CrossFit | 190421
Sunday

190421

Workout of the Day

90

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments | Compare to 190126.

Khan Academy

2

In this 2015 review, a team of leading diabetes researchers present 12 points supporting carbohydrate restriction as the first approach in the treatment and management of Type 2 diabetes. In addition to an analysis of carbohydrate restriction’s efficacy, the authors provide historical context for the rise of carbohydrate consumption in the American diet, noting that between 1971 and 2000, the observed increase in the average American’s caloric intake (6.8% in men, 21.7% in women) was almost entirely accounted for by an increase in carbohydrate consumption.

Read MoreDietary Carbohydrate Restriction as the First Approach in Diabetes Management: Critical Review and Evidence Base

Comments on 190421

98 Comments

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William Ma
February 27th, 2020 at 1:59 pm
Commented on: 190421

291

WB: 26, 26, 26

SDHP: 18, 18, 18

BJ: 18, 20, 22

PP: 18, 16, 14

R: 17, 17, 17

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Matthieu Dubreucq
January 2nd, 2020 at 1:30 pm
Commented on: Khan Academy

Thanks for these videos. Always good to learn.

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Sarah Mills
October 29th, 2019 at 3:03 pm
Commented on: Dietary Carbohydrate Restriction as the First Approach in Diabetes Management: Critical Review and Evidence Base

I particularly appreciate how the full review (link at bottom of article) goes into how intensive glucose lowering by dietary carbohydrate restriction has no side effects comparable to the effects of intensive pharmacologic treatment. Critical that people consider the risks with medications. And the review also touches on tackling carb restriction while on or off pharmaceuticals. There are often questions about whether T2 diabetics who try carb restricted eating a) are seeing changes from changing their eating OR just from medication that is supporting keeping their blood sugar levels and thus insulin levels in check, and b) if the effects will come more readily if their docs reduce their dosages or bring them off medication while changing the diet. Anecdotally, we’ve seen people on medication change to carb restricted diets and eventually come off medications, but would be interesting to see more concrete study on this.

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Matthieu Dubreucq
January 2nd, 2020 at 1:39 pm

I agree. And that if you are a type 2 diabetic you must find better ways then just injecting insulin! Because your disease is already too much insulin, it doesn't get better with adding more...it only get's you going but kills you at the same time.

I look forward to seeing the effects of fasting on type 2 diabetes also.

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Manchild Manchild
July 8th, 2019 at 5:11 pm
Commented on: 190421

subbed thrusters/PC/bench jumps/PPs/burpees, with 25# dumbbells.


220 reps

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Nate Gordon
June 4th, 2019 at 2:38 am
Commented on: 190421

324 reps

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Kury Akin
May 30th, 2019 at 3:28 pm
Commented on: 190421

308. Accidentally replaced yesterday's with a sub so trying to avoid replication today I subbed. 25kg thrusters, 20kg sdlhp, 20kg KB swing, burpees, 25kg power cleans. Last time 306.

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Dan Kremer
May 24th, 2019 at 5:05 pm
Commented on: 190421

311 Rx’d

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Kevin Miller
May 16th, 2019 at 10:08 pm
Commented on: 190421

RX

216 reps (4 more than last time)

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John Campion
May 13th, 2019 at 4:43 pm
Commented on: 190421

Rx


314

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Jeff Chalfant
May 12th, 2019 at 10:57 pm
Commented on: 190421

268 rxd. Felt like a fight gone bad! 100 reps to kick my ass on round 1, then 86 and 82 reps just to stay in the fight.

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Jeff Chalfant
May 12th, 2019 at 11:06 pm

HR 130 after 2 minutes!

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Hank McKibban
May 12th, 2019 at 7:55 pm
Commented on: 190421

326 rx

190126: 319

180817: 298

180804: 275

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Coastie Nick
May 9th, 2019 at 7:45 pm
Commented on: 190421

Finally made this one up!

Rx’d 311 reps–-PR

Beat last PR of 299 set in January

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Ruthie Lloyd
May 9th, 2019 at 12:06 pm
Commented on: 190421

F/48/5'6"/145

14# ball to 9', 45# SDHP, 18" box, 35# PP, ancient air rower: counting # of pulls

WB: 20,20,20

SDHP: 25,25,25

Box: 15,15,15

PP: 15,15,15

Row: 20,24,22

Total: 291

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John Doody
May 2nd, 2019 at 5:41 pm
Commented on: 190421

WB:30,26,26

SDHP:22,22,17

BJ:20,18,18

PP:23,24,25

Row:17,21,20

Total:329 reps 3 shy of tying my PR, still 26 rep increase from last time

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Paul Snell
April 30th, 2019 at 3:59 am
Commented on: 190421

30,19,23,19,11=102

28,18,22,18,12=98

28,17,22,15,12=94

Total 294

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Cy Azizi
April 26th, 2019 at 3:12 pm
Commented on: 190421

162

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Brian Watkins
April 26th, 2019 at 1:48 pm
Commented on: 190421

255 reps / Rx

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Phillip Pitsky
April 26th, 2019 at 11:23 am
Commented on: 190421

No idea on reps, Rxd and didnt die

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Tripp Starling
April 25th, 2019 at 10:10 pm
Commented on: 190421

Jackie:

35# barbell

16" step ups

10# wall ball


245 reps

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John DIFABIO
April 25th, 2019 at 2:08 pm
Commented on: 190421

308 barbell 65

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John DIFABIO
April 25th, 2019 at 2:08 pm
Commented on: 190421

308 barbell 65

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Lucas Allan
April 24th, 2019 at 5:28 pm
Commented on: 190421

43/6’3”/200

328 RX

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Morgan Greene
April 24th, 2019 at 4:32 pm
Commented on: 190421

111, 99, 75 = 285 total

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Darren Ward
April 23rd, 2019 at 3:32 pm
Commented on: 190421

Made up on 4/22. 317 reps rx. May have been 322 but messed up count on rd 3 wall balls. Either way a PR from previous best of 306.

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Maher Alsayid
April 23rd, 2019 at 11:51 am
Commented on: 190421

last time 178 Reps


Wall ball: 25, 20. 18


SDHP: 18, 15, 12


Box jump: 17, 14, 12


Presses: 15, 12, 11


total : 192 reps

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Kyle Buchanan
April 23rd, 2019 at 8:58 am
Commented on: 190421

328 rx

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Elijah Keyes
April 23rd, 2019 at 5:24 am
Commented on: 190421

the people at globo gym always stare when I do a workout like this. They don’t seem to understand a supreme effort. Lol

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Stiphen Blanco
April 23rd, 2019 at 1:40 am
Commented on: 190421

Helllll 🤘🏻

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Elliott Harding
April 23rd, 2019 at 12:27 am
Commented on: 190421

Rx'd


Wall ball: 19, 14. 13


SDHP: 12, 14, 12


Box jump: 11, 12, 11


Presses: 10, 11, 7


Row (calories): 20, 15, 17


Reps: 198

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Brian Rosenbaum
April 22nd, 2019 at 10:55 pm
Commented on: 190421

M/57/6'2"/176

258 Rx'd

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Cliff Hoecker
April 22nd, 2019 at 8:48 pm
Commented on: 190421

285 RX


306 PR so a little off today


M/6/190/51

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Gordon Lee
April 22nd, 2019 at 6:46 pm
Commented on: 190421

75lbs

18" box

92+102+101

295 total

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Melanie Hansen
April 22nd, 2019 at 5:21 pm
Commented on: 190421

244 RX

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Isaiah Chavez
April 22nd, 2019 at 4:57 pm
Commented on: 190421

87,75,74Rx

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Isaiah Chavez
April 22nd, 2019 at 4:59 pm

236 reps

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Shane Azizi
April 22nd, 2019 at 2:58 pm
Commented on: 190421

247 Rx

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Shane Azizi
April 22nd, 2019 at 3:00 pm

Pr

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Vincent Dahlqvist
April 22nd, 2019 at 2:38 pm
Commented on: 190421

This fight was really bad😳🤪never gonna eat mucho nacho again at pizza hut😛

260 reps Rx today vs. 328 reps Rx 20190126

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Regan Windsor
April 22nd, 2019 at 2:33 pm
Commented on: 190421

F/44

Thrusters w/ 6kg kb’s 25-20-17

SDLHP 55# 15-14-10

BJ 20” 15-14-13

PP 12-12-12

Row cals 12-12-12

216

Too much holiday cheer, this felt awful quickly.

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Pavel Stas
April 22nd, 2019 at 1:37 pm
Commented on: 190421

34 27 13 38 8 cal

33 24 13 36 11 cal

35 21 13 31 11 cal

338

Ball 14 lbs

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Nicole Deaver
April 22nd, 2019 at 12:58 pm
Commented on: 190421

369 RX-all but subbed burpees for rowing


Definitely felt slow today. Compare to was a PR of 397 (with rowing ).

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Nicole Deaver
April 22nd, 2019 at 1:11 pm

And a 10# ball is all I have.

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Ray Ellen
April 22nd, 2019 at 2:23 am
Commented on: 190421

306 Rx - 1st time for official FGB.

Paced myself well. Stopped each round with 10 to 15 seconds to transition, row cal to the rest/finish. Box jumps were tough. Hard to catch breath after WB & SDHP

Fought for pacing & consistency to gain a better understanding of my current conditioning.

.

R1: 25 | 20 | 12 | 25 | 20 = 102

R2: 25 | 20 | 12 | 25 | 20 = 102

R3: 25 | 20 | 12 | 26 | 19 = 102


Those box jumps were terrible.

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Robert Oh
April 22nd, 2019 at 1:50 am
Commented on: Dietary Carbohydrate Restriction as the First Approach in Diabetes Management: Critical Review and Evidence Base

This article was the seminal article I used to help me understand the role of carbohydrates in type 2 DM. Thank you CrossFit for highlighting this and thank you Dr. Feinman for your article. I do wonder how the definition was established. Moderate carb = should that be 26-44% and 45 or greater as high carb? I know it's splitting hairs but then that would mean that the SAD would be by definition high carb.

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Michael Marleau
April 22nd, 2019 at 1:16 am
Commented on: 190421

Fight Gone Bad!


3 rounds for max reps of:

1 minute of wall-ball shots (30,30,30)

1 minute of sumo deadlift high pulls (15,15,15)

1 minute of box jumps (15,15,15)

1 minute of push presses (15,15,15)

1 minute of rowing (calories) (13,14,15)

Rest 1 minute


Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box


Kept it within 20 minutes, went over by a couple of minutes last attempt to keep similar reps. Definitely more efficient this time around.

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Max Black
April 22nd, 2019 at 1:08 am
Commented on: 190421

353

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Stacey Carpenter
April 22nd, 2019 at 12:07 am
Commented on: 190421

Jesus is my hero WOD

14 Rounds for time 65/95

10 DL

10 SqCleans

10 Push Press

50ft back rack walking lunges

do not drop the barbell

round 3,7,9 stop and do Turkish Getup35#

Gave myself and hour to do it finished only 12 rounds with no drops just rests. I am not Jesus Strong that's for sure, idk how he carried that cross for us. Forgive us for we know not what we do. Hope everyone had a blessed Easter/Ressurection Day and weekend.

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Nicole Deaver
April 22nd, 2019 at 12:17 pm

Love this!

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Peter Delannoy
April 21st, 2019 at 11:59 pm
Commented on: Dietary Carbohydrate Restriction as the First Approach in Diabetes Management: Critical Review and Evidence Base

There is a more recent review:


Reversing Type 2 Diabetes: A Narrative Review of the Evidence


Sarah J Hallberg 1,2,3,*, Victoria M Gershuni 4, Tamara L Hazbun 2,3 and Shaminie J Athinarayanan 1


T2D is reversible using a well-formulated ketogenic diet.

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Jeffrey Howard
April 21st, 2019 at 11:43 pm
Commented on: 190421

341, huge PR!

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Nicole Deaver
April 22nd, 2019 at 12:18 pm

Congrats on the PR!

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Mike Andridge
April 21st, 2019 at 11:10 pm
Commented on: 190421

subbed step up for box jumps

else as rx

271

pr by a ton--by about 50.

I counted my #'s 3 times

I knew I was doing well but wow.

There was this big bright orange thing in the sky in Michigan,

I'm not sure what it was, but it was very enjoyable:)

m/49/175

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Nicole Deaver
April 22nd, 2019 at 12:17 pm

Congrats!

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Jesse Montagnino
April 21st, 2019 at 10:35 pm
Commented on: 190421

293 reps. Up 9 from last time. 14 lb wb, 65 lb, 20 in box.


D

218 reps. 167 last time.

6 lb wb, 35 lb, 15 in box.

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Tripp Starling
April 21st, 2019 at 9:45 pm
Commented on: 190421

Rx-241 reps


Compare to:

14# wall ball to 10'

65# barbell

20" box

Subbed burpees for row

242 reps

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Jimmy Inlow
April 21st, 2019 at 8:33 pm
Commented on: 190421

M/53/5’7”/215lbs


263 reps

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Matthew Bennett
April 21st, 2019 at 7:42 pm
Commented on: 190421

M/40/169cm/107Kg


Score: 263


Scaled to 3 rounds for max reps of:

1 minute of wall-ball shots (10Kg @ 8ft)

1 minute of sumo deadlift high pulls (30 Kg)

1 minute of step jumps/step ups (broke the step during first round so switched to step ups)

1 minute of push presses (30Kg)

1 minute of running (10 calories)

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Danny Bostwick
April 21st, 2019 at 6:26 pm
Commented on: 190421

350 reps Rx. Not a PR score which I was surprised at because it felt like a PR effort. I went hard and the WBS and SDHP, so the BJ number was low and I think that was the holdup.

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Krista Cooper
April 21st, 2019 at 5:26 pm
Commented on: 190421

283 rxd PR

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Juan Acevedo
April 21st, 2019 at 5:25 pm
Commented on: 190421

Fight Gone Bad!


3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute


Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box



Intended Stimulus



Glassman: "We designed this workout so that we move at one activity for one minute. And just at the point when the localized muscular endurance would be a significant factor, we cut and shift gears into a different movement". The intention behind this workout is to take stamina out of the equation. We want your capacity really uncovered, we want nowhere to hide. Neither the height nor the weight should become reasons to stop. We want to scale so that you can always keep moving. We have enough data points to know you are improving, we don't need to work for the score today. Today let's work for that stimulus, commit to prioritizing consistently moving over score or standards. Nothing will build your engine like doing this workout as intended. Let's get FITTER!



CF Nerds: Google "Fight Gone Bad Demo and Explanation".



OPTION 1

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute



Men: 14-lb. ball to 10 ft., 65-lb. SDHP and press, 16-in. box

Women: 10-lb. ball to 9 ft., 45-lb. SDHP and press, 16-in. box



OPTION 2

3 rounds for max reps of:

45 seconds of wall-ball shots

45 seconds of sumo deadlift high pulls

45 seconds of box jumps

45 seconds of push presses

45 seconds of rowing (calories)

Rest 1 minute



Men: 10-lb. ball to 10 ft., 45-lb. SDHP and press, 12-in. box

Women: 6-lb. ball to 9 ft., 35-lb. SDHP and press, 12-in. box



*Sorry I am late to post. GOT catching up got the best of me.

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Scott MacArthur
April 21st, 2019 at 5:16 pm
Commented on: 190421

119

106

93

318 total. Best in a long time. Last was 285. Happy Resurrection Day everyone.

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Austin Chambers
April 21st, 2019 at 5:12 pm
Commented on: 190421

291 reps. Never got more than 10 on the row.

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Jake Kiddoo
April 21st, 2019 at 4:52 pm
Commented on: 190421

277 rxd

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Phill Kiddoo
April 21st, 2019 at 4:50 pm
Commented on: 190421

318 rxd

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Dave DeCoste
April 21st, 2019 at 4:33 pm
Commented on: 190421

319 reps pr

Previous pr was 288

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Jim Rix
April 21st, 2019 at 3:52 pm
Commented on: 190421

268, using 24" box

Wall ball 25-25-25

SDHP 16-17-12

Box Jumps 14-14-15

PP 22-22-22

Row 12-13-14 cals


190126: 284 (20" box)

180731: 262

160121: 287 (24")

140828: 296

140501: 293

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keven Gaudreault
April 21st, 2019 at 3:47 pm
Commented on: 190421

327 rx

3rd wod after a 1 year stop!

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Sebastien Fitzpatrick
April 21st, 2019 at 3:44 pm
Commented on: 190421

190126: 301 Rx


Today: 323 Rx (22 rep PR)


R1 - R2 - R3

WB: 25 - 20 - 20

SD: 25 - 20 - 20

BJ: 35 - 20 - 25

PP: 25 - 20 - 18

RC: 20 - 15 - 15

130 - 95 - 98 (round totals)

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Nicole Deaver
April 22nd, 2019 at 12:19 pm

Nice work on the new PR!

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Alfred Hite
April 21st, 2019 at 2:55 pm
Commented on: 190421

320 reps

24 inch box

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Claire Fiddian-Green
April 21st, 2019 at 2:26 pm
Commented on: 190421

300 Rx (PR - compare to was 283).

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Sebastien Fitzpatrick
April 21st, 2019 at 3:45 pm

300 club!!

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Nicole Deaver
April 22nd, 2019 at 12:19 pm

Nice work Claire!

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Gavin Carruth
April 21st, 2019 at 1:32 pm
Commented on: 190421

No way to do wall balls. Subbed 2 20lb dumbbells thrusters.

Only have a 24” box for the jumps

Everything else rx.


319 reps.


M/6-3/218lbs

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Michael Arko
April 21st, 2019 at 1:21 pm
Commented on: 190421

18lbs DB thrusters

65lbs SDHPs

20” box jumps

65lbs push presses

Elliptical calories (level 12)


84 + 95 + 85 = 264

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Marco Nebel
April 21st, 2019 at 1:05 pm
Commented on: 190421

Scaled to:

3 Rounds of:

Wall Balls with Basketball ( I don’t have a Med Ball)

Sumo Deadlift high pull 60 lb

Box jumps 20 inch

Push press 60 lb

400 m run


191 Reps

17:00 Min

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Hendrik Bünzen
April 21st, 2019 at 12:21 pm
Commented on: 190421

333 rx’d

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AJ Rutherford
April 21st, 2019 at 11:50 am
Commented on: 190421

265. this sucked. my technique sucks. drive on.

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John Clarke
April 21st, 2019 at 11:44 am
Commented on: 190421

Dumbbell Thrusters (20lb)

KB Swings (16kg)

Box Jumps (24 in)

Push Press (75lbs)

Row Calories


279


Last 284

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Stacey Thompkins
April 21st, 2019 at 9:50 am
Commented on: 190421

M/44/6'2"/185#


WBS to 9' target limited by ceiling height the rest as rx'd

309 reps

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Jim Rix
April 21st, 2019 at 3:53 pm

Congrats on breaking the 300 barrier Stacey.

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Patrick Rose
April 21st, 2019 at 6:32 am
Commented on: 190421

M/31/177cm/83kg


348 Rxd

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Jim Rix
April 21st, 2019 at 3:52 pm

outstanding!

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Patrick Rose
April 21st, 2019 at 6:30 am
Commented on: Khan Academy

M/31/177cm/83kg

348 Rxd

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Lucy Brecke
April 21st, 2019 at 6:30 am
Commented on: 190421

How is best to time these workouts when in a pain cave without a digital clock on a wall? Is there an app that will beep every minute in my headphones?

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Eric Kuehnen
April 21st, 2019 at 8:23 am

SmartWOD is a great app for WODs like this.

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Sebastien Fitzpatrick
April 21st, 2019 at 3:46 pm

I use an app called intervals. I can even get it to beep at 10sec remaining.

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Erik Wagner
April 21st, 2019 at 4:39 pm

Ultra Timer is another good one. Actually downloads with Fight Gone Bad as a workout.

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Eric O'Connor
April 21st, 2019 at 5:40 am
Commented on: 190421

This is a great benchmark workout where the goal is to accumulate high reps at light loads. For today, I will have most of my athletes attempt this workout as prescribed, as long as they can perform the movements safely, even if they do not complete many reps each minute. For athletes where the loads are too difficult, they will reduce the weight on any movement to accumulate about 10 reps each minute. If the box jump height is too difficult, I will have them reduce the height or modify the movement to step-ups today.

Have fun with this one!

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Steven Thunander
April 21st, 2019 at 1:01 am
Commented on: 190421

Globo scale: the obvious issue here is the row, with wallball also possibly being a problem. So, I will spill out the substitutions.

Calorie row- sub with burpees

Wallballs- sub with dumbbell thrusters 20/15lbs

If no barbell available use dumbbells 20/15 for push press and SDHP. Do bench jump overs if no box is available. Remember that those aerobic steps stacked up can be used as a box.

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Katina Thornton
April 21st, 2019 at 12:50 am
Commented on: Dietary Carbohydrate Restriction as the First Approach in Diabetes Management: Critical Review and Evidence Base

They touched on but did not quite delve into (because of the lack of information) the question of how the source of carbohydrates affects the results? Might 50g of processed carbohydrates have a different effect than 50g of whole carbohydrates, such as raw fruits and vegetables? I liked that they addressed the possibility of replacing some carbohydrates with more protein.

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Richard Feinman
April 21st, 2019 at 2:17 am

I think that what we know pretty well is that total carbohydrates is a major factor. That is why we suggest it should be the first approach but even for total carbs, individuals may have to find the best result. Many other factors are involved, type of carbohydrate, and especially what you replace the carbs with. I think we were clear that we were not proposing the very best therapy.


The glycemic index was supposed to indicate a guide to type of carbohydrate since control of blood glucose was the idea. I thought it was a good idea in that it was experimental rather than somebody's theory but it turns out I was one of many who were misled. When you go back and look at their original data it is not really predictive.


So, I think we made the case for reducing carbohydrate but the details may rest with the individual. We saw this as a kind of manifesto on the general approach. The past year saw three major papers (Hallberg, et al. Lennarz, et al., Saslow, et al.) bearing out the general points that we made -- we see 2018 as the year of low-carb/keto.

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Jim Rix
April 21st, 2019 at 12:45 am
Commented on: 190421

Oh no. This is the worst/best WOD in CF.

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Jesse Montagnino
April 21st, 2019 at 12:34 am
Commented on: 190421

Did Not expect this on Easter Sunday. Great cheat day WOD.

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Chris Sinagoga
April 21st, 2019 at 12:14 am
Commented on: 190421

Champions Club Scaling Notes


RANT:

https://gph.is/1TYKYEM

w/f safe


I SHOULD TRY THIS RX’D IF: I have no desire to be a functional member of society for the remainder of the day


ORGANIC SCALES:

Strength — check out the old CrossFit Football workout called Quarter Gone Bad

Stamina — 3 minutes at each station, 1 round

Endurance — this one really has it covered, just make sure you scale correctly

Flexibility — when you are bent over puking at the toilet you can try to keep your legs straight to add a nice hamstring stretch in there


NEUROLOGICAL SCALES:

Coordination — touch-and-go box jumps at low height, really try to connect every rep to the next going at about 90 percent speed

Accuracy — be strict on your no-reps for wallball height and feet completely on box. also try to keep even splits

Agility — burpees subbed for rowing really emphasize a change of direction

Balance — box jumps landing with one foot. Shoes off and no foot movement on wallball, sdhp, or push press


GROUP VERSION: stations work well for me and not being concerned with everyone starting on wallballs. Start one on wallball and one on sdhp so they are never at the bar at the same time


WARMUP:

Jump rope — always

Squat — main position in the workout

Handstand — overhead prep

Hollow rock — midline prep while moving

Kb swing — core to extremity prep


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

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Sebastian Chiriboga
April 21st, 2019 at 3:28 am

Felixibility scale 😂

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