CFWUx1 +5 rep rd
22-12-12-15-11=72
22-12-10-15-11=70
22-12-12-18-13=77
219

291
WB: 26, 26, 26
SDHP: 18, 18, 18
BJ: 18, 20, 22
PP: 18, 16, 14
R: 17, 17, 17

Thanks for these videos.  Always good to learn. 

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.  

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

220 reps

324 reps

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.

311 Rx’d

RX
216 reps (4 more than last time)

Rx

314

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. 

326 rx
190126: 319
180817: 298
180804: 275

Finally made this one up!
Rx’d 311 reps–-PR
Beat last PR of 299 set in January 

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

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

30,19,23,19,11=102
28,18,22,18,12=98
28,17,22,15,12=94
Total 294

162

255 reps / Rx

No idea on reps, Rxd and didnt die

Jackie:
35# barbell
16" step ups
10# wall ball 

245 reps 

308 barbell 65

308 barbell 65

43/6’3”/200
328 RX

111, 99, 75 = 285 total

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.

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

328 rx

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

Helllll 🤘🏻

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

M/57/6'2"/176
258 Rx'd

285 RX

306 PR so a little off today 

M/6/190/51

75lbs
18" box
92+102+101
295 total

244 RX

87,75,74Rx

247 Rx

This fight was really bad😳🤪never gonna eat mucho nacho again at pizza hut😛
260 reps Rx today vs. 328 reps Rx 20190126

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. 

34 27 13 38 8 cal
33 24 13 36 11 cal
35 21 13 31 11 cal
338 
Ball 14 lbs

369 RX-all but subbed burpees for rowing 

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

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. 

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.

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.  

353

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.

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.

341, huge PR!

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

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.

Rx-241 reps

Compare to:
14# wall ball to 10' 
65# barbell
20" box
Subbed burpees for row
242 reps

M/53/5’7”/215lbs

263 reps

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)

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.

283 rxd PR

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.

119
106
93
318 total. Best in a long time. Last was 285. Happy Resurrection Day everyone. 

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

277 rxd 

318 rxd

319 reps pr 
Previous pr was 288

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

327 rx 
3rd wod after a 1 year stop! 

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)

320 reps
24 inch box

300 Rx (PR - compare to was 283).

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

18lbs DB thrusters
65lbs SDHPs
20” box jumps
65lbs push presses
Elliptical calories (level 12)

84 + 95 + 85 = 264

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

333 rx’d 

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

Dumbbell Thrusters (20lb)
KB Swings (16kg)
Box Jumps (24 in)
Push Press (75lbs)
Row Calories

279

Last 284

M/44/6'2"/185#

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

M/31/177cm/83kg

348 Rxd

M/31/177cm/83kg
348 Rxd

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?

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!

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. 

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.

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

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

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