CrossFit | 190529
Wednesday

190529

Workout of the Day

96

On a continuously running clock, 2 minutes of each for max reps of:

Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

20 minutes of SLIPS practice, before and after.

Post sum of reps to comments.

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Comments on 190529

101 Comments

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Doug Brubacher
March 10th, 2021 at 3:46 am
Commented on: 190529

2 min movement prep

Burpee 21

R-burpee 12

DUs 60

Row 31

Squat 53

Box-j 13

190 reps

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Matthieu Dubreucq
January 29th, 2020 at 12:37 pm
Commented on: The Cervical Vertebrae

I didn't know Atlas was holding the sky and not earth!

Thanks for this detailed yet simple cervical knowledge.

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Manchild Manchild
September 2nd, 2019 at 5:03 pm
Commented on: 190529

subbed BPUs for row and bench jump for box jump, and did SLIPS


141

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Kury Akin
July 25th, 2019 at 3:21 pm
Commented on: 190529

208

23,15,70,35(sdlhp@20k),40,25(wb@9k)

40oC

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Nate Gordon
July 1st, 2019 at 3:42 pm
Commented on: 190529

burpees x 28

rev burpees x 18

DU x 48

row x 36

squats x 64

BJ x 30

=224 reps

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John Campion
June 24th, 2019 at 5:38 pm
Commented on: 190529

Used hands on reverse burpees; I had to use the elliptical as the rower wasn't working; calories on rowers were an approximation


346 reps total

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Dan Kremer
June 22nd, 2019 at 6:31 pm
Commented on: 190529

134 reps

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Jeff Chalfant
June 19th, 2019 at 10:46 pm
Commented on: 190529

25 burpees

22 reverse burpees

54 double unders (really tired, kept missing)

31 calories on 8 damper setting

45 squats

24 30” box jumps

201 total, not a great performance for me.

40/5’9”/188

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Jeff Chalfant
June 19th, 2019 at 10:47 pm

Did slips 20m as warmup and cool down.

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Clarke Read
June 17th, 2019 at 2:27 am
Commented on: Fasting and Cancer: Molecular Mechanisms and Clinical Applications

One area I'm looking forward to seeing additional research is work similar to that of Cantley et al (noted at the end of the article), where dietary interventions are used alongside more traditional therapies (chemo, radiotherapy, etc.) to increase their effectiveness and reduce harm to the patient. It's very possible that even if the impact of diet is not enough to stop or reverse cancer growth by itself, it can "kick out one leg of the stool" (to use a phrase I've heard elsewhere) and significantly enhance the susceptibility of tumor cells to these therapies. Of course, an enormous amount of research will be needed before we understand whether or not that is the case, but if it's done systematically and with the right level of support it should be a relatively simple hypothesis to test.

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Matthieu Dubreucq
January 29th, 2020 at 12:43 pm

Yes. Excited to see research go into that direction!

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Gregory Morley
June 14th, 2019 at 12:59 pm
Commented on: 190529

17 Burpees

12 reverse burpee

19 cal row

67 squats

22 24” box jump

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Morgan Greene
June 12th, 2019 at 1:31 pm
Commented on: 190529

239

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Clint Michael
June 9th, 2019 at 9:28 pm
Commented on: 190529

204 reps

No rower, so counted each pull of SDHP as a calorie.

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Richard Foster
June 7th, 2019 at 10:50 am
Commented on: 190529

Burpees 25

Reverse Burpee (to standing, with hands) 15

SU 210

SDHP 18

Squats 49

Box jumps, 24" 25

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Shannon Said
June 6th, 2019 at 8:53 pm
Commented on: 190529

Rx (replaced rows for weighted rope DUs - row was next level of gym)

149 reps

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Jade Teasdale
June 6th, 2019 at 6:18 pm
Commented on: 190529

371 reps!

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Jade Teasdale
June 6th, 2019 at 6:14 pm
Commented on: 190529

Had work to get to so I shortened the SLIPS time! Burpees 33, Reverse Burpees 6 (I went slow & was aiming for perfect reps,) DU 42 (nemesis,) single unders (no rower) 200, sq. 60, box jumps 30 (to 20 inch homemade box!)

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Philip Flynn
June 4th, 2019 at 8:38 am
Commented on: 190529

291 RX This one was fun

Masters 40-45

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Peter Shaw
June 1st, 2019 at 4:26 pm
Commented on: Fasting and Cancer: Molecular Mechanisms and Clinical Applications

I the difference in effect found between FMD vs. Keto vs. Caloric Restriction diets with chemo interesting. As well, the possibility of a specific timing cycle to optimize the effects.

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Clarke Read
June 17th, 2019 at 2:17 am

It is, especially because the relative effectiveness of different dietary interventions can help us understand the mechanisms by which cancer can be manipulated - and so how we can develop more effective combinatorial therapies in the future.


For example, let's say, as Longo et al argue, fasting has greater benefits than caloric restriction, and that is at least partly related to the greater impact fasting has on IGF-1 levels. That might help us develop diets specifically to maximize IGF-1 suppression, which could have even greater benefits.


The clinical end of this is still a relatively young field, but when we look at the world of opportunities for dietary interventions to directly affect cancer AND to increase the effectiveness of existing cancer therapies, there is much to look forward to.

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Albert Kombe
June 1st, 2019 at 3:02 pm
Commented on: 190529

205reps Rx + SLIPS practice

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Brent French
June 1st, 2019 at 12:21 pm
Commented on: 190529

49yo 162/5’7”

20min SLIPS

219 as prescribed

20min SLIPS

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Viktor Wachtler
June 1st, 2019 at 12:11 pm
Commented on: 190529

35 burpees

35 reverse burpees

60 double-unders

15 m shuttle sprints 7 rounds

72 squats

18 box jumps


42/1.78m/77kg

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Jessica Biernbaum
May 31st, 2019 at 11:52 pm
Commented on: 190529

Only scaled the box jumps to a 24in” box. Total rep sum 200

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Kyle Maziarski
May 31st, 2019 at 8:22 pm
Commented on: 190529

316 rx

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Adam King
May 31st, 2019 at 4:54 pm
Commented on: 190529

Completed 2019-05-31

331 reps. Subbed single unders and running for the row.

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Adam King
May 31st, 2019 at 4:54 pm

Box jumps were about 24"

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John Doody
May 31st, 2019 at 11:12 am
Commented on: 190529

275 Rx’d

B:28

RB:18

DU:106

Row:38

S:65

BJ:20

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Jonathan Lee
May 30th, 2019 at 11:46 pm
Commented on: 190529

Counts are estimates


Burpees: 35

Subbed pull-ups: 22

Single unders: 200

Row: 35 cal

Squats: 40

Box jump: 17


349

Total reps



some guy interrupted on pull-ups, timer issue in single unders

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Vincent Dahlqvist
May 30th, 2019 at 8:37 pm
Commented on: 190529

259 reps, scaled to single unders

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Darren Ward
May 30th, 2019 at 2:53 pm
Commented on: 190529

41,29,122,35,71,31. Total 329. Reverse burpees with hands, airdyne sub for rower, jump overs 31" height, no box or stairs convenient. Pacing felt good today. Did 5/30 in am.

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Antonio Ivanov
May 30th, 2019 at 10:59 am
Commented on: 190529

172 reps

26 burpee

24 reverse

40 du

30 cal

30 squat

22 box jumps

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Kyungtaek Kang
May 30th, 2019 at 7:37 am
Commented on: 190529

안양공식인증지부 크로스핏힘

40+24+129+41+63+24 = 321

강경택 45세/180cm/80kg

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Brian Rosenbaum
May 30th, 2019 at 6:31 am
Commented on: 190529

M/57/6’2”/179


Burp - 28

Rburp - 26 (no hands)

Du - 100

Row - 37

Squat - 42

Box jump -26 (32”)


259 total reps

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Jesse Montagnino
May 30th, 2019 at 5:40 am
Commented on: 190529

129 reps

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Byron Hills
May 30th, 2019 at 3:21 am
Commented on: 190529

25 Burpees

12-13 Reverse Burpees

45 Dbl. Unders

28 Calorie Row

44 Squats

16 30” Box Jumps

170 Total

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Joseph Gorton
May 30th, 2019 at 12:39 am
Commented on: 190529

166

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Gordon Lee
May 30th, 2019 at 12:29 am
Commented on: 190529

30 burpee

20 rev burpee

140 single unders

run 400 m

60 squats

20 box jump 12"

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Natalie Dennis
May 30th, 2019 at 12:28 am
Commented on: 190529

275 24 inch box and single unders subbed

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Dezert Sky Kiddoo
May 30th, 2019 at 12:27 am
Commented on: 190529

36/22/90/27/49/26 = 250 total rxd

8min of SLIP

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Brian Anderson
May 30th, 2019 at 12:17 am
Commented on: 190529

Burps - 35

Reverse - 23

DU - 130 - I really can’t remember :(

Row - 33

Squats - 65

Box - 27


Man... Rx


M-42-69-170#

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Keith Olson
May 29th, 2019 at 11:26 pm
Commented on: 190529

Arthritis friendly version

Burpees (no jump) 20

Rev burpees 35

14" step-ups 62

Row 25 cal

Squat to bench 38

14" step ups 55

Total 237

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JM Banda
June 1st, 2019 at 9:06 pm

Arthritis who???? LOL 35 REV-Burpees 👀💪🏽

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Michael Bishop
May 29th, 2019 at 11:19 pm
Commented on: 190529

15 seconds between sets


29 26 67 33 60 29


244


Good one 👍

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Edisson Samaniego
May 29th, 2019 at 10:40 pm
Commented on: 190529

255 reps

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Mike de Graauw
May 29th, 2019 at 10:32 pm
Commented on: 190529

183

22/6/51/33/45/26

Reverse burpees got me(note to self: on reverse burpees leave plenty a of running room behind you. If you miss the up, it will become a rapid, unrecoverable reverse sprint until a solid object is contacted)


M/60/6’2”/230

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Troy Work
May 29th, 2019 at 10:53 pm

Thanks for this. I laughed out loud while reading this

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Shane Azizi
May 29th, 2019 at 10:10 pm
Commented on: 190529

270 Rx

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Matt Zero
May 29th, 2019 at 9:53 pm
Commented on: 190529

Burpees - 41

Reverse Burpees - 48

DU’s - 69

Row - 37

Squats - 92

Box Jump - 25

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Jon Wilson
May 29th, 2019 at 9:49 pm
Commented on: 190529

As rx’d

176

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Matthew Burritt
May 29th, 2019 at 9:19 pm
Commented on: 190529

M/42/5'4"/148lbs

As Rx'd

34, 20, 120, 29, 60, 25

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Travis Williams
May 29th, 2019 at 8:45 pm
Commented on: 190529

Burpees - 24

Reverse burpees - 19

Double-unders 15

Row - 446m (forgot calories)

Squat - 53

30-in. box jump (sub: jumps onto BOSU Ball with stabilization land) - 18


Working on stabilization endurance and correcting imbalances for the time being.


Travis

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Coastie Nick
May 29th, 2019 at 8:17 pm
Commented on: 190529

Rx’d

Burpee: 30

Reverse burpee: 22

DU: 100

Row: 34

Squat: 75

Box jump: 22


Total: 283

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Troy Work
May 29th, 2019 at 7:51 pm
Commented on: 190529

260

10m shuttle sprints instead of cal row

20” tool box instead of 30” box jumps

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Nathalie Bouissa
May 29th, 2019 at 9:47 pm

Thanks Troy!!

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Nathalie Bouissa
May 29th, 2019 at 7:21 pm
Commented on: 190529

There are 2min of each exercise without reset between them?

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Troy Work
May 29th, 2019 at 8:45 pm

Correct. 12 minutes total

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Sebastien Fitzpatrick
May 29th, 2019 at 7:15 pm
Commented on: 190529

295 reps Rx


Burpees - 35

R.Burpees - 24

DUs - 142

Squats - 43

Box Jumps- 21

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Lucas Allan
May 29th, 2019 at 6:45 pm
Commented on: 190529

43/6'3"/200

38,16,151,28,58,24 (315)

SLIPS (after only)

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Joe Cormier
May 29th, 2019 at 6:15 pm
Commented on: 190529

342 reps. Single unders instead of double and 24" box for box jumps.

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Joe Cormier
May 29th, 2019 at 6:16 pm

Should also add I had to scale the reverse burpee by using my hands.

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Reggie Finchmeister
May 29th, 2019 at 4:37 pm
Commented on: 190529

Burpees: 7

Reverse Burpees: 0

DU's: 12

Bend over Row (15-20kg): 45

Air Squats: 48

Box Jumps 20": 28


Total Reps: 140

The reverse burpees I couldn't get one without hands, but I just kept trying for 2 minutes. I got my bum for a few centimeters of the ground. After this wod I was warm enough for my strength schedule. Was a nice day training.

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Leonardo Nascimento
May 29th, 2019 at 4:33 pm
Commented on: 190529

283, running, rx

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Nicole Deaver
May 29th, 2019 at 4:28 pm
Commented on: 190529

Burpees: 31

Reverse Burpees (no hands): 22

1 min DU/1 min SU: 3/101

SDHP(45#): 51

Squats: 73

Box jumps (30"): 19

Total Reps: 300

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Cy Azizi
May 29th, 2019 at 4:24 pm
Commented on: 190529

163

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Reymond Kiddoo
May 29th, 2019 at 3:45 pm
Commented on: 190529

Burpees 30

Double under 83

Row cal 36

Squat 32

Box jumps 20

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Maksym Cherkis
May 29th, 2019 at 3:38 pm
Commented on: 190529

Burpees - 28

Reverse burpees (on gymnastic mat) -28

Single- unders - 141

Row (don’t have so scale by SDHP 30kg) - 34

Squat - 50

26-in. box jumps(can do 30in but was dangerous)- 26

Break between exercises- 10sec

Total: 307

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Stacey Thompkins
May 29th, 2019 at 2:59 pm
Commented on: 190529

M/44/6'2"/180#


Scaled to 24" box jumps, and reverse burpees done without use of hands


322 reps total

Burpees - 32

Reverse burpees - 18

DU's - 141

Row - 30

Squats - 71

Box jumps - 30

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Didier Rios
May 29th, 2019 at 2:41 pm
Commented on: 190529

Burpee: 36

Reverse burpees: 14

D.U:126

Row: 18 cal

Squat: 65

30-in box jumps 26 and I fell to the ground 2 times

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Jim Rix
May 29th, 2019 at 1:29 pm
Commented on: 190529

274 total reps, some scaling

30 burpees

19 reverse burpees (thanks to those who explained)

100 jump and tucks

26 cal row

70 squats

29 24" box jumps


After those squats, I surely would have crashed into the side of a 30" box!

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Michael Arko
May 29th, 2019 at 1:18 pm
Commented on: 190529

212 total reps Rx

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John Rossetti
May 29th, 2019 at 12:52 pm
Commented on: 190529

Is there a DEMO video for SLIPS?

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Jim Rix
May 29th, 2019 at 1:33 pm

If you peruse WODs early in the year you'll see some videos of planks, scales, L-sits, and perhaps of the inverted work. Stretching is on your own, working on that which you need the most work.

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Elijah Keyes
May 29th, 2019 at 12:27 pm
Commented on: 190529

Lost count. Just kept moving.

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Patrick Rose
May 29th, 2019 at 11:32 am
Commented on: 190529

M 31

312Repz Rxd

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Dave DeCoste
May 29th, 2019 at 11:03 am
Commented on: 190529

37,20,141,30,61,24

283 total reps

Completed slips

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Dave DeCoste
May 29th, 2019 at 11:04 am

Sorry 313 total reps

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Kyle Buchanan
May 29th, 2019 at 10:27 am
Commented on: 190529

stretch/scales/lsits/handstand descent practice before.


31/18/113/33/64/27

286 rx


plank/stretching after.

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Kyle Buchanan
May 29th, 2019 at 10:29 am

I was unsure of reverse burpee. I went from standing to lying on my back with hands overhead and back to standing then finished with a jump and clap. Didn't use hands to get up. Fun and different.

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Claire Fiddian-Green
May 29th, 2019 at 10:24 am
Commented on: 190529

145 reps running clock. Worst was double unders; I completed 6 successful DU and the rest were singles that I didn’t count toward my total. SLIPS 20 minutes prior.

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Lucy Brecke
May 29th, 2019 at 6:08 am
Commented on: 190529

So does the reverse burpee involve a handstand or not?

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Billy Howard
May 29th, 2019 at 6:18 am

No. We call them back burpees. start standing. sit down to your butt, then roll to back, then roll up to feet and stand up and jump and clap over head. So same as regular burpee but back touches ground instead of chest.

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Vincent Dahlqvist
May 29th, 2019 at 6:04 am
Commented on: 190529

420 reps, scaled with single unders

40, 20, 210, 40, 80, 30

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Jim Rix
May 29th, 2019 at 1:30 pm

Nice job!

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Erik Traeger
May 29th, 2019 at 8:34 pm

Spot on Eric!

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Eric O'Connor
May 29th, 2019 at 3:12 am
Commented on: 190529

Have fun with this one! Here are some thoughts on scaling:


Burpees: I will have nearly every athlete perform this movement as prescribed. I consider the burpee to essentially be moving from a lying position to a standing position. Athletes can perform any variation, of that function, relative to their current ability level.


Reverse burpees: I consider the prescribed variation of this movement to be without the use of the hands. When modifying this movement, I will allow athletes to utilize the hands or rotate the body to assist in moving from the back to a standing position.


Double-unders: I will have nearly all athletes complete 2:00 of double-unders or double-under attempts. In rare circumstances, where the impact of attempting double-unders is too demanding, I will modify this movement to single-unders.


Row: All athletes will perform this movement as prescribed, unless some sort of injury prevents this function from occurring. In these circumstances, I’ll substitute another monostructural movement such as running, biking, or ski-erg.


Squat: All athletes will attempt this movement as prescribed. If full range of motion cannot be achieved unassisted, I will have athletes hold on to a pole to assist themselves throughout full range of motion or have athletes squat to a target.


Box Jumps: I consider the prescribed height to be moderately high. I will have athletes utilize heights that will allow for at least 10 reps to be completed in the 2 minute timeframe. For some athletes, a box jump of a couple inches can be a major achievement. Only in special situations will I utilize a step-up today.

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Mike Masey
May 29th, 2019 at 1:36 am
Commented on: 190529

What is SLIPS?

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John Bray
May 29th, 2019 at 2:02 am

Exactly. What is SLiPS?

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Eric Miller
May 29th, 2019 at 2:06 am

SLIPS (scales, L-Sit, Inversions (handstands), planks, stretching)

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Steven Thunander
May 29th, 2019 at 12:45 am
Commented on: 190529

Globo scale: if needed due to space just do the reverse burpee without the handstand. Sub bench jump overs for box jumps if no box is available. For rowing sub in SDHP 96/65lbs.

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Jamie Nugent
May 29th, 2019 at 1:17 am

Your globe scales are great.

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Chris Sinagoga
May 29th, 2019 at 12:36 am
Commented on: 190529

Champions Club Scaling Notes


RANT:

Whoa boy. If this was done in reverse order, I would say that the goal would be stamina) especially in the legs). But since burpees are first, I read that as the intention being to take us to “that place” early and see how that affects our technique on the next two, power output, then stamina.

Also, I don’t know what a Reverse burpee is, but I kinda like inverted burpees so we’ll be doing those


I SHOULD TRY THIS RX’D IF: I can get 35 burpees in 2 minutes


ORGANIC SCALES:

Strength — higher on box, back squat, and jump as high as possible in burpees. rest between stations

Stamina — go in reverse order

Endurance — as is except rest 2 minutes between stations

Flexibility — lower on squats, feet together on burpees


NEUROLOGICAL SCALES:

Coordination — go lower on box jumps and do touch-and-go (make sure to keep feet together and knees apart)

Accuracy — as is

Agility — see endurance scale except go lower on box so you can touch-and-go; rest should allow you to sprint exercises

Balance — two rounds for quality of everything 1-foot, except the row, which would be an all-out effort


GROUP VERSION:

Use a tire or another small elevated surface for burpees so we can get better landing position and more reps. Run for row. And either 2 rounds of this, or 3-4 minutes at each station if the athlete isn’t capable of going to that intensity.


WARMUP:

Double under — prep for workout

Hollow rock — candlestick practice

Kb swing — box jump practice

Kip — spend some time overhead

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. If you really sprint it.

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Mike Andridge
May 29th, 2019 at 12:20 am
Commented on: 190529

I forgot what a reverse burpee is. Any help? Start on the back then kick up to handstand?

Thx

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Sebastian Chiriboga
May 29th, 2019 at 12:37 am

Check out this video: https://youtu.be/mHjude_kmDE

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Mike Andridge
May 29th, 2019 at 1:20 am

Thanks!

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Chris Meldrum
May 29th, 2019 at 2:10 am

yeah that's an 'inverted burpee' - unless HQ has changed terminology, a 'reverse burpee' is different.

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Claire Fiddian-Green
May 29th, 2019 at 2:15 am

I found this: https://www.popsugar.com/fitness/How-Do-Reverse-Burpee-34455402

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Billy Howard
May 29th, 2019 at 6:20 am

start standing. get down on ground and make contact with your back. Get back up and jump and clap overhead. We call them back burpees at SinCity CrossFit. Rx is without using hands. Scaled variation uses hands or rolls to side to get up. Best to do on a gymnastic mat..

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Mike Andridge
May 29th, 2019 at 10:42 am

RX--Thanks for the clarification everyone.

burpee-20

rev. burpee-12

DU-80

row-20 cal

sqt-33

24" box step ups-24

m/49/175

practices 30" box jumps before to keep in practice, but scaled for wod.

Hit the mental wall during the squats.....

SLIPS as rx

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Jim Rix
May 29th, 2019 at 1:31 pm

Thanks Claire and Billy.

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