CrossFit | 190622
Saturday

190622

Workout of the Day

72

Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 45 lb. ♂ 65 lb.

3 max-duration L-sits from the floor.

Post Tabata reps and L-sit times to comments.

Vertebral Curves

1
Vertebral Curves
Read More

By the 1980s, the diet-heart hypothesis had become widely accepted both by the scientific community and the general public, influencing the national nutrition recommendations in the U.S. and U.K. Here, Dr. Malcolm Kendrick highlights a key book and important meta-analysis that sought to demonstrate the existing scientific evidence did not support the hypothesis, despite its widespread acceptance.

Read MoreThe diet-heart hypothesis, part 2 — Dietary Fat and Cardiovascular Disease

Comments on 190622

75 Comments

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Doug Brubacher
March 17th, 2021 at 2:43 am
Commented on: 190622

CFWUx2 front squat 10 10 5 3 3 1 1 1

2 sets*5

2 sets*4

4 sets*3 (with some hang hold to rest)

LSit 3*10s

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Manchild Manchild
September 14th, 2019 at 4:58 pm
Commented on: 190622

40# dumbbells, EMOM for L-sits starting at 5:00


5 reps

15+17+16 = 48 seconds

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Kury Akin
August 28th, 2019 at 2:58 pm
Commented on: 190622

Tabata 64. All 8s.

Not quite L sits - all 10s from box. First attempt was 3 seconds from floor but I can't bend my legs so it felt like a cop out to continue.

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Shawn Hakimi
August 9th, 2019 at 4:51 pm
Commented on: 190622

61....? Honestly, I am not sure, it was hard to count while doing the workout.


9,9,8 second l-sits from the floor

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John Campion
July 16th, 2019 at 11:40 am
Commented on: 190622

15#dbs

93 reps


L sits from box

40 sec (right after tabata)

35 sec (2 min rest)

35 sec (2 min rest)

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Ruggeri Alves
July 15th, 2019 at 2:39 pm
Commented on: 190622

42 reps

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Morgan Greene
July 10th, 2019 at 11:03 pm
Commented on: 190622

9-9-8-6-4-5-3-4 =48


L sit - 22s, 16s, 16s = 54s

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Cy Azizi
July 2nd, 2019 at 7:57 pm
Commented on: 190622

5,5,5,4,4,4,4,5

28,27,23

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Clint Michael
July 1st, 2019 at 11:59 am
Commented on: 190622

42 reps


12 seconds

10 seconds

13 seconds

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Shannon Said
July 1st, 2019 at 10:57 am
Commented on: 190622

Totally misread this - I’ll do it again!

I held the barbell for 20 seconds then rested 😅

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Albert Kombe
June 29th, 2019 at 10:31 pm
Commented on: 190622

Tabata Thrusters 45lbs: 8, 6, 8, 4, 4, 4, 4, 5

L-sits: 21s, 23s, 22s

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Giulio Barbini
June 28th, 2019 at 5:08 pm
Commented on: 190622

82 reps.

Putting down the bar on the rests after the 4 rest

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Jake Piispanen
June 25th, 2019 at 8:51 pm
Commented on: 190622

46rx


Put down the bar during the 5th count of reps. Never during the rest portion

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Jake Piispanen
June 25th, 2019 at 9:17 pm

L sits:

From a chair


25, 20, 16

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Coastie Nick
June 25th, 2019 at 7:23 pm
Commented on: 190622

55 reps,


:03 sec, :03 sec, :02 sec

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Tim Chan
June 25th, 2019 at 2:05 am
Commented on: 190622

Lost count too, I tried to hang on... but had to set the bar down for last 3 cycles, did thrusters throughout the 20 second work periods. This was freaking hard.

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Tim Chan
June 25th, 2019 at 2:05 am
Commented on: 190622

Lost count too, I tried to hang on... but had to set the bar down for last 3 cycles, did thrusters throughout the 20 second work periods. This was freaking hard.

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Matthew Aukstikalnes
June 25th, 2019 at 1:44 am
Commented on: 190622

subbed wall balls and it was miserable. 50 reps. dropped once each set beginning with round 3

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Brian Rosenbaum
June 25th, 2019 at 1:20 am
Commented on: 190622

M/57/6'2"/179

45#

lost count, but think it total was just over 50

This one was definitely nastier than the average Tabata, and that's saying something!


L-sit from floor 12,10,11 seconds

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Alex Pham
June 24th, 2019 at 10:44 am
Commented on: 190622

40 thrusters

12-16-11

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Geoffroy Castelnau
June 24th, 2019 at 9:54 am
Commented on: 190622

41 reps (7-6-6-5-5-4-4-4)

Subbed to burpees

M / 40y / 176cm / 72kg

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Geoffroy Castelnau
June 24th, 2019 at 9:56 am

Tuck hold from bench : 3x 40 secs

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Gasser Mamdouh
June 23rd, 2019 at 11:41 pm
Commented on: 190622

2 min 65

2min 45

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Kevin Marshall
June 23rd, 2019 at 6:13 pm
Commented on: 190622

Rx score of 4 but held that damn bar the whole time, was making 8s till that last round

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Jeffrey Howard
June 23rd, 2019 at 5:32 pm
Commented on: 190622

4 reps

3:31 scaled L-sit

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Matt Zero
June 23rd, 2019 at 3:10 pm
Commented on: 190622

Tried to do 11 per set, failed after 3 sets

Continued as Rx with 5 per set

58 reps, broken


PLEASE ADD MORE HERO WOD’s

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Clarke Read
June 23rd, 2019 at 6:32 am
Commented on: The diet-heart hypothesis, part 2 — Dietary Fat and Cardiovascular Disease

The exchange between Olson and McGovern points to the core public health tragedy at the root of these guidelines. McGovern, by openly requesting recommendations be given based on incomplete evidence, implicitly argues the harms of providing no recommendation at all outweigh the risks of providing an incorrect recommendation. In hindsight, this looks to have been a miscalculation.

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Russ Greene
June 28th, 2019 at 10:51 am

Indeed, Clarke. I would have argued that government policy, involving implicit threats of force, would require a higher bar for evidence than academia, not lower.

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Cliff Hoecker
June 23rd, 2019 at 5:13 am
Commented on: 190622

50 RX


L sits - 14,17,16


M/6/190/51

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Brian Louchis
June 23rd, 2019 at 4:34 am
Commented on: 190622

Empty 45 lb bar:

10-10-10-9-9-8-9-9 (74)

L-sit - :20, :18, :18

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Gordon Lee
June 23rd, 2019 at 2:47 am
Commented on: 190622

Tabata

65lbs thrusters

6-6-6-6-6-6-6-6

had to put barbell down on rest

L-sit

17sec 18sec 17sec

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Brian Anderson
June 23rd, 2019 at 1:50 am
Commented on: 190622

Impressed everyone counted. Wow! Haha.


No idea what my score was, but I finished. The static holds were the worst, for sure. Great job, folks!

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Scott Wiedmeyer
June 22nd, 2019 at 10:19 pm
Commented on: 190622

32 / M / 5'9" / 137lbs


15lb dumbbells thrusters: 8-8-7-5-3-4-3-5 = 43/3

Tuck-sit holds on rings: 31-28-23

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Shane Azizi
June 22nd, 2019 at 10:07 pm
Commented on: 190622

10, 10, 10, 10, 6, 4, 4, 4 Rx

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Shane Azizi
June 22nd, 2019 at 10:17 pm

11, 12, 8 seconds

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Kevin Sweet
June 22nd, 2019 at 10:02 pm
Commented on: 190622

Hey- been following for a bit off and on, I've noticed the uptick in L-Sits, handstands, and bodyweight holds. Is this a new focus for crossfit? I know that bodyweight has always been important, but I feel like it is being focused on much more now.

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Brian Anderson
June 23rd, 2019 at 1:53 am

My take is they are bringing back a lot of skills people are bad at, which are very fundamental to so many other movements. Lots of core/gymnasty movements, lots of rowing, deadlifts, and squats. Many people have been doing CF for years, myself included, but don’t have a decent L-sit. You usually don’t have to remind people to lift but this is forcing them to shore up their weaknesses and rebuild their base.

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Scott Jacobson
June 22nd, 2019 at 9:57 pm
Commented on: 190622

5’8” / 164 lb / 20 / M


Rx’d


57 Thrusters

:06/:09/:04 L Sits

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Tripp Starling
June 22nd, 2019 at 7:28 pm
Commented on: 190622

50 reps @ 45#


Went slow, was scared of the rest holds and didn't want to have to put down bar

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Tripp Starling
June 22nd, 2019 at 7:29 pm

L sit holds on 45# plates

:41, :30, :35

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Brendan Mullan
June 22nd, 2019 at 5:22 pm
Commented on: 190622

41 thrusters @ 30kg 😭

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Colleen Glisson
June 22nd, 2019 at 4:49 pm
Commented on: 190622

73 reps RX...10 first round then 9 each round

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Vincent Dahlqvist
June 22nd, 2019 at 4:07 pm
Commented on: 190622

Thrusters 50 rep Rx

L-sit 55 sec, 30 sec, 30 sec

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Nicole Deaver
June 22nd, 2019 at 3:05 pm
Commented on: 190622

74 reps Rx (10-11-10-8-10-9-8-8)


3 max L-sits (between stools): 20/23/26secs


Just because they are “thrusters”

50 hip thrusters (45#)

50 reverse hip thrusters (no weight)

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Claire Fiddian-Green
June 22nd, 2019 at 3:04 pm
Commented on: 190622

Thrusters actually 59 reps Rx

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Claire Fiddian-Green
June 22nd, 2019 at 3:02 pm
Commented on: 190622

Tabata thrusters Rx at 52 reps (8+8+8+8+7+7+6+7).

Added the following (inspiration from Broad Ripple Fit Club):

10 deadlifts 155 lb. (225 lb. men), 25 wall ball

shots 14 lb. to 9 feet (20 lb. to 10 feet men), 10 deadlifts 175 lb. (275 lb.), 25 wall ball shots, 10 deadlifts 205 lb. (315 lb.).

For L-sits subbed Tabata knees to elbows.

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Jim Rix
June 22nd, 2019 at 2:41 pm
Commented on: 190622

Scaled to 55#

9-8-6-3-6-6-6-6=50

Well, that was a catastrophe. Bottom holds weren't too bad, though I was slow getting going. The overhead holds were disastrous. Definitely, a workout to keep.

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Jim Rix
June 22nd, 2019 at 2:46 pm

Oops.

L-sits 15, 11, and 12 seconds from the floor.

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Nicole Deaver
June 22nd, 2019 at 3:09 pm

And as if thrusters aren’t bad enough! The holds definitely didn’t help. Although I thought the overhead hold was better almost like a rest. Haha

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Dale Trueman
June 22nd, 2019 at 2:40 pm
Commented on: 190622

53 reps rx’d


3 x 10 sec holds

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Kyle Buchanan
June 22nd, 2019 at 2:35 pm
Commented on: 190622

57 reps rx

No breaks, maybe over paced but didn’t want to set bar down.


Lsit 20/15/15 on parallettes

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Troy Work
June 22nd, 2019 at 1:59 pm
Commented on: 190622

45# 30 reps

Hands on 35# plates. 0:05, 0:05, 0:05

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Sam Meixell
June 22nd, 2019 at 1:58 pm
Commented on: 190622

40 reps

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John Doody
June 22nd, 2019 at 1:07 pm
Commented on: 190622

45 Thrusters Rx’d

:45,:32,:35 sec holds. Used a bench. Lack flexibility

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Sebastien Fitzpatrick
June 22nd, 2019 at 1:00 pm
Commented on: 190622

Tabata with alternating holds:


51 reps Rx

7 - 7 - 7 - 7 - 7 - 6 - 5 - 5


L-sit from the floor:


0:22sec Rx

0:05 - 0:12 - 0:05


My finger curled under and jammed, couldn’t hold long with the pain.

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Steve Day
June 22nd, 2019 at 12:34 pm
Commented on: 190622

15lb dumbbells

82 reps 11/11/10/10/10/10/10/10

L-sits from dip bar

:30/:26/:22

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Jim Rix
June 22nd, 2019 at 2:46 pm

Outstanding! Great consistency.

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Hendrik Bünzen
June 22nd, 2019 at 11:15 am
Commented on: 190622

41 rx’d

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Kyungtaek Kang
June 22nd, 2019 at 10:17 am
Commented on: 190622

안양공식인증지부 크로스핏힘

12-10-10-8-7-5-7-10 = 69

L-sit 11ì´ˆ - 14ì´ˆ - 11ì´ˆ

강경택 45세/180cm/90kg

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Matthew Ryan
June 22nd, 2019 at 3:54 am
Commented on: Vertebral Curves

I would be interested to see an article on scaling Crossfit exercises for people with scoliosis.

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Eric O'Connor
June 22nd, 2019 at 3:44 am
Commented on: 190622

Wow, this is an interesting challenge! I’m curious to see how difficult it will be to hang onto the bar for the entire 4:00 time period. For those that are not familiar with the Tabata protocol, it is typically 8 rounds consisting of 20 seconds of work followed by 10 seconds of rest, unless designated otherwise. However, with the static holds added in, there really is no “rest” today. This workout is relatively easy to scale. I’ll simply modify the the loading for my athletes to allow for at least half the time duration to be completed without putting the bar down. I’ll scale rounds on an individual basis, if I’m concerned about the potential for excessive volume for an athlete.

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Bryan Rosen
June 22nd, 2019 at 1:54 am
Commented on: 190622

For warm-ups visit @dotccomwarmups on Instagram. Warm-up for 190622:


GENERAL WARM-UP


In teams of two for six minutes, alternate:

Partner A: 10 glute bridges with a 2-sec pause at top

Partner B: Jumping jacks, until partner finishes


In teams of two for 5 minutes, alternate:

Partner A: 10 lateral steps with band around knees

Partner B: Hold the bottom of a squat until partner A finishes


In teams of two, for one set:

Partner A: 10 squat therapy reps (3-sec up, 3-secs down)

Partner B:10 push-ups with a 3-sec pause at the top of each rep


SPECIFIC WARM-UP


Thruster

5 reps of each step using an empty barbell:

- Front squats

- Push press (with front squat-width stance)

- Thrusters

2 sets of:

5 thrusters pausing in bottom of squat for 2-sec and pausing with the bar overhead for 2-sec

> First set with an empty barbell; second set with intended WOD weight


L-sit

2 sets of 10 dip shrugs

2 sets of 10 scap pull-ups

2 sets of front scale for 10 seconds, per side

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Chris Sinagoga
June 22nd, 2019 at 1:41 am
Commented on: 190622

Champions Club Scaling Notes


TABATA, YOU SAY? Yes. Tabata means 20-sec. of work immediately followed by 10-sec. of rest. Usually when referenced it means go for 8 cycles, lasting a total of 3:50 (4:00 if you include the last rest period.)


RANT:

If my memory serves me right, there was a workout about 2 years back that was tabata jumping squats with a 45-lb. bar, and you had to hold it at the bottom during the rest. It looked very easy on paper. It was absolutely miserable. This one will be even worse if you scale the weight appropriately. A good weight would be something that 1) makes your spine look straight when you hold it overhead and 2) keeps you constantly moving during the 20 seconds (not resting in the front rack). Also, if you’re the honorable type, your workout is not done until you completed the final 10-sec “rest” period in the static hold as well.


I SHOULD TRY THIS RX’D IF: I can read the grammatically incorrect paragraph above and think, “yeah, that’s me.”


ORGANIC SCALES:

Strength — honestly, as is. Especially with the L-sit

Stamina — definitely as is, just scale well and go for actual max sets on L-sit

Endurance — you ever done Tabata? You’ll be breathing heavy

Flexibility — 4 checks out of 4


NEUROLOGICAL SCALES:

Coordination — make that 5 checks; static holds can give us a lot of feedback on very important transition positions. Try to feel past the burn and get a sense of where your arches and spine are.

Accuracy — even splits on thrusters and L-sit attempts

Agility — quick transitions at bottom of squat and top of thruster

Balance — other than shoes off, this gets it too. L-sits on rings after this would be suicide


GROUP VERSION: not sure yet. We’ve been having big crowds, kinda mixed in experience too. For a well-seasoned crowd this would be good as listed. I might try and mix this with another workout we’re behind and to it partner-style: one partner holds bottom on front squat while the other works, or one partner holds overhead position while other works.


WARMUP:

Squat — obviously

Hollow hold — overhead prep

Kb swing — core to extremity

Jump rope — always

Hip extension — stretch out pike position for L-sit


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6.

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Brian Anderson
June 22nd, 2019 at 3:57 am

I don’t think the fear level rating is nearly high enough. Bath of Fire!

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Chris Meldrum
June 22nd, 2019 at 12:27 pm

Agreed - this looks nasty

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Jim Rix
June 22nd, 2019 at 2:45 pm

My fear level going in was an 8. In retrospect, too low. Thank goodness a Tabata is only 4 minutes...glad to be put out of my misery.

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Chris Sinagoga
June 23rd, 2019 at 12:08 am

Fair enough, I was too quick on the rating. In fact, I didn't even do this one yet. We had our Toy Story Theme Workout and I did a few test-runs of it.

http://championsclub.squarespace.com/home/2019/6/22/toy-story-theme-workout-recap.html

(w/f safe)


I will catch up with this one soon and surely feel ashamed I gave it a 6.

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Jim Rix
June 22nd, 2019 at 1:33 am
Commented on: 190622

Nice, creative WOD. Thanks Hq. I think we’re all gonna get creamed tomorrow.

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Reymond Kiddoo
June 22nd, 2019 at 2:28 am

After 4 years of following the mainsite I have switched. Will never go back. I’ve never been so let down before with their programming.

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Jim Rix
June 22nd, 2019 at 2:44 pm

Reymond, been following mainsite for 8 years. I wish Coach had been more explicit about this year's programming and the reasons for the change, but still plenty of great workouts, this entire week being a good example. When it goes into stuff you don't want to do, just go find a hero WOD and let it kick your ass.

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Juan Acevedo
June 22nd, 2019 at 1:26 am
Commented on: 190622

INTENDED STIMULUS

.

This is going to be a very long four minutes. It will be hard, and it will burn, but it will make you better. If you have done a tabata of air squats, you know the kind of burn and muscle fatigue you will encounter. If you consider that here, instead of resting we are holding, you will get a better picture of what we are after. The objective is to never put that bar down. The load is secondary to that. Focus on the holds today, not so much in the number of reps, they are a trap. Make sure you are holding a gorgeous squat, and a sublime overhead position. If you focus on this, your thrusters will be better, and hence more efficient. When deciding on a weight imagine you were doing three minutes of unbroken thrusters. Don't be scared, you can do three minutes but maybe not at 65lbs.

On the L-sits use the same scaling option and standard you used for 190615. If you did not do this workout, modify the movement to an L-sit variation you own, and to something you can attach a standard to. For example do this on a pair of low boxes with a slight bend in the knee. And for your standard, have a pair of plates right under your feet so that if you touch them you have to break your set. In any case try to preserve the flat hand position, as if you were doing them from the floor.



OPTION 1

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 35 lb. ♂‚ 45 lb.

then



3 max-duration L-sits with bent knee slightly from the boxes.



OPTION 2

Tabata thruster

On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.

♀ 25 lb. ♂‚ 35 lb.*



*If your gym does not have 15 lb bars, make sure to give them the memo.

then



3 max-duration tuck hold from the boxes.

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Doyle Holquist
June 22nd, 2019 at 1:22 am
Commented on: 190622

How long is the tabata?

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Eric O'Connor
June 22nd, 2019 at 3:46 am

Hi Doyle, It is 8 rounds consisting of 20 seconds of work, followed by 10 seconds of rest. Although, as you can see, there really is no rest today! Hope this helps.

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David Smith
June 22nd, 2019 at 1:16 am
Commented on: 190622

Holy crap

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Steven Thunander
June 22nd, 2019 at 12:44 am
Commented on: 190622

Globo scale: As rxed. Dumbbell sub 20/15lb dumbbells. Bodyweight sub: tabata burpees, odd breaks hold bottom of the squat; even breaks hold a plank in the pushup position.

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