CrossFit | 190712
Friday

190712

Workout of the Day

92

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

♀ 165 lb. ♂ 250 lb.

Practice SLIPS for 15 minutes.

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This 2017 paper reviews the potential impact of ketogenic diets on cancer via a variety of potential mechanisms. Many of the direct downstream effects of glucose and/or insulin suppression reduce activation of pathways linked to tumor growth and proliferation. Additionally, a ketogenic diet may increase the effectiveness of the immune response to cancer cells.

Read MoreKetogenic Diet and Other Dietary Intervention Strategies in the Treatment of Cancer

Comments on 190712

97 Comments

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Commented on: The V-Up

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Doug Brubacher
June 16th, 2021 at 2:55 am
Commented on: 190712

CFWUx2 10*45dl 10*95 10*135 5*185 1*225*2

31:39

Scaled 225dl

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Wagner Marcoli
July 26th, 2020 at 11:08 am
Commented on: 190712

11’56”

3 RFT

400m Run (Lap Field)

15 DEADLIFT (225)

21 Pull Up

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Chris Eickelmann
May 15th, 2020 at 9:21 pm
Commented on: 190712

M/36/6'0.5"/161


165# DL


17:47

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Kury Akin
September 25th, 2019 at 2:35 pm
Commented on: 190712

19:30 3R sub 40r (sdlhp@20k/alt. jumping lunge), 75k, and rings. DL and pulls strict until taps and kips in last round.

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Manchild Manchild
September 15th, 2019 at 5:21 pm
Commented on: 190712

subbed 65# dbs


17:03

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John Campion
August 7th, 2019 at 1:51 am
Commented on: 190712

165#dl


11:25

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Jeff Chalfant
August 2nd, 2019 at 4:20 pm
Commented on: 190712

17:09 rx. In morning fasted, no caffeine.

SLiPS later. All I had time for this morning.


40y/69.5”/185lb

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Jeff Chalfant
August 3rd, 2019 at 5:05 am

Slips: 3m straddle and pigeon stretches

:30 L sit from floor, 1m rest, :20 L sit from floor, 1m rest, :10 L sit; 90s of freestanding HS practice, 90s descents from HS; :30s plank, :30s r plank, :10 rest, :30 l plank, :40m rear plank, :30 plank, max time rear left scale and equal time on rightx3, same on front scale.

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Mike Scott
August 1st, 2019 at 5:34 am
Commented on: 190712

Done on 7/31 and haven't really been working out this summer at all. So, scaled to 30 cal bike, 15 DLs @ 135# and 15 pull-ups in 26:05. Bike was pretty slow in rd 3 compared to rd 1!

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Byoung-Kwan Choi
July 29th, 2019 at 1:22 pm
Commented on: 190712

15:08 rx


달리기 그만하고싶다

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Cy Azizi
July 27th, 2019 at 6:57 pm
Commented on: 190712

43:26

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Mike de Graauw
July 27th, 2019 at 4:32 pm
Commented on: 190712

21:20 RX


M/60/6’2”/230

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Clint Michael
July 23rd, 2019 at 12:52 pm
Commented on: 190712

20:03

Rx’d

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Jesse Montagnino
July 20th, 2019 at 2:01 am
Commented on: 190712

17:15

225 deadlift


D 22:55

85 lb dlift

Black band pull

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Knox Williams
July 18th, 2019 at 1:50 am
Commented on: 190712

20:28 rx

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Seth Herman
July 17th, 2019 at 4:27 pm
Commented on: 190712

18:01 as rx’d

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Paul Snell
July 17th, 2019 at 4:37 am
Commented on: 190712

14:22 used 225 on dL. All else rx

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Maksym Cherkis
July 16th, 2019 at 9:03 pm
Commented on: 190712

15 deadlift 100kg.

Rest Rx

21:30

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Chris Meldrum
July 16th, 2019 at 8:43 pm
Commented on: 190712

As rx’d, 14:18.


This was a nasty little one. Rows were 1:49, 1:58, and 1:59. Broke Deads 10-5. Pull-ups were 21 / 15-6 / 12-9. Came out a little hot in round 1 (really hot after pull-ups) but did not want to sandbag. Tried to manage the row paces a little better in rounds 2 and 3.


Did after EMOM power snatch 95-165.


46m/5'10"/180

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Sarah Neidler
July 16th, 2019 at 10:15 am
Commented on: Ketogenic Diet and Other Dietary Intervention Strategies in the Treatment of Cancer

The ketogenic diet is also explored as an adjuvant therapy to radiation. A ketogenic diet does not only inhibit tumor cell repopulation but also makes tumor cells more sensitive to radiation because they don't react with a stress response as other cells do: https://www.ncbi.nlm.nih.gov/pubmed/22563484

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Courtney Guthrie
July 15th, 2019 at 10:15 pm
Commented on: 190712

14:24

95#

Jumping pull-ups

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Shane Azizi
July 15th, 2019 at 10:05 pm
Commented on: 190712

18:52 Rx

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Christopher Voght
July 15th, 2019 at 9:14 pm
Commented on: 190712

3 rounds for time of:


Run 400 meters

15 deadlifts

21 pull-ups


♂‚ 185 lb.

13:07

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Phillip Pitsky
July 15th, 2019 at 11:29 am
Commented on: 190712

22:30... scaled 165# deadlifts 10 pullups

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Claire Fiddian-Green
July 15th, 2019 at 11:08 am
Commented on: 190712

19:14 Rx. Completed 07/15/2019. SLIPS for 15 minutes.

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Viktor Wachtler
July 14th, 2019 at 4:09 pm
Commented on: 190712

Scaled deadlift to 71-75kg due to home gym limitations (I attached my kettlebells, ankle weights and, smaller weights to a steel pipe...).

3 rounds of 400 m run

21 deadlifts

21 strict pull-ups

21:27

Then 3 rounds of 1 minute

Right front scale practice

Left front scale practice

L-sit practice on push-up stands

Plank hold

Stretching

(Forgot the inversions).

42/1.78m/76kg

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Randy Long
July 14th, 2019 at 12:35 pm
Commented on: 190712

Scaled DL to 185.


15:59

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Hank McKibban
July 14th, 2019 at 12:25 pm
Commented on: 190712

16:13 (28 cal assault bike)

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Andrew Moultrie
July 14th, 2019 at 4:17 am
Commented on: 190712

Did Juan Acevedo’s OPTION 2:

3 rounds for time of:

Run 400 meters

15 deadlifts (155)

12 pull-ups

Used purple band for 2nd round of pull-ups. Hand skin started to rip at end of 2nd round, so last round was 30 DL with 20lb med ball and 24 abmat sit-ups.


Finished around 14 minutes.

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Josh Crandell
July 14th, 2019 at 2:09 am
Commented on: 190712

17:00 rx

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Byron Hills
July 13th, 2019 at 6:50 pm
Commented on: 190712

38 min

Scaled to 225 on DL’s & blue banded pull-ups on large monster balls

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Skip Adams
July 13th, 2019 at 6:14 pm
Commented on: 190712

31 Min. scaled 225#, easy ring rows.

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Luis Rindfleisch
July 13th, 2019 at 5:24 pm
Commented on: 190712

3rds for time : 17:00

400 meter row

15 DL @ 155#

21 pull-ups (23 banded - remainder kips)

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RAPHAEL SIRTOLI
July 13th, 2019 at 5:12 pm
Commented on: Ketogenic Diet and Other Dietary Intervention Strategies in the Treatment of Cancer

Although I couldn't find the paper, the basic argument it proposes is sound. It would be better if the paper focuses more so on "fermentation" than glycolysis per se, as fermentation is a broader term, both monosaccharides like glucose and amino acids such as glutamine - both glucose and glutamine are the fermentative substrates cancer needs to thrive on.

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Scott Wiedmeyer
July 13th, 2019 at 5:09 pm
Commented on: 190712

32 / M / 5'9" / 135lbs


"Zero-unders" x150

45lb dumbbells deadlifts x15

Pull-ups x15


19:00

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Scott Wiedmeyer
July 13th, 2019 at 5:11 pm

SLIPS: Completed

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Jim Rix
July 13th, 2019 at 2:53 pm
Commented on: 190712

Scaled to 70# DBs and 15 pull-ups in the DeKalb County Indiana YMCA.

15:35

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Geoffroy Castelnau
July 13th, 2019 at 12:19 pm
Commented on: 190712

17:58

Subbed/scaled to 3 rds of : 400m run, 21 DLs and 15 one armed rows (alternating each 5 reps) with 22.5kg DBs

M / 40y / 176cm / 72kg

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Robin Frei
July 13th, 2019 at 9:52 am
Commented on: 190712

18:11, 400m, 15, 15

100kg

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Jairo Vera
July 13th, 2019 at 5:50 am
Commented on: 190712

RX -hombre 167 lb- 31 años

12:30

Buen WOD !

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Laura Echeverri
July 13th, 2019 at 2:49 am
Commented on: 190712

15:51 50lb

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Laura Echeverri
July 13th, 2019 at 2:11 am
Commented on: 190712


SDHP 7.5lb 350 20min

5 min rodillas al pecho en anillas 9 sets

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Jon Wilson
July 13th, 2019 at 2:11 am
Commented on: 190712

22:09

@225 dl

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Joseph Amaya
July 13th, 2019 at 12:56 am
Commented on: 190712

165lb 21:43

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Matthew Burritt
July 13th, 2019 at 12:48 am
Commented on: 190712

M/42/5'4"/149lbs

As RX'd

16:12

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Michael Marleau
July 13th, 2019 at 12:09 am
Commented on: 190712

3 rounds for time of:


Run 400 meters

15 deadlifts

21 pull-ups


♂‚ 250 lb. (225lb)


27:00

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Tripp Starling
July 12th, 2019 at 11:37 pm
Commented on: 190712

Juan's option 1

400 m run

15 deadlift @185

15 pull-ups (kipping)

3 rounds in 12:28


Round 1 unbroken in 3:15ish

Round 2 5-5-5, 5-5-5

Round 3 5-5-4-1, 3-3-3-3-3

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Christopher Tipton
July 12th, 2019 at 11:20 pm
Commented on: 190712

M/38/5’10”/220


Scaled

400m run

15 deadlifts 205

21 pull-ups black band


22:49

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Nathan Hutcheson
July 12th, 2019 at 11:10 pm
Commented on: 190712

Time: 25:11


400's: 1:55, 1:44, 1:34 :D

Scales

Dead’s at 180#

pull ups: medium band assist


M/140/34

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Braden Kruger
July 12th, 2019 at 9:53 pm
Commented on: 190712

15:20

Used multiple grips for pull ups

Used 155 for DL

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Braden Kruger
July 12th, 2019 at 9:53 pm
Commented on: 190712

15:20

Used multiple grips for pull ups

Used 155 for DL

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Apphia Boswell
July 12th, 2019 at 8:08 pm
Commented on: 190712

20:07

My arms were smoked so I’m kinda surprised i did it this fast.

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Ryan Vaz
July 12th, 2019 at 8:04 pm
Commented on: 190712

70kg - 26y/o


Rx


25 minutes


First week doing CrossFit. Loved it.

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Steve Day
July 12th, 2019 at 7:58 pm
Commented on: 190712

Scaled to 185 lb

19:27

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Benjamin Schill
July 12th, 2019 at 7:37 pm
Commented on: 190712

M/41/6’3”/215


Sore Hip Flexor now... WTH?! Subbed 15xHang Pwr Clns @ 135 for DLs.


13:41

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Danny Bostwick
July 12th, 2019 at 6:39 pm
Commented on: 190712

16:04 Rx. I went pretty hard at this one. I think I rested a bit much after the runs, but they were fast (until the last one) 1:40 for the first 2 (which is good clip for me. 2:something for the last. Couldn't friggin breathe.


No slips directly after but I'll do it a little bit later tonight. It was 102 in my garage today and I couldn't bare it anymore.

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Coastie Nick
July 12th, 2019 at 6:39 pm
Commented on: 190712

14:27 Rx’d

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Mary Dan Eades
July 12th, 2019 at 6:21 pm
Commented on: Very-Low-Calorie Diet: A Quick Therapeutic Tool to Improve Beta-Cell Function in Morbidly Obese Patients with Type 2 Diabetes

Having spent a number of years putting very overweight (and metabolically impaired) patients on a VLCD (in the form of a protein-sparing modified fast or PSMF) for weight loss and to address metabolic symptoms, I can attest that at least in our clinic it was a useful tool for many of them. While it's not a long-term solution, it is easy, effective, relatively inexpensive, and removes temptation from the equation. There are some issues with staying on a diet almost completely devoid of fat, however, the most glaring of which is the risk for development of gall bladder sludge or stones, which this population is already at heightened risk for. We learned that if we modified the PSMF formulated shakes with a single fattier meal of meat and veg, taking total intake up to about 1000 to 1200 calories, the results were still good and the gall bladder got emptied every day with the fat in the meal and it's a structure they're likely to stay on more willingly. Once they've accomplished a good bit of fat shedding and metabolic rehab, it can be an easier lift to transition them over to a good, whole food LCHF diet for life. Like any diet of any sort, a VLCD diet is a tool in the toolkit. Sometimes it's the appropriate tool for the job.

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RAPHAEL SIRTOLI
July 13th, 2019 at 12:43 pm

Hi Mary, do you think that periods of total fasting and "normal" refeeding would be equally effective or maybe even more so than PSMF? I ask because these 400 kcal shakes are low quality in terms nutrient density/completeness of nutrition. I'm speculating that, a fast-refeed scenario over a week, say, resulting in the same average calorie intake could provide a more complete and bioavailable nutrition.


Whether some patients will prefer the 400 kcal shakes or occasional fasting is an open question and quite individual I imagine.

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Nicole Deaver
July 12th, 2019 at 6:21 pm
Commented on: 190712

18:31 Rx

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Shawn Whyles
July 12th, 2019 at 6:06 pm
Commented on: 190712

Row 400m

250lb deadlift x15

Pull up x21

5:16 round one


Row 400m

250lb deadlift x15

Pull up x21

5:30 round two


Row 400m

250lb deadlift x15

Pull up x21

7:00 round three

Total 17:46

Pull up got me 💀

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Lucas Allan
July 12th, 2019 at 6:04 pm
Commented on: 190712

43/6’3”/200

13:17 rx (kipping)

SLIPS manana.

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Jacob Cram
July 12th, 2019 at 5:11 pm
Commented on: 190712

19:47 subbed 30Cal airdyne for run

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Colleen Glisson
July 12th, 2019 at 5:03 pm
Commented on: 190712

15:58 RX could have gone faster on deadlifts.. broke up 6, 5 and 4

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Jake Hutchins
July 12th, 2019 at 4:28 pm
Commented on: 190712

18:07 Rx’d


M/28/200#

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Sarah Dallos
July 12th, 2019 at 4:06 pm
Commented on: 190712

26:48 RX

Run was turtle speed and that’s my norm

All DL’s touch and go 8/7@165

Pull ups were two and drop but the last round was one and drop because I got that feeling

I was about to rip. But exactly what I wanted today- a little longer workout to keep my heart rate up!

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Sebastien Fitzpatrick
July 12th, 2019 at 3:43 pm
Commented on: 190712

16:17 Rx


SLIPS for 20min, because I can't read...

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John Rodrigues
July 12th, 2019 at 3:34 pm
Commented on: 190712

Good afternoon all


14:34

Sumo deadlifts with 120 kg

21 pull ups


Xoxo

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Didier Rios
July 12th, 2019 at 2:48 pm
Commented on: 190712


RX

3 RFT

400m run

15 DL @ 250 lb

21 pull ups kipping

15.18 min

Dead

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Daniel Shepard
July 12th, 2019 at 2:44 pm
Commented on: 190712

OHP 3x5@105

Rx@24:07

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Lauren English
July 12th, 2019 at 2:42 pm
Commented on: 190712

Camping today! Had to tweak a bit.

“400 m” run

21 cinder block deadlifts

15 ledge strict pull-ups

14:36

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Michael Bishop
July 12th, 2019 at 2:21 pm
Commented on: 190712

Scale down to 225 lbs


15:30

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Clark Pew
July 12th, 2019 at 1:52 pm
Commented on: 190712

16:31 - DL at 125#

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Derrick Bass
July 12th, 2019 at 1:30 pm
Commented on: 190712

Total 20:16.16

1- 6:33.43

2- 6:12.42

3- 7:30.30

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Michael Arko
July 12th, 2019 at 1:16 pm
Commented on: 190712

175lbs DLs


15:20


In SLIPS, did tuck-sits in place of L-sits; finished "stretch" with a 25-second dead-hang -- stretch like the rack!

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Gordon Lee
July 12th, 2019 at 12:41 pm
Commented on: 190712

Scaled to 500m row

10 reps 225lbs deadlift

15 pullups

23:12

slips 15mins

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Jeff Strain
July 12th, 2019 at 12:19 pm
Commented on: 190712

My grip is now smoked....16:50 Scaled


3 RFT

400m run (treadmill inclined)

15 deadlifts at 185#

15 pull ups (band assisted)

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John Doody
July 12th, 2019 at 12:13 pm
Commented on: 190712

17:02 Rx’d. That first set of pull-ups after the deadlifts were not as easy as I was hoping

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Mike Andridge
July 12th, 2019 at 11:49 am
Commented on: 190712

Modified for vacation at a local park

With 20# vest, ran 2:35 when fresh and ran that distance for the 3 rnds

So, with 20# vest-

3 rnds

"400m" run

21 DL -- 2 50#db's

15 strict pull ups

16:35

m/49/175

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Allen Daniell
July 12th, 2019 at 10:39 am
Commented on: 190712

Beginner


3rds

400 meter run

15 dead lifts @ 205

21 assisted pull-ups

28:00min flat


Legs were bad sore from my workout Wednesday. Disappointed at 28min.

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Stacey Thompkins
July 12th, 2019 at 10:14 am
Commented on: 190712

M/44/6'2"/180#


Gym buddy left this one for me so sub'd it in today...

30 bear complex for time 95#...5:56 took 3 mins rest then

15 min amrap

15 cal row

5 hang power cleans

12 toes to bar

5 rds + 2 cals

***for cleans started at 95# increased 10# every round so last round was with 135#

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Brendan Mullan
July 12th, 2019 at 7:24 am
Commented on: 190712

3 RFT

400m run

15 DL @ 100kg

21 pull ups with band

16.44 min

Great workout 👍😁

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Ken Samways
July 12th, 2019 at 4:50 am
Commented on: 190712

Can some please detail for me what Slips are? I can't figure it out

Thanks

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David Smith
July 12th, 2019 at 5:44 am

Scales, L sits, inversions (hand stand holds or some variation), planks, stretching.


A mobility-gymnastics combination basically.

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Cliff Hoecker
July 12th, 2019 at 4:23 am
Commented on: 190712

14:47


Dead’s at 135# (Back surgery=no heavy deadlifts) Rest RX


M/6/190/51

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Kyungtaek Kang
July 12th, 2019 at 3:09 am
Commented on: 190712

안양공식인증지부 크로스핏힘

15:27 (Assault airrunner 15/21, 5-5-5/21, 5-5-5/11-7-3)

강경택 45세/180cm/90kg

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Chris Sinagoga
July 12th, 2019 at 1:37 am
Commented on: 190712

Champions Club Scaling Notes


RANT:

Classic Just A Workout if I’ve ever seen one. Only thing I’d look to modify is the run so you can keep the cadence. Matter of fact, it might be good to talk about that for a sec. So when I am deciding whether or not to scale my own, or someone else’s run distance, I look at their cadence — meaning how quickly their feet are moving. When the cadence declines, you’ll see overstriding or pulling out back, and those are two habits we don’t want to practice. You don’t really need a metronome or a step-counter, just play it by feel or sound. If it looks clunky or sounds really loud, try and fix it first, and if nothing happens then drop down to a distance that can be kept consistent.


I SHOULD TRY THIS RX’D IF: I can be somewhere under the 15-minute ballpark.


ORGANIC SCALES:

Strength — up weight and lower reps on deadlifts, or just go slower. Strict pull-ups, probably lower reps. Rest between rounds

Stamina — lighten weight on deadlifts and smush everything together into one big round. Maybe do running last

Endurance — as is

Flexibility — deadlift standing on plates, strict pull-ups from a complete dead hang.


NEUROLOGICAL SCALES:

Coordination — as is

Accuracy — keeping same finish position on pull-up and deadlift without losing midline position on either (extended neck on pull-up and extended low back on deadlift)

Agility — speed on deadlift reps, lower weight

Balance — feel the fall on the run, and if your kipping is smooth on pull-ups, then your GCM is balanced well under the bar


GROUP VERSION: as is, space should be good, but if not, 21 reps is a lot to for people to get caught up on the pull-up bar. Ricky reps, no band, scale range of motion, and any potential log jams could be solved by having some of the group do pull-ups first and some do deadlifts first. Stagger the start if need be.


WARMUP:

Jump rope — running prep

Squat — deadlift prep

Handstand — spend some time overhead

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. Would be more but deadlifts will make it difficult to push the pace on the run.

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Danny Bostwick
July 12th, 2019 at 6:40 pm

Chris are you on the L2 staff any chance?

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Chris Sinagoga
July 13th, 2019 at 1:52 pm

I am not. In fact, I don't even have an L-2.

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Juan Acevedo
July 12th, 2019 at 1:04 am
Commented on: 190712

INTENDED STIMULUS

.

This is for the dragons out there! Can we call it Mrs. Helen Joshua? This a very challenging fast workout. Today is simple, you have two tasks. First is not walking between movements. Your run ends right at the barbell and it starts as soon as you let go of the pull up bar. There should not be any walking. Your second task is to scale everything in a way that you are *pretty* sure you can get the deadlifts and pull-ups unbroken. I say "pretty sure" because it is alright to have some room to play today... some but not a lot. Know this: if you scale this right and the deadlifts and the pull-ups are not slowing you down, then the question becomes how hard can you push the run? That is the peanut of this thing. Set yourself up so that you have no option but to push those runs. The deadlifts and the pull-ups will have you dry-heaving and will kill your grip. The shit is, your legs are fine and it is only three rounds, so you have no choice.

Breathe fire!

Take your time with the SLIPS today, we haven't done them in a while and they should be getting better!



OPTION 1

3 rounds for time of:

Run 400 meters

15 deadlifts

15 pull-ups

♀ 125 lb. ♂‚ 185 lb.



OPTION 2

3 rounds for time of:

Run 400 meters

15 deadlifts

12 pull-ups

♀ 105 lb. ♂‚ 155 lb.



OPTION 3

3 rounds for time of:

Run 400 meters

15 deadlifts

12 ring rows

♀ 95 lb. ♂‚ 135 lb.



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Peter Perez
July 12th, 2019 at 3:34 pm

Talk about motivation!!!! LETS GET IT!!!

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Cor Oz
July 15th, 2019 at 5:42 pm

Option 2: 15:30

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Bryan Rosen
July 12th, 2019 at 12:26 am
Commented on: 190712

Warm-up for 190712 (see also @dotcomwarmups on Instagram):

GENERAL WARM-UP


2 rounds:

Run 200 meters

10 supinated grip pass-throughs with PVC

10 push-ups

10 GHD hip extensions

10 straight arm pull-downs with band


SPECIFIC WARM-UP


Pull-up

2 sets of 5 kip swings

2 sets of 2 kip swings + 1 kip

2 sets of 2 kip swings + 1 pull-up

1 set of 5 pull-ups


Deadlift

Using a barbell with light bumper plates, perform:

5 deadlifts from the floor to the knees

5 top-half deadlifts

10 deadlifts


Build up

5 sets of 3 deadlifts, increasing in load each set

Perform 2 reps of intended pull-up variation after each set

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Tripp Starling
July 12th, 2019 at 11:32 pm

Thanks for the warm ups

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Steven Thunander
July 12th, 2019 at 12:23 am
Commented on: 190712

Globo scale: if you have a barbell and pullup bar do this one as Rxed. Sub 500m row or 28 cal assault bike for the runs. If you are without a barbell today do 21 deadlifts with 50/35lb dbs and 15 strict pullups (or 15 one armed rows each arm if without a pullup bar), and the 400m run on a treadmill with a steeper incline. If you have heavier dumbbells (over 80/55lbs) do 15 deadlifts with the two dumbbells.

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Max Guida
July 12th, 2019 at 1:10 am

Hey Steven,

I really appreciate your daily comments. They can help a lot for us garage gym folks who don't always have access to the prescribed equipment.

One question: how do you convert row/run into AB, airdyne, and stationary bike? I haven't caught on to your conversion...

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