CrossFit | 190503
Friday

190503

Workout of the Day

117

4 rounds for time of:

21 bench presses
15 pull-ups
400-m run

♀ 95 lb. ♂ 135 lb.

Post time to comments.

The Hyponatremia of Exercise, Part 8

In Part 8 of the series, Professor Tim Noakes outlines key moments in the development of hydration science between 1983 and the early 2000s. He discusses the first known example of exercise-associated hyponatremic encephalopathy and explains why misconceptions about how the human body regulates temperature and blood sodium concentrations during exercise led to the mismanagement of that case and many others. He notes that despite scientific discoveries regarding the causes and optimal treatment of EAHE, incidences of the condition were increasing in the U.S. military and among U.S. marathon runners. He proposes several explanations for this occurrence, first among them the promotion of the Zero-Percent Dehydration and Water as a Tactical Weapon Doctrines. What we have learned, he explains in conclusion, is that when scientific truth is “pitted against the power of modern marketing,” that truth “will not be heard.”

Read MoreThe Hyponatremia of Exercise, Part 8

Comments on 190503

121 Comments

Comment thread URL copied!
William Ma
May 15th, 2020 at 7:21 pm
Commented on: 190503

27:37

Comment URL copied!
Felix Seraphin
September 5th, 2019 at 6:15 am
Commented on: 190503

19:41.4 today. Nice!!!

Comment URL copied!
Nate Gordon
June 26th, 2019 at 5:23 pm
Commented on: 190503

26:59


had to stop for an hour and a half midway through the workout due to unforeseen circumstances but finished anyway

Comment URL copied!
Manchild Manchild
June 19th, 2019 at 5:30 pm
Commented on: 190503

3 rounds, and used 45# dumbbells


20:09

Comment URL copied!
Kury Akin
June 12th, 2019 at 3:32 pm
Commented on: 190503

19:51. Strict ring pulls (last three or four a little kippy). No rower so sub 40x20kg KB sdlhp. I was on a rower last week and I'd rather do 1k on that than 40 sdlhp.

Comment URL copied!
Kury Akin
June 12th, 2019 at 3:34 pm

Presses in sets of 1, 2, 2, 2

Pulls in 2, 2, 3, 3

Comment URL copied!
Kris Sienkiewicz
June 6th, 2019 at 12:25 pm
Commented on: 190503

16.00 Rx M/43/78kg

Comment URL copied!
Hyunjun Ji
May 29th, 2019 at 10:19 am
Commented on: 190503

17:??

Rxd

Comment URL copied!
Jeff Chalfant
May 24th, 2019 at 10:37 pm
Commented on: 190503

21:45 rx

First round in 4:30. First 2 runs slightly longer than 400m. Final run at 8m pace reluctantly.

First set of bench press 14/8, then 9/7/5, 8/7/6, 8/7/6. Each set of pull-ups broken 10/5 to catch my breath a bit so runs didn’t suck as much.

40/190/5’9”

Comment URL copied!
Ruggeri Alves
May 23rd, 2019 at 3:10 pm
Commented on: 190503

2 + 15 reps (time cap 15:00)

Comment URL copied!
John Campion
May 21st, 2019 at 3:42 pm
Commented on: 190503

45kg bp


16:35

Comment URL copied!
Clint Michael
May 15th, 2019 at 3:00 am
Commented on: 190503

22:03

RX’d

Comment URL copied!
Morgan Greene
May 13th, 2019 at 6:02 pm
Commented on: 190503

12:19

Comment URL copied!
Shannon Said
May 11th, 2019 at 10:47 pm
Commented on: 190503

3 rounds

Crunch kipping pull ups

25:18

Comment URL copied!
John Doody
May 11th, 2019 at 9:53 pm
Commented on: 190503

15:51 Rx’d

Comment URL copied!
Richard Foster
May 10th, 2019 at 12:30 am
Commented on: 190503

Dotcomscaled

21 x floor press @ 85lbs

7 kip swings

7 Kipling pull-ups

400 m run

4 rnds


17:17

Comment URL copied!
Chris Meldrum
May 8th, 2019 at 6:54 pm
Commented on: 190503

As rx’d, 17:15.


Underestimated this one. Thought I would do better on bench, but had to break — even in round 1! Bench got harder (broke into 4 sets in rounds 3 and 4), runs got easier, and pull-ups were pull-ups (unbroken).


46m/5'10"/180

Comment URL copied!
Adam King
May 8th, 2019 at 4:39 pm
Commented on: 190503

Completed 2019-05-08

Did 21 bp with 35 lb dbs

15 pull-ups

Row 500m

28:24

Comment URL copied!
Nathanael Akin
May 8th, 2019 at 4:19 pm
Commented on: 190503

19:33

Comment URL copied!
Michael Arko
May 8th, 2019 at 4:08 pm
Commented on: 190503

I was travelling all weekend starting Friday very, very early. So the WODS that were dated to Fri, Sun, Mon will be done on rest days.


Today I did Friday's, scaled to 41lbs dumbbell chest presses (82lbs combined):


23:57


Too slow. But iPhone GPS kept calling th 200m turn-around way too late, so teach run ended up like 460m-460m; also it's a fasting/cleansing day (no food from last night's supper until tomorrow's breakfast).

1 & 2: 21 unbroken presses, 11-4 pull ups

3: 14-7 presses, 7-6-2 pull ups

4: 11-7-3 presses, 7-5-3 pull ups

Comment URL copied!
carlos Segnini
May 8th, 2019 at 5:59 am
Commented on: 190503

20kg plates on Smith for the bench press- one small break on rep 15

15 pullups strict

400m in treadmill at 1% incline -2 mins in avg

total 19mins.


37y M, 76kg

Comment URL copied!
Christopher Baker
May 7th, 2019 at 3:24 pm
Commented on: 190503

8 weeks post operative meniscus surgery.

Did Elliptical/Adaptive Motion Trainer instead of Run, everything else RX


17:31

Comment URL copied!
Henrik Lindqvist
May 7th, 2019 at 2:14 pm
Commented on: 190503

We did a variation of this wod at the box today:

4 rounds

21 DB Pushpress 2í—50lbs

15 Pullups

500m run


Time 17:45

M 40y/190cm/98kg

Comment URL copied!
Tanmay Bhattacharya
May 7th, 2019 at 12:27 pm
Commented on: 190503

27.19, strict Pullups, because I have not learned the kipping version yet

Comment URL copied!
Cy Azizi
May 6th, 2019 at 8:42 pm
Commented on: 190503

135 first 14, 115 the rest. 25:36

Comment URL copied!
Sergey Golubev
May 6th, 2019 at 6:53 pm
Commented on: 190503

14:05

Comment URL copied!
Coastie Nick
May 6th, 2019 at 12:42 pm
Commented on: 190503

Rx’d 20:38

Late post from 5/3/19

Comment URL copied!
Ruthie Lloyd
May 6th, 2019 at 12:06 pm
Commented on: 190503

F/48/5'6"/145

4 rounds

21 bench press, 75#

10 kipping pull-ups

400m run

29:29

Comment URL copied!
Chris Broccoli
May 6th, 2019 at 11:12 am
Commented on: 190503

My 1RM Bench is 220lbs/100kg so went with 50% for this workout, 110lbs/50kg. Time 20:30.

Comment URL copied!
Mike Scott
May 6th, 2019 at 2:41 am
Commented on: 190503

14:55 - scaled to 3 rds of 95# BP, 15 kip PU & 1/2 mi. on bike

Comment URL copied!
Jeffrey Howard
May 6th, 2019 at 2:24 am
Commented on: 190503

20:32, 115#

Comment URL copied!
Andrew Moultrie
May 6th, 2019 at 2:11 am
Commented on: 190503

95# - 26:04

Comment URL copied!
Hank McKibban
May 5th, 2019 at 7:17 pm
Commented on: 190503

15:42 rx

Comment URL copied!
Mike Porters
May 5th, 2019 at 3:27 pm
Commented on: 190503

21:41

Comment URL copied!
Benjamin Taylor
May 5th, 2019 at 3:21 pm
Commented on: 190503

5’8” 213 hadnet benched in awhile so Did 95


30 minutes flat

Comment URL copied!
Brandon Myers
May 5th, 2019 at 1:44 pm
Commented on: 190503

15 bench presses (95lbs)

10 jumping pullups

400m run


16:33

Comment URL copied!
Matt Zero
May 4th, 2019 at 10:28 pm
Commented on: 190503

18:04 (strict pull ups and treadmill)

Comment URL copied!
Kyle Buchanan
May 4th, 2019 at 8:45 pm
Commented on: 190503

16:17 rx

Comment URL copied!
Tripp Starling
May 4th, 2019 at 7:27 pm
Commented on: 190503

Scaled weight to 95#

All else as rx

17:09


Jackie:

21 knee push ups

15 ring rows

400m run

17:01

Comment URL copied!
Vincent Dahlqvist
May 4th, 2019 at 7:10 pm
Commented on: 190503

29:45 Rx

Comment URL copied!
Michael Marleau
May 4th, 2019 at 6:49 pm
Commented on: 190503

4 rounds for time of:


21 bench presses

15 pull-ups

400-m run


♂‚ 135 lb.


27:00


Wasted time with setups and moving between sets, some waiting.

Comment URL copied!
Benjamin Schill
May 4th, 2019 at 4:59 pm
Commented on: 190503

M/41/6’3”/215

19:59

Comment URL copied!
Mike de Graauw
May 4th, 2019 at 4:48 pm
Commented on: 190503

22:27

RX


M/59/6’2”/230

Comment URL copied!
Scott Wiedmeyer
May 4th, 2019 at 3:54 pm
Commented on: 190503

32 / M / 5'9” / 140lbs


4 rounds:

25lb dumbbells bench presses x15

Pull-ups x9

"Zero-unders" x 90s


27:30

Comment URL copied!
Dave DeCoste
May 4th, 2019 at 3:52 pm
Commented on: 190503

18:16

Scaled bench to 115 lbs

Comment URL copied!
Reggie Finchmeister
May 4th, 2019 at 3:18 pm
Commented on: 190503

Scaled it as Team WOD. Parent and Kid.

21 x P) Bench press 22,5kg DUmbbells and K) Bar 10kg

15 x Assisted Pull-ups with resistance band

100 Single unders

Done in 31 minutes, startup round was 11:30 and last round was 5:20.

Comment URL copied!
Claire Fiddian-Green
May 4th, 2019 at 3:10 pm
Commented on: 190503

28:00. Raining hard outside so subbed: 25 box jump overs 20 inch box for each round. Used 75# for all bench press reps. By 4th round I had to break it up into sets of 3-5 so probably should have scaled. Pull-ups: kipping all reps.

Comment URL copied!
Alex Pham
May 4th, 2019 at 2:59 pm
Commented on: 190503

27:41

Comment URL copied!
Cliff Hoecker
May 4th, 2019 at 2:09 pm
Commented on: 190503

17:25 RX


M/6/190/51

Comment URL copied!
Matthew Burritt
May 4th, 2019 at 1:22 pm
Commented on: 190503

M/42/5'4"/148lbs

As Rx'd

19:15

Comment URL copied!
Christoph Heib
May 4th, 2019 at 8:46 am
Commented on: 190503

RX 20:23

53J; 1,78; 68kg; M

Benchpress 4 Runden í¡ 11/10; PU (Butterfly) unbroken; Run je. ca. 2 Min (5:00)

Comment URL copied!
Jake Kiddoo
May 4th, 2019 at 3:50 am
Commented on: 190503

20:19 #115

Comment URL copied!
Natalie Dennis
May 4th, 2019 at 3:33 am
Commented on: 190503

3 rounds

14 rep bp 55lb

5 assisted pull ups with black band

300 m run

Comment URL copied!
Dezert Sky Kiddoo
May 4th, 2019 at 3:30 am
Commented on: 190503

23:17 #95

Comment URL copied!
Matt Cairns
May 4th, 2019 at 2:46 am
Commented on: 190503

29:52

Strict pull ups

Comment URL copied!
Byron Hills
May 4th, 2019 at 2:32 am
Commented on: 190503

25:29

Rx except red band on first 3 rounds of pull-ups and blue band on last

Pull-ups by far weakest link for me

Bench presses all unbroken

Comment URL copied!
Byron Hills
May 4th, 2019 at 5:48 pm

Just realized I did women’s bp weight 🤦🏼‍♂‚️

No wonder it seemed too easy!! Duh

Comment URL copied!
Kisa Tiller
May 4th, 2019 at 2:19 am
Commented on: 190503

26:12

45lb bench; 120lb assisted pull-ups x1, 110lb x3; 40 cal bike (pulled TFL on 5km on Mon) So proud of myself for not dying! 😅 and I increased my working weight for pull-ups!


Fiancí© RX 19:24, kipping

Comment URL copied!
Jesse Montagnino
May 4th, 2019 at 1:58 am
Commented on: 190503

115 lbs

17:17


D

35 lbs

Ring rows

23:27

Comment URL copied!
Mike Long
May 4th, 2019 at 1:57 am
Commented on: 190503

M/43/6'2/265 20m57s


Rds 2-4 I did kipping pull ups


Great work out though.

Comment URL copied!
Matt Duplessis
May 4th, 2019 at 12:18 am
Commented on: 190503

M/31/5’9/175


18:52 Rx (Strict pull-ups)

Comment URL copied!
Sam Meixell
May 4th, 2019 at 12:02 am
Commented on: 190503

4 rounds in 18:23:

15 bench presses, 95#

7 pull-ups

400-m run

Comment URL copied!
Elliott Harding
May 3rd, 2019 at 11:57 pm
Commented on: 190503

28:48


HoF 10 strict, 11 knees


Black band pullups, broken, stay


500m row, all rounds sub 2:00. Next time, sub 1:55.

Comment URL copied!
Mervin Zook
May 3rd, 2019 at 11:29 pm
Commented on: 190503

26:58.. 4 rounds,, 30 seconds rest between sets.. sh*t that was harder then I expected..:) luv these workouts..

Comment URL copied!
Stacey Carpenter
May 3rd, 2019 at 11:08 pm
Commented on: 190503

21 75# Floor press

15 pullups kipping

400 m run

time 22:12

Comment URL copied!
Jake Piispanen
May 3rd, 2019 at 10:29 pm
Commented on: 190503

21:51


115# for rounds 1-3

95# round 4


2nd day back from half marathon training.

Comment URL copied!
Shane Azizi
May 3rd, 2019 at 10:01 pm
Commented on: 190503

18:45 Rx

Comment URL copied!
Kenny Mata
May 3rd, 2019 at 9:46 pm
Commented on: 190503

19:29 (regular pull-ups, not kipping)

Comment URL copied!
Gordon Lee
May 3rd, 2019 at 9:38 pm
Commented on: 190503

4 rounds

21x 135lbs bench

15 pull ups

Row 500m

28:28

Comment URL copied!
Brandon Collins
May 3rd, 2019 at 9:26 pm
Commented on: 190503

20:18

Scaled 95lbs

Comment URL copied!
Fernanda Magana
May 3rd, 2019 at 8:51 pm
Commented on: 190503

20:43,RX

Comment URL copied!
Jeanette Haas
May 3rd, 2019 at 8:22 pm
Commented on: 190503

Assuming it was intentional, I appreciate the small but powerful detail to have the women's weight first -- seems we are so used to seeing everything male first, female second and it's about time that changes- THANK YOU

Comment URL copied!
Nicole Deaver
May 3rd, 2019 at 7:51 pm
Commented on: 190503

19:28

Scaled bench press to 65#.

Comment URL copied!
Dave Westerman
May 3rd, 2019 at 7:42 pm
Commented on: 190503

18:03 RX

M/34/6'3"/225

Comment URL copied!
Paul Snell
May 3rd, 2019 at 7:39 pm
Commented on: 190503

14:55 rx

Comment URL copied!
Fl oR
May 3rd, 2019 at 7:15 pm
Commented on: 190503

Did a modified "the 7" today

7 rds of 7 reps each

- 245 lbs back squats

- strict pull-ups

- burpees

- 285 lbs deadlifts

- 30'in box jumps

- dips

- 155 lbs cleans

》41 min《

Happy with the result although pace felt slow ...

Comment URL copied!
Randy Long
May 3rd, 2019 at 6:57 pm
Commented on: 190503

20:42

115lb bench press. Otherwise Rx.

Was cruising until 4th round of bench press. Hit an absolute wall there. Think the last round of bench took at least 3 or 4 minutes. Had to roll the bar off my chest twice when I gave out unexpectedly. Good workout.

Comment URL copied!
Matthew Aukstikalnes
May 3rd, 2019 at 6:56 pm
Commented on: 190503

20:46, RX.

Comment URL copied!
Jordan Hawkins
May 3rd, 2019 at 6:55 pm
Commented on: 190503

22:09

That hurt in a good way

Comment URL copied!
Tom Perry
May 3rd, 2019 at 6:33 pm
Commented on: 190503

57 / 168

replaced shoulder and hip so hand release push-ups and 500m row as subs

16:14

Comment URL copied!
Brianna Sweet
May 3rd, 2019 at 6:20 pm
Commented on: 190503

19:40

BP @ 55lbs (all sets unbroken)

Pull-ups- subbed a hollow position straight arm lat pull with a PVC and a band I learned at CF Gymnastics course.


Lots of scaling due to an unhealthy right shoulder, but still had lots of fun.

Comment URL copied!
Josh Nelson
May 3rd, 2019 at 6:07 pm
Commented on: 190503

17:51. 95lb bench all else rxd

Comment URL copied!
John Clarke
May 3rd, 2019 at 5:48 pm
Commented on: 190503

4 rounds Globo Mod:


21 Hand release pushups

15 pullups

500m row


16:03

Comment URL copied!
Lucas Allan
May 3rd, 2019 at 5:47 pm
Commented on: 190503

43/6’3”/200

13:16 rx

Comment URL copied!
Lucas Allan
May 3rd, 2019 at 8:36 pm

Realized 135 is rx. I did 95.

Comment URL copied!
John DIFABIO
May 3rd, 2019 at 5:39 pm
Commented on: 190503

23:43 95lb bench

Comment URL copied!
Kristian Olsen
May 3rd, 2019 at 5:19 pm
Commented on: 190503

47 year old trying to get back into shape. Been running for 3 years. Ultra distances. Now want to build strength with the endurance. Let’s just say my strength struggles.


Live in a small town with no CrossFit. So thanks for posting the WOD’s


95lbs on bench

Band assisted pull ups

7:30 mile

4 rounds in 28:23

Comment URL copied!
Philip Uemura
May 3rd, 2019 at 4:44 pm
Commented on: 190503

Used 115lbs and did three rounds as I ran out of time, 18:25.

Comment URL copied!
Hendrik Bünzen
May 3rd, 2019 at 3:30 pm
Commented on: 190503

22:36 rx’d

Comment URL copied!
Jake Hutchins
May 3rd, 2019 at 1:55 pm
Commented on: 190503

22:52 Rx’d but substitute run for 500m row


28/M/205

Comment URL copied!
Jim Rix
May 3rd, 2019 at 1:43 pm
Commented on: 190503

Scaled to 95# and ring rows, body parallel to the ground.

23:26

All bench press unbroken.

Comment URL copied!
Gary Waters
May 3rd, 2019 at 1:27 pm
Commented on: 190503

M/28/5'6''/157


23:10

95 lb bench

strict pull-ups

500m row

Comment URL copied!
Albert Kombe
May 3rd, 2019 at 1:16 pm
Commented on: 190503

43:04 Rx on Treadmill Speed 6.0

Comment URL copied!
Albert Kombe
May 3rd, 2019 at 1:17 pm

Should've scaled the Bench Press lol

Comment URL copied!
Chris Bevan
May 3rd, 2019 at 1:04 pm
Commented on: 190503

16:47 Rx


Bench: 8,7,6 (from second round)

Pulls: 10,5 (from second round) - Door pull up bar

400m (treadmill, 1.0 inc, 13kmh)


42 M 5'7" 66kgs

Comment URL copied!
John Rossetti
May 3rd, 2019 at 12:50 pm
Commented on: 190503

54 YOM 5’6” 215


4 Rounds for Time

Bench

135X21

15 Chins

400 meter Run (5 Laps around basketball


40:21


Rxd untill last set. Lost my bench so I did a super set between 50lb DB Bench and Chins.


Over estimated my strength on bench multiple sets to complete really slowed me down


Exes

Comment URL copied!
Eric Armstrong
May 3rd, 2019 at 12:35 pm
Commented on: 190503

Newby again. 28.20


Bench was fine

Pull ups are evil

400s killed me but I ran them


260/49.

Comment URL copied!
Mike Andridge
May 3rd, 2019 at 2:14 pm

Good work Eric!

Comment URL copied!
Thomas Wade
May 3rd, 2019 at 12:33 pm
Commented on: 190503

95lbs on bench presses 15:54

Comment URL copied!
Fabio Martins
May 3rd, 2019 at 12:08 pm
Commented on: The Bench Press

adapted?

Comment URL copied!
Fabio Martins
May 3rd, 2019 at 12:09 pm


Comment URL copied!
Fabio Martins
May 3rd, 2019 at 12:09 pm

for home!

Comment URL copied!
Martin Loftus
May 3rd, 2019 at 4:21 pm

Assuming equipment is an issue I would sub/scale to dumbbell bench press. I have used plyo box as bench. Not ideal but better than floor for me. You can probably use kbells instead of db's too. If that fails go to pushups. If you can't weight them, try clapping push ups for extra intensity.

Comment URL copied!
Gavin Carruth
May 3rd, 2019 at 11:17 am
Commented on: 190503

21:20. Rx Door pull up bar so not much kipping.


M/6-3/218lbs

Comment URL copied!
Mike Andridge
May 3rd, 2019 at 10:52 am
Commented on: 190503

Modified to

4 rnds

w/ 20# 5.11 vest

10 BP @ 160

10 mostly strict pull ups on fat bar

400m run (jog really)

24:11

m/49/175

Comment URL copied!
Mike Andridge
May 3rd, 2019 at 2:21 pm

Anyone check out the AGOQ wod's yet? They look awesome.

Comment URL copied!
Sebastien Fitzpatrick
May 3rd, 2019 at 10:38 am
Commented on: 190503

24:04 Rx

Comment URL copied!
Viktor Wachtler
May 3rd, 2019 at 10:10 am
Commented on: 190503

21:17 RX

benches broken into 3 sets

Pull-ups unbroken

M 42/1.78m/77kg

Comment URL copied!
David Williams
May 3rd, 2019 at 5:38 am
Commented on: 190503

13:30 RX breezed on the bench, sets of8/7 on pull-ups and avg. 2 min on the 400s

45/5’11/203


Back in China for a spell after 2 months at CrossFit Dtlb in Long Beach

Comment URL copied!
Chris Bevan
May 3rd, 2019 at 1:09 pm

Killed it David

Comment URL copied!
Jim Rix
May 3rd, 2019 at 1:44 pm

Super fast, David.

Comment URL copied!
Kyungtaek Kang
May 3rd, 2019 at 3:43 am
Commented on: 190503

안양공식인증지부 크로스핏힘

45세 180cm 90kg

경택 16'11", 재빈 21'11"

Comment URL copied!
Bruce Becker
May 3rd, 2019 at 2:31 am
Commented on: 190503

For clarification, that first symbol means female and the second means male . My way of remembering is first symbol is like a hand mirror usually used by female

Comment URL copied!
Jonathan Mitchell
May 7th, 2019 at 9:23 pm

And second symbol is like a shield and spear poking out the top

Comment URL copied!
Juan Acevedo
May 3rd, 2019 at 2:00 am
Commented on: 190503

INTENDED STIMULUS



This workout screams fun. If you choose the right weight on the bench, you can get a full-on-BRO-arm-and-chest pump. Pull ups are not strict today so we get to play and show our gymnastics skills. And we close each round with short runs to get our heart rate up and find that do-I-really-like-this-shit? feeling that all of us crossfitters love. This will be epic. However we can easily miss all that fun if we go too heavy on the bench or have too many reps on the pull ups. This should be a medium effort in which we are not taking more than one or at most two *FAST* breaks in the arms movements in each round. The best is if you keep it to one, that way we can really find the intensity today.

Athletes developing strength for pull ups can work on kip swings and add chest to bar rack pull ups.



OPTION 1

4 rounds for time of:

21 bench presses

12 pull-ups

400-m run

♀ 75 lb. ♂‚ 115 lb.



OPTION 2

4 rounds for time of:

21 bench presses

7 Kip Swings

7 Chest to Bar Rack Pull Ups

400-m run

♀ 55 lb. ♂‚ 75 lb.


Comment URL copied!
Eric O'Connor
May 3rd, 2019 at 1:28 am
Commented on: 190503

This looks like a fun one. Here are some thoughts:

Bench Press: I consider the loading to be relatively light and the volume to be fairly high today. I will likely reduce load and/or reps if the athlete will need to take more than 1 very quick break on the first round. The goal is to not take more than 2 short breaks on any given round.


Pull-ups: Being that there is no designation of “strict”, I will allow gymnastics style kipping pull-ups today. I consider 60 reps to be a moderate amount of kipping pull-ups and very achievable when arranged in this fashion. For athletes that need more than 3 sets to complete a round of pull-ups, I will likely have them reduce the reps per round. For athletes that cannot currently perform pull-ups, I will have them modify the movement to a jumping pull-up. This movement modification adds variance to previously recommended modifications and also allows power output to stay relatively high.


Run: I will have nearly everyone complete the entire run distance today. If the overall volume is too stressful for an athletes’ current capacity, I will reduce the distance as needed.


Below are two examples of how you might scale this workout.:

Intermediates

4 rounds for time of:

21 Bench press (Reduce load to achieve no more than 2 short breaks on any round)

10 Pull-ups (Complete 15 reps if capable in less than 3 sets on every round)

Run 400 meters


Beginners

4 rounds for time of:

15 Bench press (Reduced reps to keep volume in check. Reduce the load to complete 15 reps in no more than 2 sets)

10-15 Jumping pull-ups (Reps are based on the capacity of the athlete)

Run/walk 200-400 meters (Distance is based on the capacity of the athlete)

Comment URL copied!
Anton Gross
May 7th, 2019 at 3:22 am

Eric I read this one and my only thought was that for me (I weigh around 135) the weight might be difficult for that many reps, so I lowered it to 125 and basically wanted to limit my rest and keep moving. I did break up all Bench sets to 3 sets but not going to near failure. All pull-ups were unbroken and pretty decent runs. The I door track is 100m so lots of banking but still felt the 400s. Basically I would walk/ jog back to the bench and then try to not rest and bang out 7-10 reps. No bouncing but quick real for sure.

Bench was hardest part for me. Other than 125 lbs as Rx. Completed in about 19 minutes.

Good quick fun WOD. I never bench and i’ve Added 50 pushups every day for the month so a good workout for me. If I benched a little more frequently I do think that would have made a huge time difference but i’m Fine with it.

Comment URL copied!
Chris Sinagoga
May 3rd, 2019 at 12:29 am
Commented on: 190503

Champions Club Scaling Notes


RANT:

I definitely see this as Just A Workout, although hitting the 400s hard could make this one pretty nasty, as with any fast-paced 400m workout. The thing I notice is pull-ups don’t say “strict,” which I had to double-check. Still try to keep tight and I like to use reverse grip to make sure our shoulder stays in good external rotation.


I SHOULD TRY THIS RX’D IF: I’m somewhere in the ballpark of being able to do benches and pull-ups in 2-3 sets.


ORGANIC SCALES:

Strength — add weight and lower reps on bench, make pull-ups strict, sprint run, and rest between rounds. Maybe even lower run and add rounds.

Stamina — keep rounds the same and add reps/distance

Endurance — break up pull-ups and bench press however strategized within each round

Flexibility — chest-to-bar on pull-ups and let yourself hang for a bit on the bottom to stretch out


NEUROLOGICAL SCALES:

Coordination — look up the Change of Support Pose drill and do that for 15 seconds before every run. Also try to let go of the bar on each pull-up at the top

Accuracy — chin over without breaking neck position and bar touches chest on bench press

Agility — either concentrate on cadence for the run, or make it a change of direction of sorts

Balance — ring push-ups sub for bench, or dumbbell bench press.


GROUP VERSION:

We’ll sub floor press for bench press with a mixture of dumbbells and bars, and the range of motion will be disregarded as long as they can keep a consistent kipping rhythm.


WARMUP:

Jump rope — always and good practice for running cadence

Handstand — overhead prep

Hollow rock — good midline prep for running

Pistol — foot/arch prep for running

GHD sit-up — when’s the last time these came up?


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Could be real bad if you sprint the 400s, but you probably won’t. Arms might fall off though.

Comment URL copied!
Chris Meldrum
May 3rd, 2019 at 1:57 pm

light weight and high reps - looks nasty

Comment URL copied!
Steven Thunander
May 3rd, 2019 at 12:14 am
Commented on: 190503

Globo scale: if you can't run, do assault bike cals (25/20), or row 500m per each round of running. If using a treadmill, use a slight incline.


If you are without a barbell today use 35/50lb dbs for the bench presses. If without a pullup bar do moderate lat pulldowns or 15 upright rows with the dumbbells same weight as the bench press.

Comment URL copied!
Troy Ellis
May 3rd, 2019 at 3:29 am

Would you be able to modify theses workouts for me? I'm deployed overseas and the gyms here are not ment for CrossFit Styled workouts and more for the pre workout snorting grunts that don't know what leg day is.

Comment URL copied!