CrossFit | 190423
Tuesday

190423

Workout of the Day

78

Complete as many rounds as possible in 20 minutes of:

5 strict L pull-ups
10 ring dips
15 single-leg squats

Post rounds completed to comments.

F stands for fructose and fat

3

This brief 2013 review summarizes two studies investigating the metabolic impact of fructose overconsumption, placing them in the broader context of the scientific literature. The authors note that “diets high in fructose could cause excess fat accumulation in the liver, leading to ... fatty liver disease, steatohepatitis and, ultimately, cirrhosis. Liver fat could also be released into the circulation and taken up by fat cells in other tissues, resulting in obesity. Furthermore, the circulating fat could accelerate the onset of cardiovascular disease, insulin resistance and type 2 diabetes. So fructose over-consumption may be at the heart of metabolic syndrome, which has also been linked to poor outcome of a wide range of cancers.”

Read MoreF stands for fructose and fat

Comments on 190423

82 Comments

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William Ma
February 6th, 2020 at 4:24 pm
Commented on: 190423

8 rounds + 2 dips

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Manchild Manchild
June 1st, 2019 at 5:43 pm
Commented on: 190423

4 2/3 rounds + 7 pistols

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Kury Akin
June 1st, 2019 at 3:05 pm
Commented on: 190423

6R+18r. L ring pulls strict and as L as poss. Ring dips werea little kippy backend. Alt pistols.

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Kury Akin
June 1st, 2019 at 3:06 pm

Dips in 5s

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Nate Gordon
May 29th, 2019 at 6:49 pm
Commented on: 190423

ring assisted single leg squats

10+11 reps

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Kevin Miller
May 22nd, 2019 at 1:18 pm
Commented on: 190423

RX

6 Rounds + 13 Reps

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Chris Meldrum
May 17th, 2019 at 9:44 pm
Commented on: 190423

As rx'd, 10 rounds.


Did the L pull-ups strict, but had to lower my legs between most reps. Did most sets unbroken. Broke ring dips mostly 6-4, 5-3-2 in later rounds. Pistols slow and steady. Aidan (7 y.o.) did this with me for the first 10 minutes, with assisted (lightest band) pull-ups, burpees, and air squats, and got 7 rounds in 10 minutes. He could have done the first round or two of pullups without a band, but then he would have burned out. We went with a light band to keep him fresh and moving well. We did burpees so I wouldn't have to watch his push-up form. He tried some pistols but doesn't quite have the balance (and maybe the strength) yet to do these.


46m/5'10"/180

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Jeff Chalfant
May 14th, 2019 at 9:23 pm
Commented on: 190423

5 rounds plus 10 reps rx’d. L pull-ups strict and unbroken. Ring dips very strict except 1 rep I kipped a bit for lockout. Broken into 3-5 sets each round. Pistols alternating legs in street shoes.

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John Doody
May 4th, 2019 at 2:00 pm
Commented on: 190423

10 rds + 5 L-Pull-ups in rd 11=305reps Rx’d

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John Campion
May 2nd, 2019 at 3:50 pm
Commented on: 190423

Rx with string ring dips per the video


308 reps total (10+8)

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Clint Michael
April 29th, 2019 at 9:30 pm
Commented on: 190423

4 rounds plus 21 reps

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Richard Foster
April 27th, 2019 at 11:16 pm
Commented on: 190423

M48/170

Dotcomscaled

9 rnds 5 toe nail single leg squats

Rnds of

3 l-sit pull up

6 ring dip

10 toe nail single leg squats

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Cy Azizi
April 27th, 2019 at 4:25 pm
Commented on: 190423

4 + 16

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Kyle Buchanan
April 27th, 2019 at 1:51 pm
Commented on: 190423

8 rounds + 1 pull up rx

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Jeremy Ho
April 25th, 2019 at 10:16 pm
Commented on: 190423

8 rds, full set of pull ups and dip bars. Assisted single leg squats using a bench switching legs every 5 reps.

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Regan Windsor
April 25th, 2019 at 1:09 am
Commented on: 190423

F/44

8 rnds

5 assisted strict pull ups

10 assisted strict dips

15 pistols

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Elliott Harding
April 24th, 2019 at 11:08 pm
Commented on: 190423

4 rounds.


Orange band pullups. Focus on blades down before pull. Some sets broken, stay.


Gray bar dips. Some sets broken, stay.


Single leg squats to sit on 20 inch box. Alternated legs every five reps.

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Viktor Wachtler
April 24th, 2019 at 7:19 pm
Commented on: 190423

6 rounds in 13:45

I ran out of time.

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Adam King
April 24th, 2019 at 5:05 pm
Commented on: 190423

Completed 2019-04-24

dips on bars, 1 leg squats to box

174 reps

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Pavel Stas
April 24th, 2019 at 1:08 pm
Commented on: 190423

10 rinds + 4 single-leg squats

Rx

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Vincent Dahlqvist
April 24th, 2019 at 5:34 am
Commented on: 190423

8 rounds + 5 pull-ups, 10 dips

Scaled version Tuck Pull-Ups, Bardips, assisted leg squats

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Mike Scott
April 24th, 2019 at 4:31 am
Commented on: 190423

9 rds exactly - scaled to 3 L-pull (mixed grips), 6 kipping ring dips & 9 single-leg squats to 20" box w/ quick sit at bottom. First time doing this since knee surgery and feels much better.

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Byron Hills
April 24th, 2019 at 2:38 am
Commented on: 190423

4 rounds minus squats on last

Was a killer

Did bar dips after first round

Broke squats into 3 sets of 5 each leg

Did bent knee L pulls on last round

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Brian Conti
April 24th, 2019 at 2:21 am
Commented on: 190423

7 rds Rx

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Jake Kiddoo
April 24th, 2019 at 2:04 am
Commented on: 190423

7plus 18 reps

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Krista Cooper
April 24th, 2019 at 2:00 am
Commented on: 190423

8 rds +5reps Rxd

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Js Smith
April 24th, 2019 at 1:59 am
Commented on: 190423

Still feeling little tired

Scaled to 5 rounds (not timed)

5 ring rows

10 ring dips, feet on floor

15 pistol to 16” box

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Miyu Ieki
April 24th, 2019 at 1:57 am
Commented on: 190423

5 jumping-pull ups

5 Toes to bar

10 ring dips

15 single-leg squats with support


4 rounds 10 reps

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Christopher Voght
April 24th, 2019 at 1:52 am
Commented on: 190423

Complete as many rounds as possible in 20 minutes of:


5 strict L pull-ups

10 ring dips

15 single-leg squats


Post rounds completed to comments.


7 + 12 = 222 Rx

Had a glitch and it ended up posting on Wednesday’s wod, apologies.

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Jesse Montagnino
April 24th, 2019 at 1:38 am
Commented on: 190423

To all the program haters... knock it off. Programming the focus on basics has vastly improved the fitness of all those adhering to mainsite. Case in point; nailed my 1st bar muscle up today. Hit a single 3 times, then strung together 5 in a row. Couldn't have been happier being fitter near 40 than I was as a 22 year old marine infantryman.


Today's wod

7 rounds plus 5 l pull and 5 dips. 220 reps rx

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Knox Williams
April 24th, 2019 at 1:24 am
Commented on: 190423

12 rounds + 5 l-sit pull-ups + 10 dips


Subbed ring dips with bar dips (no rings), and used a knee high box to help with the pistols

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Greg Fairbanks
April 24th, 2019 at 1:06 am
Commented on: 190423

Band assist pullups (25#)

Dips (slight floor touch)

Pistols (holding dip bars for sliiight assist)


6 rds + 4 pullups

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Joel Vandruff
April 24th, 2019 at 12:12 am
Commented on: 190423

8 rounds plus 5 reps

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Matt Zero
April 23rd, 2019 at 11:53 pm
Commented on: 190423

5 Strict L Pull Ups

10 Standard Dips +20# DB

15 Pistols


13 Full Rounds + 5 L pull ups + 8 weighted dips


Then 100 sit ups


Then 3x3 DL @ 285


29/M/165/5’8

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Pablo Espejo
April 23rd, 2019 at 11:49 pm
Commented on: F stands for fructose and fat


Poor post, with all respect friends, but post a post on the Crossfit page for everyone referring to a study in mice, where they declare that excess fructose would produce fatty liver seems irresponsible, the message would be: Do not eat Fruits in excess? At some point do they refer to the level of activity to which these mice are subjected? What do you mean by an excess of fructose? Let's be responsible, let's give correct messages based on concrete evidence.


Pablo Espejo

Sports Nutritionist

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Stacey Carpenter
April 23rd, 2019 at 11:08 pm
Commented on: 190423

5 Strict Box assisted pull ups

10 toe assisted Ring dips

15 alternating pistols

finished 5 rds plus 3 pu

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Tripp Starling
April 23rd, 2019 at 10:50 pm
Commented on: 190423

3 strict L pull-ups (alternated grip)

6 kipping ring dips

9 pistols to a 16" box

14 rounds + 2 reps

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Danny Bostwick
April 23rd, 2019 at 9:18 pm
Commented on: 190423

6+5 L pull-ups. Done as RX, but went slowly and deliberately. I’ve had a shoulder and knee injury from jiu jitsu in the past year and pistols and dips are still sketchy. The movements felt good, my right shoulder is still a little stiff, but all went well.

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Cliff Hoecker
April 23rd, 2019 at 9:13 pm
Commented on: 190423

8.12 rds


5 strict L pull ups

10 strict ring dips

15 one leg sqts to 16” box


M/6/190/51

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Reymond Kiddoo
April 23rd, 2019 at 8:45 pm
Commented on: 190423

5 rounds + 3 pull ups ( knee up)

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Phill Kiddoo
April 23rd, 2019 at 8:18 pm
Commented on: 190423

Sub’d 5k run

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Scott Jacobson
April 23rd, 2019 at 8:04 pm
Commented on: 190423

5’8” / 164 lb / 20 / M


13 rd plus 5 pull-ups


Subbed regular Dips cos no rings here

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Matthew Burritt
April 23rd, 2019 at 7:09 pm
Commented on: 190423

M/42/5'4"/148lbs

As Rx'd

13 rounds

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Gordon Lee
April 23rd, 2019 at 7:03 pm
Commented on: 190423

5 l-sit pull ups

10 strict dips on dip bar

15 one legged squats to 18" box

9 rounds plus 10 reps

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Tom Perry
April 23rd, 2019 at 6:59 pm
Commented on: 190423

57 / 168


Shoulder and hip replacement so I subbed hand release push-ups for the ring dips and single leg squats down to 16" bench.


12 rounds completed

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Josh Nelson
April 23rd, 2019 at 5:57 pm
Commented on: 190423

Strict pull ups not L.

7 +2

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Jeffrey Howard
April 23rd, 2019 at 5:48 pm
Commented on: 190423

8+2, bar dips because no rings.

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Brian Rosenbaum
April 23rd, 2019 at 5:45 pm
Commented on: 190423

M/57/6’2”/175

7 rounds exactly


Pistols scaled to ~18” bench butt taps, otherwise RX’d

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Brian Rosenbaum
April 23rd, 2019 at 5:47 pm

15” bench.

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Shane Azizi
April 23rd, 2019 at 5:35 pm
Commented on: 190423

5 rounds + 5 L-sit pull up. Rx

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Scott MacArthur
April 23rd, 2019 at 5:14 pm
Commented on: 190423

8+5+10+6. Subbed 24” box step up for pistols.

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John Clarke
April 23rd, 2019 at 5:07 pm
Commented on: 190423

AMRAP 20:


5 L Pullups

10 Bar Dips

15 pistols to 16in box


8 rounds + 23

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Nicole Deaver
April 23rd, 2019 at 4:31 pm
Commented on: 190423

8 Rds + 5 pull-ups + 6 Dips


AMRAP 20mins

5 strict L-sit pull-ups

20 dips (btwn stools-no rings)

15 pistols


The pull-ups seemed to be the easiest part today. Pistols are getting better can get down to at least parallel now, & a little lower on the right leg.

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Nathan Michael King
April 23rd, 2019 at 4:18 pm
Commented on: 190423

10 + 11

Scaled Reps 3, 6, 9

Rx Movements

Kipping Ring Dips!?!?!?!?! It didn't say strict?!?!?! So I kipped.

Still tried to make them as pretty as James's though.

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Owen Webb
April 23rd, 2019 at 4:16 pm
Commented on: 190423

6rnds

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Darren Ward
April 23rd, 2019 at 3:29 pm
Commented on: 190423

8 rds 11 reps. Rx but used 14 " box for pistols.

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Hendrik Bünzen
April 23rd, 2019 at 3:01 pm
Commented on: 190423

8+9 rx’d

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Patrick Rose
April 23rd, 2019 at 2:47 pm
Commented on: 190423

M/31

6rds + 6 One Leg Squat - 201rpz

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Coastie Nick
April 23rd, 2019 at 1:51 pm
Commented on: 190423

10 rds + 17 reps


Single legs squats to 16” folding chair

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Michael Arko
April 23rd, 2019 at 1:39 pm
Commented on: 190423

5 strict L pull-ups

10 assisted ring dips (feet on floor, pressing to fully extended off the floor)

15 assisted 1-leg squats, alternating (down to seated on 13" box)


9 rounds + 5 LPU + 6 Dips

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Michael Arko
April 23rd, 2019 at 1:41 pm

Ever since I messed up my shoulders, proper dips are almost unachievable. I was never great at them, but now I'm terrible.

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Jim Rix
April 23rd, 2019 at 1:37 pm
Commented on: 190423

Scaled to h-pull-ups

Pistols to an 18" high target (thigh above parallel)

9 rounds + 5 pu

Completed 10th round in 21:15

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Glenn Hodges
April 23rd, 2019 at 1:19 pm
Commented on: The Ring Dip

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?

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Randy Long
April 23rd, 2019 at 1:10 pm
Commented on: 190423

6 rounds + 11 reps


Did single-leg squats with a box assist otherwise Rx’d. L pull-ups were by far the easiest component for me.

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Matthew Bennett
April 23rd, 2019 at 12:58 pm
Commented on: 190423

9 Rounds


Scaled to rounds of:

5 band assisted pull-ups

10 band assisted ring dips

15 bench assisted single leg squats

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Dave DeCoste
April 23rd, 2019 at 11:06 am
Commented on: 190423

9 rounds + 5 pull-ups + 9 dips

2.5 lb plate under heels for pistols

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Mike Andridge
April 23rd, 2019 at 10:50 am
Commented on: 190423

20 min amrap

5 strict L pull ups-

10 strit ring dips

15 alt sgl leg sqts using 20" box

Left the ego at the door, L pull ups were toes pointed, almost all singles. I've been doing knee bent, so I decided it's time to stop hiding and get to work.

Strict ring dips, no movement, feet a touch in front of body.

I suck at pistols, all as controlled as best I could

4 rnds plus 5 pull ups/3 ring dips

m/49/175

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Claire Fiddian-Green
April 23rd, 2019 at 10:45 am
Commented on: 190423

As luck would have it, I worked on strict dips, strict pull-ups and pistols yesterday.

Today, I completed the CrossFit Linchpin WOD: Front Squats: 2, 3, 5, 10, 2, 3, 5, 10, all reps at the 10 rep load. I kept it light at 105 lbs.

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Sebastien Fitzpatrick
April 23rd, 2019 at 10:27 am
Commented on: 190423

6rds + 15reps (195 total reps)


Did strict ring dips.

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Filipe Silva
April 23rd, 2019 at 8:12 am
Commented on: F stands for fructose and fat

Dear friends, and what about stevia. In fact I don’t eat sugar, fruits, only the read ones, but I still consume Stevia and until now I didn’t found any study about I, so can you comment? Many thanks.

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Matthieu Dubreucq
January 2nd, 2020 at 1:49 pm

Filipe. I think you should researched on the link between stevia and the production of insulin. Even if it contains 0 calories, your brain and taste buds believe it is sugar and your body reacts to it the same way : insulin.


https://www.crossfit.com/190425

(edited)
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David Mitchell
April 23rd, 2019 at 7:48 am
Commented on: 190423

M/32/78kg

13rds 5 reps RX

Wow that one hurt, in a good way!

Evil is right though...

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carlos Segnini
April 23rd, 2019 at 6:03 am
Commented on: 190423

M37, 76kg

Let me start with the excuses:

1) I've been sick for a week, so no WO since Wednesday.

2) No rings in my gym

3, 4, 5) I can't do a pistol to save my life!


Said this, I was able to complete 6 full + Pull ups and dips.

I did dips on the parallel bars as low and strict as possible.

And I subbed the pistols for Single leg squat to box (sitting on the way down, I know, kill me now!)


Felt great though!

Cheers

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Jim Rix
April 23rd, 2019 at 1:38 pm

Sounds like a good workout then!

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Chris Sinagoga
April 23rd, 2019 at 4:41 am
Commented on: 190423

Champions Club Scaling Notes


RANT:

“Chris you know what I think about symmetry”- Mama V, 10-year member at my gym and hippie lady. The only real note I have for this one is that we always strive for symmetry with our strength and range of motion. But in real life, there will always be imbalances (hence right-handed people vs. left handed people). One leg might do three more lunges than the other. We’ll live.


I SHOULD TRY THIS RX’D IF: I can do one round unbroken for each movement


ORGANIC SCALES:

Strength — slow down the movements — especially dips

Stamina — double reps

Endurance — add kipping to dips and l-pull-ups and use rolling pistols is regular one is not immaculate

Flexibility — chest-to-bar, really low on dip/pistol, and hang out at end ranges


NEUROLOGICAL SCALES:

Coordination — midline emphasis on first two movements — don’t let the spine budge

Accuracy — the L-position on the pull-up can sometimes look like a lower-case “j,” so be picky on that

Agility — alternate pistols as fluidly as possible

Balance — if subs need to be made for pistols/dips, stay on one leg/rings if at all possible


GROUP VERSION: I like to sub ring push-ups for ring dips over regular bar dips. But having two things that take up pull-up bar space is a tough one. Stations could help with this. Maybe something like 1:00 at each station for 7 rounds.


WARMUP:

Scale — pretty good prep for the pistol, I’d say

Handstand — overhead prep

Ring hold — prep for ring folks, exposure to the rings for those who won’t use them in the workout

[insert thing you suck at]

Jump rope - always


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Way more fun than Cindy, and not named like Mary so the desire to go fast decreases

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Juan Acevedo
April 23rd, 2019 at 3:02 am
Commented on: 190423

Intended Stimulus

.

This is Cindy's nerdier, more sophisticated, evil cousin. This is a high-skill, high-stamina piece. Now, even though you will be working at higher skills, let's try to approach it as we would approach Cindy. This means, we want to be moving continuously. We want to position ourselves so that we can actually push the pace in the second half of the workout. Today is a good workout to learn something very valuable: we can have both high skill and intensity. We might need to scale the number of reps or the movements to get both, and that is fine, that is what scaling is for. Choose your modifications so that you match the number of rounds (not reps) you scored in the recent regular Cindy. That will guarantee we are moving at good pace and still getting the sophistication of the evil cousin. Let's get fancy today!🔷💍💎



Option 1

Complete as many rounds as possible in 20 minutes of:

3 strict L pull-ups

6 ring dips

9 single-leg squats



Option 2

Complete as many rounds as possible in 20 minutes of:

5 strict banded L pull-ups

10 toenail dips

15 toenail single leg squats

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Eric O'Connor
April 23rd, 2019 at 2:54 am
Commented on: 190423

This looks a lot like Cindy, but the more difficult movements will require a bit more strength and skill demand. I think that 10+ rounds is achievable, with a good goal for many being to complete 6+ rounds. Here are some thoughts on scaling this workout:


Strict L Pull-ups: The intended volume of reps accumulated for this movement is relatively high. Many of my athletes will need to modify this movement in order to maintain consistency and its strict nature. As a general guideline, if I have an athlete that does not have the capacity to complete 7-10 reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or an L pull-up with one leg tucked and the other leg extended. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Further scaling will be done on an individual basis.


Ring Dip: Many of my athletes will need to modify this movement or reduce reps to keep the quality high and the range of motion legit. I will reduce reps for athletes that can perform dips but the volume is too demanding. For athletes that cannot perform dips, I will provide two main movement modifications for the day: option 1 will be a band-assisted dip variation, and option 2 will be to perform ring dips with legs straight and feet on the floor in front of the body. Easier modifications, such as a jumping dip or a box dip, as well as reducing reps, will be used on an individual basis.


Single-leg Squat: Like the other movements, I expect a relatively high volume of reps to accumulate. Due to the volume and the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel or squatting to a target, while keeping the hips above parallel to the knee. Other options could be to perform single-leg squats on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a bulgarian split squat or a reverse lunge could be great options.

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Brett Fforde
April 23rd, 2019 at 11:14 pm

Cindy, Mary... Olivia? This is a great variation!

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Sebastian Chiriboga
April 23rd, 2019 at 1:20 am
Commented on: 190423

The demo video shows a strict ring dip, but the wod says "ring dip" (no specification on it being strict). Any thoughts on how should we do it?

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Steven Thunander
April 23rd, 2019 at 12:33 am
Commented on: 190423

Globo scale: if doing this on dio bars, do 2/1 reps unweighted or add a 20/15lb dumbbell. You can also do TRX dips. All else RXed.

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Steven Thunander
April 23rd, 2019 at 12:33 am

Dip bars...

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Coastie Nick
April 23rd, 2019 at 1:48 pm

I like Dio bars! 🤘🏼🤘🏼

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