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August 11, 2019

Sunday
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Workout of the day

103

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. dumbbells
♂ 45-lb. dumbbells

Post reps completed to comments.

The Burpee

3

This 2019 mouse study demonstrated strength training can meaningfully reverse the negative metabolic impacts of obesity on liver fat and glycemic control. Significantly, strength-trained mice did not decrease overall body weight or adiposity compared to obese sedentary mice. This indicates the metabolic improvements noted above occurred independent of any overall change in weight. This is a critical finding, as previous studies testing the effect of exercise on hepatic fat content and insulin sensitivity have induced weight loss and thus were unable to determine whether exercise reduces liver fat content independently or only as a consequence of whole-body fat loss.

Read MoreShort-Term Strength Training Reduces Gluconeogenesis and NAFLD In Obese Mice

Comments on WOD 190811

Comments 103

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Shawn HakimiAugust 11th, 2019 at 12:22 am

Heyo, a throw back to 2015!! 😇😇

Chris SinagogaAugust 11th, 2019 at 12:23 am

Champions Club Scaling Notes: RANT: From a coach's perspective, prescribed rest is fantastic to have in workouts because it allows for group transition time, coaching in between, and different athletes set up at different stations if need be. From an athlete's perspective, on the other hand, prescribed rest might be the worst possible thing we could see. Especially if the movement are... I don't know... burpees and thrusters. I SHOULD TRY THIS AS RX'D IF: I can get at least 10 burpees and unbroken thrusters for the first few rounds. GROUP SCALE: As is. For athletes without the technique or experience, I'd take out the rest and go 1 minute straight of each, still 10 rounds. FIRST TIME IN FOREVER VERSION: same as group INJURY SCALE: Upper-body injury - run sub for burpees, one-arm thrusters Middle body injury - push-ups for burpees, regular squats or bike for thrusters Lower-body injury - kipping pull-ups for burpees, handstand push-ups for thrusters Warmup Handstand push-up - upside down thruster Jump rope - always Squat - obvs Hollow hold - overhead prep Kip - more time overhead plus global extension/flexion prep for burpees GENERAL FEAR LEVEL: 9. longer rest would make it worse, so stamina will be more of an emphasis here

Steven ThunanderAugust 11th, 2019 at 12:41 am

Globo Scale-as Rxed. If you don't have the exact weight dumbbells use the set that is as close as you can get to it. If you only have a barbell sub 95/65lb thrusters. Bodyweight sub do a second set of burpees but with a high jump and hand release pushup.

Juan AcevedoAugust 11th, 2019 at 12:57 am

INTENDED STIMULUS . This will get nasty, and it will be so productive! If you dread it, imagine you had KB swings in the mix ... that will keep you grateful. Sustained power is the name of the game today. Yesterday we were going all out each single round. We could do that because we had optimal recovery between bouts. Today we have a very different scenario. The work to rest ratio is 1:1 meaning the fatigue will compound and keeping up the pace will become harder and harder. The objective today is twofold a) commit to moving for the whole 30 seconds each time; b) find a pace you can sustain till the end, a pace right on the threshold of redlining. One easy mental trick for today's workout is to think of your score as being the minimum among all the rounds. That will keep your initial pace moderate, and it will give you a target for all the subsequent rounds. If in the last 6 minutes if you still have the juice and the grit, go for it! Scale the height on the burpees and the load on the thrusters so that you can keep moving for the whole 30 seconds with a good cadence. Don't underestimate the weights here, make sure to include some sets of 20-30 seconds in your warm up at different weights to better know what you are up against. Mantra: WORK FROM 0 TO 30, every single time. OPTION 1 10 rounds for reps of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds ♀ 25-lb. dumbbells ♂‚ 35-lb. dumbbells OPTION 2 10 rounds for reps of: 30 seconds of burpees to 20" box Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds ♀ 15-lb. dumbbells ♂‚ 25-lb. dumbbells OPTION 3 8 rounds for reps of: 30 seconds of burpees to 24" box Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds ♀ 12-lb. dumbbells ♂‚ 20-lb. dumbbells

Bryan RosenAugust 11th, 2019 at 2:05 am

Warm-up for 190811: GENERAL WARM-UP 2 rounds of: 45 seconds of jumping jacks 30 seconds of high knees 20 groiners 10/10 forward leg swings 45 seconds of a supported squat hold SPECIFIC WARM-UP Dumbbell Thruster 3 rounds of progression, performing 5 reps at each step: - Front squat - Push press (squat-width stance) - Thruster with 2-sec pause upon returning to shoulders - Cycled thrusters *Start by using light dumbbells on the first set, increase the weight slightly on the second set, and use the intended workout weight on the third set. Burpee 10 scapular push-ups 10 push-ups 10 6-inch vertical jumps (stop completely between reps) 10 burpees

Evan ErwinAugust 12th, 2019 at 3:08 am

Great warm up it really helped get ready for the workout. Thanks Bryan

Claudio Delgado-ValcarcelAugust 11th, 2019 at 2:13 am

so simple, yet soooo nasty ❤️ love this one; definitely something to be said about SAID, absolutely confusing.

Hendrik BünzenAugust 11th, 2019 at 8:27 am

64+58= 122 rx’d

Giuseppe PetrilloAugust 11th, 2019 at 8:28 am

237 reps

Jim RixAugust 11th, 2019 at 5:03 pm

Wow! Great job!

Pasquale ImitazioneAugust 11th, 2019 at 9:12 am

At home...163 reps 7,5+7,5kg dumb

Stacey ThompkinsAugust 11th, 2019 at 9:58 am

M/44/6'2"/180# Scaled to 35# DB's the rest as rx'd 81 / 92

Vincent DahlqvistAugust 11th, 2019 at 10:34 am

Rx 155 reps🤪

Brendan MullanAugust 11th, 2019 at 11:03 am

74 burpees 91 DB thrusters @ 15kg Total: 165 reps 😅...another great workout 👍

Matthew LetarteAugust 11th, 2019 at 12:25 pm

171 total reps 90 burpees, 81 thrusters at 25# My thruster form needs work, dropped from 12 reps/round to 6-8 after round 3 once fatigue hit my shoulders. Held 9 burpees per round easily w/ 6" jump to touch ceiling.

Sebastien FitzpatrickAugust 11th, 2019 at 2:06 pm

10/10 10/10 10/10 10/8 10/6 10/6 10/6 10/6 10/6 10/6 174 reps Rx

Claire Fiddian-GreenAugust 11th, 2019 at 2:29 pm

Completed the 190810 100-m sprint WOD first, rested 15 minutes. Then completed today’s WOD: Burpees/Thrusters with 2x30 lb. dumbbells 8/10 7/9 7/8 7/7 x three rounds 7/6 x three rounds 7/7 Total: 71/73= 144 reps Rx

Jim RixAugust 11th, 2019 at 5:04 pm

That's really ambitious, Claire. I'm sore all over from yesterday's sprints. Nice job.

Claire Fiddian-GreenAugust 13th, 2019 at 9:27 am

Well, I got the shakes by Round 3 but decided to push through. So ambitious is one way to describe it, and foolish is another!

Michael ArkoAugust 11th, 2019 at 3:27 pm

31-lbs dumbbells 163 reps I should have gone a notch lighter on thrusters. Those were killing me. How do you do burpees fast? Each of mine takes nearly 4 seconds but they are nonstop and technically very sound (squat, kick, plank, drop, pop, jump), unrelenting. I don't get how to do them faster.

Matthew AukstikalnesAugust 11th, 2019 at 4:40 pm

faster means squat-drop-kick-plank-drop becomes one move. you just go immediately from standing to prone in one move. Use your arms to soften the chest to ground impact only.

Greg FairbanksAugust 11th, 2019 at 4:02 pm

30# dumbbells 134 reps Mostly 5-6 burpees and 6-7 thrusters per go

Jerry TaylorAugust 11th, 2019 at 4:07 pm

176 reps, 40# dumbbells

Jake HutchinsAugust 11th, 2019 at 4:33 pm

171 rx’d M/28/200

Jeffrey Lo MaglioAugust 11th, 2019 at 4:40 pm

12 kg kettlebell(no dumbbells) M/53/135 206 reps Scaled weight to not stop moving

Jeffrey Lo MaglioAugust 11th, 2019 at 4:40 pm

12 kg kettlebell(no dumbbells) M/53/135 206 reps Scaled weight to not stop moving

Matthew AukstikalnesAugust 11th, 2019 at 4:42 pm

Compare to's are 150416 & 161126.

sebastien coteAugust 11th, 2019 at 4:59 pm

Wow. So tough ! burpees between 8&10 dumbell thrusters 35 lbs between 8&10

Jim RixAugust 11th, 2019 at 5:02 pm

Scaled to 8 rounds and 35# DBs 74 and 73 reps That's one for the workout notebook. Brutally simple. Thanks HQ.

Michael BishopAugust 11th, 2019 at 5:41 pm

A great workout for the cottage had to scale this 50 lb alternating kettlebell thrusters 81 and 75

Jessica BiernbaumAugust 11th, 2019 at 5:51 pm

116 reps RX

Wesley MartinAugust 11th, 2019 at 5:53 pm

Burpees–- 111 total reps Dumbbell thrusters @ 55 lbs–– 110 reps Total reps - 221🤮 Just gotta share this with y’all... yesterday marks my 2 year start of loosing weight. 2 years ago I honestly weighted in at 435 lbs.... my ultimate goal was to loose 200 lbs... well as of yesterday morning , I have met that goal and then some. I am currently sitting at 229 lbs.... I went from a 6xl shirt. To no being in a xl... a size 50 in in shorts. To a 34 in... I got the gym 7 days a week. I have 1-2 heavy days and the rest is light and cardio. Don’t ever let someone say you can’t do something. If you put your mind to it, you can do anything you want to. I changed my life around when I went to Carowinds with my kids and couldn’t ride a single ride with them because I was too fat. It was BIG embarrassment to me and I felt ashamed for my kids. Now! I can’t stop riding rides 😂 I’m like a kid again. Thank you for reading! Hope you keep on keeping on!!! Have a great day!

Tripp StarlingAugust 11th, 2019 at 6:11 pm

Congratulations!

Matthew LetarteAugust 11th, 2019 at 8:22 pm

Congrats, and congrats on slaying this workout, 221 reps with 55# DBs is savage

Ax DornAugust 11th, 2019 at 8:26 pm

I like stories like this! Thanks for sharing and huge congratulations to your success!

R AlbersAugust 11th, 2019 at 8:41 pm

Keep up the great work! You're an inspiration🎉💪 Too a healthier you - cheers.

Jim RixAugust 11th, 2019 at 10:46 pm

Wesley, that's great to hear! Congratulations, and stay w/ us in CF!

Kevin SchoeppAugust 14th, 2019 at 7:39 pm

Well done Wesley! Keep up the good work.

Ax DornAugust 11th, 2019 at 5:54 pm

181 reps w/ #35 DBs; Most rounds did 8/8 Really good workout Cheers from vacations in Sweden Ax

Chad MeeksAugust 11th, 2019 at 6:00 pm

25lb dumbbells; 226 reps

Wesley MartinAugust 11th, 2019 at 6:01 pm

Nice!

Evan SaberAugust 11th, 2019 at 6:01 pm

192 reps RX

Blas RaventosAugust 11th, 2019 at 6:02 pm

M/35/5'8"/163lbs 1 : 13 burpees/11 thruster 45#db 2 : 11 burpees/8 thruster 45#db 3: 11 burpees/ 9 thruster 35#db 4: 11 burpees/ 9 thruster 35#db 5: 11 burpees/ 9 thruster 35#db 6: 11 burpees/ 9 thruster 35#db 7 : 10 burpees/ 10 thruster 30#db 8: 11 burpees/ 10 thruster 30#db 9: 11 burpees/ 10 thruster 30#db 10: 11 burpees/ 10 thruster 30#db Burpees: 111 Thrusters: 95 Total: 206 I should have probably have done the whole wod with the 30# db. It hurt so sweet. Doing 2k tempo row. Then stretching and ill be going to the lake and try paddle boarding for the first time! have a great sunday

Blas RaventosAugust 11th, 2019 at 6:02 pm

M/35/5'8"/163lbs 1 : 13 burpees/11 thruster 45#db 2 : 11 burpees/8 thruster 45#db 3: 11 burpees/ 9 thruster 35#db 4: 11 burpees/ 9 thruster 35#db 5: 11 burpees/ 9 thruster 35#db 6: 11 burpees/ 9 thruster 35#db 7 : 10 burpees/ 10 thruster 30#db 8: 11 burpees/ 10 thruster 30#db 9: 11 burpees/ 10 thruster 30#db 10: 11 burpees/ 10 thruster 30#db Burpees: 111 Thrusters: 95 Total: 206 I should have probably have done the whole wod with the 30# db. It hurt so sweet. Doing 2k tempo row. Then stretching and ill be going to the lake and try paddle boarding for the first time! have a great sunday

Tripp StarlingAugust 11th, 2019 at 6:09 pm

35# dumbbells rounds 1-6 25# dumbbells rounds 7-10 10/10 10/10 9/10 8/10 8/7 8/6 - couldn't go full :30 on thrusters 8/10 8/8 7/9 7/10 173 reps (83 burpees/90 thrusters)

Jacob McGeeAugust 11th, 2019 at 6:11 pm

With 18kg db 89+125= 214 reps

Lucas SnyderAugust 11th, 2019 at 6:48 pm

Burpee Mobility: scaled per K Star 8KG alternating KB thrusters.

John ClarkeAugust 11th, 2019 at 7:12 pm

At home WOD: 30 secs burpees 30 secs goblet squat (30lb KB) 7 reps burpees each 15 reps squats each 220 total

Chad TheronAugust 11th, 2019 at 7:25 pm

204 reps RX 23,21,21,20,19,20,20,20,20,20.

Nicole DeaverAugust 11th, 2019 at 7:36 pm

179 Rx (30# DBs) 9/12 10/9 8/9 8/10 10/8 9/8 10/8 9/8 8/7 10/9

Nicole DeaverAugust 11th, 2019 at 7:37 pm

Burpees: 91 Thrusters: 88

Jeffrey HowardAugust 11th, 2019 at 8:23 pm

165

Hunter JonesAugust 11th, 2019 at 9:22 pm

220 35# for thrusters

George CampbellAugust 11th, 2019 at 11:54 pm

174 Scaled to 30 lb db

John NuttAugust 12th, 2019 at 1:08 am

RX 76 Burpee 60 dumbbell thruster = 136

Evan ErwinAugust 12th, 2019 at 2:28 am

178 Rx’d

Christian HeckAugust 12th, 2019 at 5:07 am

Rx 198

Dave DeCosteAugust 12th, 2019 at 10:59 am

168 reps Rx 10/10 10/10 10/8 10/8 10/8 10/7 9/6 9/7 9/8 9/8

Dave DeCosteAugust 12th, 2019 at 11:03 am

Sorry, mis-counted 176 reps

Didier RiosAugust 12th, 2019 at 2:18 pm

Burpees 102 Db Thruster 82 B T 1: 11 - 9 2: 11 - 10 3: 11 - 9 4: 9 - 8 5: 10 - 8 6: 10 - 8 7: 10 - 7 8: 10 - 7 9: 10 - 7 10: 10 - 9

Tyler WoodAugust 12th, 2019 at 2:21 pm

84 burpees 51 DBL thrusters 135 total

Js SmithAugust 12th, 2019 at 2:54 pm

Sub 1 round helping a buddy build his firewood rack then make & can salsa. 2 rounds beer. A good Sunday workout. Hehe!

Eric SonAugust 12th, 2019 at 3:54 pm

https://youtu.be/Nh5o9U8wvjY

Jon WilsonAugust 12th, 2019 at 4:22 pm

As rx’d Burpees-83 Thrusters-52

Karl EaglemanAugust 12th, 2019 at 5:27 pm

Remember, don't squat the burpee 🤔 https://www.instagram.com/p/Bx9wtFJgwqS/

Steve DayAugust 12th, 2019 at 5:28 pm

154 35lb db thrusters

Dmitry ZolotyhAugust 12th, 2019 at 6:19 pm

Scaled to 35-lb (16-kg) thrusters 8/7 - 8/7 - 8/7 - 8/7 - 7/7 - 7/6 - 7/6 - 7/5 - 7/5 - 7/4 135 reps

Scott MacArthurAugust 12th, 2019 at 6:23 pm

Only did 8 rounds at home, so had to use 35lbs in plates for DB. 62 total burpee 59 total thruster

Francisco BorbaAugust 12th, 2019 at 7:09 pm

Great workout, simple and brutal. So here are my scores: RX Burpees : 11 / 10 /10 /9/ 9/ 9 /9 /8/ 8/ 8 DB Thrusters: 13 /13 /12 /12 /10 /10 /9/ 10 /9/ 10 Francisco Borba, from Terceira island, Azores, Portugal

Francisco BorbaAugust 12th, 2019 at 7:17 pm

So, 199 reps total RX.

Coastie NickAugust 12th, 2019 at 7:43 pm

Rx’d 140 reps

Viktor WachtlerAugust 12th, 2019 at 8:09 pm

After a 2-hour long karate training. Subbed 20kg KB thrusters 10-12-10-8-10-9-7-8-7-9 burpees 8-9-6-7-7-6-8-6-6-5 thrusters 90 burpees & 68 thusters 158 reps, not great, but not terrible... 42/1.78m/76kg

Matt ZeroAugust 12th, 2019 at 9:28 pm

Rx’d - 10 reps for each exercise for each round 200 reps total

R AlbersAugust 12th, 2019 at 11:30 pm

Bench 3í—5 (115/130/145) 144 reps (73burp/71thrust) 25# DB

Kevin MarshallAugust 13th, 2019 at 12:53 am

Rx 192 Burpees 85 Thrusters 107

Geoff ThomasAugust 13th, 2019 at 1:37 am

RX - Total of 200 reps Stayed consistent with 10 burpees and 10 thrusters for all 10 rounds

Kyungtaek KangAugust 13th, 2019 at 4:07 am

안양공식인증지부 크로스핏힘 1R 11/14, 2~9R 10/10, 10R 11/14, 102+108 = 210 강경택 45세/180cm/90kg

Chris CoultesAugust 13th, 2019 at 1:29 pm

M/28/6'2"/265# Day 1 of crossfit for me. This was quite an introduction. Using 10 lb. Dumbbells: 8/8 8/8 7/7 5/7 4/4 Couldn't get off the floor.

Katie MarkanAugust 13th, 2019 at 3:30 pm

Simple and effective. Love the 1:1 work:rest for engine building.

Anton GrossAugust 13th, 2019 at 7:28 pm

M/ 45/ 5’-6”/135 lbs I decided to use only 35 lb DBs. This was a good choice for me. I wanted to stay somewhat consistent. Thy was my main goal. I started and stayed consistent of: 12 burpees 10 Thrusters For first 7 rounds. I crashed and when my Thrusters started bonking I took a couple minutes rest and did 2 more rounds. Same reps but did only 8 Thrusters last round. This was MUCH harder than I thought it would be. Will do this again. I felt the Thrusters more than the burpees. I probably. Only have done more burpees but wanted to stay on pace and I crashed hard after 7 rounds. Really zapped my cardio and muscles as well. Great combo. I was strict about jumping up and chest and legs on the floor.

Hank McKibbanAugust 13th, 2019 at 8:10 pm

174 reps (40# kbs)

Troy BruunAugust 13th, 2019 at 10:40 pm

216 reps 25lb DBs (all I had)

Camille St. OngeAugust 14th, 2019 at 3:30 am

220 reps, 16kg kettlebell. Don’t own dumbbells. Worked out at work at lunch, outside. 100 burpees, 120 thrusters.

Antonio IvanovAugust 14th, 2019 at 7:12 am

182 reps 10kg db

Andrew MoultrieAugust 14th, 2019 at 10:52 am

170 reps (25# DBs) Kept 7 burpees, 10 thrusters every round. Could try for 8/12 next time, especially if it’s not day 3’s WOD and if I still just have 25# DBs.

Chris MeldrumAugust 14th, 2019 at 3:12 pm

As rx’d, 101 burpees / 103 thrusters. So nasty. The DB thrusters were actually worse than the burpees, which is saying something. Was able to get a consistent 10 burpees each round. Thrusters started off with getting more — like 12-13 — but muscular fatigue started hitting in later rounds, so I was 9-10 by the end. Legs were shot, but actually was having trouble pressing out at the top of the thruster. Colin did this with me today. He did burpees and 5# DB thrusters. He could have handled 10’s, but we currently only have one 10# DB. He was obviously better on the thrusters, but he even beat me on the burpees for most rounds. 46m/5'10"/180

Tom PerryAugust 14th, 2019 at 8:47 pm

58 / 170 25 lb. dumbbells 195 reps (82 burpees and 113 thrusters)

Anton GrossAugust 15th, 2019 at 5:04 pm

M/ 45/ 135 lbs/ 5'-6" I dropped the weight of the DBs to 35s I went to stay consistent and I did, but I got hit hard cardio wise. I did not really warm up as I normally do and I paid the price. I did 12 burpees and 10 thrusters each round. The first round I think I did 12 & 12, but backed off from then on. I took a couple minute break after the 7th round, then banged out 2 more rounds. I didn't even do the 10th round. I have not hit a wall like that in a LONG time. I will redo this for sure. I did this a few days ago and felt it in my shoulders for sure the next day. I honestly don't do thrusters often enough. It showed. The burpees were not that bad, but I stopped when my form was off, at the end and I stand by that decision. I'll redo this and start mixing in more thrusters. I prefer to use DBs overall, but with the thruster it is way harder. The ability for the DB to not really rest on the shoulders/ clavical makes it a lot harder to explode out of the hole so to speak and puts a lot of tension on the wrists. I was shaking out my forarms from round 3 on. Great mix and the :30 on :30 off is always a great taxer. I think I got: 110 Burpees and 90 or 92 thrusters. I should have easily gotten 120 & 100. Next time.

Geoffroy CastelnauAugust 17th, 2019 at 7:53 am

153 reps (burpees 49 reps as 5/5/5/5/5/5/5/5/4/5 - thrusters 104 reps as 11/11/11/11/11/11/10/9/8/11) Subbed/scaled to burpees bench jump / dbl thrusters @9kg each dbl M / 40y / 176cm / 72kg

Roxanne CarpenterAugust 18th, 2019 at 6:13 am

181 7kg DB

Maksym CherkisAugust 19th, 2019 at 3:21 pm

B-99, t- 90, total 189reps. Dumbbell was 14kg each. Rx is 45-lb each?

Christopher VoghtAugust 19th, 2019 at 9:18 pm

10 rounds for reps of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds ♂‚ 35-lb. dumbbells = scaled weight 90 degrees in garage. 20 minutes of hell 167 reps

Adam KingAugust 20th, 2019 at 5:21 pm

Completed 2019-08-20 With 20 lb dbs - 174

Morgan GreeneAugust 21st, 2019 at 11:38 pm

scaled to 8 rds, subbed BB thruster @95#: 14 reps ea round for 8 rounds = 112

Shane AziziAugust 22nd, 2019 at 11:56 pm

130 Rx

Shannon SaidAugust 29th, 2019 at 8:31 am

55 rx burpees + 105 thrusters @ 8kg/ 17lbs each arm (first day back in gym after hernia op, off for 6 weeks) 160 reps

John CampionAugust 30th, 2019 at 12:20 am

250 reps with 30#dbs

Cy AziziSeptember 4th, 2019 at 3:25 pm

100 reps

Clint MichaelSeptember 5th, 2019 at 11:03 pm

121 reps Used 50 pound dumbbells

Chase HilandSeptember 10th, 2019 at 9:21 pm

M/34/5'10"/190 Rx'd 87 + 65 = 155 total

Albert KombeSeptember 12th, 2019 at 9:45 pm

Burpees: 61reps Double DB Thrusters 35lbs: 82reps

Nate GordonOctober 25th, 2019 at 5:02 pm

scaled to 30# 82 burpees 85 thrusters

Kury AkinOctober 31st, 2019 at 2:39 pm

160 = 74 burpees and 86 thrusters @35kg bb