CrossFit | 190809
Friday

190809

Workout of the Day

115

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

Post time to comments. | Compare to 170821.

Dietary and pharmacological modification of the insulin/IGF-1 system: exploiting the full repertoire against cancer

The authors of this 2016 review find compelling early mechanistic evidence that insulin and IGF-1 suppression may have anti-cancer effects. They also find substantial evidence to suggest diets that reduce insulin and IGF-1 levels reduce tumor progression in rats; human evidence, however, is preliminary.

Read MoreDietary and pharmacological modification of the insulin/IGF-1 system: exploiting the full repertoire against cancer

Comments on 190809

117 Comments

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Christopher Parker
October 28th, 2021 at 11:51 am
Commented on: 190809

14:54 RX

M/38/5’9”/195#

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Doug Brubacher
May 13th, 2021 at 2:58 am
Commented on: 190809

CFWUx1

33:43

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Clailton Silva
August 28th, 2020 at 6:53 pm
Commented on: 190809

5 rounds for time

500 metros row

15 bench press 60kg


Finished 15:05

(edited)
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João Paulo Borges Thomaz
August 28th, 2020 at 2:49 pm
Commented on: 190809

In Partner

6 RFT

A) 500m Row/ B) Max Cal Bike

12 Bench Press each (135)

24’57”

Cal: 159,9

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Wagner Marcoli
August 28th, 2020 at 2:10 pm
Commented on: 190809

In Partner

6 RFT

A) 500m Row/ B) Max Cal Bike

12 Bench Press each (135)

26’54”

Cal: 164

(edited)
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Nathan Hanks
December 26th, 2019 at 6:47 pm
Commented on: 190809

Rx

19:12


fun workout !!!

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Kury Akin
October 29th, 2019 at 2:29 pm
Commented on: 190809

17:37 @ 55kg sub 40 reps of sdlhp@20kg and alt jumping lunges

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Shane Azizi
September 27th, 2019 at 11:27 pm
Commented on: 190809

22:48

Rounds for bench:

1 @135

2 @115

3-5 @95

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Manchild Manchild
September 12th, 2019 at 5:10 pm
Commented on: 190809

subbed 5 BPUs for row, and 45# dumbbells


17:57

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Chase Hiland
September 10th, 2019 at 9:21 pm
Commented on: 190809

M/34/5'10"/190


Rx'd 19:48

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Dusty Russell
September 9th, 2019 at 10:52 am
Commented on: 190809

17:32 Rx’d

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John Campion
September 2nd, 2019 at 6:45 pm
Commented on: 190809

95#

16:37

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Clint Michael
September 1st, 2019 at 11:13 pm
Commented on: 190809

20:13

No rower, so used 50 SDHP (45#).

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Cy Azizi
August 31st, 2019 at 6:14 pm
Commented on: 190809

115# 23:32

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Jeff Chalfant
August 30th, 2019 at 7:54 pm
Commented on: 190809

18:24 rx’d (rower turned off when clock was counting down to start)

Still got the first round in 2:44 and back on the rower for round 3 in 5:55. First 2 rounds unbroken bench press. Remaining sets were broken into 7-5-3, 6-5-4, 5-4-3-3.


40/69.5”/183

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Albert Kombe
August 27th, 2019 at 1:22 am
Commented on: 190809

31:38 Rx

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Mike de Graauw
August 23rd, 2019 at 5:27 pm
Commented on: 190809

15:52

Subbed 15 ea pushups for bench


M/60/6’2”/230

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David Berry
August 21st, 2019 at 1:47 am
Commented on: 190809

M/44/5’8”/185


15:30 rx

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Morgan Greene
August 20th, 2019 at 8:31 pm
Commented on: 190809

subbed run around WKU parking garage which was a little over 500m, scaled BP to 145#: 20:36

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Jesse Montagnino
August 18th, 2019 at 3:14 am
Commented on: 190809

1930 rx


D

35 lb

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Jeffrey Howard
August 17th, 2019 at 2:57 pm
Commented on: 190809

18:03, 95-lb

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Adam King
August 16th, 2019 at 4:11 pm
Commented on: 190809

18:52 with 40 lb dbs.

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Russell Ensign
August 14th, 2019 at 10:25 pm
Commented on: 190809

19:23

500m row

135#


46/5'10"/195#

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Kevin Marshall
August 14th, 2019 at 1:50 am
Commented on: 190809

Rx 18:18

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James Hargis
August 14th, 2019 at 12:56 am
Commented on: 190809

17:45 RX

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Marlies Severyn
August 13th, 2019 at 10:53 pm
Commented on: 190809

39/F 18:36 (row 500m, 15 bench press @65 lbs)

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Courtney Guthrie
August 13th, 2019 at 9:38 pm
Commented on: 190809

17:42

20# DBs

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Courtney Guthrie
August 13th, 2019 at 9:41 pm

Tried to stay above 800cals/hr I was able to in rounds 1,2,3&5 but round 4 wrecked me

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Matt Zero
August 13th, 2019 at 5:25 pm
Commented on: 190809

17:00 mins

Rx’d

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Christian Heck
August 12th, 2019 at 7:12 pm
Commented on: 190809

RX

R1 | 02:39 |

R2 | 02:49 | +10 s

R3 | 02:53 | +4 s

R4 | 03:03 | +10 s

R5 | 03:26 | +23 s

14:52

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Matthew Aukstikalnes
August 12th, 2019 at 5:48 pm
Commented on: 190809

25:00, but i mistakenly did 21 reps/round. The BP's definitely kept me humble today, rows were all 1:50-1:54

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Hank McKibban
August 12th, 2019 at 4:15 pm
Commented on: 190809

18:32 rx

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Hank McKibban
August 12th, 2019 at 4:17 pm

170829 - 16:54 rx

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Nathanyael Sanchez
August 12th, 2019 at 1:31 pm
Commented on: 190809

21:01 Rx

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Andrew Moultrie
August 12th, 2019 at 11:08 am
Commented on: 190809

16:06


75# bench. Kept 500 pace at 1:48-1:50.

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Johannes Hunger
August 12th, 2019 at 10:57 am
Commented on: 190809

20:11 Rx

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Robert Fleming
August 12th, 2019 at 9:32 am
Commented on: 190809

Scaled w/15 ABC (no rower) @135 18:34

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Alex Tran
August 12th, 2019 at 12:11 am
Commented on: 190809

17:21 Rx

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Elliott Harding
August 11th, 2019 at 9:28 pm
Commented on: 190809

17:57


Sub 2:00 500m row


HoF pushups

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Troy Bruun
August 11th, 2019 at 6:15 pm
Commented on: 190809

5rds: 14:45

500m Row

15 Bench Press (95lbs)

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Carleen Mathews
August 11th, 2019 at 5:29 pm
Commented on: 190809

Rx 15:22

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Dave DeCoste
August 11th, 2019 at 3:55 pm
Commented on: 190809

18:56 Rx

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Nicholas Scott
August 11th, 2019 at 1:13 pm
Commented on: 190809

29 mins

135-135-135-125-125

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Mark Acland
August 11th, 2019 at 3:19 am
Commented on: 190809

16:23

5 rounds of

500m row

15 bench press @45kg

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Tim Coleman
August 10th, 2019 at 7:52 pm
Commented on: 190809

Home gym = no rower


15:58 with

5 rounds:


70 seconds of jump rope

bench press 15 reps of 135#

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Scott Wiedmeyer
August 10th, 2019 at 7:46 pm
Commented on: 190809

32 / M / 5'9" / 137lbs


3 Rounds:

50lb SDHPs x15

25lb dumbbells bench presses x15


13:26

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Mads Hansson
August 10th, 2019 at 7:42 pm
Commented on: 190809

Have no rower, so ran instead


5 rft

400 m run

15 benchpress 60 kg

13:27 min

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Michael Murphy
August 10th, 2019 at 7:21 pm
Commented on: 190809

19:55 as RX'D Me 61 5'*' 182lbs Great through 3 rounds and then slowed.

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R Albers
August 10th, 2019 at 4:26 pm
Commented on: 190809

20:08

2min big ring bike trainer+ 95# BB bench

No sleep, no energy:(

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Blas Raventos
August 10th, 2019 at 4:09 pm
Commented on: 190809

M/35/74kg/174cm


Rx'd


19:40


pacing on the rower was hard with two pretty young man joining in on this one. They went hard and I just couldnt stay on my humble 1:54/500m and went sfter them sustaining a 1:48/1:50 pacefirst round. That was a mistake. I think it was also a mistake to go unbroken on the first round. I have still to learn to stay on my pace regardless of what others are doing.

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Jd Hankins
August 10th, 2019 at 2:10 pm
Commented on: 190809

M/52/6'1"/218

Rx'd 17:51

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Matt Nichols
August 10th, 2019 at 1:27 pm
Commented on: 190809

0600 25:00 @ 115

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Derrick Bass
August 10th, 2019 at 12:34 pm
Commented on: 190809

24:48

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Viktor Wachtler
August 10th, 2019 at 11:17 am
Commented on: 190809

Subbed:

25 burpee+SDHPs with a 20kg kettlebell

15 floor presses with two 20kg KBs.

18:25

42/1.78m/76kg

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Geoffroy Castelnau
August 10th, 2019 at 9:45 am
Commented on: 190809

22:23

Subbed/scaled to 5 rds of : 400m run / 15 hand release push ups

M / 40y / 176cm / 72kg

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Ryan Agius
August 10th, 2019 at 8:29 am
Commented on: 190809

5 Rounds of 400m Run ( No Rowing Machine available)

+ 15 reps @ 135lbs.

13:26.


This was quite fun.

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Claudia De Carvalho
August 10th, 2019 at 7:21 am
Commented on: 190809

5 rounds

500m row

43kg

19’30”

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Jacob Cram
August 10th, 2019 at 3:38 am
Commented on: 190809

16:39 subbed 30Cal Airdyne for rowing. 135 bench press

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Aldric Corcuera
August 10th, 2019 at 3:03 am
Commented on: 190809

wow.. that was harder than I thought.. I went with Btwb scale option of 115lbs.. went broken on 4th rnd.. 20:24

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Matt Duplessis
August 10th, 2019 at 2:53 am
Commented on: 190809

M/31/5’9/180


15:32 Rx

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Peter Perez
August 10th, 2019 at 2:20 am
Commented on: 190809

17:32 with 75# bench press, all sets unbroken

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Spencer Agnew
August 10th, 2019 at 12:11 am
Commented on: 190809

14:43, pretty stoked about that, good way to wrap up a workout, fast paced and fun.

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Tripp Starling
August 9th, 2019 at 11:22 pm
Commented on: 190809

Scaled weight to 105#

15:49

15

15

8/7

5/5/5

8/7


Jackie:

Shoulder press @45#

19:01

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Steve Paquette
August 9th, 2019 at 10:38 pm
Commented on: 190809

17:19 rx, finish with 5 single bench press...

Great WOD

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Coastie Nick
August 9th, 2019 at 10:13 pm
Commented on: 190809

16:51 Rx’d

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Eric O'Connor
August 9th, 2019 at 9:35 pm
Commented on: 190809

This workout is a relatively easy one to scale. A couple thoughts: I have a preference of trying to preserve the movement function first…..most of the time. After that I’ll try to replicate the time duration, loading parameters, and volume relative to the athlete. For time, I think that higher levels athletes will be able to complete this workout in under 13:00, with a good goal of being done in under 15:00. I will try to have my athletes not exceed 18:00-20:00.

Here are some specific scaling thoughts for the movements:

Row: I consider this to be a moderate volume of rowing, with each round being completed in no longer than 2:30 or so. Distances can be reduced accordingly. If a rower is not available, I have some options I can use with my athletes: 1) Replicate the movement function. A very light sumo deadlift high pull is a movement that replicates the row to a degree. 2) Replicate the monostructural element via running, biking, etc. for a similar duration. I have a personally preference of replicating the monostructural element of the row, if need be.


Bench Press: This movement is a horizontal push with a light load today. I will scale the load, for my athletes, so that at least the first 3 rounds can be completed unbroken with minimal transition time from the row. If I am limited by equipment, on the bench, I will try to replicate a loaded horizontal push via dumbbell bench press (potentially with the athletes upper back placed on a medicine ball), dumbbell floor press, etc. If I can’t do a loaded movement, I can substitute a push-up variation (rings, deficit, etc.). Beyond reducing load, I can reduce the reps per round based on the current capacity of the athlete.


This workout can be tricky to run in a group setting due to equipment restrictions. Here are a couple of options:

1- Take out the row

5 Rounds for time of:

400m Run

15 Bench press or dumbbell floor press

*I will only do this if I know that running will not be programmed for tomorrows workout.


2- Keep the rowing and task priority element of the workout, but program the workout in a fashion that allows the coach to run heats. For example:

For time:

2,000m Row

75 Bench press or floor press


3- Turn the workout into a time priority workout, similar to Fight Gone Bad:

5 Rounds:

1:30 Bench press or floor press

1:30 Row

1:30 Rest

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Peter Shaw
August 9th, 2019 at 10:48 pm

Nice touch, Eric!

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David Mitchell
August 12th, 2019 at 3:51 pm

Awesome... thanks Eric.

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Mary Dan Eades
August 9th, 2019 at 9:34 pm
Commented on: Bone Deposition and Osteoporosis

An interesting side note to this topic is that the bones of pre-agricultural humans, living on a meat-centric diet, showed a strikingly more robust cortical thickness (and better teeth -- the other calcium matrix reservoir in the body) than those of post-agricultural humans. Granted they did some heavy lifting but no more so than their somewhat later farming counterparts, so simply loading the bones (which is important to building and maintaining the trabeculae) isn't the panacea. Building healthy, strong bone first begins with adequate complete protein, because that's what forms the matrix upon which the minerals are laid. So dietary differences can explain some of the disparity between male and female osteoporosis figures, since men tend to be bigger meat eaters than women. But in addition to the most important hormone (aka Vitamin D3) and the important minerals (calcium, magnesium, boron, and phosphorous) reproductive hormones also play a crucial role. Estrogen is pretty good at holding osteoclastic activity at bay, but isn't especially good at bone building. (Testosterone, of course, is quite good at bone building.) But progesterone is the key to osteoblastic (bone building) activity and it's often ignored or given lip service to in women as they enter their menopausal years, where the risk of osteoporosis looms large.


Eating meat has been discouraged for years by the nutritionally Woke crowd on the premise that it acidifies the blood and supposedly promotes bone loss, a claim that is belied by the meat-based diet of early humans and their robust bones. The Woke community also fails to mention that cheese and bread do the same acidifying thing (though they're blessed by that clique) and to as great or even greater degree, but don't provide the bounty of complete protein and critical bone nutrients that meat does.


Encouraging all people, as they age, but especially women, to stop fearing meat and good fats as their primary source of nutrients (see Zoe Harcombe's great lecture at CrossFit Health Conference in Madison 2019 when it's up and available) and to stress their bones with constantly varied, functional movement, at high intensity would go a long way toward solving the 'osteoporosis crisis'.

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Annlee Hines
August 10th, 2019 at 6:07 pm

One of my all time favorite blog posts - 2 independent studies. Both found quantity of protein mattered. http://blogs.creighton.edu/heaney/2014/07/25/the-paradox-of-osteoporosis-irreversibility-2/

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Randy Sigman
August 9th, 2019 at 8:21 pm
Commented on: 190809

21:54 RX

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Derek Bass
August 9th, 2019 at 8:04 pm
Commented on: 190809

15:40 Rx

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Greg Beach
August 9th, 2019 at 8:02 pm
Commented on: 190809

17:00. 115 pounds.

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Brian Louchis
August 9th, 2019 at 7:20 pm
Commented on: 190809

18:14 Rx


Compare to 18:40

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Steve Day
August 9th, 2019 at 6:45 pm
Commented on: 190809

19:20

50lb db for 2.5 sets

45lb db for 2.5 sets

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Jonathon Corcoran
August 9th, 2019 at 6:45 pm
Commented on: 190809

At 205lbs I managed to do this workout in a terrible time of 14:00 I have some serious work to do. However this was an amazing workout.

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Matthew Letarte
August 9th, 2019 at 6:32 pm
Commented on: 190809

16:00

20 HRPU instead of bench

Row splits

1:53, 1:55, 1:55, 1:53, 1:52

Transitions were slow (20-30s) because I had to move each set for space. Good workout

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Patrick Burton
August 9th, 2019 at 6:25 pm
Commented on: 190809

16:31 Rx

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Nicole Deaver
August 9th, 2019 at 5:07 pm
Commented on: 190809

17:32

Subbed/scaled:

5Rds

2 min bike with resistance up

15 bench press (75#)

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Nicole Deaver
August 9th, 2019 at 5:10 pm

My legs say I should have ran as the sub 🤷🏻‍♀️😂

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Peter Pain
August 9th, 2019 at 4:52 pm
Commented on: 190809

Rx’d 49 year male

Fun outdoor workout:

13:15, ave 1:48 row

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John Clarke
August 9th, 2019 at 4:47 pm
Commented on: 190809

Globo WOD:


Row 500m

20 strict pushups


13:12

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Stacey Thompkins
August 9th, 2019 at 4:43 pm
Commented on: 190809

M/44/6'2"/180#


5 RFT

500m row

15 BP with 45# DB's

16:44

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Scott MacArthur
August 9th, 2019 at 4:39 pm
Commented on: 190809

18:30, used 50lb DB presses. About 30 yards through 2 door between tower and bench. PR is 15:03.

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Nathan Michael King
August 9th, 2019 at 4:39 pm
Commented on: 190809

15:12 Rx

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Tomi Krznar
August 9th, 2019 at 4:27 pm
Commented on: 190809

400 m run

50 kg BP

19:33

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Sam Meixell
August 9th, 2019 at 4:11 pm
Commented on: 190809

3 rounds in 9:46 of:


Row 500 meters

15 bench presses, 95#

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Jon Wilson
August 9th, 2019 at 4:03 pm
Commented on: 190809

15:20 as rxd (PR)

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Michael Bishop
August 9th, 2019 at 3:35 pm
Commented on: 190809

cottage scales


5 rounds:


400m trail run (50m shuttles)

5 HSPUs

15 kettlebell goblet bench presses


17:10

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Michael Bishop
August 9th, 2019 at 3:36 pm

cottage scales


5 rounds:


400m trail run (50m shuttles)

5 HSPUs

15 kettlebell goblet bench presses 50 lbs


17:10

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Jesse Delander
August 9th, 2019 at 2:43 pm
Commented on: 190809

14:20 RX

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Mark Phillips
August 9th, 2019 at 2:22 pm
Commented on: 190809

I did jump rope 60 sec

Floor press 10reps 135lb

For 5 rounds

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Douglas Schaefer
August 9th, 2019 at 2:06 pm
Commented on: 190809

19:71

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Douglas Schaefer
August 9th, 2019 at 2:07 pm

Correction...19:17.

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Antonio Morlandez
August 9th, 2019 at 1:57 pm
Commented on: 190809

Train at home so went with:

5 rounds of 1km bike and 15x 60kg bench

= 15:48


M/53yrs/1.78m/81kg

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Jim Rix
August 9th, 2019 at 1:29 pm
Commented on: 190809

Scaled to 105#

19:03


All rows sub-2:00, all BP unbroken save round 5, which was 12-3 reps.

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George Campbell
August 9th, 2019 at 1:28 pm
Commented on: 190809

16:05

Scaled bench to 95#

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Michael Arko
August 9th, 2019 at 1:11 pm
Commented on: 190809

5 rounds of

20 cal elliptical trainer Level 12

15 dumbbell chest presses, 2 x 20kg dumbbells


15:16

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jd venter
August 9th, 2019 at 12:47 pm
Commented on: 190809

19,41

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Brock Adams
August 9th, 2019 at 12:29 pm
Commented on: 190809

14:53 RX

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Jeff Strain
August 9th, 2019 at 12:22 pm
Commented on: 190809

RX 20:35

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Vincent Dahlqvist
August 9th, 2019 at 11:38 am
Commented on: 190809

Rx 25 min

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Alex Pham
August 9th, 2019 at 11:24 am
Commented on: 190809

25:13

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Claire Fiddian-Green
August 9th, 2019 at 10:34 am
Commented on: 190809

22:58. Rows Rx, bench press 15 reps @ 75 lb. each round.

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Chris St. Amand
August 9th, 2019 at 10:32 am
Commented on: 190809

39/5’10” male/ 230lbs. 14:55 RX. Really enjoyed this workout!!

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Kate Cawley
August 9th, 2019 at 7:55 am
Commented on: 190809

17:42

25kg

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Hendrik Bünzen
August 9th, 2019 at 7:21 am
Commented on: 190809

16:56 rx’d

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Brendan Mullan
August 9th, 2019 at 7:11 am
Commented on: 190809

5RFT

500m row

15 bench presses @ 60kg (rds 1 & 2)

@ 50 kg (rds 3 - 5)

21.05 min

Great workout 😅

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Kyungtaek Kang
August 9th, 2019 at 2:45 am
Commented on: 190809

안양공식인증지부 크로스핏힘

12:01 강경택 45세/180cm/90kg

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David Mitchell
August 9th, 2019 at 2:12 am
Commented on: 190809

Scaled the workout to a weight I could do unbroken when fresh, and only have to do 2 sets when fatigue. Chose 105lbs, and estimated my time to be between 13:00 and 15:00.


Definitely miscalculated a little bit as my time was 17:11.


Great workout.


Averaged a 1:55/500 pace throughout and was focusing on a new correction my coach gave me on the return to the catch.


Fun workout!!

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Karl Eagleman
August 9th, 2019 at 2:02 am
Commented on: 190809

When rowing tomorrow, remember to “keep it between the bolts.”

https://www.instagram.com/p/BoymVPBBlqa/?igshid=yncx084zj8cu

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Bryan Rosen
August 9th, 2019 at 1:13 am
Commented on: 190809

Warm-up for 190809 (see also @dotcomwarmups on Instagram):

GENERAL WARM-UP


2 rounds:

20 mountain climbers

Push up to side plank, 5 per side

30-seconds of reverse grip hang from pull-up bar

20 banded pull-aparts


SPECIFIC WARM-UP


Rowing

3 sets of:

5 legs-only strokes + 5 legs and shoulders strokes + 10 full strokes

Row 150m at 80-90% of intended pace of the workout


Bench press

2 sets of 10 reps: banded pull-apart bench press

5 reps of narrow-grip bench press

5 reps of wide-grip bench press

5 reps of normal-width bench press


Build up

3 sets of 5 reps, increasing in weight each set

*After each set row 100 meters at intended pace of the workout

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Juan Acevedo
August 9th, 2019 at 1:05 am
Commented on: 190809

INTENDED STIMULUS

.

Simplicity is in fact the ultimate sophistication. This is an awesome couplet: a mono-structural movement paired with a weightlifting movement; a press with the shoulder joint anchored paired with a pull with the shoulder joint free; the row is leg and back dominant, the press is chest and arms dominant. It is just a very beautiful combination. Now that being said, this thing will get real. Like really effing real. Expect your arms to burn in those later rounds. Also expect your body to want to slow down on the row on those later rounds. But you just commit to keep pushing hard. This is all about staying focused on the effort. Endure! Choose a distance on the rower that allows you to keep a faster pace right from the beginning, and a load that you think you might be able to do unbroken for the whole 5 rounds --keep the number of reps high. No need to be dead sure here; reach a little today. However keep in mind we still want this to be continuous and intense with basically no breaks other than the transitions between movements. The mix of muscle fatigue from the bench and lung fatigue from the row is what we are after. Find it and prevail!



OPTION 1

5 rounds for time of:

Row 500 meters

15 bench presses

♀ 75 lb.

♂‚ 105 lb.



OPTION 2

5 rounds for time of:

Row 400 meters

15 bench presses

♀ 55 lb.

♂‚ 75 lb.



OPTION 3

5 rounds for time of:

Row 300 meters

15 bench presses

♀ 45 lb.

♂‚ 65 lb.

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Jim Rix
August 9th, 2019 at 1:30 pm

Nice WOD description and advice.

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Juan Acevedo
August 9th, 2019 at 7:31 pm

Thanks Jim!

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Chris Sinagoga
August 9th, 2019 at 12:16 am
Commented on: 190809

Champions Club Scaling Notes:


RANT:

Wow, I remember this workout from the summer of 2006 (if I recall correctly. (look back and check for Chris S in the archives as my 16-year old self). This started my hatred of high-rep sumo deadlift high pulls. While they definitely provide a different stimulus than running, I prefer to sub running whenever possible for rowing. The timing and positions on SDHPs can be tricky to get at the start (just like cleans from the ground) and might be better practiced in a low-intensity situation first. And yes... running is probably the most technically demanding thing in CrossFit, but a new person that can just fall a little bit will get a better stimulus for this workout.


I SHOULD TRY THIS AS RX'D IF: I can hit the bench press reps unbroken for the first 3 rounds and keep consistent cadence on the row/run


GROUP SCALE: as is, just floor press (dumbbells or kettlebells if needed)


MY FIRST WORKOUT IN FOREVER SCALE: same as group. Modify run so you can do 5 rounds


INJURY VERSION:

Upper-body injury - one-arm floor press or overhead press

Middle-body injury - row or bike should be good. maybe even empty bar deadlifts from a sumo stance

Lower-body injury - If you can't bike or row, then adjust for a strength day - pick a weight and do 75 reps on the bench press; every time you break do 1:00 of an L-sit

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Steven Thunander
August 9th, 2019 at 12:12 am
Commented on: 190809

Globo scale: As is. If no rower is available run 400m per round (track, outside or treadmill with slight incline). If you do not have a barbell today use 50/35lb dumbbells. If without a gym, sub 20 hand release pushups per round of bench press.

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