CrossFit | 190717
Wednesday

190717

Workout of the Day

67

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

Post time to comments.

Compare to 190203.

At-Home Couples WOD

2
couples workout

Sit-to-stands, floor touches, reaches

Watch
medpage today

“A low-sodium diet has a shaky foundation in heart failure, a systematic review showed. Out of more than 2,600 studies on sodium restriction in heart failure, only nine small trials with a total sample of 479 -- none of which were free from bias -- made it into an analysis by a group led by Kamal Mahtani, PhD, of the University of Oxford, England. In the end, the investigators found ‘no clinically relevant data on whether reduced dietary salt intake affected outcomes such as cardiovascular-associated or all-cause mortality, cardiovascular-associated events, hospitalization, or length of hospital stay,’ they reported online in JAMA Internal Medicine.”

Read the article Review: Low-Sodium Diet for HF on Shaky Ground

Comments on 190717

70 Comments

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Doug Brubacher
June 16th, 2021 at 2:39 am
Commented on: 190717

CFWUx2

40:30 6r, includes a break after second round to take care of two puppies

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Matthew Aukstikalnes
September 16th, 2020 at 12:02 am
Commented on: 190717

13:50 subbed V-ups in place of T2B. HS against the wall.

last time was more scaled / practice

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Wagner Marcoli
July 30th, 2020 at 1:35 pm
Commented on: 190717

RX 15’35”

1’ Handstand Hold (UBK)

21 T2B (9/7/5 - 9/7/5 - 9/7/5 - 6/5/4/4/2 - 8/6/4/1/2)

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Manchild Manchild
November 21st, 2019 at 5:48 pm
Commented on: 190717

18:36

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Kury Akin
September 30th, 2019 at 2:14 pm
Commented on: 190717

17:23. Over 5 mins faster. Wall HS in two sets each, T2R in 3 sets each (5 last round). A little kippy but not much as my knees nearly touching floor at full hang.

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Jeff Chalfant
August 11th, 2019 at 9:37 pm
Commented on: 190717

14:07 -faster by 2 minutes exactly but with v-ups instead of TTB. I am also lighter by almost 10lbs so I feel like I could have done even better with TTB but only one way to know for sure!


I hardly ever do v -ups and they broke down to sets of three by the end of rounds 4 and 5. No place to do TTB at Glacier View. Fasted morning WOD on 8/7

40/69.5”/185lb

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Geoffroy Castelnau
August 11th, 2019 at 3:10 pm
Commented on: 190717

14:22

Subbed/scaled to : 1min accumulated piked handstand hold / 15 leg raises

M / 40y / 176cm / 72kg

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Cy Azizi
August 9th, 2019 at 1:26 am
Commented on: 190717

24:11

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Morgan Greene
August 1st, 2019 at 7:33 pm
Commented on: 190717

16:59

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Clint Michael
July 30th, 2019 at 1:10 pm
Commented on: 190717

21:41

RX’d

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John Doody
July 26th, 2019 at 8:04 pm
Commented on: 190717

15:43 Rx’d

18:33 last time

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John Nutt
July 26th, 2019 at 4:19 pm
Commented on: 190717

18:45

RX

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Randy Sigman
July 26th, 2019 at 4:16 am
Commented on: 190717

21:38 (knee raises)

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Jesse Montagnino
July 25th, 2019 at 1:44 am
Commented on: 190717

15:21

Knees to chest


D

22:26

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Shane Azizi
July 22nd, 2019 at 9:25 pm
Commented on: 190717

15:25 Rx

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Coastie Nick
July 21st, 2019 at 9:05 pm
Commented on: 190717

18:10 Rx’d

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Coastie Nick
July 21st, 2019 at 9:07 pm

15 seconds better than last time

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Clarke Read
July 21st, 2019 at 2:27 am
Commented on: Review: Low-Sodium Diet for HF on Shaky Ground

Toward the end of the article, Yancy provides the explanation for how and why sodium restriction may seem to have so much support that vanishes upon closer inspection:


“Challenges for researchers include how to gather high-quality evidence in the face of the ubiquity of sodium in westernized diets and the uncertainty that sodium is really “the villain” and not just a surrogate for a more significant nutritional concern, according to Yancy.”


That is, sodium is such a strong proxy for the rest of the “westernized” dietary pattern that observational evidence would make it more or less impossible to isolate the effect of sodium from these other factors. The average high-sodium diet will be less healthy than the average low-sodium diet, but that may have nothing to do with the sodium itself and everything to do with the other nutrients sodium typically comes packaged with.


This would be an unfortunate, but benign issue were it not for the problem raised in another, linked MedPage article:

https://www.medpagetoday.com/cardiology/chf/55442


Essentially, there is no meaningful evidence that sodium restriction - especially below 3g / d - is helpful for the majority of the population, and some evidence it is harmful. There is much more to discuss on this front, but the possibility that we could come to a directionally wrong conclusion regarding the impact of sodium consumption and restriction on heart health and mortality speaks to the fundamental weakness of nutritional guidelines relying on correlational evidence, or evidence derived from comparing dietary patterns that vary across a number of variables simultaneously.

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Claire Fiddian-Green
July 20th, 2019 at 1:54 pm
Commented on: 190717

19:00. Accumulated 5 min total HS hold (1:00, 0:40+0:20, 0:40+0:20, 0:30+0:30, 0:35+0:25). 21 T2B attempts each round. Completed 07/20/2019.

Compare to 20:08 with 3:40 total accumulated HS hold (0:50, 0:50, 0:40, 0:40, 0:40).

T2B felt weaker today than in February.

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Hank McKibban
July 19th, 2019 at 3:17 pm
Commented on: 190717

20:50 rx


190205 - 19:24 rx

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Didier Rios
July 19th, 2019 at 2:47 pm
Commented on: 190717

5 rounds for time of:


1-minute handstand hold

21 toes-to-bars

14:47 Rx

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Didier Rios
July 19th, 2019 at 2:49 pm

handstand hold with wall

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Js Smith
July 19th, 2019 at 2:02 am
Commented on: 190717

Sub & scale to 5r/t

1 min pike hs hold off counter

21 Pilates rollover

21:55

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Js Smith
July 19th, 2019 at 2:10 am

Note for self: stayed on fists to keep wrist straight

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Matt Zero
July 19th, 2019 at 12:05 am
Commented on: 190717

14:28

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Stacey Thompkins
July 18th, 2019 at 9:20 pm
Commented on: 190717

M/44/6'2"/180#


Rx'd

HS holds against wall

16:33

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Colt Duppen
July 18th, 2019 at 7:44 pm
Commented on: 190717

5 Rounds:

1-minute handstand holds against wall

15 knees-to-elbows


15:49

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Jonata Ferreira
July 18th, 2019 at 4:08 pm
Commented on: At-Home Couples WOD

This is one of the most inspirational things about CrossFit. Coach Glassman “anybody who is willing” -

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Braden Kruger
July 18th, 2019 at 4:02 pm
Commented on: 190717

15:07


Used wall for handstands


Did hanging knee raises

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Joseph Amaya
July 18th, 2019 at 2:39 pm
Commented on: 190717

5 rounds for time of:


1-minute handstand hold

21 toes-to-bars


16:59

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Daniel Shepard
July 18th, 2019 at 2:00 pm
Commented on: 190717

11:11rx

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Viktor Wachtler
July 18th, 2019 at 12:27 pm
Commented on: 190717

Strict toes-to-bars, wall holds.

22:06

42/1.78m/77kg

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Matthew Brewster
July 18th, 2019 at 11:35 am
Commented on: 190717

No wall space so subbed 35# dB/hand overhead hold. First 3 rounds v-up, last 2 did 30 sit-ups

16 ish min

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Darren Mackie
July 18th, 2019 at 2:50 am
Commented on: 190717

Scaled 8:39.56 M/54/84 kg wobbly 1 min handstand holds unbroken , yet messy - hanging knee raises x21. 5 rounds

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Tripp Starling
July 17th, 2019 at 11:40 pm
Commented on: 190717

Handstand hold against wall accumulate 1:00

21 T2B

5 RFT 14:42

Compare to was 15:43

Did 30 seconds at a time on holds and T2B is sets of 3

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Nathan Wray
July 17th, 2019 at 11:28 pm
Commented on: 190717

9:26 rx

No breaks

Male 5’9” 160lbs 44 years

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Laura Echeverri
July 17th, 2019 at 11:04 pm
Commented on: 190717

5 rounds for time of: time 18:29 seg


1-minute handstand hold

21 knees to chest

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Tim Coleman
July 17th, 2019 at 10:43 pm
Commented on: 190717

Scaled:

5 rounds - 60 second hand stand hold (broken)

5 rounds - 17 reps ttb (little sloppy last 2rounds)


Finished 16:10

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Gordon Lee
July 17th, 2019 at 10:41 pm
Commented on: 190717

3 rft

60 sec handstand

21 t2b

12:03

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Jacob Cram
July 17th, 2019 at 9:45 pm
Commented on: 190717

15:50 feet against the wall

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Eric O'Connor
July 17th, 2019 at 7:03 pm
Commented on: 190717

This workout is a grippy one and is a great time to practice the skill of both movements while building stamina. Here are some thoughts on potential scaling is essentially the same stuff I wrote on 190203....it worked well:


Handstand hold- I will assume that freestanding handstand holds are the prescribed version of this workout, therefore, I know that most of my athletes will need a scaling modification. For experienced athletes, the first option I will give them is 6 attempts at accumulating the 1:00 duration. If they cannot accumulate more than 30 seconds of time I will likely modify them to an easier handstand variation on the wall. I will attempt to progress athletes to a more difficult handstand variation than they have currently been practicing. This might be doing heels taps on the wall instead of keeping the legs static. If athletes cannot get inverted on the wall the next step will be a pike position with feet or knees on a box. If an athlete cannot get inverted in any fashion a plate overhead hold will be good for today.

Regardless of the variation being used, I will need to check in with athletes on an individual basis to shorten time durations as needed.


Toes-to-bar- I consider the volume of reps of this movement to be high today. Most of my athletes will need to decrease the volume each round or modify the movement to maintain consistency. If I know my athlete’s capacity is less than 10-15 toes-to-bar unbroken I will likely reduce the reps to 10-15 each round. For movement modifications, a hanging knee raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. Being that there was a lot of hanging in yesterday’s pull-ups, I will likely modify this movement to something along the lines of a lying toes to kettlebell on the floor which will preserve the range of motion although it alters the movement significantly. If athletes cannot preserve the range of motion on the floor I will scale further to a seated tuck.

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Brendan Mullan
July 17th, 2019 at 6:58 pm
Commented on: 190717

3RFT

1 min pike hold

21 knee raises

12.36...gymnastic movements are not my strong point😓

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Danny Bostwick
July 17th, 2019 at 6:40 pm
Commented on: 190717

Had a chance to workout with a friend today which doesn't happen often so swapped today for something a little similar. 10-8-6-4-2 Pegboard ascents 50' HSwalk in between each round.

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Steve Day
July 17th, 2019 at 6:30 pm
Commented on: 190717

15:16

Scaled TTB reps to: 21/18/15/12/9

Handstand against wall: 60/60/60/40,20/34,26 seconds on the holds


First time attempting TTB in a WOD. Couldn't do them at all 9 months ago but I've been practicing and I'm happy with the progress.

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Blas Raventos
July 17th, 2019 at 6:21 pm
Commented on: 190717

M, 35y, 74kg, 174cm


I am amazed by all the freakishly fit people amassing 60" holds on all 5 rounds.


I completed 4 rounds of 60" accumulated hold against a wall on parallettes and 21 Toes to bar on 18:40.


Did most of them ttb straight legs version in each round. Last reps on last two rounds were straightish with a bit more arm pull.


Handstand holds: 50/10 - 40/20 - 30/20/10 - 30/20/10

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Nicole Deaver
July 17th, 2019 at 5:23 pm
Commented on: 190717

19:49 Rx,

If heels on the wall is Rx.

All holds unbroken


190203: 22:44 (unbroken holds, heels on wall)

I was sharing the bar so that could be why today was almost 3mins faster?

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Nathan Michael King
July 17th, 2019 at 4:43 pm
Commented on: 190717

16:18


:45 Accumulated time in a Freestanding Handstand Hold

15 TTB

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Denis Szentkirályi
July 17th, 2019 at 4:11 pm
Commented on: 190717

19:07 scaled 5 rounds

0:45 HS againts wall

15 toes-to-bar

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John Rodrigues
July 17th, 2019 at 3:41 pm
Commented on: 190717

RX’d

14:57


You all have a nice day!!!

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Michael Bishop
July 17th, 2019 at 3:08 pm
Commented on: 190717

Damn only did 3 rounds ??


11:15 using Knees to Elbows for rounds 2 and 3

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Michael Arko
July 17th, 2019 at 3:07 pm
Commented on: 190717

T2B not strict. HS holds for cumulative 60 secs.


14:24


190203 = 18:22. Most of the gain was in the HS: each initial hold was minimum 41 seconds (60-55-46-46-41).

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Hendrik Bünzen
July 17th, 2019 at 1:36 pm
Commented on: 190717

16:19 HS against wall

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Jim Rix
July 17th, 2019 at 1:31 pm
Commented on: 190717

Still a day behind. Did yesterday's row/strict Cindy slugfest. Results there.

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Mike Andridge
July 17th, 2019 at 12:47 pm
Commented on: 190717

Scaled to

5 rnds

accumulate 1 min hs holds---feet against wall

21 strict knee to tricep on yoke fat bar

20:25

m/49/175

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G. L.
July 17th, 2019 at 12:12 pm
Commented on: 190717

Three sets in and my wrists are killing me! Nothing else is sore yet. How can I modify to not hurt my wrists?

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Sebastien Fitzpatrick
July 17th, 2019 at 12:50 pm

Try using parrallettes, dumbbells or the like to help get your hands and wrists in a more stack/less flexed position.

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John Clarke
July 17th, 2019 at 12:09 pm
Commented on: 190717

190203 - 11:24 - used 1-min running clock for handstands


Today - 14:01 - accumulating the full minute.

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Sebastien Fitzpatrick
July 17th, 2019 at 11:54 am
Commented on: 190717

17:55 Rx (1:24 slower)


This time I did my HS against a band stretched across a squat rack instead heels on a wall. It made me use my shoulders so much more than the wall would.

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Jim Rix
July 17th, 2019 at 1:33 pm

Interesting. I bet it was way harder on the mind, too, as the band moved under your feet.

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Dave DeCoste
July 17th, 2019 at 10:50 am
Commented on: 190717

14:43

Handstand holds against wall.

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Alfred Leutl
July 17th, 2019 at 9:45 am
Commented on: 190717

R.X 14,46

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José Picón
July 17th, 2019 at 8:36 am
Commented on: 190717

5 rounds fo:

1-minute handstand hold

21 toes-to-bars


--> 29 min 40 sec

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Kyungtaek Kang
July 17th, 2019 at 7:23 am
Commented on: 190717

안양공식인증지부 크로스핏힘

16:24 (랙에 기대어 물구나무서기 5라운드 한번에 실시, T2B 2라운드까지 한번에, 이후 7개씩)

강경택 45세/180cm/90kg

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Kevin Marshall
July 17th, 2019 at 3:59 am
Commented on: 190717

Rx 15:30

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Joey Szwec
July 17th, 2019 at 1:55 am
Commented on: At-Home Couples WOD

:-)

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Juan Acevedo
July 17th, 2019 at 1:41 am
Commented on: 190717

INTENDED STIMULUS



Shapes day! Play day! Before today's workout go and watch all of the CrossFit gymnastics videos about: arch, hollow, and stacked positions. These are the three main shapes of a full spectrum of spinal mobility: the two extremes and the perfect middle. Today is how you give your vertebral column some sweet, sweet love. We are spending one minute in the stacked position upside down. And we are going to pair that with another minute (approx.) of going from arch to a hollow with full compression and flexion of the hips. This is fun. The priority, however, is to find those shapes. You can do this workout sloppily: just throw yourself against the wall in any way possible, and then swing like a dead fish throwing your legs to the bar. That would be fine, but definitely not as productive. Aim for virtuosity. If you have awesome mechanics but the volume is a little high, as in you will not finish under 12 minutes, scale the time and/or the reps. If you are working on mechanics then find modifications that allow you to find those shapes in the ranges of motion you can control. Scaling this right will make it a lot more worthwhile and satisfying! Above all today, have fun!



OPTION 1

5 rounds for time of:

0:45 freestanding handstand hold (accumulated)

15 toes-to-bars



OPTION 2

5 rounds for time of:

1:00 handstand hold facing wall, hands as close to the wall as possible, ONLY middle part of the chest touches the wall. (accumulated)

15 toes-to-bars



OPTION 3

5 rounds for time of:

0:45 handstand hold facing wall (accumulated)

10 beat swings (find those shapes)

10 hanging strict leg raises



#wod #wodoftheday #gymnastics #scaled #scld #garagegym #garagefitness #functionalfitness #modifications #modified #fitness #workout #training #functionaltraining #crossfit

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Robert DiTursi
July 28th, 2019 at 6:33 pm

I always have a hard time finding the videos I need. Have you got a link to the library of CrossFit Gymnastics Vids?

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Steven Thunander
July 17th, 2019 at 1:24 am
Commented on: 190717

Globo scale: if you can, do this one Rxed. If no wall space, hold 2 heavy dumbbells at lockout overhead for 1 minute. Scale: piked handstand hold (box, ground), plank.


For all- Do strict toes to bar if capable. Subs/scales- strict KTE, Leg raises; if you can't hang from a bar: V-ups or 2/1 situps and leg levers on ground

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Bryan Rosen
July 17th, 2019 at 12:53 am
Commented on: 190717

Warm-up for 190717:

GENERAL WARM-UP


EMOM 8

Minutes 1 & 5: 50-sec of single-unders

Minutes 2 & 6: 50-sec of Turkish get-ups, right arm

Minutes 3 & 7: 50-sec of Turkish get-ups, left arm

Minutes 4 & 8: 5-10 strict pull-ups, with supinated grip


SPECIFIC WARM-UP


Handstand hold

3 wall walks

3 partial range-of-motion kick-ups to the wall

3 sets of 1 full kick up to the wall + 15-second handstand hold


Toes-to-bar

2 sets of 5 kip swings

10 straight-leg sit-ups

1 set of 3 position toes-to-bar

- Aim feet to hit 1/4 of the way up

- Aim feet to hit 1/2 of the way up

- Aim feet to hit 3/4 of the way up

3-5 toes-to-bar


Practice

2 rounds:

20-seconds handstand hold

3 toes-to-bar

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Chris Sinagoga
July 17th, 2019 at 12:18 am
Commented on: 190717

Champions Club Scaling Notes


RANT:

Check the notes last time


I SHOULD TRY THIS RX’D IF: I can do the handstands without the blood vessels bursting in my face. Also, I’m a fan of the straight(ish) legs standard on toes to bar, so I would put that in there.


ORGANIC SCALES:

Strength — strict toes to bar, not “for time,” rest as needed between

Stamina — try 2 rounds of 3:00 handstand hold and 45 toes to bar

Endurance — 10 rounds, :30 handstand hold, 12 toes to bar

Flexibility — legs straight on toes to bar, butt squeezed on handstand


NEUROLOGICAL SCALES:

Coordination — cut range of motion on toes to bar so you can kip in rhythm, and do handstand walks

Accuracy — 2:00 running timer and keep feet off the wall, cut the reps on toes to bar and actually get them to touch the bar

Agility — coordination version

Balance — coordination version


GROUP VERSION: 5 rounds: 2:00 handstand walk practice, 2:00 strict toes to bar practice. Easy to scale, easier on room, easier to keep your eye on people


WARMUP:

Jump rope — always

Squat — hip prep

Kip — overhead prep and toes to bar prep

Hip extension — mimics straight leg position for toes to bar

Box jump — keep fresh on those (they looked rusty in our gym today, so we’ll do more)


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. For Quality characteristics plus toes to bar volume would almost certainly force us to rest

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