CrossFit | 190507
Tuesday

190507

Workout of the Day

48

100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible. Count rope progress from where your hands begin to where your hands end on each climb.

Post number of sets for each to comments.

Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome

3

This 2016 trial by Robert Lustig et al. was designed to isolate the specific effects of a reduction in dietary fructose on various markers of metabolic health. Prior to this research, evidence investigating the metabolic impact of sugar consumption was confounded by multiple factors, including the unreliability of dietary recall, giving subjects unrealistic doses of fructose, subject weight gain or weight loss, and caloric intake changes. This trial, focused specifically on dietary sugar reduction, indicated a decrease in hyperinsulinemia, an increase in peripheral lipolysis and fatty acid oxidation, and possibly improved liver health as a result of dietary sugar restriction alone.

Read MoreIsocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome

Comments on 190507

53 Comments

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normand patricia
October 16th, 2020 at 11:06 am
Commented on: 190507

My Name is Normand Patricia Here to testify to the Good work of  Doctor zuku, Thanks to doctor Zuku Herbal and spiritual Home in Kenya  for helping me Get my Life back From the Generational Spell that has been in my family at last am free and happy again, Looking for a permanent and secure herbal cure to permanently remove herpes HSV totally from the body  and getting a better life back out from all kinds of spell that has been troubling you and your family or at work ,Get your Husband back,promotion problem at work or anything standing on your way having a brighter future or better life oh this Man is sent from God and all kinds of sexually transmitted diseases, look no more contact doctor zuku for a permanent and lasting solution to totally clear your system and get restored back.

Contact Email :doctorzuku@gmail.com

Phone: (608) 999-6270

Whatsapp Number: 608-359-4102

Contact doctor Zuku home he is a traditional specialist,He has helped many people to get cure from various diseases through the help of the powerful herb. 

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normand patricia
October 16th, 2020 at 11:05 am
Commented on: 190507

My Name is Normand Patricia Here to testify to the Good work of  Doctor zuku, Thanks to doctor Zuku Herbal and spiritual Home in Kenya  for helping me Get my Life back From the Generational Spell that has been in my family at last am free and happy again, Looking for a permanent and secure herbal cure to permanently remove herpes HSV totally from the body  and getting a better life back out from all kinds of spell that has been troubling you and your family or at work ,Get your Husband back,promotion problem at work or anything standing on your way having a brighter future or better life oh this Man is sent from God and all kinds of sexually transmitted diseases, look no more contact doctor zuku for a permanent and lasting solution to totally clear your system and get restored back.

Contact Email :doctorzuku@gmail.com

Phone: (608) 999-6270

Whatsapp Number: 608-359-4102

Contact doctor Zuku home he is a traditional specialist,He has helped many people to get cure from various diseases through the help of the powerful herb. 

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normand patricia
October 16th, 2020 at 11:04 am
Commented on: 190507

My Name is Normand Patricia Here to testify to the Good work of  Doctor zuku, Thanks to doctor Zuku Herbal and spiritual Home in Kenya  for helping me Get my Life back From the Generational Spell that has been in my family at last am free and happy again, Looking for a permanent and secure herbal cure to permanently remove herpes HSV totally from the body  and getting a better life back out from all kinds of spell that has been troubling you and your family or at work ,Get your Husband back,promotion problem at work or anything standing on your way having a brighter future or better life oh this Man is sent from God and all kinds of sexually transmitted diseases, look no more contact doctor zuku for a permanent and lasting solution to totally clear your system and get restored back.

Contact Email :doctorzuku@gmail.com

Phone: (608) 999-6270

Whatsapp Number: 608-359-4102

Contact doctor Zuku home he is a traditional specialist,He has helped many people to get cure from various diseases through the help of the powerful herb. 

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Matthieu Dubreucq
January 25th, 2020 at 11:53 am
Commented on: Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome

I am also really surprised that only 9 days has this much effects. The body is an extraordinary resilient machine! Give it what it needs and it will function really well.

That makes me wonder how long does it take to completely derailed this? What is the impact of one big "cheat meal" full of sugar on a healthy person?

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Matthieu Dubreucq
January 25th, 2020 at 11:47 am
Commented on: Khan Academy

We could use an analogie to the modern science and say that a lot of studies now days are Straw man Studies. Where the conclusion as nothing to do with the actual data.

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Manchild Manchild
July 20th, 2019 at 9:04 pm
Commented on: 190507

EMOM, and subbed strict pull-ups & 1 minute of L-sit


9 + 5 = 14 rounds

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Kury Akin
June 15th, 2019 at 4:34 pm
Commented on: 190507

16 mins. Subbed rounds of 20 second L sits followed by 10 rope climb grip pull ups alternating to hand every round until I'd accumulated 2 minutes of L sits and 50 pull ups.

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John Campion
May 31st, 2019 at 7:01 pm
Commented on: 190507

did 50 legless towel pullups for time


7:12

16 sets


6 sets for the l-sits with 30 sec rest in between sets

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Jeff Chalfant
May 29th, 2019 at 2:14 am
Commented on: 190507

32’,24’,16’,16’,13’ all in 8’ increments from seated. 4-5m rests between sets. L-sits: :20-:20-:18-:16-:16-:15-:15. 3-4m rests between... Not a strong day! Partied too hard this weekend. 40/190/5’9”

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Jeff Chalfant
May 29th, 2019 at 2:14 am

L-sits from floor.

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Morgan Greene
May 18th, 2019 at 10:45 am
Commented on: 190507

7 sets for rope climbs, 4 sets for L-sit

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Albert Kombe
May 16th, 2019 at 9:37 pm
Commented on: 190507

50 Strict L-sit Pull-ups: 8 sets

2min L-sit: 5 sets

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Angela Gabrielle
May 13th, 2019 at 10:01 am
Commented on: 190507

Why are everyone looking for ways online to get help solving their pregnancy problems when most of every native American is talking online about the help of Prophet Abulele. I checked him out when my husband who could not get me pregnant for over 9 years of marriage as a result of low sperm count became fertile and now, I am 5 months pregnant and it is this man known as Prophet Abulele who helped my husband's problem. My name is Angela Gabrielle from Colorado, USA. I would advise anyone and everyone who needs the help of any spell caster in getting their ex back or trying to conceive to meet this Prophet Abulele at his mail or email at (prophetabulelehealingtemple@gmail.com) for He is Reliable and true. I and my husband have gone to different hospitals having the thinking that I was at fault for not getting pregnant. But at the Federal hospital, they examined him too and his sperm count was low and unable to get a woman pregnant as a result of male infertility. It was then I sort out for the help of spell casters in getting pregnant and I contacted Prophet Abulele and he solved my problem once and for all. Immediately I paid for the items he said he would use; I became pregnant after sleeping with my husband. It is very real to be helped by a spell caster in fertility and conception. After 9 years of waiting, I am finally going to have my baby with me. Email prophetabulelehealingtemple@gmail.com and WhatsApp number +2349022406159. to save your marriage and be a happy family

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Angela Gabrielle
May 13th, 2019 at 9:58 am
Commented on: 190507

Why are everyone looking for ways online to get help solving their pregnancy problems when most of every native American is talking online about the help of Prophet Abulele. I checked him out when my husband who could not get me pregnant for over 9 years of marriage as a result of low sperm count became fertile and now, I am 5 months pregnant and it is this man known as Prophet Abulele who helped my husband's problem. My name is Angela Gabrielle from Colorado, USA. I would advise anyone and everyone who needs the help of any spell caster in getting their ex back or trying to conceive to meet this Prophet Abulele at his mail or email at (prophetabulelehealingtemple@gmail.com) for He is Reliable and true. I and my husband have gone to different hospitals having the thinking that I was at fault for not getting pregnant. But at the Federal hospital, they examined him too and his sperm count was low and unable to get a woman pregnant as a result of male infertility. It was then I sort out for the help of spell casters in getting pregnant and I contacted Prophet Abulele and he solved my problem once and for all. Immediately I paid for the items he said he would use; I became pregnant after sleeping with my husband. It is very real to be helped by a spell caster in fertility and conception. After 9 years of waiting, I am finally going to have my baby with me. Email prophetabulelehealingtemple@gmail.com and WhatsApp number +2349022406159. to save your marriage and be a happy family

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Richard Foster
May 12th, 2019 at 5:17 pm
Commented on: 190507

Scaled

Floor to standing rope pull/climb on pull-up bar

4rnds of 5


Lsit

4 rnds of 30 sec every 90 secs

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Cy Azizi
May 9th, 2019 at 9:00 pm
Commented on: 190507

Rope climb: 24,48,64,76,88,100.6sets

Lsit: 4sets

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Brian Rosenbaum
May 9th, 2019 at 2:13 pm
Commented on: 190507

M/57/6'2/178

modified due to equipment...

Rope - VMX rope machine on max setting (7), 4 sets of 50 ft. in sitting position, (2 min 10 sec total elapsed time).

Then 20 towel pull ups with one hand over hand reach each rep, 5 sets of 4

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Jesse Montagnino
May 9th, 2019 at 7:23 am
Commented on: 190507

20 towel pull ups (hand skin tearing)

30 l sit pull ups

10 sets


10 min emom

12 second l sit

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Coastie Nick
May 8th, 2019 at 6:46 pm
Commented on: 190507

Rope climbs: 5 sets using 10’ rope as follows: 30’-20’-20’-16’-14’


L-sit: Hanging from rings: 6 sets, 20 sec each

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Lucas Allan
May 8th, 2019 at 6:14 pm
Commented on: 190507

43/6'3"/200

10 sets of 10 feet legless rope climbs from seated position (took about 12 minutes)

10 sets of l sits on paralletes to accumulate 2 mins (took about 8 minutes)

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Jon Wilson
May 8th, 2019 at 6:06 pm
Commented on: 190507

50 ft

10 sets


lsits

6 sets

20

20

15

20

15

15

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Geoffroy Castelnau
May 8th, 2019 at 5:10 pm
Commented on: 190507

23 sets / 6 sets

Scaled to 50 Knee raise chin up / 6 mins EMOM 20secs-40secs

M / 40y / 176cm / 74kg

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Michael Bishop
May 8th, 2019 at 10:56 am
Commented on: Khan Academy

I love that style of presenting, I want to use it for my product demos...

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Claire Fiddian-Green
May 8th, 2019 at 10:47 am
Commented on: 190507

4 leg-assisted rope climbs 12 feet.

6 lay to stand rope climbs.

40 strict pull-ups work, alternating every 10 reps: band-assisted, pull-up negatives.

L-sits: alternating one leg extended for 10 second hold. Total sets: 12. Leg wasn’t straight but I worked on it until my quads quaked.

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Js Smith
May 8th, 2019 at 3:29 am
Commented on: 190507

Sub/scaled to

13 lay to stand rope climbs

10, 10 sec Hanging knee raises

2 min L-sit progression practice, one heel on floor

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Shane Azizi
May 8th, 2019 at 12:51 am
Commented on: 190507

Rope climbs: 10

L-Sits: :40, :40, :37, :03 RX

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Jeffrey Howard
May 8th, 2019 at 12:18 am
Commented on: 190507

80-ft of 20 4-ft ascents on a 7-ft rope from seated, which put my hands at 3-ft up in 15:55.


Accumulated 1:00 of L-sit (breaks every 3-5s) and 1:00 of Tucked L-sit (breaks every 10-15s) in 6:16.

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Michael Bishop
May 7th, 2019 at 11:53 pm
Commented on: 190507

8 climbs


1 minute of sitting tucks, 6 or 7 sets to complete


I liked it

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Stacey Carpenter
May 7th, 2019 at 10:37 pm
Commented on: 190507

changed WOD to

10rds

1 rope climbs use feet

10 Vups

right wrist pain

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Victor Farrar
May 7th, 2019 at 9:59 pm
Commented on: 190507

M/32/180/6'1"


No rope, substituted 100ft rope ascent with 50 towel pull-ups

8.33 sets

6 sets to complete L-sit

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Mike Andridge
May 7th, 2019 at 9:28 pm
Commented on: 190507

AGOQ

3 rnds

15 dl @ 185

35 ohs @ 65

90 du

scaled to master's 55 plus

24:41

m/49/175

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Alex Pham
May 7th, 2019 at 9:08 pm
Commented on: 190507

14 sets, 8 sets

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Troy Work
May 7th, 2019 at 8:51 pm
Commented on: 190507

50 chin-ups 10 sets

L-sit/ hanging knee raise; tabata style 6 rounds. Mostly knee raise. Grip gone

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Katina Thornton
May 7th, 2019 at 8:45 pm
Commented on: Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome

I am interested in the reduction in AST and ALT after only 9 days. Imagine what might happen in a month or even a year? This would have a tremendous impact on NAFLD.

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Victor Morris
May 7th, 2019 at 8:42 pm
Commented on: 190507

Rope Climb

10 sets of 10’ starting seated


L-sit

6 sets of 20” from the floor

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Dezert Sky Kiddoo
May 7th, 2019 at 7:48 pm
Commented on: 190507

UNR Class 21-15-9

Snatches #65

Bar facing burpees

Time = 6:05

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Michael Arko
May 7th, 2019 at 7:09 pm
Commented on: 190507

Subbed 50 L pull-ups for 100' of rope climbing


8 sets of L pull-ups

6 sets of L sits


Last round of L sits was more like a "banana" sit. Wow that's tiring on the quads.

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Nicole Deaver
May 7th, 2019 at 6:41 pm
Commented on: 190507

50 L-sit rope pull-ups: 10 sets of 5


2 min L-sits: 5 sets.

For something different I alternated between L-sit & knee tuck during each set holding 10secs each without dropping feet.

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John Clarke
May 7th, 2019 at 4:48 pm
Commented on: 190507

60 weighted pullups w 15lb dumbbell


Did 10 sets of 6. Started Tabata style - fell apart after 4th round


Grip is smoked from these 3 days

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Randy Long
May 7th, 2019 at 4:23 pm
Commented on: 190507

No rope in the garage. Attached grandfather clock grips next to each other on pull-up bar. 7 sets to 50 reps.


L-sit on rings. 5 sets.

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Sebastien Fitzpatrick
May 7th, 2019 at 2:54 pm
Commented on: 190507

Legless rope climbs: 8 sets

11 - 19 - 20 - 12 - 12 - 11 - 15ft


Done on 15ft rope; made a 4ft mark and a 6ft mark, first ascent started seated then would descend legless to the 6ft mark and go back up for 20 total ascent; only counted consecutive sets if the decent was also legless and my feet never touched the ground.


L-sit: 8 sets

15sec each from low parrallettes.

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John Rossetti
May 7th, 2019 at 2:52 pm
Commented on: 190507

54 YOM 5’6” 217


Scaled


100 towl Chins. Many jumping chins. 9:50


2:00 min L-Hang

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Viktor Wachtler
May 7th, 2019 at 2:07 pm
Commented on: 190507

Subbed, 60 strict pull-ups on rings. 7 sets: 13-9-8-7-8-8-7.

Scaled 4x30" tuck holds on rings.

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Eric Armstrong
May 7th, 2019 at 1:04 pm
Commented on: 190507

Newby update - no rope so did 50 pull ups with a towel. 5 sets of 10. Grip strength is low. Lsits for two minutes. 4 sets. Another one of those "sounds easy but is not"


260 - 6'4"

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Stacey Thompkins
May 7th, 2019 at 9:37 am
Commented on: 190507

M/44/6'2"/185#


Credit to @sherwood215 for this little gem

4 RFT

50 DU's

20 GHD's

20 ALT DB snatch 50#

12:41

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Shakha Gillin
May 7th, 2019 at 4:54 am
Commented on: Isocaloric fructose restriction and metabolic improvement in children with obesity and metabolic syndrome

This study supports the negative impact of added sugar, specifically fructose, independent of calories and weight. It’s impressive that only 9 days of dietary changes results in metabolic improvement. Quite sad that everyday I see so many kids drinking sugar sweetened beverages. We need to stop poisoning our youth.

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Kyungtaek Kang
May 7th, 2019 at 3:55 am
Commented on: 190507

안양공식인증지부 크로스핏힘

Legless rope 21 set (3m 2m 3m 2m 2m 2m 2m 1m -> 1m)

L-sit 4 set (35s 30s 35s 30s)

강경택 45세 180cm 90kg

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Kyungtaek Kang
May 7th, 2019 at 4:10 am

경택 재빈 우정 준엽

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Juan Acevedo
May 7th, 2019 at 2:49 am
Commented on: 190507

Intended Stimulus



This will be a good learning day. We know what AMRAP, EMOM and For Time means. We know how to approach those, we know what each of those protocols demands, and we know when we have done it right. Now, with AFSAP we are not training/testing our work capacity directly, we are training/testing our stamina. That will be new for many, and unusual for most. Remember that CrossFit starts with C, for constantly varied. Now, there is no wrong approach or strategy here, as long as you go in trying to learn about your own capability. Play with your approach and see where you get. If you have a very clear idea of your own capacity then a fixe structure is the way to go, if not then have a flexible approach. Ideas on how to scale the movements to follow.



Options for Legless Rope Ascent



75 ft. of banded legless rope ascent in AFSAP



or



100 ft. of leg-assisted rope ascents in AFSAP

*Make sure that you are getting 2 or more ascents each time you are climbing. This means you climb the rope once, descend, then without putting your feet on the floor, climb back up.



or



100 ft. of rope up and downs in AFSAP

*Rope is on a pull up bar. Feet are always on the ground. Keep your body long, hips and knees extended at all times. From seating pull yourself up to standing. Prevent using your hip extension as aid (kipping). Make sure that you are getting 2 or more ascents each time you are pulling. This means you pull, descend, then without putting your butt or legs on the floor, pull yourself back up.



Options for L-Sit

Whether you are doing tuck holds, toe assisted tuck holds, L-Sit with a slight bend in the knees, or full L-sits, here are two protocols that can serve as ideas. Your options are endless.



EMOM for 8

15 second Hold



E2MOM for 6

20 second Hold



E3MOM for 4

30 second Hold



Again, no structure needed. These are just ideas. You might find that after a set of 20 seconds it is impossible for you to hold another set of 20. Great! That is a finding, and a learning. Keep your mind open and have fun!

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Chris Sinagoga
May 7th, 2019 at 1:15 am
Commented on: 190507

Champions Club Scaling Notes


RANT:

These As Few Sets As Possible workouts make me think about the balance between resting to get a good score and still trying to preserve some intensity. I could take 5 minutes in between attempts and get a better AFSAP score, but I think that would be taking advantage of the wording. I would think of them in terms of “How little rest can you take to perform in ‘x’ number of sets?” Approaching it this way is more transferable to a regular workout because it gives us experience on which movements we need to rest more (HSPU, Muscle-ups, rope climb, etc.) and which ones we can get away with taking short rests.


I SHOULD TRY THIS RX’D IF: I have the physical ability to do both movements prescribed for that number in less than, say, 15 minutes or so?


ORGANIC SCALES:

Strength — take your rests between sets so you can really perform max holds

Stamina — add time and feet

Endurance — switch back and forth between movements

Flexibility — make sure to keep knees locked out on L-sits


NEUROLOGICAL SCALES:

Coordination — kip on the rope climbs and feel the hands unweight

Accuracy — be picky about your heel kissing the floor or whatever marker you are using for L-sits

Agility — use the workout as a warm-up and practice a sport-specific skill

Balance — l-sit on rings


GROUP VERSION: a team workout with running, L-sits, and legless rope climbs. One partner runs while the other practices the L-sit or handstand. Go for 20 minutes. It’s a boring format because we use it a lot, but it has been really effective so far.


WARMUP:

Jump rope — always

Pistol — usually something that can never get too much work

Handstand — spend some time over head

Hip extension — working on hip hinge with neutral spine

[insert thing you suck at]



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Arms and legs will be fried, but not heavy lifting or a ton of range of motion. Lots of holding still. Sounds like a great 3rd day of the workout cycle to me!

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Eric O'Connor
May 7th, 2019 at 1:01 am
Commented on: 190507

Wow, the rope climb section is very interesting and will really challenge your strength and muscular endurance with this movement. For stronger athletes, consider using a 20’ rope and start the movement seated to maximize the distance of each climb. If an athlete is capable of ascending higher than the rope height, I will allow 1 “set” to be completed as follows: legless ascent, descend using the legs, quickly tap feet or hips to the ground, and perform another ascent.

Scaling thoughts

Legless Rope Ascents: For athletes that cannot ascend consistently/safely, for 10 foot sections, I will likely reduce the distance to ascend or modify the movement. My first option, for scaling, will be to have athletes perform a set height to ascend in a legless fashion before completing the remaining distance utilizing the legs. For example, an athlete can climb 30 feet legless and 70 feet utilizing the legs. For athletes that cannot ascend in a legless fashion, I will allow them to utilize the legs for all 100 feet or modify the workout to 50 feet of ascents using the legs and a designated number of lying pull-to-stands or a hand-over-hand dragging variation using a sled or kettlebell. For athletes that cannot ascend using the legs, I will modify the workout to lying pull-to-stands and/or a hand-over-hand pulling variation. Before the workout, I will need to ensure I check in with all athletes to ensure there is an appropriate modification set for their current capacity.


L-sits: Feel free to check out my post 190502 for possible variations to utilize. For today, I will recommend using the same variation, from 190502, and attempt to complete the 2:00 duration in less sets.

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Steven Thunander
May 7th, 2019 at 12:33 am
Commented on: 190507

Globo scale: 60 L sit pullups or 50 towel pullups AFSAP, L sit 2 minutes AFSAP.


L sits can be done on rings, paralletes, 2 boxes or benches, on the floor, on a chair, or hanging from a pullup bar or rings. If you have the luxury of a rope machine, you can sub that for the rope climb. Finally, you can also sub heavy sled rope pulls and time how long it takes to attain 100ft, note total weight pulled.

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Steven Thunander
May 7th, 2019 at 12:34 am

Towel pullups are strict...

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