CrossFit | 190624
Monday

190624

Workout of the Day

82

For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

Post time to comments.

Exercise as a Therapeutic Intervention for the Prevention and Treatment of Insulin Resistance

5

“Given the strong evidence for a direct role of physical activity in the prevention of insulin resistance, and the fact that exercise training increases mitochondrial biogenesis and improves glucose tolerance and insulin action in individuals with insulin resistance and type 2 diabetes, the question of why such a potent modulator of these conditions is not more commonly prescribed is perplexing and should be of utmost concern to medical health care professionals worldwide. To continue to attack the growing health burden by investing almost exclusively in strategies that target secondary and tertiary treatment of chronic disease states (i.e. pharmaceutical interventions) is extremely short sighted: primary defence mechanisms (i.e. exercise/diet and lifestyle interventions) will decrease disease prevalence by preventing these conditions in the first place!”

Read MoreExercise as a Therapeutic Intervention for the Prevention and Treatment of Insulin Resistance

Comments on 190624

114 Comments

Comment thread URL copied!
Doug Brubacher
March 19th, 2021 at 2:33 am
Commented on: 190624

CFWUx2 10*45s/p/j 1,2,3*95s/p/j

21:31

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Manchild Manchild
October 15th, 2019 at 8:08 pm
Commented on: 190624

40# dumbbells, did wide-grip L pull-ups for chest to bar, and did scales


19:58

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Kury Akin
August 30th, 2019 at 2:55 pm
Commented on: 190624

12:24 @40kg and on rings

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Dan Kremer
July 26th, 2019 at 4:43 pm
Commented on: 190624

115 #

18:28

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John Campion
July 18th, 2019 at 11:57 am
Commented on: 190624

30#db


8:54

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Ruthie Lloyd
July 16th, 2019 at 1:13 pm
Commented on: 190624

F/49/5'6"/145


10 kipping chest-to-bar, or close

10 shoulder press, 60#

15 kipping pull-ups

20 push press, 60#

20 kipping pull-ups

30 push jerks, 60#

(left off last 25 pull-ups to avoid skin tears but got one anyway)


12:51

Comment URL copied!
Jeff Chalfant
July 15th, 2019 at 9:23 pm
Commented on: 190624

12:44 rx


10/10 unbroken

After that 3 sets then 5 sets.


40/69.5”/187

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Morgan Greene
July 13th, 2019 at 7:16 pm
Commented on: 190624

10:29


all PU done on rings

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Shannon Said
July 6th, 2019 at 12:27 am
Commented on: 190624

Rx

17:15

Kept failing after every 3rd strict pull up

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Mike de Graauw
July 4th, 2019 at 5:41 pm
Commented on: 190624

13:58

RX


M/60/6’2”/230

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Cy Azizi
July 4th, 2019 at 4:26 pm
Commented on: 190624

22:07

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Clint Michael
July 3rd, 2019 at 4:54 pm
Commented on: 190624

15:45

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Tim Coleman
July 1st, 2019 at 9:36 pm
Commented on: 190624

12:03 scaled weight to 85lbs

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Chris Meldrum
July 1st, 2019 at 8:32 pm
Commented on: 190624

As rx’d, 11:24.


Broke L C2B pull-ups into 2’s and 3’s. L pull-ups in sets of 5, strict pull-ups 9-6-3-2. Unbroken press, went 10-10 on push press, and 20-10 on push jerk. Had hoped to go unbroken on kipping pull-ups, but lower body was smoked and grip was going, so went 15-10.


Did not do the scales. Did an EMOM of split jerks before the WOD - started at 135, added 10 each minute, finished at 235. Missed twice at 245.


46m/5'10"/180

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Melanie Kuehlem
July 1st, 2019 at 12:54 pm
Commented on: Course Photos | June 17-23, 2019

L1 Seminar in Frankfurt, June, 22nd-23rd 2019, with Drake, Jaime and Chad was amazing.. thanks for that incredibly great, educational and fun weekend. Stay as you are guys and girl ;)

Comment URL copied!
Martin Laflamme
July 1st, 2019 at 12:39 pm
Commented on: 190624

M/33/6'/205 (start crossfit in march 2019, long time gym trainning)


My kind of workout ! Was really fun !


I really got the difference between presses, push presses and push jerk


Still have problem whit the kipping move, hope to catch it soon...


I did the WOD in 15min and practice scales for 20 min after.


was a great trainning !

Comment URL copied!
Kevin Marshall
June 30th, 2019 at 11:32 pm
Commented on: 190624

Rx 13:36 ouch that core shoulder burn is real

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Shane Azizi
June 30th, 2019 at 10:04 pm
Commented on: 190624

13:03 Rx

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Scott Wiedmeyer
June 29th, 2019 at 10:35 pm
Commented on: 190624

32 / M / 5'9" / 137lbs


Subbed tuck-sits for Ls; used 25lb dumbbells

34:44


Sadly, that time doesn't include the scales, haha. Should have done fewer pull-up reps to keep the pace up.

Comment URL copied!
Brian Louchis
June 29th, 2019 at 2:55 am
Commented on: 190624

16:26 used a 45 lb barbell and 10/20/30 reps each arm

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Matt Duplessis
June 29th, 2019 at 12:37 am
Commented on: 190624

M/31/5'9/180


10:48 Rx

- the 20 strict PU was the toughest round

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Jason Walkup
June 28th, 2019 at 4:05 pm
Commented on: Course Photos | June 17-23, 2019

I loved the CrossFit Level 2 Course. The entire staff was great (Zac Pine, Michele Mootz, Hollis Molloy, & Wes Piatt). There were people of all experience levels that walked away as better coaches that weekend. The level 2 has been my favorite course out of all of the courses I have taken and would recommend it to others.

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Jason Walkup
June 28th, 2019 at 4:06 pm

And it was nice to get to go back to The Ranch in Aromas, CA

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Adam King
June 27th, 2019 at 5:12 pm
Commented on: 190624

Completed 2019-06-27

Subbed kipping pull-ups for all pull-ups and used 35 lb DBs

23:05

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Sebastien Fitzpatrick
June 27th, 2019 at 1:56 pm
Commented on: 190624

13:33 Rx


My pull-ups suck, haha.

Comment URL copied!
Viktor Wachtler
June 27th, 2019 at 1:09 pm
Commented on: 190624

Scaled to 42kg/95lbs.

12:52

42/1.78m/76kg

Comment URL copied!
Brian Rosenbaum
June 26th, 2019 at 9:15 pm
Commented on: 190624

M/57/6'2"/179

did the suggested option 1 scaled version since I don't have L-sit CTB PU.


10 L pull-ups

10 shoulder presses

15 strict pull-ups

20 push presses

20 kipping pull-ups

30 push jerks

25 jumping pull-ups

♂‚ 95 lb.

12:15

Comment URL copied!
Kiron Simmons
June 26th, 2019 at 9:09 pm
Commented on: 190624

This Workout humbled me a lot.

Rx

21:55

Comment URL copied!
Seth Herman
June 26th, 2019 at 11:12 pm

9:15 as rx’d

Comment URL copied!
Giulio Barbini
June 26th, 2019 at 7:36 pm
Commented on: 190624

14:43 rx

Comment URL copied!
Lucas Allan
June 26th, 2019 at 6:28 pm
Commented on: 190624

43/6'3"/200

sq 295x3,315x3,315x3

wod: 11:41 rx

scales for 5 mins

Comment URL copied!
Tom Perry
June 26th, 2019 at 11:19 am
Commented on: 190624

58 / 169

shoulder replaced so SP done at 80 and PP & PJ done at 95

11:51

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Alex Pham
June 26th, 2019 at 10:55 am
Commented on: 190624

16:40 rx

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Oliver Nerge
June 26th, 2019 at 8:16 am
Commented on: Course Photos | June 17-23, 2019

Many thanks to the employees of CF-L1 in Frankfurt. The high competence around CrossFit was so inspiring.


Their work was very professional.

- Their presence and how they performed in front of the class.

- How they trained the courses and guided us to correct mistakes.

- The transfer of knowledge and the demonstration of mechanics were combined with a lot of humour and fun.


All this made the 2 days fly by very fast. It is great to spend time with such people.

Drake, Chad, Jaime, Nanne, Jens - thank you so much!

Comment URL copied!
Cliff Hoecker
June 26th, 2019 at 4:58 am
Commented on: 190624

13:31 RX


M/6/190/51

Comment URL copied!
Byron Hills
June 26th, 2019 at 3:51 am
Commented on: 190624

26:40

Scaled to bent knee L pull-ups

And red then blue banded on last 8

Did 25 deep ring rows in place of kipping

Had to break every set of presses and pulls up

105 lbs on all presses

Comment URL copied!
Gordon Thigpen
June 26th, 2019 at 3:16 am
Commented on: 190624

23:17


75 lbs for for the presses. Assisted pull-ups for sets 2,3, and 4.

Comment URL copied!
Js Smith
June 26th, 2019 at 1:14 am
Commented on: 190624

Did 190624 scaled to

10 bent over rows, 45#

10 shoulder presses, 45#

15 ring rows

20 push presses, 45#

20 bent over rows, 45#

30 push jerks, 45#

25 ring rows

11:25

Comment URL copied!
Peter Delannoy
June 26th, 2019 at 12:36 am
Commented on: Exercise as a Therapeutic Intervention for the Prevention and Treatment of Insulin Resistance

You cannot reverse Type 2 Diabetes with exercise alone. The intervention, first and foremost, requires carbohydrate restriction using a ketogenic diet (www.virtahealth.com). The main strength of combining the ketogenic diet with a fitness program like CrossFit is the optimization of the insulin sensitivity that rises with keto adaption in the process of diabetic reversal.

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Clarke Read
June 27th, 2019 at 9:50 pm

Peter, I think you're absolutely right to note this; at the very least, any exercise dose/program that could reverse diabetes by itself isn't realistic. Conversely, Virta and others have shown that diet alone can reverse diabetes, even among diabetics in more advanced stages of the condition. I suspect, however, that when dietary improvements are supplemented with exercise, we may see faster and/or more significant benefits. For example, I would expect exercise could help clear fat stores in the liver and muscle tissue, and so restore insulin sensitivity in those areas, more quickly than diet alone. I don't think we necessarily have data to support that, and frankly the most effective dietary interventions (i.e., fasting and ketogenic diets) may be effective enough that they don't need to be bolstered, but the mechanisms lead me to believe exercise could play a role, particularly in harder-to-treat patients.

Comment URL copied!
Jeffrey Howard
June 25th, 2019 at 11:20 pm
Commented on: 190624

19:30, SLPU for first 10 and 15 pull ups. 85#

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Jade Teasdale
June 25th, 2019 at 11:17 pm
Commented on: 190624

19:04 RX

Very slow and controlled!!! Tried to take 10-15 sec. breaks between sets to stay moving, but not hit failure on the strict stuff. Kept form as pretty as possible! APAP! 😂

Comment URL copied!
Troy Bruun
June 25th, 2019 at 10:33 pm
Commented on: 190624

9:23

Knee tuck on the L’s

70 lb.

Comment URL copied!
Matthew Burritt
June 25th, 2019 at 10:08 pm
Commented on: 190624

M/42/5'4"/148lbs

As Rx'd

9:58

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Scott Jacobson
June 25th, 2019 at 9:26 pm
Commented on: 190624

5’8” / 164 lb / 20 / M


Rx’d 6:25


That’s a good forearm smoker right there

Comment URL copied!
Gordon Lee
June 25th, 2019 at 9:25 pm
Commented on: 190624

75lbs

21:08

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Maiber Mangones
June 25th, 2019 at 9:21 pm
Commented on: 190624

MARTES

Warm Up - 3 Rounds

Thoracic Rotation x10

Yoga Push Up x5

Squat Plus Thoracic Rotation x10


Workout

21-15-9

T2B

Thrusters

Por cada ronda 60Du


Fortalecimiento

Bench Press 2x5 60% 2x470% 2x3 80% 2x1 90%

Incline Bench press 2x5 60% 2x4 70%

Half kneeling landmines press with cross body 3x10

Filly Z Press 3x10/10

Seated Behind The Neck Press 3x12

Feet on box pike kb puhs 3x10


Weighlifting

Front squats 2x4 85% 2x3 95% 2x2 100%

Jerks 2x5 65% 2x4 70% 2x3 75% 2x2 85% 2x1 90%

Clean Pulls 2x4 85% 2x3 95% 2x2 100%

Hang power snatchs 1x4 70% 2x3 75% 2x2 80%

Hang squats clean 1x4 70% 2x3 75% 2x2 80%


DUMBBELL - 3 Rounds

1 Arm Shoulder Press x 6 x brazo


10 Rounds

5 Deadlift (95/135lb )

5 Cleans

5 Push Press

10 Toes to Bar

30 Double Unders


Gymnastics

OTM: 18‘

Min 1:: 30” HS Walk

Min 2: 8 Negative HSPU

Min 3: 15m OH Lunge DB


16-12-8-4 Strict HSPU

8-6-4-2 Clean (50/70kg)


5x5 Back Squat 50%


5 rounds

12 One arm KB swing

12 One arm Row

60” Wall facing handstand hold

Comment URL copied!
Christopher Voght
June 25th, 2019 at 9:06 pm
Commented on: 190624

For time:

10 pull-ups

10 shoulder presses

15 Strict pull-ups

20 push presses

20 kipping C2B

30 push jerks

25 kipping pull-ups


♂‚ 95 lb.


11:12


Scale work

Comment URL copied!
Coastie Nick
June 25th, 2019 at 7:55 pm
Commented on: 190624

Rx’d 12:15

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Jeremy Ho
June 25th, 2019 at 7:49 pm
Commented on: 190624

Time: 17:24


Followed Juan's Scaling Option 1.


For time:

10 L/tuck pull-ups

10 shoulder presses

15 strict pull-ups

20 push presses

20 kipping pull-ups

30 push jerks

25 jumping pull-ups

95 lb.

Comment URL copied!
Luisa Pabon
June 25th, 2019 at 2:59 pm
Commented on: Course Photos | June 17-23, 2019

L1 Training in Houston, TX was exceptional! Donny, Jason, Abi and Teagan were so thorough through out the entire weekend. Their passion and beliefs in CrossFit were definitely reflected in their teaching! Thank you guys!

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Abigail Grove
June 26th, 2019 at 1:13 am

So fun to kick back with you after day 1! I loved looking back at the last row and see you smiling and nodding in lectures. I hope to see you judging or competing sometime soon!

Abs

Comment URL copied!
Randy Long
June 25th, 2019 at 2:11 pm
Commented on: 190624

19:10. 95 lbs. Did band-assisted chest-to-bar L- pull-ups.

Comment URL copied!
Robin Frei
June 25th, 2019 at 2:11 pm
Commented on: 190624

21:47 Rx

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Antonio Ivanov
June 25th, 2019 at 1:46 pm
Commented on: 190624

scaled the presses to 40 kg

on the L-sit C2B did just C2B

22:10

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Stephen Dull
June 25th, 2019 at 1:09 pm
Commented on: Course Photos | June 17-23, 2019

Awesome weekend at Erie Shore Crossfit for the L1 Trainer Seminar.


Special thanks to Jason, Grant, Joe, Kristen and Cody for a phenomenal weekend and excellent experience.

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Joe DeGain
June 25th, 2019 at 5:41 pm

Hi Stephen-

We are glad you enjoyed it. Thank you for contributing to the excellent weekend!

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Sam Meixell
June 25th, 2019 at 11:38 am
Commented on: 190624

9:27

5 Strict pull-ups

10 shoulder presses, 70#

10 kipping pull-ups

20 push presses, 70#

15 ring rows

30 push jerks, 70#

20 jumping pull-ups

Comment URL copied!
Qi Yipeng
June 25th, 2019 at 2:17 am
Commented on: Course Photos | June 17-23, 2019

6月22-23号在珠海的L1培训让我对CrossFit有了全新的认识和更深入的理解,虽然已经过去了两天,但我的内心仍非常兴奋。非常感谢这次负责培训我们的两位教员孔老师和韩老师,孔老师简明的讲解,韩老师精确的示范,我更好地吸收了CrossFit的理念。还有感谢为我们提供培训场地的BetterMe,友善的两位馆长和餐吧的小哥,完美的服务,这一切都非常暖心。当然通过这次培训结识到来自国内各地的CF爱好者也是我的收获之一。最后再一次感谢在这两天里遇到的人和事,感谢!

Comment URL copied!
Clarke Read
June 24th, 2019 at 11:28 pm
Commented on: Exercise as a Therapeutic Intervention for the Prevention and Treatment of Insulin Resistance

While the mechanisms presented here are complex, the overall biological behavior is fairly simple. Our muscles are one of the best tools our body has to manage our blood glucose levels, and so to keep our need for insulin in check. When our muscles become less responsive to insulin, and less able to pull glucose out of the blood, more insulin will be required to effectively modulate our blood glucose levels - and so the spiral toward insulin resistance begins. If, as this article argues, exercise plays a specific role to short-circuit this progression (by either preventing the muscles from developing insulin resistance in the first place or reversing it once it has developed), it may be a particularly powerful tool to prevent or reverse progression toward metabolic disease. The questions that would follow, then, are (1) what sorts of exercise are the most effective tools to prevent / reverse muscular insulin resistance (dose & form) and (2) how great an impact can exercise have, both by itself and as a supplement to dietary changes? I expect we can answer most of these questions simply through practice, and observing what does and does not put a dent in these conditions.


As Russ noted above, these questions may be critically important. Both the dose and the form of exercise must matter, as well as the broader context in which that exercise is done; if "exercise" is entirely genericized (either to the extreme of referring to all activity by a single term, or through blunt abstraction simply to "minutes of movement" or something similar), we'll lump ineffective treatments in with effective ones. Per Russ's closing comments, we already know what might happen in this case, as individuals and organizations without patients' best interests at heart co-op a valuable treatment, and the perceived public health impact of the intervention drops. The best tool to protect against this may be better understanding of where the border between effective and ineffective intervention lie (even if that border is fuzzy or variable), and with it tools to direct patients toward the former and away from the latter, but I don't think that's something the current research can clearly provide.

Comment URL copied!
Josh Nelson
June 24th, 2019 at 10:18 pm
Commented on: 190624

Women’s rx. 15:25

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Tim Carr
June 24th, 2019 at 10:09 pm
Commented on: 190624

......

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Matt Zero
June 24th, 2019 at 10:01 pm
Commented on: 190624

7:17 as Rx’d

Comment URL copied!
Mike Andridge
June 25th, 2019 at 1:47 am

Dang... Blazin'

Comment URL copied!
Colleen Glisson
June 24th, 2019 at 9:53 pm
Commented on: 190624

9:55 RX though the L c2b and pullups were a bit sloppy...

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Cor Oz
June 24th, 2019 at 9:09 pm
Commented on: 190624

For completion:

5 L pull-ups

10 shoulder presses

10 Kipping pull-ups + 30s L-sit

20 push presses

15 Purple band strict pull-ups

30 push jerks

25 Jumping pull-ups


45# bar

Comment URL copied!
Tripp Starling
June 24th, 2019 at 7:34 pm
Commented on: 190624

Juan's scale option 1 except 75#

9:19

Comment URL copied!
Brendan Mullan
June 24th, 2019 at 6:40 pm
Commented on: 190624

14.13 min @50kg

Pull ups with band

Comment URL copied!
Chad Standley
June 24th, 2019 at 6:31 pm
Commented on: 190624

10:51 Rx’d

Comment URL copied!
Mike Andridge
June 25th, 2019 at 1:46 am

Nice!

Comment URL copied!
Russell Albrycht
June 24th, 2019 at 6:23 pm
Commented on: 190624

23:12, 65â„–, blue band PU, with purple band last set

Comment URL copied!
Kelly August
June 24th, 2019 at 6:18 pm
Commented on: Course Photos | June 17-23, 2019

L1 Training in Houston, Tx exceeded my expectations. I was a little nervous because of the timing of the course because I was not at my best. This remarkable group of redshirts made me feel at home and took care of me. They did a fantastic job breaking down everything where it is simple to understand. The coaches were vigilant with the participants and made sure to accommodate their needs. Thank you so much!!!

Comment URL copied!
Abigail Grove
June 26th, 2019 at 1:11 am

What an honor to have your experience with us for the weekend. Thank you for trusting us! I hope you will stay in touch and let me know all about the family, school and your training!

hugs,

Abs

Comment URL copied!
Matthew Aukstikalnes
June 24th, 2019 at 5:19 pm
Commented on: 190624

13:03, subbed strict C2B for L-C2B, otherwise as written.

Comment URL copied!
Russ Greene
June 24th, 2019 at 5:15 pm
Commented on: Exercise as a Therapeutic Intervention for the Prevention and Treatment of Insulin Resistance

"why such a potent modulator of these conditions is not more commonly prescribed is perplexing and should be of utmost concern to medical health care professionals worldwide."


It's not that perplexing. The pharmaceutical industry has done a better job at marketing and lobbying drugs than the soda-exercise complex has done at marketing physical activity. For now.


Should, however, the current absence of activity presciption it be "of utmost concern?" The answer depends largely on what form activity prescription would take.


Would it follow the Coca-Cola / ACSM Exercise is Medicine plan? That is, would this new focus on doctor prescription of physical activity ignore nutrition and largely overlook intensity and functionality? If so, patients probably be better off without it. Or would this new paradigm recognize the fundamental importance of nutrition, and the value of actually training movements required in daily life.


More important, who would decide what form the activity would take? Would the doctors be able to recommend their own trainers, gyms and methods, based on their own experience, or would bureaucrats and highly-centralized authorities confine them, and their patients, to particular certain gyms and trainers (read: the ones associated with the most powerful lobbying forces).


And, how would doctors assess patient progress? Would clients be "incentivized" to wear unreliable devices such as Fitbits, violating their civil liberties for ineffective, if not downright iatrogenic, results (as Ezekiel Emanuel and others have suggested)? Or, would the physicians use actual fitness testing such as time taken to get off the ground, number of squat-to-stands performed in 20 seconds, etc.?


The same questions largely apply to the push to involve nutrition in medicine. The devil remains in the details.

Comment URL copied!
Mary Dan Eades
June 25th, 2019 at 5:33 pm

Completely agree, Russ Greene! The prescription mainstream medicine would proffer to the DMT2 patient is a low fat diet replete with many servings of 'complex' carbohydrates. And the preferred fat would be 'heart healthy canola oil' and other 'vegetable oils'. The exercise they'd recommend would be something on the order of walking with light hand weights at most. Wrong diet. Wrong exercise recommendation. A plan guaranteed to be ineffective.


Increasing fat in the diet (particularly saturated varieties) works to increase mitochondrial density. Dropping sugar and carbohydrate intake shifts the metabolic machinery toward fat burning in those more plentiful mitochrondria. And coupling the correct nutritional structure with an exercise plan that combines regular high intensity aerobic activities of sufficient duration to boost fat use with maximum intensity resistance training to achieve anaerobic (ie, glucose burning) metabolism will work. I think I know of such a plan!

Comment URL copied!
Danny Bostwick
June 24th, 2019 at 5:01 pm
Commented on: 190624

12:49 Rx. Did old school kipping pull-ups, not butterfly. Felt like that was more in line with the day.


Scales completed. I’ll tell you what, do 20 minutes of scales with a super active shoulder and then grab a PVC and do an OHS. Felt so right.

Comment URL copied!
Steve Day
June 24th, 2019 at 4:52 pm
Commented on: 190624

14:12

10 strict L pull-ups

10 shoulder presses

15 strict L pull-ups

20 push presses

20 strict pull-ups w/12lb assist

30 push jerks

25 strict pull-ups w/24lb assist


40 lb dumbells

Comment URL copied!
Nicole Deaver
June 24th, 2019 at 4:08 pm
Commented on: 190624

14:36 Rx,

All but had to sub 10 L pull-ups for C2B L pull-ups (not enough clearance for C2B).

Comment URL copied!
Michael Arko
June 24th, 2019 at 3:43 pm
Commented on: 190624

85lbs

12:05

Comment URL copied!
Mike Andridge
June 24th, 2019 at 3:17 pm
Commented on: 190624

rx using rings

15:54

m/49/175

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Rj Reynolds
June 24th, 2019 at 2:58 pm
Commented on: Course Photos | June 17-23, 2019

The CF staff in Houston this weekend was AWESOME! Y'all delivered a lot of content in a short amount of time extremely well. And it was fun. True professionals. Great job!

Comment URL copied!
Abigail Grove
June 26th, 2019 at 1:09 am

RJ, your genuine desire to learn was apparent this weekend. Thank you for hanging out, for digging in and for doing it with us! Please let me know how things go with the affiliate!

Abs

Comment URL copied!
Pat Sherwood
June 24th, 2019 at 2:43 pm
Commented on: The Ring Row

The ring row is such a fantastic and underutilized movement. Most of us would be well served to do more of them.

Comment URL copied!
Michael Bishop
June 24th, 2019 at 2:06 pm
Commented on: 190624

16:48 rd


All sets broken

Comment URL copied!
Didier Rios
June 24th, 2019 at 2:05 pm
Commented on: 190624

i do with barbell 105 lb

strict press

10 l ches to bar strict

15 l pull ups

20 push press

20 strict pull ups

30 push jerk

25 kipping pull ups

Tc: 12 min

Comment URL copied!
Jim Rix
June 24th, 2019 at 1:59 pm
Commented on: 190624

At 80#

10 strict pull-ups, 30 sec L-sit on parallettes

10 shoulder press

15 kipping pull-ups, 30 sec L-sit

20 push press

20 jumping pull-ups

30 push jerks

25 ring rows

13:55

Comment URL copied!
Weiwen Zhang
June 24th, 2019 at 1:59 pm
Commented on: Course Photos | June 17-23, 2019

您好!通过在珠海Better Me场馆的两天L1课程里,我学到了什么叫CF,了解到里面的基本内容,基础训练和营养的摄入!在这里我非常感谢我们的导师孔老师和韩老师,谢谢他们在课程上给到我们学员的专业,也感谢Better Me的馆主,为我们提供一个良好的学习环境!谢谢您们

Comment URL copied!
Eric O'Connor
June 24th, 2019 at 1:18 pm
Commented on: 190624

Here are some scaling thoughts and a couple possible scaled variations for this workout:

Pull-up Variations: Because the volume is reasonable and the rep scheme is manageable, I will challenge some of my experienced athletes to attempt this workout as prescribed, even if the intensity is relatively low. For athletes that can perform the movements but the volume is too high, I will reduce the reps being performed as prescribed and modify the movement for the remainder of the reps. For athletes that cannot perform the movements, I will attempt to utilize band assistance, to help them achieve the range of motion, at the prescribed number of reps. There may be instances that I need to modify the movement further and/or reduce reps. I will make these adjustments on an individual basis.


Overhead Pressing Series: This workout provides a nice opportunity to work on technique of complex movements in a fatigued state. I consider the load to be light and I expect many athletes will be able to complete these reps unbroken. The shoulder press will likely be the determining factor as to what loads are used for the remaining movements. I will utilize loads the allow the 10 shoulder presses to be completed in no more than 2 sets.


The following workouts are examples of potential scaled options. Keep in mind, these workouts are just examples. Many people will need to make some alterations to these scaled variations to help achieve the stimulus of the workout that is best for them:

Intermediate

5 L chest-to-bar pull-ups + 5 Band-assisted L chest-to-bar pull-ups

10 Shoulder presses

5 L pull-ups + 10 band-assisted L pull-ups

20 Push presses

10 Strict pull-ups + 10 band-assisted strict pull-ups

30 Push jerks

25 Kipping pull-ups

*Use prescribed load or reduce load to complete each movement in 2 sets or less.


Novice

10 Chest to ring rows + 0:15 L hang (Use a tuck if needed)

10 Shoulder presses

10 Band-assisted strict pull-ups + 0:15 L hang (Use a tuck if needed)

15 Push presses

10 Band-assisted strict pull-ups

20 Push jerks

15 Band-assisted kipping pull-ups

*Use a load that allows the reps of each movement to be completed in no more than 2 sets.

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Ashley Jimenez
June 24th, 2019 at 12:53 pm
Commented on: Course Photos | June 17-23, 2019

CF-L1 Training in Brooklyn, NY complete! Thank you to our amazing Red Shirts: Dennis, Kelley, Keith and Val! It was honor to be taught by such knowledgeable individuals. I strive to Coach to the standards you have set, with the lessons taught this weekend I am one step closer! Thank You!

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John Doody
June 24th, 2019 at 11:47 am
Commented on: 190624

14:08 Rx’d

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Hendrik Bünzen
June 24th, 2019 at 11:05 am
Commented on: 190624

13:35 rx’d

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Yoshi Flores
June 24th, 2019 at 10:52 am
Commented on: Course Photos | June 17-23, 2019

One of the best weekends everrrr. L1 training was filled with high energy and knowledge by all staff members. Fun, precise and professional. Course material and presentation made it easy to keep focus and absorb the information. Thank you guys for making this such an awesome experience for all of us. You guys rock :)


Major shout out to my first crossfit box Skyline and to the awesome:

Black wolf

Undercurrent

Torch

And Thunderdome

For taking me in :)

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Abigail Grove
June 26th, 2019 at 1:08 am

Yoshi, you were a joy to have in class. I am glad your knee cooperated for you and you were able to experience the weekend at your first box ever! Can't wait to see what you are up to in a year from now. Stay in touch!

Abs

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Kyle Buchanan
June 24th, 2019 at 10:33 am
Commented on: 190624

13:41 rx

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Claire Fiddian-Green
June 24th, 2019 at 10:11 am
Commented on: 190624

19:57. Rx strict presses, push presses, push jerks, and kipping pull-ups. Band assisted C2B L pull-ups, regular L pull-ups and strict pull-ups.

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Marcus Willis
June 24th, 2019 at 5:07 am
Commented on: 190624

M/39/5'10"/209


Rxd 18:39

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Francesco Lo Parco
June 24th, 2019 at 4:39 am
Commented on: Course Photos | June 17-23, 2019

CFL1 course in Sydney was great. Our coaches Matt, Kate and Gavin delivered the course extremely well giving us all the knowledge needed and answering all our question. I was impressed by the way they spotted and corrected even the smallest flaws in our movements. Hopefully we'll be able to do the same with some practice. Awesome experience!!

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Amanda Massey
June 24th, 2019 at 2:54 am
Commented on: Course Photos | June 17-23, 2019

What an amazing weekend! Our CFL1 training course was beyond my expectations! I was proud to be a part of such a great group of people! Thank you to Abi, Tegan, Donny, and Jason! A huge shoutout to Skyline CrossFit for allowing us to take over their box for the weekend!

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Abigail Grove
June 24th, 2019 at 4:47 am

Girl, I want to see a muscle up video soon!!! It's there! Thanks for your smile in the front row this weekend!

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Song Zhanping
June 24th, 2019 at 2:53 am
Commented on: Course Photos | June 17-23, 2019

在珠海Better Me两天的L1培训学习里,非常感谢孔亮老师与韩凌老师的非常认真专业的讲解与教学,令我受益匪浅!

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Liang Kong
June 24th, 2019 at 7:37 am

阿平,愿CrossFit助你腾飞!

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Clarissa Flores
June 24th, 2019 at 2:49 am
Commented on: Course Photos | June 17-23, 2019

Our L1 coaches in Houston this weekend were amazing!!!! Abi, Jason, Tegan and Donny are absolutely phenomenal at their jobs. They did great at explaining and always made sure all of our questions were answered. It was savvyyyy ;)

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Abigail Grove
June 24th, 2019 at 4:46 am

Savvy! Ya'll were such a fun group; thank you for being such good training partner for the weekend!

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Chris Sinagoga
June 24th, 2019 at 2:28 am
Commented on: 190624

Champions Club Scaling Notes


RANT:

So I would like to use this platform to say that I did that tabata thruster workout earlier today (the one I gave a 6 to) and I actually did not finish it. I used 45-lbs. So yeah… my bad you guys!


I SHOULD TRY THIS RX’D IF: I have all the movements and I can keep track of the rep scheme


ORGANIC SCALES:

Strength — as is

Stamina — as is, unless you’re a freak and can do all the pulling movements before doing all of the pushing movements

Endurance — not sure yet, probably pick two of the movements and practice them in some kind of a team workout format (one partner runs while the other does the movement)

Flexibility — keep integrity of the L of the pull-up and the overhead position on presses at all costs; scale range of motion or load to achieve this


NEUROLOGICAL SCALES:

Coordination — connect your brain to your belly and don’t let it budge

Accuracy — this is probably where range of motion standards would come into play. Throw away the timer if needed

Agility — lighten up weight and see if you can speed through transition positions on presses. Add reps if needed.

Balance — push jerks give us a good opportunity to practice this, but kipping pull-ups even more. Balance means keeping your general center of mass in line with your support. Your hands are your support and your hips should always be right under them regardless of where you are on the movement.


GROUP VERSION: leaning towards something on the Endurance scale. Either way, I’ll make sure to keep the rep scheme consistent instead of ascending.


WARMUP:

Literally anything from the legs-down.

Maybe toss the football a little bit.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): again, haven’t done this one yet, but since muscular fatigue will be a big factor here, I’d go with a 5.

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Brian Anderson
June 25th, 2019 at 2:31 am

I love a man who’s true to his word and willing to accept blame. Love reading your stuff, Chris! I dropped to 45# so technically I didn’t finish it either.


Today was 12:38 Rx. Big sets made me slow down. Got the last 25 UB so that felt like a proud ending.


42-M-69-170#

Just got braces so I’m probably losing weight, 😬😂

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Chris Sinagoga
June 25th, 2019 at 12:50 pm

Thanks for the kind words Brian! That's a good time and effort!

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Brian Francis
June 24th, 2019 at 1:59 am
Commented on: Course Photos | June 17-23, 2019

L1 Training in Houston TX is in the books. Our 4 redshirts including Abi, Jason, Tegan, and Donny did an amazing job. Their knowledge of CrossFit and delivery of the course was fantastic. More impressive was watching them coach our class. These individuals are true professionals at delivering real-time coaching advice to large groups in the CrossFit moment. Thank you!

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Abigail Grove
June 24th, 2019 at 4:45 am

Brain! It was great to have you in the group and see things start to click for you. Thank you for giving us your weekend!

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Juan Acevedo
June 24th, 2019 at 1:04 am
Commented on: 190624

INTENDED STIMULUS

.

This is one of those pieces that remind you that gymnastics and weightlifting are perfectly valid disciplines to develop cardiovascular capacity. It just requires a good programmer and a willing athlete. We have both today. The ascending rep scheme combined with the decrease in strictness in the movements will guarantee that you ride that stamina threshold all the way from beginning to end. Make no mistake--this is still meant to be a highly intense piece. Consider the prescribed weight for a minute. For RX standards that is not heavy, not even after all the volume of pressing. That's because the idea is to really keep you going, flirting with muscle fatigue, but not with loss of capacity. When scaling today keep that in mind, especially on the pull-ups, where we want the same approach. You might not need to scale a lot but make sure that when you get to the set of 20 you have enough juice to kick it up a notch. In any case, try to preserve the progressive nature of the skill/rep scheme.

Technique learning is always better before the workout when your athlete can concentrate. However, today provides an excellent opportunity for new athletes to understand the difference between press, push press, and push jerk. In your brief, make sure you are drawing parallels between the different versions of pull-ups and the pressing movements. Also set your athletes up to pay attention to the relationship between the press, the push press, and the push jerk--they build on each other. Make sure they have a vertical drive, a stacked final overhead position, and a balanced jerk receiving position. If they have all three today, they will learn A LOT!



OPTION 1

For time:

10 L/tuck pull-ups

10 shoulder presses

15 strict pull-ups

20 push presses

20 kipping pull-ups

30 push jerks

25 jumping pull-ups

♀ 65 lb. ♂‚ 95 lb.

Practice scales for 20 minutes.



OPTION 2

For time:

10 strict pull-ups

10 shoulder presses

15 kipping pull-ups

20 push presses

20 jumping pull-ups

30 push jerks

25 ring rows

♀ 55 lb. ♂‚ 75 lb.

Practice scales for 20 minutes.



OPTION 3

For time:

10 box assisted pull-ups

10 shoulder presses

15 straight arms ring rows

20 push presses

20 kip swings

30 push jerks

25 jumping pull-ups

♀ 55 lb. ♂‚ 75 lb.

Practice scales for 20 minutes.

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Jim Rix
June 24th, 2019 at 1:56 pm

Tks for the scaling, Juan.

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Tripp Starling
June 24th, 2019 at 7:38 pm

Yes, thanks!

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Bryan Rosen
June 24th, 2019 at 1:03 am
Commented on: 190624

Warm-up for 190624:

GENERAL WARM-UP


1 round:

2 minutes of biking or rowing:

15 banded pull-aparts

15 reverse grip PVC pass-throughs

15 jumping air squats


SPECIFIC WARM-UP


Pull-up variations

10 ring rows

10 kipping swings

3 sets of: 1 pull-up with right leg extended + 1 pull-up with left leg extended

3 sets of: 1 L pull-up + 1 L chest-to-bar pull-ups + 2 strict pull-ups +2 kipping pull-ups


Press variations

10 Shoulder Presses with a PVC

then,

5 reps of the following with a PVC:

- Dip and hold

- Dip and drive (slow)

- Dip and drive (fast)

- Push press

- Jerk "lands" with PVC overhead

- Push Jerks


Build up:

3 sets of: 1 shoulder press + 2 push presses + 3 push jerks

> Increase weight each set.

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Steven Thunander
June 24th, 2019 at 12:20 am
Commented on: 190624

Globo Scale: As Rxed. If there is no barbell, sub 45/30 lb dbs (If 50/35 lb dumbbells are all that are available cut the reps by a third- 7 shoulder press, 14 push press, 20 push jerks or just do it normally if you can move the weight efficiently). . Bodyweight sub is Strict HSPU, HSPU, and piked hand release pushups (Again cutting the reps down due to the increased difficulty). Pullups scale are 10 strict pull-ups and 30 second L sit, 15 pullups and 30 second l sit, 20 jumping pullups, 25 ring rows (Or 20 and 25 pullups with assist from gravatron or bands, with 25 having additional help). Scale down from here. If in a globo gym with only a lat pulldown, do progressively lighter lat pulldowns with the same rep schema, and do 30 seconds of L sits after each set where the L pullups should be.

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