CrossFit | 190627
Thursday

190627

Workout of the Day

62

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

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“There is actually a lot of evidence now to suggest that diet can reverse diabetes. Control trials coming out have shown that very low-energy diets can actually help people lose weight and go into what we call a remission, which means that glycemic numbers are lower than the cut-off for diabetic levels. … If it’s going to be a low-carb diet and that works for you and you can adhere to that, that’s great. If it’s going to be intermittent fasting and you can adhere to that, that’s great.”

Read the articleCuring Type 2 diabetes through diet is in the public good

Comments on 190627

69 Comments

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Doug Brubacher
March 23rd, 2021 at 3:12 am
Commented on: 190627

CFWUx2 +5wb 10s 10dus

61:45

HS shoulder taps sub for HS walk

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Manchild Manchild
November 8th, 2019 at 5:56 pm
Commented on: 190627

subbed:

10 BPUs

25 thrusters, 20# dbs

5 wall walks


18:29

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Shane Azizi
September 13th, 2019 at 11:57 pm
Commented on: 190627

46:23 subbed bear walks for handstand walks.

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Kury Akin
September 2nd, 2019 at 3:04 pm
Commented on: 190627

26:35

50r (30sdlhp@20kg, 20 split jumps)

25 thrusters with 10kg kb

1min handstand

1min fist/hand plank

50 DU

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John Campion
July 23rd, 2019 at 1:59 am
Commented on: 190627

44:05 rx

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Jeff Chalfant
July 18th, 2019 at 8:35 pm
Commented on: 190627

42:41 with 50’ HS walk each round. Stayed at 14m per round consistently. Rowed at 1/2 marathon pace. Broke wallballs 12-11-10-9-8.


40/69.5”/187

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Morgan Greene
July 14th, 2019 at 11:41 pm
Commented on: 190627

36:04


subbed 1 min HS hold for 100' HS walk

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Shannon Said
July 10th, 2019 at 9:51 am
Commented on: 190627

X 45 wall balls @10kg (instead of 9)

X 30 1.5 metre 24 inch box pikes = 100 foot handstand walk

X 100 single unders + x 50 double unders w/weighted rope = 100 double unders


1:08:06


Too long?

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Robert DiTursi
July 7th, 2019 at 9:23 pm
Commented on: Bacon-Wrapped Asparagus with Soft-Boiled Egg

That's pretty damn sexy. But I think I'll lose patience and just whip up a bacon and asparagus omelet. Well, gotta give it a go, right?

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Claire Fiddian-Green
July 7th, 2019 at 12:55 pm
Commented on: 190627

First did Deadlift WOD from 06/26 (results posted there), then rested 5 minutes.

Then: 3 rounds of 1,000 m row, 50 wall ball shots with a 14 lb. ball to a 9 ft. target, 3 sets of 1 wall walk with a 20 second HS hold, 100 single unders. 38:07. Completed 07/07/2019.

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Cy Azizi
July 6th, 2019 at 7:25 pm
Commented on: 190627

Scale handstand walk: 100ft bear walk, 1 min handstand hold

Scale doubleunders: 2 min attempts

71:00

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Mike de Graauw
July 5th, 2019 at 3:51 pm
Commented on: 190627

18:36


2 rnds(only had 20 mins)


Scaled to

500m row

50- wall balls

10-HSPU

50-DUs


M/60/6’2”/230

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Benjamin Schill
July 2nd, 2019 at 2:19 pm
Commented on: 190627

M/41/6’3”/215


37:46 w/ 25x95# push presses & a long staircase.

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Josh Connelly
July 1st, 2019 at 4:50 pm
Commented on: 190627

29:13RX.


Loved this one, paced from round 1, super humid today.

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Maksym Cherkis
June 29th, 2019 at 1:08 pm
Commented on: 190627

Scaled:

3 rounds for time of:


800-m run

50 wall-ball shots

80-m bear walk

200 single-unders


7kg. ball to 3-m

Time: 45:40

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Sebastien Fitzpatrick
June 29th, 2019 at 12:42 pm
Commented on: 190627

51:30 Rx


Something is off, because I’m good at all of these movements

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Coastie Nick
June 29th, 2019 at 12:38 am
Commented on: 190627

40:24

-Used 16# ball (heaviest available)

-Subbed handstand shoulder taps (100 per round)

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Lucas Allan
June 28th, 2019 at 5:53 pm
Commented on: 190627

43/6’3”/200

33:37rx

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Didier Rios
June 28th, 2019 at 2:35 pm
Commented on: 190627

i dont have row, and i run 1000 m

1000 m run

50 wall balls

100 fs handstand walk

100 double under

tc: 36:06 Rx

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Sam Meixell
June 28th, 2019 at 12:50 pm
Commented on: 190627

3 rounds in 21:19 of:

500-m row

25 wall-ball shots, 14#@10'

2 Around-the-Worlds

100 single-unders

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Cliff Hoecker
June 28th, 2019 at 4:28 am
Commented on: 190627

3 rds...


1000m row

30 wall balls

1 min handstand hold

100 su’s


27:41


M/6/190/51

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Kiron Simmons
June 28th, 2019 at 4:16 am
Commented on: 190627

This is the hardest WOD I’ve done for the year. Great one .com

Scaled

3RFT

1000m Row

50 Wall Balls (20# 10ft)

50ft HSW

100 DUs

47:48

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Byron Hills
June 28th, 2019 at 3:06 am
Commented on: 190627

Rx except subbed 2 sets of 50 plank shoulder touches and 1 set of pike shoulder touches for hand stand walks

No idea on time b/c of lots of interruptions and waiting for boy to finish rowing

Somewhere between 45-50 minutes

Had to break up every set except rowing

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Eric O'Connor
June 28th, 2019 at 12:45 am
Commented on: 190627

This one is a "doozy"! For these longer workouts, ensure that you are moving at a submaximal pace in the beginning and potentially utilize smaller sets with shorter rest breaks, even on the first round. Here are some scaling thoughts:

Rowing: I will have many of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5:00 minutes, I will consider reducing the distance each round or have them row for a 5:00 duration each round. I will reduce distances for newer or deconditioned athletes to control their overall volume.


Wall-ball Shots: I consider the volume of this movement to be high, with an additional demand on the shoulders when being performed alongside the handstand walks. I anticipate that I will need to reduce the reps, load of the ball, or height of the toss, for a lot of athletes, to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, spend no longer than 5:00 on any round of wall-balls or allow no more than 5 sets to complete the reps on any round.


Handstand walk- The skill demand of this movement is high and many of my athletes will need to modify the movement to maintain the stimulus. I also expect the wall ball shots to have a significant impact on this movement. For athletes that have the capacity to handstand walk, but cannot achieve consistent efforts, I will reduce the distance or limit them to no more than 6-7 attempts on each round. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, plank shoulder taps, and a high hips bear crawl. I will assign reps/distance on an individual basis or assign a 2:00-2:30 time duration to practice.


Double-unders: I consider the volume of this movement to be relatively high and challenging, when arranged in this fashion. High-level athletes should not take longer than approximately 1-1.5 minutes to complete a set of 100 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 2-minutes of double-under attempts each round. My second option, for this athlete, will be to have them complete a mix of single-unders and double-unders. For athletes that are new or de-conditioned, I will have them complete 100 single-unders each round today.

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Michael Bishop
June 27th, 2019 at 11:57 pm
Commented on: 190627

Wow


Capped each round @ 11 mins


Scaled to 40 wb, 80 du, 20 handstand hand lifts


Just yesterday I was wondering when we're going to see these damn wall balls again


With my son who scaled a bit more than I did but he still did great

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Jesse Delander
June 27th, 2019 at 11:16 pm
Commented on: 190627

35:45 RX

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Brian Anderson
June 27th, 2019 at 10:42 pm
Commented on: 190627

This one becomes a mental grind.


Perhaps not if you’re a taller athlete. #GarageGym T-storm started in rd 2. Finished rd 3 WBs inside garage @ ~8.5ft. Sub 5 wall-walks per rd.


38:37 - M-42-69-170#

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Cor Oz
June 27th, 2019 at 10:10 pm
Commented on: 190627

For completion:

Row 500m

25 Wall Ball Shots

Bear Crawl 50m

100 Single Unders

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Matt Zero
June 27th, 2019 at 9:48 pm
Commented on: 190627

1000m row

50 dumbbell thrusters with 2x20lbs

50 strict bar dips

50 jumping squats


36:46

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Clarke Read
June 27th, 2019 at 9:39 pm
Commented on: Curing Type 2 diabetes through diet is in the public good

There are a lot of positive angles at play here.


First, one key difference between dietary interventions and pharmaceutical interventions which this article only briefly addresses might be the most important - dietary interventions have shown the potential to CURE diabetes in a way no pharmaceutical intervention (to my knowledge) has. Our pharmaceutical interventions are designed to minimize the impact of the diabetic condition on overall health, not to bring patients to a state where their metabolism would function normally in the absence of pharmacology. Dietary interventions have repeatedly been shown to return the metabolism to “normal” function, and often rapidly. A CURE represents massive savings both for the patient and society, in multiple forms.


Second, while the article rightly acknowledges the challenges associated with helping patients follow diets, these are challenges that can likely be overcome with the right resources. If diet were positioned as a tool with medical significance, and there were willingness (and incentives) across the board to invest in dietary adherence to a level justified by the cost savings that result when diets are followed, I expect we’ll find ways to dramatically improve the mean benefits attributed to diet. (Virta has done a great job showing both that this can be done and that the impacts when it is done are substantial)


Finally, the secondary effects of diet are, by my assessment, better than the secondary effects of a drug. Many diets that have the potential to reverse diabetes also have the potential to drive a wide variety of simultaneous metabolic improvements - thus improving both the health and happiness of the dieter. As we recently saw with metformin, even drugs widely considered “safe” may come out to be harmful over time. This isn’t meant to be a broad anti-pharmacology statement, but on this basis alone, I would err toward choosing diet over drug if both had the potential to yield similar outcomes.


The question, as Russ notes above, is what the best mechanism (or mechanisms) might be to best apply dietary interventions toward this public good; a top-down public program may not be it.

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Christopher Voght
June 27th, 2019 at 9:27 pm
Commented on: 190627

3 rounds for time of:


800-M run

50 wall-ball shots

100-ft. handstand walk

100 double-unders


♂‚ 20-lb. ball to 10 ft.


40:55

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Christopher Voght
June 27th, 2019 at 9:27 pm
Commented on: 190627

3 rounds for time of:


800-M run

50 wall-ball shots

100-ft. handstand walk

100 double-unders


♂‚ 20-lb. ball to 10 ft.


40:55

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Tripp Starling
June 27th, 2019 at 8:51 pm
Commented on: 190627

3 RFT

1000 m row

30 wallballs 20# to 10'

30 shoulder taps against wall

70 double unders

31:57

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Danny Bostwick
June 27th, 2019 at 8:24 pm
Commented on: 190627

Scaled this to 2 rounds for a plethora of reasons. Heat, time constraints, current fitness levels, but most of all because I have a cross country flight with a rambunctious 1 year old tomorrow and don’t want to my legs to be trashed since I’ll be chasing this kid around the airport.

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Danny Bostwick
June 27th, 2019 at 8:25 pm

24: and some change for 2 rounds. Rx loading and movements.

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Jeremy Ho
June 27th, 2019 at 8:18 pm
Commented on: 190627

3 rounds

1000m row

25 dumbbell thrusters 40 lbs total

75 double-unders


35 min 14 sec (estimated because I forgot to stop my watch)

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Vincent Dahlqvist
June 27th, 2019 at 8:06 pm
Commented on: 190627

43:05, 3 rounds of 1000 m row, 50 wallball shots, scaled to 1 min handstand and 200 singles

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Michael Arko
June 27th, 2019 at 7:06 pm
Commented on: 190627

Basically stayed with Rx level but subbed with following to replace things that are not possible in the house:


40 calories elliptical trainer Level 12

50 dumbbell thrusters, 2 x 18lbs dumbbells

100 shoulder touches (wall-facing)

100 double-unders


43:53


Wow this was brutal. I treated it like a Hero WOD and "just keep on going". DUs got better and better; strung together 47 + 37 on the 3rd round before I just ran out of gas and needed to breathe.

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Tom Perry
June 27th, 2019 at 6:54 pm
Commented on: 190627

58 / 169


with my shoulder replacement, upside down is not an option

did 30 WBS per round

did 100ft bearcrawl and 1 min feet elevated 3' plank hold for each walk


43:50

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Robin Frei
June 27th, 2019 at 5:43 pm
Commented on: 190627

37:21

1000m row

50 wb @ 20lb

100 ft bear walks

100 Single inder

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Nicholas Scott
June 27th, 2019 at 5:41 pm
Commented on: 190627

48 min

1000 m row x3

20lb wb 10 ft 50 x3

100 ft bear crawl and used box as pivot as variation x3

100 single under x3


This was a brutal but great workout even with my variations

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Nicole Deaver
June 27th, 2019 at 5:25 pm
Commented on: 190627

28:23

3 Rds

800m run

50 wall balls-10# (all I have)

1min handstand hold-unbroken

100 ft bear crawl

100 single unders


No wonder my DUs are about nonexistent, I could barely do SUs today.

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Steve Day
June 27th, 2019 at 4:14 pm
Commented on: 190627

Scaled to 3 RFT

1,000m row (all sets under 4 min)

50 wall balls, 20# (broken 2-4 sets ea rnd)

1 min hs holds@wall (Broken 2 sets ea rnd)

100' bear crawl

60 double unders ***first WOD attempting strictly DU. I've been practicing and am happy with my progression. I was able to string together 7-15 DU at a time.

35:30

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Etienne Gilbert
June 27th, 2019 at 3:19 pm
Commented on: 190627

Scaled to:

3 Rd for Time

800 M Row

50 WB 10' @ 20#

8X 10' HS Walk (not enough space in the garage to do longer)

15 burpees (I need to work on that specific weakness...)

32:45

M/45/185

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Mike Andridge
June 27th, 2019 at 2:19 pm
Commented on: 190627

Just for shts and giggles...

1 round of

1000m row

50 wb 20#/9 1/2 target

100' bear crawl--hips as high as possible

100 du

15:28

then into

2 rnds

500m row

25 wb

100' bear crawl

25 du--had a brain fart and only did 25, not 50 as I should have....

34:40 total time

m/49/175

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Grant Shymske
June 27th, 2019 at 2:11 pm
Commented on: Bacon-Wrapped Asparagus with Soft-Boiled Egg

That looks delicious, haven’t ‘dunked’ a soft boiled egg in a while, very European practice that we need to get on board with here in the states.

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Grant Shymske
June 27th, 2019 at 2:10 pm
Commented on: Curing Type 2 diabetes through diet is in the public good

This is a good one to share, I really like that it contributes to pushing the conversation on subsidizing healthier produce and insurance covering fitness pursuits.

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Russ Greene
June 27th, 2019 at 7:53 pm

Grant,

I imagine you're referring to this: "covering the services of registered dieticians and personal trainers under public health care."


I urge you, and anyone else who thinks this is a good idea, to consider the guidelines that public health care entities are likely to apply through such a program, as well as the history of government guidelines in these fields.


This would lead to federal subsidies for NSCA and ACSM trainers to implement Coca-Cola's Exercise is Medicine program, and more money going towards licensed nutritionists and dietitians who continue to promote the old, failed, high carb approach to diabetes management (https://eatright.org/health/diseases-and-conditions/diabetes/carbohydrates-part-of-a-healthful-diabetes-diet).


This would not in fact be a paradigm shift, as the article implies, but rather a doubling down on the old, failed, fraudulent and corrupt institutions responsible for getting us into this mess.


Moreover, involving the federal government in citizens' everyday lives (what they eat, how they move) would lead to serious violations of civil liberty and erase the already diminishing distinction between the public and private spheres.

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Russ Greene
June 27th, 2019 at 7:53 pm

*liberties

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Hendrik Bünzen
June 27th, 2019 at 1:50 pm
Commented on: 190627

54:48 rx’d

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Jim Rix
June 27th, 2019 at 1:50 pm
Commented on: 190627

Scaled to 3 RFT

800m row

30 wall balls, 20#

3x15-25 sec handstand holds against a wall

125 single unders

30:13

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Keith Olson
June 27th, 2019 at 1:27 pm
Commented on: 190627

3 rounds for time of:

800-m row

30 wall-ball shots

100-ft. bearwalk

80 single-unders

18:58

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Jesse Delander
June 27th, 2019 at 12:47 pm
Commented on: 190627

385-405-420-435-450x2

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Rebecca McGillion
June 27th, 2019 at 11:54 am
Commented on: Bacon-Wrapped Asparagus with Soft-Boiled Egg

What is macros numbers for this meal?

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John Doody
June 27th, 2019 at 11:53 am
Commented on: 190627

37:59. Subbed 100’ bear crawl and 1:00 handstand hold for handstand walk. My shoulders are smoked

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Dave DeCoste
June 27th, 2019 at 11:04 am
Commented on: 190627

38:50

Subbed 40 lb dumbbell thrusters (1 dumbbell) for wall-balls. All else Rx.

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Arthur Novais
June 27th, 2019 at 10:18 am
Commented on: 190627

This is Insane !! :)

Good Fun to us

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Andrei Petrov
June 27th, 2019 at 8:54 am
Commented on: 190627

38:03 (RX)

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Kyle Buchanan
June 27th, 2019 at 8:09 am
Commented on: 190627

36:55 rx

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Brendan Mullan
June 27th, 2019 at 6:40 am
Commented on: 190627

3RFT

1000m row

50 WBS 8kg/10ft

30m bear walk

100 single unders

29.40 min

Great WOD. Cheers from sunny Tipperary 😎

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carlos Segnini
June 27th, 2019 at 6:07 am
Commented on: 190627

M38 77kgs

Total time 53mins (15, 20, 18)

Subbed Thrusters 12kg, bear walks 100 steps and 100 star jumps.

Last set ran 1k instead of rowing (some smart guy took the only rowing machine)

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Basem ElAdawy
June 27th, 2019 at 6:33 am

I like how you scaled it, very smart.

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Kyungtaek Kang
June 27th, 2019 at 4:16 am
Commented on: 190627

안양공식인증지부 크로스핏힘

49:06 (무지 더웠다!!!)

강경택 45세/180cm/90kg

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Juan Acevedo
June 27th, 2019 at 1:29 am
Commented on: 190627

INTENDED STIMULUS

.

¡Ay bendito! This one will test you at many different levels. You will learn today how well you deal with a long effort that involves multiple movements and different skill levels. The objective here is not to move fast, it is to keep moving. Sure, we want to do this in the shortest time possible, but thinking about it like that does not help much. Turn it upside down. Today focus on minimizing the time you are NOT MOVING. This is easily achieved if you break everything up into very manageable and conservative sets, while tracking your rest. Make sure it is about 5-10 seconds. Do that consistently and with discipline throughout the workout and you will get what we want from this workout. Today being a hero means being disciplined, not going for big sets. Before starting, consider the numbers and reduce the reps to make each round last no more than 12 minutes. If you don't have handstand walking or double-unders yet, today is not the day to try progressions you don't fully own during the workout. The stimulus we want is that of big volume and to keep moving, high-skill learning does not mix well there. This is a fun one today. Play hard, move well, keep moving!



OPTION 1

3 rounds for time of:

800-m row

40 wall-ball shots

80-ft. handstand walk

80 double-unders

♀ 14-lb. ball to 9 ft.

♂‚ 20-lb. ball to 10 ft.



OPTION 2

3 rounds for time of:

800-m row

40 wall-ball shots

8 total rotations around the box handstand walk

100 single-unders

♀ 10-lb. ball to 9 ft.

♂‚ 14-lb. ball to 10 ft.



OPTION 3

3 rounds for time of:

800-m row

30 wall-ball shots

80-ft. bearwalk

80 single-unders

♀ 10-lb. ball to 9 ft.

♂‚ 24-lb. ball to 10 ft.

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Bryan Rosen
June 27th, 2019 at 1:06 am
Commented on: 190627

Warm-up for 190627:

GENERAL WARM-UP


2 rounds of:

30-sec jumping jacks

10 toy soldiers

10 air squats

10 arm circles

1 cycle of reverse pick drill:

5 strokes legs only, 5 legs + lean back & 10 full strokes


SPECIFIC WARM-UP


Double-unders

40 single-unders

3 sets of: 3 single-under jump + 1 double-under jump (no rope)

3 sets of: 3 single-under jump + 1 double-under jump (using rope)

3 sets of 5-15 double-unders or attempts


Wall-ball shots

10 goblet squats with medicine ball

10 push presses to target with medicine ball

2 sets of 5 wall-ball shots


Handstand walk

3 reps of wall walk + 10 second handstand hold

3 reps of wall walk + 10 shoulder taps, alternating arms

3 reps of 1 kick-up to the wall + 15-sec handstand hold

2 minutes of attempts at freestanding kick-ups into handstand walking

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Chris Sinagoga
June 27th, 2019 at 1:04 am
Commented on: 190627

Champions Club Scaling Notes


RANT:

Just a Workout here. But man… this is going to be quite a Just a Workout. Since the volume is really high, might not be a bad idea to scale some range of motion (distance on the row/run, squat depth and toss height on wallball, and singles instead of doubles.) I would like to see you guys keep the distance on the handstand walks the same (or at least keep the time domain) because it’s good practice.


I SHOULD TRY THIS RX’D IF: I can go unbroken on everything the entire workout. Honestly, I know a lot of us “can” do this rx’d but I think there would be a lot of good by scaling.


ORGANIC SCALES:

Strength — 1 round as listed instead of 3 but sprint it. less distance on row, higher toss on wallball.

Stamina — 2 rounds, double the reps

Endurance — scale well, see group version

Flexibility — low on wallball, keep butt and belly tight on hs walk


NEUROLOGICAL SCALES:

Coordination — as is, just scale well. See group version

Accuracy — as is

Agility — singles instead of doubles, quick on the transition of wallball

Balance — focus on tiny falling angle for hs walk and row/run


GROUP VERSION: I’d like to be somewhere in the low-mid 20s on this one. So the run scale will be 800 for some and like 600/460 for others. We’ll set a 2:00 time cap for handstand walk/hold practice. Wallballs would be light (barely anyone using a 20). Just about everyone will be doing singles, or they would if we weren’t short on ropes. Rogue, here I come! But the space can be an issue for jump ropes, especially with handstand walking going on. I might do a front-to-back line jump sub here. Honestly, I want to keep all the reps the same because this workout is a great opportunity to practice jumping, running, squatting, and more running (hs walk) mechanics. I’ll modify any way possible to keep the reps the same.


WARMUP:

Dude, it’s about to be like 100 percent humidity here in Michigan. The first round of the workout might be the warmup


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7.

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Brian Anderson
June 27th, 2019 at 10:45 pm

Def a good possibility this would have been better scaled to keep moving. Subbed 5 wall-wake per rd, but this was still a mental grind. Had a hero feel to it.

Also - who is doing this UB? 👀👍🏼

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Chris Sinagoga
June 28th, 2019 at 1:11 am

You could if you scaled it right!! Haha.


Good feedback though Brian. Are you comfortable kicking up to a handstand against a wall instead of walking up?

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Steven Thunander
June 27th, 2019 at 12:43 am
Commented on: 190627

Globo Scale: This one may be difficult to do in a globo gym or even a garage with the distance HS walk, wallballs, and row. Sub for row is an 800m run or 50 calorie assault bike/60 calorie Aerodyne. Wallball shots can be subbed with thrusters, 20/14lb dumbbells; emphasizing explosion in the thruster; otherwise burpees can also be subbed. Double unders can be subbed with tuck jumps, or scaled to single unders. Handstand walk can be done either in smaller segments that allow it to be done in a smaller area. Obviously you can scale the distance, do wall walks, or handstand holds and bear crawls. (100 feet bear crawl and 1 minute handstand hold). If your globo does not allow this, take the handstand walk out out of this workout, and practice handstand walks or scales of them in a park or other flat safe open space separate from the wod. Or just do the bodyweight/no equipment sub in the park or open space (Run, burpees, hs walk, tuck jumps/double unders).

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