you practice stringing doubles together for 10 minutes.


If you can string doubles but you pike really hard, or bend your knees like you are jumping on a box, don't default to doubles. You are getting the standard but you are not getting better at jumping rope. Do singles faster with great body positioning and good jump mechanics. And by faster I mean faster! The push will be in going fast from the wrists. The faster your wrists get the less you have to compensate by creating space for the rope by piking or kicking. Work what you need to work, sustained and fast RPM!

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Chris Sinagoga
April 20th, 2019 at 1:27 am
Commented on: 190420

Champions Club Scaling Notes


RANT:

Hello Helen. That’s the first workout that came to mind when I first saw this thing come up. I would definitely NOT call this Just A Workout because the weights, reps, and distances on this thing seem to be laid out as such that will allow us to go just fast enough where we want to die.


I SHOULD TRY THIS RX’D IF: I can go under 10 minutes.


ORGANIC SCALES:

Strength — heavy weight on thrusters, less reps, and rest between rounds. Maybe high box jumps instead of jump ropes

Stamina — one round of 1,500m run, 300 double unders, 60 thrusters. Geez that looks horrible.

Endurance — scale appropriately

Flexibility — slow down thrusters and pause at end range


NEUROLOGICAL SCALES:

Coordination — feeling a fall while you are tired is one of the hardest things to do in running. so is controlling the bottom of the thruster. Both take coordination.

Accuracy — even splits on running/rowing. Then the double unders…

Agility — quick down and up on thrusters. Add change of direction on run, or side-to-side hops with feet together instead of double unders

Balance — draw a circle on the ground and stay inside it for jump ropes


GROUP VERSION: the biggest thing here is going to be making sure there’s enough room to have jump ropes and bars out all at once. Being that there’s only 3 rounds should help, but I can guarantee dumbbells and kettlebells will be used — especially since it’s calling for light weight.


WARMUP:

Running jump rope — we don’t have a rower, so good prep for running

Squat — obviously

Kb swing — core to extremity for thrusters

Pull-ups — overhead prep and hang from a bar and extension in kipping is same as running

Ghd sit-ups — haven’t seen them in a minute and I’m worried, so we should stay fresh



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. Tripping/shoulders getting fried on jump ropes should give us a rest at some points. Otherwise it would be higher.

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Sebastien Fitzpatrick
April 20th, 2019 at 1:45 pm

Not sure 10min is reasonable. If an athlete can row a 1:45, 100 DUs in a min, and the thrusters in 30sec exactly each round and have zero transition time, it would take 9:15 to complete.

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Chris Sinagoga
April 20th, 2019 at 2:45 pm

Good looks Sebastien. I am not very familiar with rowing (our only one at the gym is broken), and I was basing it off a 400m run sub. I should have noted that.

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Chris Meldrum
April 20th, 2019 at 6:16 pm

Agree, 12-15 would be a solid time here.

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Shakha Gillin
April 20th, 2019 at 12:42 am
Commented on: Now There’s Proof: Docs Who Get Company Cash Tend to Prescribe More Brand-Name Meds

There’s no such thing as a free lunch. I think for most docs, it’s not big money but literally a lunch or dinner. While it’s the professional norm, it’s important for us docs to remember we are not in just any other profession.


I think most docs are honest, at least we like to think we are. Or are we justifying behavior. I find this article interesting (The dishonestly of honest people):


http://people.duke.edu/~dandan/webfiles/PapersPI/Dishonesty%20of%20Honest%20People.pdf

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Matthieu Dubreucq
January 2nd, 2020 at 1:28 pm

Shakha thanks for sharing. And for being honest!

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Steven Thunander
April 20th, 2019 at 12:20 am
Commented on: 190420

Globo scale: As rxed. If no rower is available run 400m (track, treadmill with slight incline, or outside). If you do not have a jump rope sub 50 tuck jumps.


If no barbell is available use dumbbells 25/15lbs for the thrusters.

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