CrossFit | 190519
Sunday

190519

Workout of the Day

73

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. | Compare to 190423.

The Hyponatremia of Exercise, Part 10

5

Prof. Tim Noakes shares a telling anecdote that demonstrates how Gatorade and the Gatorade Sports Science Institute (GSSI) sought to promote their commercial interests by mischaracterizing dehydration as a medical disease and propagating a fundamental misunderstanding of the causes of hyponatremia. In 2004, Noakes took a quiz on the GSSI website. The quiz was designed to test scientists’ and medical professionals’ knowledge of the factors that cause hyponatremia. Noakes, a foremost expert in the field, failed the quiz, which he determined was a lesson in indoctrination, not real science. Here, he recounts the experience while analyzing the flaws in each of the quiz’s seven questions.

Read MoreThe Hyponatremia of Exercise, Part 10

Comments on 190519

81 Comments

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Manchild Manchild
August 11th, 2019 at 6:35 pm
Commented on: 190519

5 rounds

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Kury Akin
July 12th, 2019 at 3:51 pm
Commented on: 190519

7R. As strict L as poss, dips a little kippy towards end, pistols alternating. 12r up on last time.

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Dan Kremer
June 19th, 2019 at 5:25 pm
Commented on: 190519

4 rds plus 17

Kipping

Paralettes

Elevated

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Stefan Schuricht
June 19th, 2019 at 10:00 am
Commented on: 190519

rx

10 rounds + 13

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Jeff Chalfant
June 9th, 2019 at 9:00 pm
Commented on: 190519

7 rounds + 13 reps with strict parallel bar dips


Pistols in lifting shoes. L Pull-up unbroken each round. Dips unbroken 4 rounds I think then it got hard quick: 2 sets, 3 sets, 4 sets, then 2’s and 1s at the end.


Last time 5 rounds plus 10 reps rx. I’ll take the increase in rounds and reps over the use of rings today!


40/5’9”/189

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Ruggeri Alves
June 8th, 2019 at 5:05 pm
Commented on: 190519

8 Rounds + 13 reps

253 total reps

Rx

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John Campion
June 3rd, 2019 at 7:58 pm
Commented on: 190519

11+10 (340 reps total) rx

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John Campion
June 3rd, 2019 at 7:59 pm

ring dips strict per the video

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Gregory Morley
May 29th, 2019 at 8:41 pm
Commented on: 190519

Scaled to kipping pull-ups. 11 rounds + 3 pullups.

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Giuseppe Petrillo
May 26th, 2019 at 3:40 pm
Commented on: 190519

14R + 15 reps

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Clint Michael
May 25th, 2019 at 8:59 pm
Commented on: 190519

Exactly 5 rounds

RX’d

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Craig Glendenning
May 25th, 2019 at 6:20 am
Commented on: The Single-Leg Squat

Michele, you rock! You were our flowmaster when I got my L1 back in Monrovia - So grateful to you, Mike and Mo.

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Hendrik Bünzen
May 25th, 2019 at 6:05 am
Commented on: 190519

8+22 rx’d

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Adam King
May 24th, 2019 at 5:03 pm
Commented on: 190519

Completed 2019-05-24

squats to box - 222 - 174 last time.

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John Doody
May 24th, 2019 at 1:06 pm
Commented on: 190519

10 + 5 L-pull-ups Rx’d. Tied April’s reps

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Jon Wilson
May 22nd, 2019 at 10:41 pm
Commented on: 190519

7+4 pull ups

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Fermin Romo
May 21st, 2019 at 10:02 pm
Commented on: 190519

31/5'8"/180, 8rds 13 reps RX ...I'm a day behind on program, trying to catch up on rest day bc i took mine early #lifehappens

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Kyle Buchanan
May 21st, 2019 at 2:55 pm
Commented on: 190519

8+1 rx

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Edwin Johnson
May 21st, 2019 at 1:25 pm
Commented on: 190519

With regular dips, 8 rounds + 5 L-Pull-ups

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Patrick Rose
May 21st, 2019 at 3:58 am
Commented on: 190519

10 Rds + 13 OLS

Rx

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Mike Scott
May 21st, 2019 at 2:31 am
Commented on: 190519

Me (Rx) - Through rd 6 of ring dips + 2 pistols to 20" box; Lucas - through rd 6 of dips (scaled to PU w/ purple band on one knee, jumping negative ring dips & pistols to box); 3 sets of bench press for Lucas up to 75#

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Tim Chapman
May 21st, 2019 at 1:01 am
Commented on: 190519

6 rounds rx

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Melissa Yinger
May 20th, 2019 at 10:36 pm
Commented on: The Hyponatremia of Exercise, Part 10

I'm keeping an eye on a story I saw this morning in the news: 22-year-old Taylor Ceepa collapsed and died this weekend during the Cleveland Marathon. The medical examiner hasn't made an official statement on her cause of death yet. I hope this isn't another example of race organizers and medical professionals failing to heed the warnings and scientific evidence provided by Prof. Noakes for several decades now. I visited the website for the Cleveland Marathon, and it included resources from University Hospitals Sports Medicine with hydration recommendations for before, during, and after the race. The guidelines did not recommend that athletes drink to thirst. They recommended that athletes pre-hydrate 2 hours before and 20 minutes before the race, and that they consume "7 to 10 oz of fluid every 15 to 20 minutes, including sodium." They also noted that "For exercise lasting more than one hour, sports drinks are appropriate." This advice seems inappropriate. I hope it hasn't proved deadly.

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Timothy Noakes
May 25th, 2019 at 7:12 pm

Thanks Melissa. This advice is precisely that which Cynthia Lucero followed when she developed fatal EAHE in the 2002 Boston Marathon. She drank 40 oz of water/Gatorade during the 5 hours that she took to cover 21 miles. I describe this in detail in the opening chapter of my book Waterlogged. The advice here is also to drink 40 oz of fluid every hour. Why do sports medicine physicians still not understand that advising marathoners to drink ahead of thirst will cause deaths for which they should be held accountable? I researched this topic for 30 years and wrote Waterlogged as my attempt to stop these unnecessary deaths. But still 38 years after we described the world's first case, the condition still exists. This is an unacceptable failure of sports medicine education.

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Shane Azizi
May 20th, 2019 at 9:49 pm
Commented on: 190519

6 rounds + 2 pistols Rx (Pr)

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Coastie Nick
May 20th, 2019 at 9:33 pm
Commented on: 190519

13 rds + 5 reps. Beat last time by almost 3 rounds.


Single-Leg Squats to a 17” bench

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Matthew Burritt
May 20th, 2019 at 8:54 pm
Commented on: 190519

M/42/5'4"/148lbs

As Rx'd

15 rounds plus 5L-pullups. Two more rounds than last time

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Lucas Allan
May 20th, 2019 at 7:53 pm
Commented on: 190519

43/6'3"/200

8+10 (strict L chin ups)

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Brian Rosenbaum
May 20th, 2019 at 6:32 pm
Commented on: 190519

M/57/6'2"/177

20 min.butt to 15" platform on single leg squats.


6 rounds + 5+10. (195 reps)


Did 7 complete rounds previously. Was a more strict on movements this time, especially ring dips I believe that accounts for the difference.

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Cy Azizi
May 20th, 2019 at 6:10 pm
Commented on: 190519

5 + 21

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John DIFABIO
May 20th, 2019 at 4:35 pm
Commented on: 190519

8 plus 5 pulls had to sub 20 bench dips no bar in hotel

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Reymond Kiddoo
May 20th, 2019 at 4:27 pm
Commented on: 190519

5 + 5 pull ups (mod)

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Phill Kiddoo
May 20th, 2019 at 4:26 pm
Commented on: 190519

7 rxd

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Antonio Ivanov
May 20th, 2019 at 1:07 pm
Commented on: 190519

6 round 3 squats

5 strict pullups

10 bar dips

15 pistols bamd assisted

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John Rossetti
May 20th, 2019 at 12:34 pm
Commented on: 190519

54 YOM 5’6” 214.5


Scaled


20 min amrap

5 strict L pull ups

10 bar dips assisted -50

15 alt sgl leg sqts band assisted


6 Rounds + 3 pull ups


183 Reps

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Sam Meixell
May 20th, 2019 at 11:51 am
Commented on: 190519

5 rounds + 15 reps in 20 minutes of:

5 pull-ups

10 ring dips, assisted

15 single-leg squats, to 20" box

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Victor Farrar
May 20th, 2019 at 11:42 am
Commented on: 190519

M/32/175/6'1"

7 RDS

"Kipping" L-sit Pullups, 15x Dips (not ring dips)

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Dave DeCoste
May 20th, 2019 at 10:56 am
Commented on: 190519

11 rounds flat.

Compare to 190423:

9 rounds + 5 pull-ups + 9 dips

2.5 lb plate under heels for pistols

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Mike Long
May 20th, 2019 at 1:12 am
Commented on: 190519

I did 4x400m sprint


then


Scaled


6 Rds

5 knees bent pull up

10 Bar dips

15 Trx pistols

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Darren Ward
May 20th, 2019 at 12:31 am
Commented on: 190519

9 rounds 25 reps. Used wall ball for depth on pistols vs a higher stool last time. 44 rep improvement from last time.

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Cliff Hoecker
May 20th, 2019 at 12:29 am
Commented on: 190519

8.23 rds


Sqts to 16” box


M/6/190/51

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Matt Zero
May 20th, 2019 at 12:26 am
Commented on: 190519

5 strict L pull-ups

10 bar dips w/ 30#

15 single-leg squats


14 rounds even

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John Hill
May 19th, 2019 at 11:23 pm
Commented on: 190519

7 rounds 5 L sits.


Scaled:

1) L pull ups my legs were probably slightly less than parallel to the ground

2) My rings dips were 5 rx ring dips followed by 5 bench assisted ring dips. The last few rounds my last five 5 dips were mainly assisted/cheating...

3) I can't really pistol squat yet so I single legged squatted to an 8 inch stack of plates holding a 10 pound plate in front and using my extended leg to assist with balance.

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Elliott Harding
May 19th, 2019 at 9:39 pm
Commented on: 190519

Am I understanding correctly that this is 15 single leg squats per leg?

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Troy Work
May 19th, 2019 at 9:52 pm

No, 15 total alternating legs with each repetition

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Elliott Harding
May 19th, 2019 at 10:09 pm

Thanks Troy, I'll be sure do that next time!


5 rounds


Orange band pullups. Unbroken. Stay. Be sure to focus on blades down and lats out before pull.


Gray band bar dips. Last set broken. Stay.


Alternating pistols to a sit on 20 inch box. 15 reps each leg. Next time, use 19 or 18 inch box and do 15 TOTAL reps alternating between both legs.

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Jacob Cram
May 19th, 2019 at 9:22 pm
Commented on: 190519

8 rd + 8 reps. Single leg squat to 17in bench the rest as rx

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Brian Louchis
May 19th, 2019 at 8:20 pm
Commented on: 190519

8+8 Rx

Strict ring dips

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Marcel Schreiber
May 19th, 2019 at 8:20 pm
Commented on: 190519

7 Runden + 5 L- strikt pull ups

Freue mich schon auf die ní¤chsten Workouts 💪

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Tripp Starling
May 19th, 2019 at 7:31 pm
Commented on: 190519

Compare to:

3 strict L pull-ups (alternated grip)

6 kipping ring dips

9 pistols to a 16" box

14 rounds + 2 reps


Today-14 rounds + 12 reps

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Nicole Deaver
May 19th, 2019 at 7:00 pm
Commented on: 190519

12 Rds + 4 pull-ups


Subbed 20 dips btwn stools- no rings


Compare to: 8 Rds + 5 pull-ups + 6 dips



5Rds

20 Romanian Deadlifts (95#)

10 over bar burpees

10 K2E

11:23

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Jim Rix
May 19th, 2019 at 4:05 pm
Commented on: 190519

5-5-5-5 front squats, bench press

165-175-175-165#

145-145-140-140#

First front squats this year.

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Jim Rix
May 19th, 2019 at 4:07 pm

From yesterday...thanks Nicole and Sebastien.

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Andrea Solberg
May 19th, 2019 at 3:36 pm
Commented on: 190519

Hanstandwalk-challenge(400m)


Score: 8080 (13:28mins and 10attempts)


https://www.youtube.com/watch?v=B7gVuVcOzt0&t=737s

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Sebastien Fitzpatrick
May 19th, 2019 at 5:59 pm

For it to count you have to post it in the comments of the day that workout was announced.

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Gordon Lee
May 19th, 2019 at 3:12 pm
Commented on: 190519

20 min amrap

5 l-sit pull ups

10 dips

15 single leg squats to 18" box

11 rounds +15 reps

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Vincent Dahlqvist
May 19th, 2019 at 2:54 pm
Commented on: 190519

7 rounds + 5 reps + 5 reps

Scaled to tuck pull-ups, pistols with weight plate

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Sebastien Fitzpatrick
May 19th, 2019 at 2:38 pm
Commented on: 190519

8 rds + 20 reps (260 total reps)


65 rep PR


The big difference was how much faster my single-leg squats went this time.

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Stacey Carpenter
May 19th, 2019 at 2:31 pm
Commented on: 190519

in 20mins finished 4 rds of 5 box assisted strict 10 toe assisted Ring dips 15 pistols alternating

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Mike Andridge
May 19th, 2019 at 2:17 pm
Commented on: 190519

20 min amrap

5 strict L pull ups

10 stict ring dips

15 alt sgl leg sqts using 20" box

7 rnd plus 5 strict L pull ups/10 strict ring dips

compare to was 4 rnd plus 5 strict L pull ups/3 strict ring dips

m/49/175

Crazy happy with improvement---

compare to was all single L pull ups, today was all 3 then 2

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Jim Rix
May 19th, 2019 at 7:22 pm

Fantastic improvement in such a short amount of time. All those L-sits are working!

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Mike Andridge
May 20th, 2019 at 12:11 pm

Thanks Jim. SLIPS help.

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Claire Fiddian-Green
May 19th, 2019 at 1:15 pm
Commented on: 190519

Scaled to: 5 band-assisted strict pull-ups + 10-second L-sit hang from bar with both legs extended, 10 band-assisted bar dips, 15 pistols to full depth while holding 4 lb. medicine ball for a counterweight.

5 rounds + 5 pull-ups + 10-second L-sit hang.

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Troy Work
May 19th, 2019 at 12:41 pm
Commented on: 190519

5+7.

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Michael Arko
May 19th, 2019 at 12:10 pm
Commented on: 190519

Scaling

Dips: feet on the floor, knees bent, elevate to fully suspended

Pistols: down to seated on 13" box


Completed 9 rounds + 5 L pull-ups


On both Scaled exercises, my challenge is near the bottom where I have the least strength; upper half is generally smooth and strong. Looking for suggestions/advice on how to improve strength/stability near the bottom of each. Lots of really smart people on this website - ideas?

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Claire Fiddian-Green
May 19th, 2019 at 1:19 pm

Michael, I’ve been doing extra scales practice and that seems to have helped my hip flexor strength. I also do squat stretches every day for hip flexibility. Good luck!

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John McCash
May 19th, 2019 at 11:19 am
Commented on: 190519

15 minutes AMRAP


5 Pull ups (band assisted) + 5 sec L-tuck hold

8 Ring dips (floor assisted)

12 Reverse lunges


9 Rounds completed

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Robin Frei
May 19th, 2019 at 10:00 am
Commented on: 190519

7 Rounds, Bar Dips instead of Ring dips

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Kyungtaek Kang
May 19th, 2019 at 5:55 am
Commented on: 190519

안양공식인증지부 크로스핏힘

11R + 12 reps 강경택 45세/180cm/89.5kg

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Kyungtaek Kang
May 19th, 2019 at 6:30 am

Strict pull-up 으로 했다.

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Juan Acevedo
May 19th, 2019 at 2:57 am
Commented on: 190519

Intended Stimulus



We did this workout for the first time one month ago. As we pointed out that time: this is Cindy's nerdier, more sophisticated, evil cousin. And just like with Cindy we want a hefty number of rounds, think 10+ rounds. That time we were learning it. Today, let's apply what we've learned. Did you overestimate your capacity on a given skill? Then keep the difficulty of that skill and today lower the number of reps. Did you underestimate your capacity? Then increase the number of reps, or push the pace a little today. Could you maintain good form on a given skill? If not, modify the movement today. If yes then find a way to make it even better today or scale it up. Was your mental game off that time? Then define what you need to focus on today to make your performance better. No matter the case apply what you have learned, that is called growing. If you're doing this for the first time check our post for 190423. Options below are modifications of the options we gave on 190423. They are intended as examples on how to improve your scaling from your previous attempt.



LET'S GROW!

.

Option 1 🆙 - Chelsea Version

EMOM for 20*

3 strict L pull-ups

6 ring dips

9 single-leg squats



*If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.



.

Option 2

Complete as many rounds as possible in 16 minutes of:

4 strict banded L pull-ups

8 toenail dips

12 toenail single leg squats

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Eric O'Connor
May 19th, 2019 at 2:08 am
Commented on: The Single-Leg Squat

Well done Michele! Great demo

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Bryan Rosen
May 19th, 2019 at 3:06 am

Pistol queen!

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Eric O'Connor
May 19th, 2019 at 2:05 am
Commented on: 190519

This is a really “gymnasty” combination. The last time this workout was completed, the higher scores were over 10 rounds with a top score being over 13 rounds! When scaling this workout for my athletes, I will attempt to modify to a challenging variation that allows for at least 5 completed rounds. Here are some thoughts:


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 5-7 reps consecutively, I will most likely reduce the reps at some point. Beyond reducing the reps, I may have these athletes modify the movement to tuck L pull-ups or L pull-ups with one leg tucked and the other leg extended. For athletes that cannot perform L pull-ups, they will modify the movement to either band-assisted L pull-ups or a combination of band-assisted strict pull-ups with a 10-second L-hang 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 movement 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 , 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 and I expect many of my athletes to have 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 using a light load as counterbalance. 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.

Here are some sample options:

1) For an athlete that has capacity with the movements, but the volume may be too high to maintain consistency and range of motion:

AMRAP 20 minutes of:

3 strict L pull-ups or 5 tuck L-pull-ups

6 Ring Dips

12 single-leg squats (potentially to a target that allows the athlete to lower the hips below the knee)


2) For an athlete that has experience but lacks capacity with the movements:

AMRAP 20 minutes of:

3-5 band assisted L pull-ups

6-10 band assisted ring dips

10-12 single-leg squats standing on top of a box


3) For athletes that need a more significant movement modifications:

AMRAP 15-20 minutes of:

3-5 strict band-assisted pull-ups + 0:05-0:10 tuck L-hang

5-8 ring dips with feet on floor and in front of the body (utilize a lower body position that allows for reps to be consistent)

12 bulgarian split squats or reverse lunges

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John Hill
May 19th, 2019 at 1:48 am
Commented on: 190519

Does 15 single leg squats mean 15 each leg for a total of 30 per round or is it just 15 total without regard to which leg you use?

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Troy Work
May 19th, 2019 at 1:59 am

15 total. Typically you’ll alternate each leg so you’ll end up with 8 reps on one leg and 7 on the other each round.

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Katina Thornton
May 19th, 2019 at 1:37 am
Commented on: The Hyponatremia of Exercise, Part 10

Why are we so quick to believe that the body does not strive for homeostasis? And why are we so reluctant to believe that "the amount of sodium present in a sports drink such as Gatorade does not produce a greater effect on the blood sodium concentrations during exercise than does drinking just pure water." Drink water according to thirst and no other parameter.

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Timothy Noakes
May 25th, 2019 at 7:13 pm

Thanks Katina. You are perfectly correct. Humans exist because we are design to retain homeostasis regardless of the external stresses.

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Matthieu Dubreucq
January 26th, 2020 at 12:58 pm

Thanks for making it simple to understand. The human body is really good at retaining homeostasis!

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Chris Sinagoga
May 19th, 2019 at 12:17 am
Commented on: 190519

Champions Club Scaling Notes:


Rant:

Workouts like this give us a good opportunity to practice on some skills that we are probably not good at, but we can also be limited by the rep scheme or time frame. It took me a long time to get over this, and I still sometimes limit myself to the exact numbers written out here. But as Coach says, the magic is in the movements. As long as we are practicing some progression of L-pull-ups, ring dips, and pistols and are breathing heavy to some degree, don't worry about the reps!


Check the compare to for last sessions scales.

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Steven Thunander
May 19th, 2019 at 12:11 am
Commented on: 190519

Globo scale: sub weighted bar dips 30/15lb for strict ring dips if you are going Rxed. All else as Rxed or follow scaling in subsequent posts.

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