CrossFit | 190425
Thursday

190425

Workout of the Day

64

Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges

Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents

Post rounds completed to comments.

Effect of A Low Free Sugar Diet Vs Usual Diet On Nonalcoholic Fatty Liver Disease In Adolescent Boys

3

A growing body of evidence suggests added sugars play a role in the development and/or progression of fatty liver disease. A 2018 trial, led by Miriam Vos (Emory) and Jeffrey Schwimmer (UCSD), considered whether removing added sugar from the diet could improve fatty liver disease in children. The authors conclude, “In this study of adolescent boys with NAFLD, 8 weeks of provision of a diet low in free sugar content compared with usual diet resulted in significant improvement in hepatic steatosis.”

Read MoreEffect of A Low Free Sugar Diet Vs Usual Diet On Nonalcoholic Fatty Liver Disease In Adolescent Boys

Comments on 190425

70 Comments

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Jim Rix
September 24th, 2021 at 5:35 pm
Commented on: The Strict Muscle-Up

That looks effortless. Wow.

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William Ma
February 24th, 2020 at 8:09 pm
Commented on: 190425

4 rounds + 2 muscle-ups

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Matthieu Dubreucq
January 2nd, 2020 at 1:55 pm
Commented on: Effect of A Low Free Sugar Diet Vs Usual Diet On Nonalcoholic Fatty Liver Disease In Adolescent Boys

Thanks for attacking the false myth that free sugars are "good" or at lease better than sugar.

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Shawn Hakimi
August 5th, 2019 at 1:45 pm
Commented on: 190425

5 Rounds Rx'd

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Manchild Manchild
July 11th, 2019 at 12:31 am
Commented on: 190425

subbed 5 weighted pull-ups & dips, 45#, for strict MUs


4 rounds + 2 pull-ups

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Kury Akin
June 3rd, 2019 at 3:11 pm
Commented on: 190425

5R+2r as strict as possible

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Kury Akin
June 3rd, 2019 at 3:12 pm

Ring MU

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Nate Gordon
May 29th, 2019 at 6:48 pm
Commented on: 190425

kipping MU with band

5 rounds

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John Campion
May 20th, 2019 at 4:53 pm
Commented on: 190425

Rx 4+4

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Kevin Miller
May 18th, 2019 at 12:32 pm
Commented on: 190425

No strict muscle up so I did 5 ring rows 5 strict ring dips.

8 rounds.

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Jeff Chalfant
May 17th, 2019 at 2:20 am
Commented on: 190425

6 rounds plus 4 strict muscle ups. Scaled to 4 strict muscle ups per round.


Then did:

stretching 5m mostly pancake and straddle.

Handstand descents, 10 attempts or so, a few really good slow controlled straight arm/leg straddle descents!

L-sit practice on floor: :05/:10 rest 4 minutes then could only hold 3-4 seconds max on the last minute!

Back scale:30each/:30 restx2 (3m)

Front scale :20on right :20 on left 2m straight

Plank: 2 rounds: 1m/:30 rest, rear plank 1m/:30 rest


40/5’9”/190



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John Campion
May 15th, 2019 at 2:33 pm
Commented on: 190425

4+4 rx


104 reps total

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Giulio Barbini
May 8th, 2019 at 4:48 pm
Commented on: 190425

Kipping MU

7 rounds + 3 MU

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John Doody
May 5th, 2019 at 9:16 am
Commented on: 190425

7+4.

Used black band.

4 Muscle-ups in round 8

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Shannon Said
May 4th, 2019 at 7:56 am
Commented on: 190425

5 rounds 6 walking lunges down

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Clint Michael
May 3rd, 2019 at 1:28 pm
Commented on: 190425

3 rounds plus 18 reps

Used regular bar muscle-ups

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Albert Kombe
May 2nd, 2019 at 7:54 pm
Commented on: 190425

4rds + 23reps Sc + Practice

12min AMRAP of:

5 Strict Ring "feet-on-ground" Muscle-ups

20 Walking Lunges

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Nathanael Akin
May 2nd, 2019 at 4:53 pm
Commented on: 190425

6 rounds + 3 MU


All accessories done.

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Coastie Nick
April 30th, 2019 at 6:45 pm
Commented on: 190425

7 rounds + 1 MU


First 3 MU were strict..... after that, not so strict....

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Cy Azizi
April 29th, 2019 at 4:11 pm
Commented on: 190425

6 rounds plus 5. Jumping

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Mary Dan Eades
April 28th, 2019 at 9:29 pm
Commented on: Effect of A Low Free Sugar Diet Vs Usual Diet On Nonalcoholic Fatty Liver Disease In Adolescent Boys

Shakha Gillin you are spot on. They need pure, clean water. Back in the 80s and 90s even, we were beginning to see 8, 9, and 10 year old kids with significant obesity and DM2 (and NAFLD though we didn't call it that then; we just knew their enzymes were elevated and they didn't likely drink alcohol.) And NAFLD is one of the earliest telltale signs of the metabolic machinery's going haywire. The typical adolescent and teen diet consists of heavily processed wheat or corn, bad fats (aka 'vegetable' fats, by which I mean industrially processed seed oils), and HFCS. It's all morphed into a variety of shapes and colors, but at its core, most packaged food is just those things. And they are a winning formula for stuffing fat into the hepatocytes, which may very well be the first domino in the cascade leading toward a lifetime of metabolic syndrome. It's just heartbreaking when you think of it. And the remedy is so simple: just feed them meat, vegetables, some fruits, nuts, and seeds, little starch, and no sugar (and I'd add no vegetable oils) and stand back and watch what happens. It's like a miracle

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Matt Duplessis
April 28th, 2019 at 3:42 pm
Commented on: 190425

M/31/5'9/175


6 rounds + 1 Rx

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Nathan Michael King
April 27th, 2019 at 5:31 pm
Commented on: 190425

8 Rounds

I went max unbroken strict ring muscle ups on each round, which ended up being 2 or 3, then when bust out the walking lunges. Ended with 18 Strict Ring Muscle Ups is the 12 minutes. Most I have ever done.

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Jeffrey Howard
April 27th, 2019 at 5:13 pm
Commented on: 190425

5+42, subbed strict muscle-ups with 15 ring rows + 15 push-ups

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Viktor Wachtler
April 27th, 2019 at 3:24 pm
Commented on: 190425

5 rounds+2 muscle-ups

RX

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Gordon Lee
April 26th, 2019 at 10:57 pm
Commented on: 190425

Fran

65 lbs

21-15-9

8:18

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Troy Bruun
April 26th, 2019 at 10:44 pm
Commented on: 190425

12 min AMRAP: 8rds+5MU


5 Scaled: Jumping MU

20 Walking Lunge

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Chris Meldrum
April 26th, 2019 at 7:25 pm
Commented on: 190425

As rx'd, 5 rounds + 9 walking lunges.


Did these as strictly as I could. Did these all with false grip, and I'm still missing some lockout on the bottom. Walking lunges were fine. The practice sessions were hard, I will really sweating by the end. Getting better (maybe?) at L-sit, but that one still the roughest. Had not tried the plank variations until today. The "bird dog" variation I found very spicy. HS descents were maybe getting better - I think that is helping me keep my feet over my hands better.


46m/5'10"/180

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Chris Meldrum
April 26th, 2019 at 7:30 pm

muscle-ups were all singles

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John Clarke
April 26th, 2019 at 5:04 pm
Commented on: 190425

AMRAP 12:


5 Weighted Pullups - 30lbs

20 lunge steps


9 rounds + 5 pullups

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Phill Kiddoo
April 26th, 2019 at 2:33 am
Commented on: 190425

Kipping MUs

6 + 3MU

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Kisa Tiller
April 26th, 2019 at 2:23 am
Commented on: 190425

Modified today for pure exhaustion

5 rounds of:

5 assisted pull-ups

5 assisted dips

(90lbs working weight)

20 waking lunges

9:12


Fiancí©: band assisted pull-ups - 7 rounds + 3 muscle-ups

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Michael Marleau
April 26th, 2019 at 2:12 am
Commented on: 190425

Complete as many rounds as possible in 12 minutes of:

5 strict muscle-ups (strict push ups/reverse tricep dip)

20 walking lunges


10 rounds


Not many hotel options today

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Jake Kiddoo
April 26th, 2019 at 2:08 am
Commented on: 190425

5+1 Kipping MU

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Tripp Starling
April 26th, 2019 at 12:48 am
Commented on: 190425

Modified to:

1 L sit ring muscle up from floor

12 walking lunges


16 rounds

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Brian Rosenbaum
April 25th, 2019 at 10:56 pm
Commented on: 190425

M/57/6'2"/176

7 rounds


Scaled MUs to bar MUs with band assist. Also mistakenly did 25 lunges per round instead of 20

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Jesse Montagnino
April 25th, 2019 at 10:11 pm
Commented on: 190425

5 rounds + 3 muscle ups


On bar

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Matt Zero
April 25th, 2019 at 10:05 pm
Commented on: 190425

6 Rounds in 12 mins:

Kipping bar muscle ups

20 walking lunges


15 secs on 5 off for L-Sit/Planks/Scales

10 x 10 second negatives for handstands

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Nicole Deaver
April 25th, 2019 at 9:41 pm
Commented on: 190425

6 rds + 10 pull-ups


AMRAP 12 mins

10 pull-ups

10 dips

20 Walking lunges


No rings & not enough clearance on pull-up bar to try for a MU.


✅ all other practice

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Stacey Carpenter
April 25th, 2019 at 9:27 pm
Commented on: 190425

6rds plus 7 reps

5 toe nail floor strict RMU

20 walking lunges

practice 5 min drills tomorrow no time today except plank and stretching

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Claire Fiddian-Green
April 25th, 2019 at 9:27 pm
Commented on: 190425

In a small hotel gym without a pull-up bar. Completed 6 rounds: 10 strict push-ups, 7 heavy lat pull downs, 20 lunges. Practiced all other movements.

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Danny Bostwick
April 25th, 2019 at 9:20 pm
Commented on: 190425

Had to take a rest day. Shoulders are smoked from the last few days. Couldn’t do one MU which is not a good sign for me. Will make up the practice tomorrow

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Scott Jacobson
April 25th, 2019 at 9:00 pm
Commented on: 190425

5’8” / 164 lb / 20 / M


Rx’d 6 rd plus 2 MUs

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Josh Nelson
April 25th, 2019 at 7:54 pm
Commented on: 190425

5+1. Scaled MU heels on ground forward of body.

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Shane Azizi
April 25th, 2019 at 6:08 pm
Commented on: 190425

6 rounds + 2 muscle up.

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Shane Azizi
April 25th, 2019 at 6:08 pm

Rx

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Isaiah Jackson
April 25th, 2019 at 6:06 pm
Commented on: 190425

10 rounds + 5MU

Rx


29/5”9/175

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Steve Day
April 25th, 2019 at 4:29 pm
Commented on: 190425

Question: Should I interpret walking lunges to be 20 total or 20 each leg (40 total)? We did pistol rounds of 15 on Tuesday and I assumed that was 15 each leg but but now I think the lunges are a total.

Thanks for any input.

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Isaiah Jackson
April 25th, 2019 at 6:05 pm

Steve, The lunges are 20 total! Good luck!

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Michael Arko
April 25th, 2019 at 4:24 pm
Commented on: 190425

Subbed 10 strict pull-ups + 10 strict (assisted) dips for 5 muscle-ups

5 rounds + 6 pull-ups


Everything today felt MUCH tougher than yesterday -- all those L-sits, handstands, dips, everything -- both because of fatigue and because of back-to-back really long OT games in the NHL Playoffs. I was at the game last night when (sadly) the champs went down; didn't get home until this morning. Probably a factor.

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Stacey Thompkins
April 25th, 2019 at 3:52 pm
Commented on: 190425

M/44/6'2"/185#


Rx'd*

6 rds + 2 MU's

*Muscle ups not as strict as demo video but pretty darn close

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Chris Meldrum
April 26th, 2019 at 7:29 pm

nice work Stacey

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Hendrik Bünzen
April 25th, 2019 at 3:25 pm
Commented on: 190425

2+1 rx’d

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Matthew Bennett
April 25th, 2019 at 2:19 pm
Commented on: 190425

M/40/169cm/107Kg


Scaled the MU’s to 5 toenail ring MU’s.

Rx’d the walking lunges. Which destroyed me.


Practiced the stretching, planks, l-sits and scales for 5 minutes each. I tried the handstand descents but can’t even get in to the handstand position to descend from. Tried to use the bench to assist me but it wasn’t happening.

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Sebastien Fitzpatrick
April 25th, 2019 at 11:31 am
Commented on: 190425

4rds + 1rep (101 reps)


Did yesterday’s 5mins of gymnastics, I’ll make up today’s tomorrow, haha!

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Dave DeCoste
April 25th, 2019 at 11:09 am
Commented on: 190425

4 rounds + 2 MUs

Rx

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Mike Andridge
April 25th, 2019 at 10:26 am
Commented on: 190425

Scaled to

12 min amrap

5 strict mu using thin blue band--pretty happy with strict movement.

20 walking lunge steps

4 rnds plus 2 mu

m/49/175

then 5 min pratice of each movement


Hey Coach/Coaches-

Is a handstand descent with arms locked out and bending at the hip as slow as possible until feet hit the floor, or arms locked out, bending the arms and lowering head to the ground, while body is vertical?

Thanks!

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Riccardo Mazzoli
April 25th, 2019 at 10:00 am
Commented on: 190425

8 rounds +2MU

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Shakha Gillin
April 25th, 2019 at 6:06 am
Commented on: Effect of A Low Free Sugar Diet Vs Usual Diet On Nonalcoholic Fatty Liver Disease In Adolescent Boys

At least 1/2 of obese teens have NAFLD. What’s more alarming is that 10% of all teens, not just obese, have NAFLD.


And we don’t routinely test or check for NAFLD. ALT is not a routine test checked during a check up. An ALT test is done with a comprehensive metabolic panel, usually for another purpose- during an acute illness, emergency room visit, abdominal pain. Over the last 5-10 years, I have been seeing an increasing number of patients with mildly-moderately elevated ALT. I usually chalk it up to an acute phase reaction/viral infection, but I suspect many of these are NAFLD.


So it’s occurring in non-obese patients, and we aren’t testing for it....it’s a hidden time bomb.


While I never saw NAFLD years ago, I now see it. It will be epidemic and then endemic soon, if it isn’t already. This article supports an academically simple solution for the reversal of NAFLD. Limiting SSBs may prevent and reverse NAFLD. The recent policy recommendations by the AAP and AHA to restrict SSBs are a step in the right direction. I would highly discourage giving your kids anything other than water or milk. They don’t need juice, lemonade, Gatorade, sports drinks, and energy drinks.

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Kevin Hatch
April 25th, 2019 at 3:51 am
Commented on: 190425

Hmmm, two days in a row of post workout practice -- glad to see HQ is acknowledging that routine is NOT the enemy of fitness. When are you guys going to edit that out of "Fitness in 100 words..."? Variance is great, but fitness requires skill; and skill acquisition requires routine.

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Chris Sinagoga
April 25th, 2019 at 3:24 am
Commented on: 190425

Champions Club Scaling Notes


RANT: Still trying to figure out the low-rep lunges thing. This is the third workout I can remember with that. Often times when I see something I don’t like or that doesn’t make sense, my first instinct is to judge it. Take Kyler Murray, for instance. I was a big Baker fan, but I always root against Oklahoma just because it’s fun. So when Kyler took the reins at the start of the year and was lighting it up against Florida Atlantic and a sorry UCLA team, I figured he would never do that against good teams. Welp… about that.

Anyway, the point is I think there’s something to these low-rep lunges that is not just an active rest station. So I’m going to keep trying them out and see what’s up before judging. Observe. Understand. Judge. In that order.

Also note that the same accessory shapes are being used; probably means stamina is intended to be a factor, considering we did them yesterday. Or we just suck at them that much. Either one.


I SHOULD TRY THIS RX’D IF: Honestly no idea. I scaled the crap out of this thing.


ORGANIC SCALES:

Strength — so here we are with the skill/strength thing again. I think tightening up the kip would be a fair scale, but I can also see how strict pull-ups and dips would help also. Maybe add weight on lunges too.

Stamina — add reps on lunges, do as many unbroken muscle-ups, pull-ups, or dips as you can each round. Add time if needed.

Endurance — sub strict burpees for muscle-ups and use the warmup to practice muscle-ups separately. Add time if needed.

Flexibility — really reach far on lunges and make sure back foot is turned in (internal rotation), full extension on muscle-up


NEUROLOGICAL SCALES:

Coordination — kipping muscle-up and jumping lunges. Similar rep scheme

Accuracy — hit the same step with every lunge, aim for no failed muscle-up attempts, so that means rest if needed.

Agility — jumping lunges, burpee muscle-ups

Balance — same as coordination one here except hold top of muscle-up for a bit. also handstands and scales take this category


GROUP VERSION: same as endurance version


WARMUP:

Muscle-up drills — prep for workout

Jump rope — always

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Could be nasty if you’re doing the first few rounds unbroken. Most likely you are not, though.

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Chris Sinagoga
April 25th, 2019 at 3:07 am
Commented on: The Strict Muscle-Up

Good Lord that looked gorgeous.

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Eric O'Connor
April 25th, 2019 at 3:00 am
Commented on: 190425

Strict Muscle-ups: I think these will be very challenging, and the walking lunges being somewhat “active rest” between sets. I will coach my athletes into a scaling variation that keeps the movement strict. Today’s main muscle-up scale will be to perform a variation with the feet on the ground. I’ll save bands, jumping, and other variations for another day. The easiest scaling option will start by having the feet directly below the rings, with legs bent. Athletes can utilize lower-body assistance throughout the range of motion. This movement seems easy at first glance, but, when performed in a slow and controlled manner, it can provide a pretty significant challenge. From here, athletes can increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet move away from the rings, the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box.

For athletes that can do some strict muscle-ups but the volume is too high, I will have them do 1-2 strict muscle-ups or strict muscle-up attempts for each round. They will perform the remaining reps with a “feet-on-the-ground” muscle-up scaling option.

Lunge: Nearly all of my athletes will perform this movement as prescribed. I will scale the distance, and potentially the range of motion, as needed on an individual basis.

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Randy Long
April 26th, 2019 at 6:11 pm

Thanks for suggesting the feet on the floor modification. I’d never attempted a muscle up since my garage didn’t have the head clearance. Had never thought about a strict MU with feet on the floor. With that adjustment it worked out and I did my first MUs.

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Krishna Sachanandani
April 25th, 2019 at 2:22 am
Commented on: 190425

3 lunges short of 6 rounds so 5 plus 3 strict muscle ups 17 lunges as prescribed

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Krishna Sachanandani
April 25th, 2019 at 2:26 am

correctuon 5 strict muscle ups

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Steven Thunander
April 25th, 2019 at 1:25 am
Commented on: 190425

Globo Scale: If you do not have rings at your globo, do 10 heavy weighted strict chest to bar pullups and 10 heavy weighted bar dips or TRX dips to deep depth per round of strict muscleups. If you have rings, but do not have strict muscleups, do 5 banded strict muscleup transitions, 5 strict false grip chest to ring pullups and 5 strict deep ring dips per muscleup set. If you are proficient at strict ring muscleups, do strict bar muscleups today. If you do not have room for 20 walking lunges, do 20 stationary lunges.

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Steven Thunander
April 25th, 2019 at 1:29 am

See yesterday for the subs for the skill work.

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Juan Acevedo
April 25th, 2019 at 12:53 am
Commented on: 190425

Intended Stimulus



If you are asking yourself what's the deal with the lunges, it means you need to scale more than you think. Lunges are pacers today. This workout is really a 12 minute AMRAP of strict muscle ups. What we want is that instead of standing looking at the rings when you need a break, you break by doing lunges. Yes! This will get pretty nasty! Adjust the muscle ups either by modifying the movement or by reducing the number of reps so that lunges are really your pacers and you are not resting between reps at the rings. Singles on the strict muscle ups are totally awesome and probably a great strategy for most, just make sure the rest between reps is minimal. If modifying, preserve the strictness aspect of the movement. Proposed variations to follow.

For the second part, let's build on what you did yesterday. Can you add a few seconds to the drills you did yesterday? Can you have your legs a little straighter, slow down the negative a little bit more, own the L-Sit for 1 or 2 more seconds?



Option 1

Complete as many rounds as possible in 12 minutes of:

3 strict bar pull ups

3 toenail ring muscle ups

18 walking lunges



Option 2

Complete as many rounds as possible in 12 minutes of:

3 toenail ring muscle ups

12 walking lunges

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Andrew Hendel
April 25th, 2019 at 12:43 am
Commented on: The Strict Muscle-Up

Go Pamela!

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