CrossFit | 190705
Friday

190705

Workout of the Day

72

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

Post time to comments.
Compare to 160915.

At-Home Workout

1
Side Plank

L-sits and side planks

Watch

"Dietary guidelines often change, but “restrict your salt intake” has resisted the advances of science. The National Academy of Medicine recently reiterated its advice to limit daily sodium intake to 2,300 milligrams (a little over a teaspoon of salt), or 1,500 milligrams for those at risk of cardiovascular disease. …Understanding the stark contrast between the National Academy of Medicine’s recommendation and what science has identified as sodium’s healthy range is critical to the nation’s health. Minimal decreases in serum sodium predict increased mortality in healthy people."

Read the article Are You Getting Too Much Salt in Your Diet? Probably Not

Comments on 190705

77 Comments

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Doug Brubacher
March 31st, 2021 at 3:30 am
Commented on: 190705

CFWUx2 5*30lb db snatch each arm

48:28

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Manchild Manchild
November 17th, 2019 at 5:59 pm
Commented on: 190705

did 1/3


13:39

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Kury Akin
September 13th, 2019 at 2:29 pm
Commented on: 190705

20:46. *21 OHS@7kg each, R1-*15s ring L-pulls, R2-*15s ring tuck pulls, R3-*15s knee kip ring pulls. Think I'd perfected my form by the final round on left.


I've always struggled with single arm OHS/snatch. After 10 years of CrossFit I finally thought of raising the opposite arm, parallel with weighted arm, when single arm overhead squatting. My form improved immediately. Hope I can remember.

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John Campion
July 29th, 2019 at 12:08 pm
Commented on: 190705

25#

26:47

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Jeff Chalfant
July 26th, 2019 at 9:52 pm
Commented on: 190705

44:58 rx


Started too easy in number on L pull-ups But was too gassed to go faster on dB snatch after the first 21 of both. Couldn’t find records of this one. Felt like skipping the WOD today but I’m traveling to a wedding tomorrow and might not get a chance to workout.


40y/69.5”/188lb.

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Shane Azizi
July 23rd, 2019 at 10:42 pm
Commented on: 190705

43:25 Rx

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Morgan Greene
July 21st, 2019 at 8:38 pm
Commented on: 190705

30:38

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Cy Azizi
July 18th, 2019 at 8:47 pm
Commented on: 190705

60:46

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Shannon Said
July 16th, 2019 at 10:59 pm
Commented on: 190705

Thank you Joshie

Rx 37:43

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Mike Scott
July 16th, 2019 at 5:31 am
Commented on: 190705

22:10 but....scaled to only 2 rds of 15/10/15/10 of 27.5# dbell squat snatches & kipping L-pulls. Tired, late workout, still not recovered from vacation, etc.

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Claire Fiddian-Green
July 12th, 2019 at 10:14 am
Commented on: 190705

26:30. DB squat stanches Rx (left side more of a struggle). L-sit pull-ups scaled: first two rounds 2x21 one-leg banded L-sit pull-ups each round. Last round 2x21 horizontal ring rows pronated grip.

Completed 07/12/2019.

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Kevin Miller
July 10th, 2019 at 10:17 pm
Commented on: 190705

Scaled to 25# and alternated pull-ups and ring rows

29:30

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Kevin Marshall
July 10th, 2019 at 12:56 am
Commented on: 190705

31:42 scaled to strict pull ups pelvis wasn't having the Lsits

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Sean Whiting
July 9th, 2019 at 11:38 pm
Commented on: 190705

27:00 scaled to power snatches and ring rows

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Chris Meldrum
July 9th, 2019 at 10:58 pm
Commented on: 190705

As rx'd, 27:23 (PR).


I had remembered that the squat snatches were bad, but it was the L-pull-ups that got nasty quick. I basically started these with quick singles; did these on rings. Squat snatches were mostly unbroken, a quick break sometimes after 12 and 18.


46m/5'10"/180

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Steve Day
July 9th, 2019 at 8:17 pm
Commented on: 190705

32:22

35 lb dumbbell

Lsit pullup rnd 1

Strict pullup rnd 2

Toenail pullup rnd 3

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Seth Herman
July 9th, 2019 at 3:35 pm
Commented on: 190705

30:44 as rx’d

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Sebastian Chiriboga
July 8th, 2019 at 2:09 pm
Commented on: 190705

Rx 40:40

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Alex Pham
July 8th, 2019 at 11:07 am
Commented on: 190705

28:51

2 rds

30 lb dumbbells

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Il Xlll
July 8th, 2019 at 12:00 am
Commented on: 190705

21-15-9, each, @20kg

35:05

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Maksym Cherkis
July 7th, 2019 at 7:03 pm
Commented on: 190705

Scaled:

Db-14kg

Power snatch

Kipping pull ups

Time:32min

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Terrenyce John Cooper
July 7th, 2019 at 1:30 pm
Commented on: Cumin & Coriander Lamb Skewer With Grilled Leeks

link is not working ( FYI ) Thanks

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Karen Thomson
July 7th, 2019 at 8:51 pm

Thanks Terrenyce, we’ll get it fixed.

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Vincent Dahlqvist
July 7th, 2019 at 6:52 am
Commented on: 190705

38:50, scaled to 26Ib and kipping pull-ups

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Jacob Cram
July 7th, 2019 at 1:48 am
Commented on: 190705

34:31 rx

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Scott Jacobson
July 6th, 2019 at 10:42 pm
Commented on: 190705

5’8” / 164 lb / 20 / M


Rx’d 30:44

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Jim Evans
July 6th, 2019 at 7:34 pm
Commented on: At-Home Workout

I love these at home pieces, because they show that Crossfit can be for everyone anywhere.

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Dan Kremer
July 6th, 2019 at 3:13 pm
Commented on: 190705

44:56 kipping pull ups

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Dan Kremer
July 6th, 2019 at 3:13 pm
Commented on: 190705

44:56 kipping pull ups

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Viktor Wachtler
July 6th, 2019 at 12:42 pm
Commented on: 190705

First 5minutes of long cycle with 5 second pause at each position (rack, lockout, hang). 13 reps with two 20kg KBs.


Then this WOD:

Scaled to 16kg/35lbs KB squat snatches and tuck/L-sit ring pull-ups.

36:09

42/1.78m/77kg

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Viktor Wachtler
July 6th, 2019 at 12:47 pm

Last time it was 27:47

RX, but with dumbells and power snatches.

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Mike Andridge
July 6th, 2019 at 12:25 pm
Commented on: 190705

RIP Joshie

scaled to

35# kb

strict pull ups

els as rx

33:19

compare to was

30:45 with similar scales

3 yrs older, a bit slower, but sqt snatches were to parallel or below every time, so I'll take it.

m/49/175

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Hendrik Bünzen
July 6th, 2019 at 5:31 am
Commented on: 190705

35:58 rxˋd

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Jesse Montagnino
July 6th, 2019 at 4:46 am
Commented on: 190705

2108


Majorly scaled

15 db/Ltuck pull ups

15/915/9


D

2025

8 lb db/ black band pull ups/10 sec Ltuck hold

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Michael Marleau
July 6th, 2019 at 2:04 am
Commented on: 190705

Joshie


3 rounds for time of:


21 dumbbell squat snatches, right arm

21 L pull-ups

21 dumbbell squat snatches, left arm

21 L pull-ups


♂‚ 40-lb. dumbbell


41:00 (waiting for pull-up bar, 38:30 is estimate)

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Tripp Starling
July 6th, 2019 at 12:34 am
Commented on: 190705

Did the 3 rounds but reduced rounds to 15 second and 9 third. 35# db 1st round, 25# 2nd and 3rd, full squat snatch. L sit pull ups strict and singles.

32:21. Felt really bad in heat and humidity and struggled mightily not to quit.

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Js Smith
July 5th, 2019 at 11:17 pm
Commented on: 190705

Did a gym workout with a buddy.

3mile bike warmup

Bench press 12-10-8 reps, 45/55/65# then 55/45# AMRAP (13 & 20reps, respectively)

Hammer curls, alternating 12-10-8-6reps 15/20/25/30# + 6reps at 25

Dips, gravitron 10-8-6reps w/70/60/50# assist

Lat pull downs 10-8-6reps 50/70/90#

Pull-ups, gravitron AMRAP w/ 70# assist 5reps

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Kiron Simmons
July 5th, 2019 at 11:04 pm
Commented on: 190705

Scaled

3RFT

21 SA DB Squat Snatches L

15 Tuck Pull Ups

21 SA DB Squat Snatches R

15 Tuck Pull Ups

30lb

27:29

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Stacey Thompkins
July 5th, 2019 at 10:41 pm
Commented on: 190705

M/44/6'2"/180#


WOD from Crossfit North Charleston

30 DL's 225#

10 toes to bar

20 DL's 275#

20 toes to bar

10 DL's 315#

30 toes to bar

13:19

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Matt Zero
July 5th, 2019 at 10:20 pm
Commented on: 190705

23:14

Power Snatches/Standard pull ups

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Scott Wiedmeyer
July 5th, 2019 at 9:47 pm
Commented on: 190705

32 / M / 5'9" / 137lbs


2 rounds:

15lb dumbbell snatches x15, right arm

Tuck-sit pull-ups x9

15lb dumbbell snatches x15, left arm

Tuck-sit pull-ups x9


40:11


Mobility wasn't there today. Also, I was practicing muscle-up progressions the last two days, so the pull-ups were hard even during the warm-up. I realized pretty quick that I wasn't going to finish all three rounds.

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Coastie Nick
July 5th, 2019 at 8:00 pm
Commented on: 190705

Scaled to DB power snatches


25:52 (3:46 faster than last time with same scale)


RIP SSgt

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Marcel Schreiber
July 5th, 2019 at 7:34 pm
Commented on: 190705

3 Runden

11kg Dumbbell

21-15-9 Wdh


21,33min

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Nicole Deaver
July 5th, 2019 at 7:22 pm
Commented on: 190705

22:56 Rx

30# DB


-some snatches were more like power than squat. L-pull-ups-legs at 45°

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Brendan Mullan
July 5th, 2019 at 6:28 pm
Commented on: 190705

3RFT

Used 10kg & banded L pull ups

30.26...a sweaty one. More of these please 😁

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Eric O'Connor
July 5th, 2019 at 4:54 pm
Commented on: 190705

This is a lot of L pull-ups, especially if doing them in a strict fashion! Here are some thoughts on scaling:


Dumbbell Squat Snatch: The load is relatively light and the total volume of reps are fairly high. The limiting factor, for most of my athletes, will be the technical/mobility demands of the movement. This movement requires very sound squat mechanics, shoulder stability, and adequate range of motion throughout the entire body. This movement will show you where your weaknesses are. For most of my athletes, I will reduce the load and modify the movement into a dumbbell power snatch followed by a relatively slow DB overhead squat to a depth slightly above technical breakdown. For athletes where this movement causes significant technical breakdown, I will have them perform a dumbbell power snatch (potentially from the hang), followed by lowering the dumbbell to the shoulder and performing a single arm DB front squat. This will allow me to preserve most of the functions of the movement. I will reduce reps on an individual basis today.


L-pull-ups The intended volume of reps accumulated is high. Many of my athletes will need to modify this movement in order to maintain consistency while keeping the movement strict. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or perform a kipping L pull-up on the ascent followed by lowering the body in an L position. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

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Jim Rix
July 5th, 2019 at 4:36 pm
Commented on: 190705

So completely wasted from yesterday's workout and celebrations, I just did not have anything in the tank for today.


21-15-9

35# dumbbell power snatches, each arm

interwoven with 15-15-15 pull-ups

9:37


RIP Joshie, and peace to your family. Wish I could have honored you in a more fitting way today.

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Mike Andridge
July 5th, 2019 at 11:14 pm

Yup--that's why I'm honoring Joshie on Sat morning....Good work today Jim

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Danny Bostwick
July 5th, 2019 at 4:22 pm
Commented on: 190705

Scaled this one a bit, the volume seemed excessive to where my fitness is right now. Did 15 reps/rd, RX movements. In hindsight, could have done it as prescribed.


25:06

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Dave DeCoste
July 5th, 2019 at 4:09 pm
Commented on: 190705

32:06 Rx

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Clark Pew
July 5th, 2019 at 4:09 pm
Commented on: 190705

12:14 to do 3Rds of:

21 hang snatches w/ 45# bar

21 kipping pull-ups

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Michael Arko
July 5th, 2019 at 3:51 pm
Commented on: 190705

Scaled to 28lbs dumbbells


27:52


I probably should have gone a little heavier on the DBs.

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John Rodrigues
July 5th, 2019 at 3:42 pm
Commented on: 190705

Good afternoon dear all


My time was


3 rounds for time of:


21 dumbbell squat snatches, right arm

21 L pull-ups

21 dumbbell squat snatches, left arm

21 L pull-ups


With dumbbell 20lbs because I am restarting and my elbow is getting better.


Have a wonderful weekend ahead.

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Didier Rios
July 5th, 2019 at 2:39 pm
Commented on: 190705

rx : 30:50

I DO KIPING L PULL UPS

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John Doody
July 5th, 2019 at 2:11 pm
Commented on: 190705

28:34 Rx’d. 3 1/2 minute PR from last time 3 years ago.

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Didier Rios
July 5th, 2019 at 5:35 pm

Woww nice job !

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Daniel Shepard
July 5th, 2019 at 1:55 pm
Commented on: 190705

OHP 3x5 @ 100

WOD: 22:21 tuck pull ups

Snatch practice

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Daniel Shepard
July 5th, 2019 at 3:22 pm

Power db snatch

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Sebastien Fitzpatrick
July 5th, 2019 at 1:47 pm
Commented on: 190705

39:45 Rx (1:45 slower)

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Gordon Lee
July 5th, 2019 at 12:45 pm
Commented on: 190705

Scaled to 25lbs dumbbells

Power snatch

L-sit pull ups

21-15-9

31:08

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Thomas Eichholzer
July 5th, 2019 at 9:04 am
Commented on: Are You Getting Too Much Salt in Your Diet? Probably Not

Interesting, salt intake was a number I cared more and more lately. Unfortunately, one must sign in (and pay) to read the whole article. Hope to see more information’s on this topic in future.


Main point I was concerned by salt intake is that I think it may regulate blood volume (more salt > more liquid > more blood). As I have veins insufficiency, I think on that less blood volume means less weight that’s pulling in direction of gravity. Etc etc. Too bad that veins insufficiency is not yet well studied and the origins stay unknown and treatment is far from optimal.

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Olivia Leonard
July 8th, 2019 at 4:36 pm

Hey, Thomas: apologies for the paywall. Here's a PDF of the WSJ article in full.


https://s3.amazonaws.com/crossfitpubliccontent/AreYouGettingTooMuchSaltinYourDiet_ProbablyNot-WSJ.pdf


We also posted a 2018 review of sodium intake reduction in adults with heart failure here:


https://www.crossfit.com/essentials/reduced-salt-intake-for-heart-failure-a-systematic-review


More to come! Thank you for joining in the discussion.

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Kyle Buchanan
July 5th, 2019 at 8:01 am
Commented on: 190705

Dumbbbell snatch rx

Pull up scaled to 15-15-12-12-9-9 of tuck pull ups

31:34

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Kyle Buchanan
July 5th, 2019 at 9:20 am

44lb dumbbell

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carlos Segnini
July 5th, 2019 at 6:04 am
Commented on: 190705

M38 78kg

Time 32mins 20 sec

DB 10kg, Pull ups as L-shaped as possible (not perfect)

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Wesley Martin
July 5th, 2019 at 2:37 am
Commented on: 190705

One cannot do a L pull up . Would the same set of knees to bar be a close alternative?

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Wesley Martin
July 5th, 2019 at 2:37 am
Commented on: 190705

One cannot do a L pull up . Would the same set of knees to bar be a close alternative?

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Mike Andridge
July 5th, 2019 at 3:49 am

Maybe knee bent pull up or strict pull up?

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Nathan Hutcheson
July 5th, 2019 at 3:09 pm

Yeah, I would also say knee bent, or band on one foot and one leg straight out. Or, just strict pull-up.

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Eric O'Connor
July 5th, 2019 at 4:31 pm

Wesley, Mike and Nathan's suggestions are great. You can also search "L pull-up scales" on youtube and give you some demos.

Nathan, That banded option sounds cool! I have done 3 other banded options for L pull-ups, but have not tried this one out. Thanks for giving me another idea!

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Bryan Rosen
July 5th, 2019 at 2:15 am
Commented on: 190705

Warm-up for 190705:

GENERAL WARM-UP


2 rounds of:

20 deep mountain climbers

10 lunge steps with PVC pass-through

5 dumbbell windmills, per side

10 goblet squats

10 kip swings


SPECIFIC WARM-UP


L pull-up

10 scapular pull-ups

10 hanging knee raises

10 hanging straight leg raises

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

3-5 L pull-ups


Dumbbell squat snatch

5 dumbbell deadlifts, per arm

5 dumbbell high pulls, per arm

5 dumbbell power snatches, per arm

5 dumbbell overhead squats, per arm

5 dumbbell squat snatches, per arm

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Matt Zero
July 5th, 2019 at 2:13 am
Commented on: 190705

YES! Another hero - THANK YOU!

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Juan Acevedo
July 5th, 2019 at 1:04 am
Commented on: 190705

INTENDED STIMULUS



Oh boy! That is 126 L pull-ups! Just when you thought this week couldn't get any better --or nastier? This is another beautiful workout. Your core will be challenged to stabilize while squatting, and then completely compromised in flexing at the hip while pulling. There are two more parts to consider though. The first is mobility and second is capacity. If you have mobility problems in your squat that don't flare up with the barbell, they will today. Remember: if your dumbbell squat snatch improves, your barbell snatch will improve -not the other way around. Any restriction you find today is an improvement for tomorrow. In terms of capacity, keep in mind that this is a chipper, slow and steady wins today. Keep breathing, keep moving, keep focusing on mechanics. In your scaling today try to preserve and maximize the three key aspects: core engagement, mobility, and volume.



Note on Dumbbell Squat Snatch

If you, or your athletes have never done this movement, treat this as you would a barbell snatch. Prioritize your scaling by the following hierarchy:

1. Positions first: make sure your athletes can get to a solid OH bottom of a squat. If they can't, have them do power snatches and give them drills to work on this position.

2. Movement: make sure your athletes have good movement between positions. If the movement is not solid, have them do these transitions slowly and with low weight.

3. Speed: if their positions and movements are solid, then focus on letting them move fast.

4. Load: If they have positions, movement, and speed LOAD THEM THE FUCK UP!



OPTION 1

3 rounds for time of:

21 dumbbell squat snatches, right arm

15 L/tuck pull-ups

21 dumbbell squat snatches, left arm

15 L/tuck pull-ups

♀ 20-lb. dumbbell ♂‚ 30-lb. dumbbell



OPTION 2

3 rounds for time of:

21 dumbbell squat snatches, right arm

15 pull-ups (band or box assisted)

21 seconds hanging L-sit/tuck hold

21 dumbbell squat snatches, left arm

15 pull-ups (band or box assisted)

21 seconds hanging L-sit/tuck hold

♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell



OPTION 3

3 rounds for time of:

21 dumbbell power snatches, right arm

15 pull-ups (band or box assisted)

15 seconds hanging L-sit/tuck hold

21 dumbbell power snatches, left arm

15 pull-ups (band or box assisted)

15 seconds hanging L-sit/tuck hold

♀ 15-lb. dumbbell ♂‚ 25-lb. dumbbell

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Steven Thunander
July 5th, 2019 at 1:00 am
Commented on: 190705

Globo scale-as Rxed. Really no modification for a Globo gym needed. If no dumbbells are available do 95/65lb barbell squat snatches. Bodyweight sub pistols.

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Chris Sinagoga
July 5th, 2019 at 12:44 am
Commented on: 190705

Champions Club Scaling Notes


RANT:

A squat is a lot of things, one of them is the formal, hips-below-parallel thing we do in this muggy little room called the gym. But in real life, a squat is any action of lowering the hips towards the ground; there is no specific requirement for how low the hips go. A kettlebell swing, defensive stance, tackling breakdown, and snatch are all squats. The most important things about the squat are the mechanics (hips load, not the knees, torque is maintained in the hips), and not depth or torso angle. There are very few people who can do a one-arm snatch all the way down and keep the mechanics good. So only go as low as you can,


I SHOULD TRY THIS RX’D IF: I read the above and think, “hey that sounds like me!” and also have an abnormal amount of upper body and midline pulling strength


ORGANIC SCALES:

Strength — change the snatches to light, slow one-arm overhead squats and keep it as rx’d

Stamina — 10 rounds of :30 seconds of a static hold at each of the 4 stations (top or bottom of L-pull-up and bottom of one-arm squat with light weight)

Endurance — team workout version, one partner does the exercise while the other runs

Flexibility — as is, or the stamina version


NEUROLOGICAL SCALES:

Coordination — group version

Accuracy — same as balance

Agility — keep the integrity of the snatch and allow yourself to feefall

Balance — as is, just pause on bottom of snatches


GROUP VERSION: I’m thinking about doing a 20-minute AMRAP with dumbbell snatch, kipping pull-ups, and L-sits. There are a ton of ways to go about this one, though, so I’ll have to see what the group looks like. the problem with two sets of pull-ups in a round would be space on the bar, so keeping it to one set would be good I think.


WARMUP:

L-hang — make up for the lower-case “j” that the L-pull-up will turn into during the workout

One-arm overhead squat — make up for lack of depth on snatch

Jump rope — always

Box jump — haven’t seen these in a minute

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. Again with the JT thing, but this will take a lot longer.

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Danny Bostwick
July 5th, 2019 at 4:23 pm

Wonderful monologue about the squat.

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Brian Anderson
July 5th, 2019 at 4:49 pm

This is one very few people can truly perform Rx, I imagine. That’s an incredible amount of L-pull-ups, for starters. Squat snatches (full) are legit. Love then but ma-an!

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